4 April 2011
Salad is the go-to lunch food for many office dwellers, but they also tend to find themselves starving and lethargic when 3pm rolls around. That’s because a lot of salads are just plain bad. Grilled chicken and low-fat dressing does not a satisfying salad make. Let me give you a few rules to creating a satisfying salad that won’t leave you hungry two hours later.
Salad Rule 1: Your salad needs to have at least one form of protein!
Salads without protein are just side dishes. Adding at least one form of protein will make sure your salad gives you sustaining energy, so make sure your salad contains something like:
- chicken
- turkey
- tuna/salmon salad
- cottage cheese
- egg salad
- shrimp
- bacon
- cheese
- beans
Salad Rule 2: Your salad should have at least two forms of fat.
We know that unprocessed fat has a totally unwarranted bad reputation, but don’t forget that it’s also super satisfying. Add two of the following forms of fat to your salad for ultimate satisfaction:
- olive oil (in a dressing)
- avocado/guacamole
- nuts (can count as fat or protein)
- cheese (can count as fat or protein)
- shaved coconut
Salad Rule 3: Avoid low-fat, processed dressings.
The best dressing is one you make yourself with olive oil, some form of vinegar, lemon, and whatever herbs and spices you like. I love homemade Greek dressing, and you can make one easily by mixing olive oil, spices like garlic powder, dried oregano, basil, pepper, salt, onion powder, Dijon-style mustard, and red wine vinegar.
Salad Rule 4: Avoid empty carb add-ons like croutons, sesame sticks, tortilla strips, etc.
These will do absolutely nothing to make your salad more satisfying, and they just add carbs and calories. You’re better off adding crunchy nuts of spicy guacamole if you want more texture/flavor.
Read the original article on More than Mary!
28 March 2011
One of the questions I get asked most often is, “Okay, Miss Nutritionista: If you say too much sugar is unhealthy, what in the world am I supposed to order at Starbucks?”
I’ve never been a huge coffee drinker, but lately, I’ve started to enjoy an occasional (or if I’m being honest, weekly) flavored coffee beverage (don’t hate me, coffee snobs!). Most people who are weight- or health-conscious are used to getting their coffee fix in the form of “skinny” drinks: nonfat/low-cal/etc. But that doesn’t mean those drinks don’t have a ton of sugar! Sure, you can get the non-sugar syrup, but that just tastes bad, amiright?
When you’re thinking of making a Starbucks (or coffee shop) run, you should really consider it a snack. Especially if you do what I suggest and get something with a bit more fat and a bit LESS sugar. If you’re already hooked on the sugary drinks, start weaning yourself off of the sweetness by using less and less sugar each time.
Here are the Starbucks drinks that will give you the most health/satisfaction bang for your buck (you can try any in iced form, too!):
- For the flavor junkie: Any tall flavored latte with half the prescribed amount of syrup, made with 2% or whole milk. I’ll sometimes get a peppermint mocha with half the amount of syrup, and I swear to you, it tastes plenty sweet. In fact, it tastes so sweet that the normal amount of syrup tastes downright nasty to me now. Getting 2% or whole milk will make sure the drink stays with you like a snack would, rather than setting you off on a sugar roller coaster. If you do want to get non-sugar syrup, still try to get less than the normal amount of pumps. Getting more will just continue to acclimate you to sweeter drinks.
- For the caffeine addict: A short or tall cappuccino or espresso breve (meaning made with half and half instead of milk). The half and half will make sure your drink is satisfying, and the cappuccino/espresso will ensure your drink gives you the jolt you need. The half and half will make this drink so satisfying that you’ll only need a small size!
- For the caffeine avoider: A Calm or Vanilla Rooibos latte with 2% or whole milk. I really like the Vanilla Rooibos — it’s mild, smooth, and goes well with milk. If you must, you can add half a packet of Splenda (but only half or even 1/3 of a packet!). You don’t want to get used to saccharine sweet drinks.
