« | BLOG HOME | »

The Healthy Writer – 10 Tips for Healthier Eating

By Deb Gallardo

As Featured On EzineArticles

Eat Healthy! Eat Smart! Reduce Carbs! Cut the Fat! Lower Your Cholesterol! For the past twenty years we’ve had these, and similar, headlines screaming at us, all with a view to make us healthier. So why, 20 years after we all jumped on the low-fat bandwagon, is obesity considered an epidemic? What’s wrong with this picture?

I’ve had to resort to coming up with my own way of eating healthier and smarter. Here are 10 of my top tips. Some may be familiar to you while others may cause you to slap your forehead and say, “Now why didn’t I think of that?” These ideas are those I have learned, implemented and adapted over the two decades since my daughter was born, making them uniquely my own.

  1. Add disguised veggies wherever possible. I used this technique with great success as a step-mom with my vegetable-phobic stepsons. Steam fresh zucchini chunks, whiz in your food processor until liquefied, add a touch of salt, along with plenty of black pepper to taste, then stir into your favorite spaghetti sauce. The green of the zucchini skin changes the color of the sauce a bit, so if that’s an issue, peel the zucchini first, OR, leave the peel on and add 1 small can of tomato paste and 1 can of red wine to the food processor. I add red wine to my spaghetti sauce all the time.
  2. This next tip is a sweet recipe corollary to the first. Shred carrots and lightly cook on low heat just until soft, then add to your food processor with applesauce, and blend. (I’m one of those cooks who measures “by eye,” so you’ll need to experiment to get the proportions right. ) Try adding this mixture to your muffin batter in place of half the fat and, if you’re brave, half the sugar. If your family already likes carrot cake or muffins, you can skip the cooking/whizzing stage. Add half again the amount of carrots called for in your recipe (1/2 cup becomes 3/4; 1 cup becomes 1 1/2 cups, etc.) and use applesauce instead of 1/2 the fat called for.
  3. Season with freshly-cracked pepper liberally to add flavor while minimizing the amount of salt you use. When my ex-husband had to cut back , we went almost cold-turkey on giving up sodium from a jar. The no-salt seasonings that were so prevalent at the time have mostly disappeared from grocers’ shelves, sadly. But pepper is around to stay. Try some of the blended peppercorn varieties, either in self-grinders or loose for your own gadget.
  4. When cutting back on sugar, amp up spices and extracts that give a sweet flavor without adding calories. For example, in a muffin recipe, double the cinnamon and vanilla extract while cutting back on the sugar. I know the conventional wisdom is to cut back sugar by half, but I’m not quite that brave. My preference is to cut by 1/3, since I figure cutting any amount is a step in the right direction.
  5. I know that some people have revamped whole recipes in an attempt to make them healthier. I prefer a more balanced approach. I change ONE or TWO ingredients and leave the remainder of the recipe as-is. Once I’m satisfied with the new version, I might try making one or two more tweaks. Bottom line:  for me it’s all about the taste and texture. If it seems like I’m eating something as tasteless as sawdust or Styrofoam, I’m outta there.
  6. My technique for cooking meat used to be brute force, in other words, on high heat on the stove top. In the past few years I’ve learned to use other cooking methods, resulting in better texture and far fewer scorched or charred meals. In addition to baking, broiling and braising, I frequently utilize one of those electric grilling machines that cook top and bottom at the same time, and are sloped so the fat is collected in the drip pan and not absorbed into the meat.
  7. Portion control has always been an issue for me. In my younger days I was a “volume eater.” Nowadays I can’t eat nearly the amount I once could. I’ve stopped going to those “all you can eat” buffets because I don’t have the capacity to keep going back for more as I once did. That’s a good thing. But my “eating eyes” haven’t adjusted. You know the old saw, “My eyes were bigger than my stomach.” Consistently I found myself taking far more than I was able to eat. So here’s what works for me. I take only half of what I think I really want. BUT I reserve the right to come back for seconds. Funny thing about that, I can’t remember the last time I needed a second portion. It’s made a huge difference in my comfort level after dinner, too.
  8. Cutting back on portions only works to the extent that you don’t find yourself wanting something else to eat an hour after a meal. A way to prevent this is to add another dish to your main course. It should be a salad or another vegetable, in order not to add on too many extra calories. And don’t forget to program in a dessert course. Fruit topped with a dollop of whipped cream (or a substitute) and maybe some granola sprinkled on top makes a delicious and satisfying end to a meal. So does a brownie with one scoop of ice cream. (Freeze the remaining brownies to prevent midnight snackers from being tempted.)
  9. When your sweet tooth starts clamoring for attention, try frozen grapes. Wash them, take them off the stems and drain on paper toweling, then freeze in a single layer on a small tray. Once frozen, they can be stored in small zippered plastic bags. When you want a sweet snack, pull out a bag of grapes and bite into a sweet, cold, good-for-you treat.
  10. If you’ve ever been on a diet program that allowed unlimited vegetables but restricted your fat intake, then you discovered that even two tablespoons of salad dressing will not properly “dress” two cups of salad. I tried the “no dressing on the salad itself” approach with the “dipping your fork in the dressing first” method. That was less than successful. What worked for me was stretching my favorite dressing. Mix one serving of regular dressing with one or two servings of the low-fat version. You’ll need to experiment with these proportions to suit your palate.  Another alternative is to make your own dressing. Try adding extra vinegar (a hearty one like balsamic) and a bit less oil than called for. Again, experimentation is the key.

None of these tips requires a nutrition degree or a culinary diploma. The biggest, most important piece of advice I have is this:  When you make changes, do so one at a time. It’s not always the big things that result in our biggest successes. It’s more often the cumulative effect of several small changes over time. And with some forethought, you can eat more healthily without “being on a diet.”  And you’ll find yourself feeling better and having more energy without having to make the drastic lifestyle change that a serious illness can lead to. An ounce of prevention is worth a pound of cure. Some things never change.

“I wrote this blog post while participating in the TwitterMoms and WeightWatchers® SmartOnes® blogging program, making me eligible to get a $50 gift card. For more information on how you can participate, click here. ” I’ll let you know if I’m one of the winners. Check out the widget in my sidebar for a SmartOnes® coupon. (I don’t normally advertise on this blog, but will for the duration of this promotional contest.)

Related Posts Plugin for WordPress, Blogger...

Related Posts



2 Comments »

2 Responses to “The Healthy Writer – 10 Tips for Healthier Eating”

  1. Janet Says:
    September 28th, 2010 at 9:07 pm   

    Great tips! I’m not a vegetable-eater by inclination, so I will experiment with a variety of fresh or dried herbs to enhance the taste of vegetables. I find that I eat more of the healthy stuff if I can “dress up” the taste a bit. Also, I’ve tried your suggestion of frozen grapes for placating a sweet tooth. You’re right; they satisfy a sweet craving, while at the same time, supplying better nutrition.

  2. Charlotte Rains Dixon Says:
    September 29th, 2010 at 6:28 pm   

    I just read a tip from Dr. Oz that I think we writers can also benefit from–he says it is important to get up and move 5 minutes for every hour we sit. Apparently, even if you exercise strenuously, sitting for hours on end is very bad for you. I know I’m guilty of getting absorbed in my writing and not getting up for love nor money!

Comments

No portion of this site may be reproduced without permission.