Sensible Wellness Solutions

Sensible Wellness Solutions      July, 2009

                    …your Online Wellness Coach  

Before I forget, please check out my website.  I updated information to reflect my current Nutrition Specialist certification with the American Academy of Sports Dietitians & Nutritionists.  Let me know what you think, please! A little constructive criticism is good.  Also, if anyone out there knows how I can make a picture smaller to put on the website, let me know!  I’ve got a huge giant of a face that’ll never upload properly.  My current picture is indeed in need of updating, too.  Thanks!

This issue: Fast & Fit Recipes

I’ve been searching at the request of a dear friend for recipes that can be made for one person.  While on my quest, I came across a number of sites that seem really interesting.  I’m looking forward to going back & seeing more of what they have to offer! 

I want to mention a few of the sites to you.  They seemed like really good ones.  I suggest going to Google & typing in the information mentioned below.  You can get to these sites via other search engines, but it may take you longer to find what you’re looking for.

When looking for healthy recipes, try to find those that meet the federal government’s principles for eating well.  Not sure what they are?  Check out www.MyPyramid.gov for a great deal of help!

My suggestion would be to stay away from any recipes or meals that include the words crispy, crunchy, deep-fried, and creamy; and recipes or menu items that have a great deal of butter, instead of olive or canola oils; whole fat dairy products, rather than low fat versions; butter & cream sauces; regular mayonnaise; & high fat meats, such as sausage, short ribs, regular ground beef, corned beef brisket, spareribs, & full fat hot dogs. 

One way to prepare foods that you really like is to substitute unhealthy products for healthier ones.  Try using applesauce for ½ the fat called for in baked goods.  Use low or non-fat milk for cream sauce.  You’ve got to experiment.  I tried making baked macaroni & cheese with a very low fat cheddar, & it was awful!  That doesn’t mean I’ve always got to stay away from this food, I’ve simply got to find another recipe that is different using lower fat cheeses.  It’s out there, & it’s good! 

Cooking more simply by placing chicken and red or white potato into the oven & nuking another less starchy veggie will be a complete meal-quick & healthy.  Substituting a fish fillet for the chicken & a sweet potato for the white potato changes the flavor without having to do much thinking when you want a good meal w/little fuss!  Experiment with seasonings until you find ones you really like with the meat.  You may find dill, oregano, curry powder, chili powder, turmeric, or pepper works great & creates a new & pleasant taste. 

Add a can of unsalted chunky tomatoes to the dish of chicken or fish for a different flavor.  Put this over brown rice or noodles & you’ve got another meal for the next night, too! 

There are many ways to become creative in the kitchen without going crazy.  If you enjoy cooking, mix things up a bit.  If you hate cooking & just want something to get you through the evening meal without too much hassle, go very basic.  Use the microwave, toaster oven, or stovetop fry pan with deep grooves to help make those dinners go faster & easier. Surely what you come up with at home is tastier and healthier than the stuff served in a fast food restaurant! (even food served in one not so fast!)

When you shop for groceries, look for chicken and fish that’s already separated & frozen. Or, bring home the prepackaged breasts and fillets & freeze them separately yourself.  Once they’re frozen, it becomes easy to quickly grab the amount you want for the evening’s meal.

Make 2 servings instead of cooking for one.  I rarely cook just for one meal.  I try to cook extra to have the next day for either lunch or dinner.  You don’t feel like cooking twice as much unnecessarily?  Just cook extra meat, or extra veggies.  Your meal the next night will still be easier.

If you like salads, they make terrific meals.  Here’s the combination for a quick & easy salad for dinner.  Put veggies, such as celery slices, spinach leaves, tomatoes, artichoke hearts, onions, precooked carrots, broccoli, peas, green beans (what’s in your freezer & fridge?) into bowl, add canned, well-drained black, kidney, or any other kind of beans, & perhaps low-fat cheese chunks, such as feta, cheddar, Swiss, leftover chicken chopped, tuna, olives, etc.  Whatever’s available, use!  I’ve also used combinations of blueberries, grapes, strawberries, & kiwi fruit.  Delicious!

Making a pasta salad is as easy as adding cooked pasta to the above ingredients.  Using whole wheat pasta really kicks the dish up on the “good for you” chart!

Next, add some dressing.  Make your own quickly by mixing 2/3cup canola oil or/& olive oil and 1/3cup vinegar, 1 Tbl Dijon mustard, minced garlic, & any herbs of your liking-basil, oregano, parsley, & finish with a little pepper.  I’ve used nonfat yogurt & lemon juice for some of the oil & left out the vinegar completely.  Make it to your liking.  It’s really good, cheap, & lasts in the fridge for at least 4 or 5 days.  Use the dressing sparingly-it’s still oil based & does have calories.  Because it tastes so good, you’ll use less & won’t even miss soggy, wet lettuce, for sure!  Before reaching for your store-bought salad dressing, read the ingredients on the side of the jar-they usually include corn syrup, sugars, chemicals, & preservatives.  Even low or non-fat versions are loaded with stuff you may not want to eat. 

Getting back to basics means getting added chemicals, preservatives, starches, & sweeteners not only out of our regularly eaten foods, but also out of our diets as a whole! 

You don’t have to change your diet all at once.  That’s the great thing about trying to eat healthfully for a lifetime.  Slowly add new foods to your diet, while slowly removing others.  It takes time to be in the place where you want to be.  After all, you’ve been eating in a certain way for many years.  It’s extremely difficult to cut out a lot of things all at once.  Nor should you!  There are some things you may want to keep around, for various reasons, forever!

If I’m boring you, please accept my apology. You may know much of this information already, but sometimes a refresher course in basics is exactly what’s needed.   

Here’s wishing you more successes than failures with your trials & tribulations of cooking, whether those challenges are cooking for one, cooking fast & fit, or working with the federal government’s principles for eating well!   Stephanie

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