- For the no-nonsense coffee drinker: Any bold brewed coffee ordered with “room.” Add a few tablespoons of half and half from the condiment station for a filling, flavorful beverage. Half and half/cream have a lot of natural sweet
- For the virgin Starbucks goer/non-coffee drinker: Honestly, I would just recommend buying some high-quality tea and brewing it yourself at home or at work. Starbucks, and all of those bougie coffee shops (Caribou, Biggby, etc., I’m talking to you!) aren’t really worth the money. You’re really much better off buying some coffee beans or tea you really love and making your own. For those of you in this camp, check out this hilarious site, I Hate Starbucks, whose author claims the Eggnog Latte is “seems like a weapon of mass destruction.”
So, are you already addicted to S’Bux or your local equivalent? If so, what’s your usual drink?
10 March 2011
On More Than Mary today, I’m talking ch-ch-changes.
I got this email from a reader a while ago, and thought I’d share it along with my response to her! She writes:
I’ve always been a particularly unhealthy eater. My blessing and my curse is that this unhealthy way of life doesn’t really show up on me physically. But of course, I’m old enough to know better and I am starting to feel the effects of it – I am tired all of the time, I am lazy (hence my ordering a pizza instead of cooking a meal), I make up excuses for not getting food at the grocery store or exercising more. And worst of all, I have a history of heart disease and other ailments in my family. I need your advice on how to start living a healthier lifestyle. And let me tell you, its easier said than done to “just do it”, as everybody tells me – I need baby steps! I want to take care of my body starting at this relatively young age, I want to have energy, I want to exercise more!
This reader has the right idea when she asks for baby steps. That’s EXACTLY how she can gradually live a healthier lifestyle. I want to help her get going, so here are a few things she can start doing TODAY:
- Focus on eating a nutritious breakfast. She shouldn’t try to overhaul her whole diet at once. If she focuses on changing just one meal at a time, it won’t feel so overwhelming. There’s even a diet based on this principle! Start with breakfast (and definitely eat it, I don’t care if you’re not hungry at first!). My PB&J oatmeal is nutritious, but tastes pretty decadent. You can make it with rolled oats, too, for a faster meal.
- Start switching from fast food to REAL food, fast. I’ve posted several recipes that take around 10 minutes to prepare (you can’t tell me you can drive to a restaurant and pick up food much quicker than that!). If you have to start with packaged foods, that’s fine, just make sure they’re healthy. Stock up on frozen vegetables, whole grain instant couscous and brown rice, whole wheat pasta, and protein that doesn’t need cooking like tofu, pre-cooked chicken sausage, beans, white deli meat, etc. Then, gradually add foods that require more prep (See my post about Mix & Match eating.)
- Plan to cook just two to three dinners a week. Ease into the rhythm of cooking dinner by planning just two or three meals a week to cook. Add the ingredients to your grocery list and then plan to cook when you have the most time and will feel the most relaxed. As you get more comfortable, you can increase the number of meals you plan to cook.
Read the rest on More Than Mary!
21 February 2011
It’s pretty much a snow day ‘round these parts, so I’m in the mood for warm, hearty dishes with robust flavor… And it’s like Real Simple knows exactly what I need! Today, they delivered slow-cooker recipes that go beyond the basics.
Slow Cooker Beef Tacos with Cabbage and Radish Slaw
Slow-Cooker Curried Chicken with Ginger and Yogurt
Slow-Cooker White Bean Soup with Andouille and Collards
Slow-Cooker Spinach and Ricotta Lasagna
Slow-Cooker Creamy Chicken with Biscuits
12 January 2011
I’m sorry, guys, I just can’t get enough of soup recipes this winter. Giada’s Italian Wedding Soup turned out pretty well, though I definitely adjusted the seasonings. Don’t be afraid of seasonings, people!
Anyway, back to my soup addiction. It’s a problem, I know. But when I found this soup recipe collection on Real Simple, I knew I had to share (and make every single one of them).
Fisherman’s Stew
Scallion and Potato Soup
Thai Red Curry Soup
Bean and Chicken Sausage Soup
Sweet Pea and Mint Soup
I really, really want to make all of these soups… though I don’t really understand why they included the pea soup in this group. It’s way more summery and doesn’t say “hearty soul-warming soup” to me. But the others are totally up my alley.
Which of these quick soups appeals to you most?
