Denise's Daily Dozen (47 page)

MORNING SNACK

2 tablespoons natural peanut butter (1 healthy fat)

10 celery sticks (1 veggie)

Men add:
¼ cup raisins (1 fruit)

LUNCH

2 cups low-sodium minestrone soup (canned or homemade) (2 veggie + 1 protein)

1 cup steamed broccoli with fresh-squeezed lemon juice (1 veggie)

1 medium apple (1 fruit)

AFTERNOON SNACK

1 cup sliced strawberries (1 fruit)

1 teaspoon brown sugar, for topping

1 tablespoon part-skim ricotta cheese, for topping

DINNER

Kristine’s Go-To Chicken (1 protein + 1 veggie)

1 cup cooked brown rice (1 grain)

Kristine’s Go-To Chicken

1 tablespoon olive oil

4 ounces chicken breast

1 clove garlic, chopped

¼ cup chopped scallions

¼ cup chopped celery

¼ cup chopped carrots

¼ cup chopped fresh parsley

1 bay leaf

½ cup low-sodium chicken broth

Heat the oil in a skillet over medium-high heat. Add the chicken breast and brown on both sides. Add the garlic, scallions, celery, carrots, parsley, and bay leaf and sauté for 2 to 3 minutes. Add the chicken broth, reduce the heat, and simmer for 20 minutes until the chicken is cooked through.

A Dozen Tips from Denise: Healthy and Happy Food Shopping

Y
our local supermarket is full of tempting but high-fat goodies, thriving under the guise of being a healthy choice. But you can thwart their efforts by being a savvy shopper. Here’s how.

1.
Never shop when you’re hungry. Every tempting food will call your name and climb into your grocery cart. Plus, a growling stomach may force you to tear into a box of something fattening and high-calorie while you stroll the aisles.

2.
Have a healthy meal or afternoon snack before hitting the stores in order to quell cravings and keep those doughnuts, chips, and other goodies from landing in your cart.

3.
Plan your weekly menus before leaving the house. This will ensure that you stock up on the foods you need to prepare quick and healthy meals daily. With the right items in the house, healthy eating is a cinch.

4.
Always read the Nutrition Facts labels of unfamiliar foods to determine whether or not they fit your diet.

5.
If an unhealthy food is even the tiniest bit tempting, don’t buy it. After all, you can’t eat what you don’t have in the house, so avoid the high-fat foods that seduce you late at night. If they’re not in the cupboard, you won’t hear them call.

6.
Always shop with a list and don’t stray. Keep a master list of healthy foods on your computer and then just circle what you need. This way high-fat, high-cal, and preservative-filled foods won’t follow you home.

7.
Shop the perimeter of the store. That’s where all the healthy items like produce and dairy are.

8.
Avoid the center of the store. That’s typically where you’ll find processed foods like boxes or bags of cookies, chips, and cakes.

9.
Don’t let sales, coupons, or specials trick you into buying foods you don’t want or need. Just because you can buy five boxes of cake mix for five dollars doesn’t mean you should.

10.
Stock up on pantry essentials like whole wheat pasta, frozen fruits and veggies, and eggs. Always having these items on hand means a good-for-you meal is just minutes away.

11.
Shop solo. If going to the store with your children or husband means you’ll come home with a cartful of unhealthy treats, try to hit the stores on your own. This way you won’t be guilted into buying foods that no one in your family needs—whether they’re watching their waistlines or not.

12.
Don’t nibble while you shop. If your supermarket has samples of food or cooking demonstrations, keep your mouth moving by chewing a piece of minty gum. This will curtail any desire to pop those tiny but fattening cheese cubes or quiches into your mouth.

TWELVE ESSENTIAL PANTRY ITEMS

The following foods are the edible equivalent of the little black dress—something every woman should have on hand at
all
times. I stock up on them because these foods can be used in an endless number of ways to make simple, tasty meals. But they’re also bursting with nutrients like vitamins and antioxidants that are believed to reduce your risk of cancer, heart disease, and other illnesses. What I love is that with these twelve essential pantry items, it’s so easy to pull a healthy meal together in a pinch. That way, even if you haven’t made it to the store you won’t derail your diet. Get ready to stock up!

1.
Olive oil. This healthy monounsaturated fat is wonderful on salads, pastas, fish, veggies, and more. Studies reveal that olive oil may help lower bad cholesterol and raise good cholesterol—and as a result reduce your risk of heart disease. Just make sure to keep yours in a dark, cool spot to retain its freshness.

2.
Canned tomatoes. I love to toss these with pasta as a simple sauce, mix with chicken, or add to chili. Or I’ll top a whole wheat pita with canned tomatoes and sprinkle on low-fat cheese for a simple low-cal pizza.

3.
Canned or packaged beans. I’m a big fan of all kinds of beans, including black, kidney, white beans, and lentils. They’re high in iron and fiber and add substance to salads, sandwiches, chili, wraps, and tacos. Plus, they’ve got lots of research behind them. Some studies show that beans may help lower cholesterol and blood sugar; others suggest they may reduce your risk of heart disease.

4.
Garlic. There’s lots of scientific evidence that points to garlic as a cancer-fighting food thanks to compounds called phytochemicals. And there are hundreds of ways to use garlic. I use it in salad dressings, sautéed veggies, chicken dishes, and soups. Another yummy recipe? Roast it and spread it on whole-grain bread for an enticing appetizer.

5.
Quinoa, barley, and couscous. These grains make great side dishes and are a nice change from plain old rice. Bursting with healthy fiber and other nutrients, quinoa, barley, and couscous taste terrific when combined with veggies, dried fruit, or lean protein.

6.
Potatoes. Everyone loves this number one veggie, and with good reason. It’s filled with fiber and potassium, but it also tastes delicious baked, sautéed, or cut into french fries (make them healthy by baking rather than frying them). Both regular and sweet potatoes can be eaten for any meal or as a satisfying snack.

7.
Apples. Their high fiber content makes these fruits a filling snack (and one that’s easy to toss in your bag to eat on the go), and some studies suggest the pectin they contain can help you feel full longer. I love slices of apple on salad, eaten with low-fat cheese, or heated in the microwave with a dash of cinnamon (it tastes like apple pie without the fat and calories!).

8.
Chicken or vegetable broth. With cans or cartons of these broths in your pantry, you can easily and quickly make soups or sauces or add flavor to rice, barley, couscous, quinoa, chicken, or fish. Just make sure to look for the low-sodium variety.

9.
Lemons. This little citrus fruit can add zest and a lot of vitamin C to soup, steamed veggies like asparagus and spinach, and fish. You can also squeeze it over chopped fruit or add a dash to hot or cold water or tea for a clean, refreshing drink.

10.
Onions. Onions add yummy flavor to almost anything. I use them in salads, veggie dishes, and with chicken and fish. They come in different varieties like Vidalia, red, yellow, and sweet, so experiment to find the one you like best.

11.
Oatmeal. You can’t go wrong with this nutrient-rich breakfast food. It’s filling and warm and can be dressed up so many different ways that you’ll never get tired of it. Some of my favorite toppings include dried cranberries, raisins, walnuts, cinnamon, almonds, flaxseed, bananas, and fresh berries.

12.
Pasta. Though pasta got pushed aside in the low-carb craze of years past, it actually can be part of your weight loss plan. Opt for the whole wheat variety, which is healthier, and use just a little pasta with a lot of veggies and great olive oil. I do this for a hearty dinner that my whole family loves.