The Markets of Meijer and More...

Well today marked that infamous weekly routine of grocery shopping.  Generally weekly for me, I trudge off to the supermarket and drag myself around the store in an effort to keep house and home well-stocked for the following week, praying that I don't run into anyone I know in an effort to make the trip as quick and painless as possible.  

As I waited in the checkout line today, wondering why my cashier was holding an in depth conversation with the woman in front of me, I half-listened in on the two women in line behind me having a conversation about celebrity babies as they stared at the tabloids.  Yes, this is my life.  When it was my turn to get my things rung up, one of these women behind me made an interesting comment.  She said, "a nutritionist would be very impressed with your purchases."  The cashier, clearly a Chatty Cathy herself, agreed, noting I had purchased extra lean ground beef, chicken sausages, yogurt, oatmeal, and lots of fruits and veggies.  With a smile, I replied, "I try to eat healthily."  The experience made me realize that there is another element of the healthy lifestyle that warrants a discussion here--shopping healthy strategies.  

I've already discussed some vital elements when it comes to hitting your local grocery store--reading labels, buying fresh foods when possible, etc. but there is certainly a technique I try to stick to when I must traverse the trails of grocery mayhem, and it just might be valuable for others to hear about too, so here it goes:

Step 1.  Make a list before you ever leave your house.  It's not just that I can't remember the minutia of what's in my cupboards on a daily basis (or say, most other day to day things, as my good friend Adam knows--how can you tell when you're getting older?), but a grocery list also keeps me on track at the store and helps me mentally plan my "route" through the aisles.  Look through your cupboards, fridge, pantry, etc. and see what you need.  Write it down!  If you're really feeling motivated, attempt to write down all the items that are in the same section of the store in the same area on your list--makes it easier to get everything all at the same time, say from the produce section.  Additionally, think of shopping for "meals" not just items.  What are you planning for dinner that week?  What will you need to make it?  Write it down!

For those of you who are budget conscious--making a list is your chance to figure out your costs before you even get into the store, to look for coupons to use, to map out what's on sale, and to decide what you really need and can afford versus a splurge item.  No doubt, healthier foods are more expensive.  It is an unfortunate fact of life here in the United States and a major contributing factor to why many Americans are overweight--it's financially easier to eat junk food--and with a dwindling middle class, pushing those toward poverty or (if you should be so lucky), wealth, we all know where this leaves our country nutritionally--a train wreck.  So take the time to make a list and save yourself from wasteful spending and poor, spur of the moment, food choices.

Step 2. Shop the perimeter.  This is something I've heard time and again as part of all those "diet tricks" various celebrity schmucks and diet gurus preach from time to time.  Looking at what I purchased today, however, it really is true.  The healthier items are those unprocessed things in the produce, meats, and dairy sections of your local store, which usually encompass the individual aisles of chips, cookies, and pop (soda!)  When making that list in step 1, think about where your items are laid out within the store--are they along the perimeter? If not, maybe you should rethink that purchase. 

This is not to say one should never venture into the aisles.  There can be fabulous stuff in there!  Sugar free instant oatmeal packets for a quick breakfast, rice cakes and popcorn for snacks, staples like flour, etc.  Just be cautious in your "inter-aisle" purchases.  Again, read the labels!  And think before putting something in your cart--do you really need that? Is it a healthy option--or is there a better choice?  What could you eat in place of that bag of chips that would be smarter?

Step 3. Never, ever, shop when you're hungry!  I think everyone has heard this suggestion--you're bound to buy a bunch of extra stuff when you're starving--everything just looks so delicious, right?  I try to go grocery shopping right after I eat breakfast or lunch.  That way it's easier to stick to your initial list and avoid buying a bunch of a) expensive stuff you don't need or b) junk food because when you're hungry you start craving bad foods.  The worst of hungry shopping occurs when you buy a bag of chips or cookies because you're craving them in that moment--but then you're stuck with a whole bag of chips/cookies for days/weeks...making it hard to stick to good choices at home.  Avoid it all together and eat before you go!

Step 4. Buy yourself a smart snack.  Ok, this may seem to contradict the not shopping when hungry mantra above, but for some reason, I always find myself in need of a snack by the time I get done with a vigorous round of grocery shopping (perhaps it's the exhaustion of dealing with the public?)  The problem is, feeling hunger at the end of your shopping trip can be just as dangerous as going into it hungry.  The checkout lane usually only harbors "empty calorie" candy bars and pop.   All very tempting when you're feeling hunger pangs.  Think ahead if this same thing usually happens to you and make sure you buy yourself something good to eat--say a piece of fruit?  I like to stick to bananas because you don't eat the peel; therefore, you don't have to worry about washing it first. 

If you're feeling really hungry by this point, but it's not quite lunch/dinner time yet, STOP.  Are you really hungry? Maybe you're just thirsty?  The majority of Americans walk around dehydrated, and thirst can often mimic the feeling of hunger.  There is no harm in buying yourself a bottle of water--look at the bottom of the convenience coolers near the checkouts, yeah, waaaay down there, below the Mountain Dew and Monster drinks--that's where you'll most likely find that bottle of water.  A diet pop is another option if you're feeling the need for a caffeine boost or just something bubbly, but remember the marching band standard rule (letting my freak flag fly here), "carbonation = dehydration."  So while it may be thirst quenching, that pop may not completely stave off the faux hunger pangs--just be aware. 

Step 5.  Evaluate your purchases.  If I'm shopping alone, which is usually the case, I rarely need to do this, but if you shop with others--husband, wife, kids--you better look at what they've tossed in the cart behind your back.  My husband is infamous for sneaking in bags of M&Ms.  Even if you're shopping with others, make sure you alone put the groceries on the belt to be scanned (or scan them yourself--as computers continue to replace humans).  There is no shame in telling the cashier you don't want something even after you've dragged it to front of the store with you--and hopefully it will embarrass the heck out of your husband/kids so they think twice about doing it again.  Most stores have "runners" who can easily return it to the shelf--help keep people employed!  Like I said, I rarely need to do this, but every now and again, I have to check myself too.  That box of brownie mix may have seemed a good idea back in Aisle 7, but really doesn't it just mean a whole pan of brownies to eat?  Put it back.  So, moral of the story, check yourself before you wreck yourself.  If it's not in your house, you can't eat it.

Healthier Orange-Cranberry Cinnamon Rolls

Bulk up before you hit the stores with this healthier version of the classic cinnamon roll.  It has about 1/3 the calories of the traditional version of the same size, but tons of flavor.

Ingredients:

          1 C    110’ water

          2       .25 oz pkts. Active dry yeast

          1/3  C         sugar

          1/3 C          Stevia in the Raw

          1 t.              sugar

          1 C    warm fat free milk

          5 T    melted margarine

          2 T    Light Butter & Canola Oil

          2 t.    salt

          2       eggbeaters egg equivalents

          ≤8 C  flour (4 AP, 4 whole wheat)

          3 T.   ground cinnamon

          1 T    orange zest

          2/3 C reduced sugar dried cranberries

          1 T    Light Butter & Canola Oil

          2 C    powdered sugar

          2 C    powdered sugar substitute

          1t.     vanilla extract

          1 t.    orange extract

          ≤6 T. hot water

          Canola oil spray

Directions:

Dissolve yeast and 1 teaspoon sugar in warm water; set aside.  In a large bowl, mix 1/3 cup sugar, 1/3 cup Stevia, milk, 1/3 cup melted margarine, salt, and eggbeaters; stir well and add to yeast mixture.  Add half the flour and beat until smooth.  Stir enough of the remaining flour until dough is slightly stiff.  Turn onto a well-floured board and knead for 8 minutes.

Place dough in a greased bowl, cover, and let rise in a warm place until doubled in size, 1-1 ½ hours.  Punch down dough and let rest for 5 minutes.  Roll dough out on floured surface into a 15”x20” rectangle. 

Brush 2 T Land O Lakes Light Butter and Canola Oil over dough (I rub it around with my hands).  Mix together ¾ cups sugar, ¾ C Stevia, cinnamon, and orange zest; sprinkle about 12 T over dough.  Sprinkle with craisins if desired.  Roll up dough and pinch edge together to seal.  Cut the roll into 18 slices (about 1” wide).

Coat bottom of a 13”x9”x2” baking pan with cooking spray, then sprinkle with 2 T remaining sugar/Stevia/cinnamon blend.  Place cinnamon roll slices close together in pan.  Cover pan and allow to rise in a warm place for 45 minutes.  Bake in a 350’ oven for 20-25 minutes or until golden brown.

Stir together 1 T melted Land O Lakes Light Butter & Canola Oil, powdered sugar, Powdered Sugar Substitute, and extracts.  Stir in hot water, 1 T. at a time, until glaze reaches desired spreading consistency.  Spread prepared icing over slightly cooled rolls.

Serving Size = 1 cinnamon roll.  Per serving = less than 334 calories per roll.

Summertime Blues--Summertime Food Cravings...

I've been struggling these last couple of weeks since returning from my Louisville adventure. Not that I haven't been exercising and trying to eat healthily, but the real culprit is "summer."  And as of last week, it's officially HERE, with all its glorious heat and humidity.

For many Americans, special occasions, holidays, and even seasons, conjure up memories of or cravings for certain kinds of foods.  Food association is the name of the game.  You say "Thanksgiving," I say "turkey."  Personally, I very strongly feel (and mind you, for no real reason) that fall is a time of cinnamon, hearty foods, and pumpkin pie.  I just find the thought of eating a slice of pumpkin pie in July, completely absurd, for instance.  Why is this?

Studies have shown that smells, images, and yes, foods too, are associated with ideas and memories in our minds.  This is the reason why certain foods become "comfort foods" for many--they are associated with happy feelings, comfort, or a particular event or person that made one feel this way.  So what's my food association for summer all about?  Ice cream (Specifically the Merrill Whippy Dip--it just tastes better in Merrill!) Strawberry Shortcake (with Michigan strawberries, fresh picked). And also the usual hamburgers, grilled items, etc.

Now, I believe all things in moderation.  There is no harm is getting ice cream every now and again, or eating that strawberry shortcake--but for some reason there is a greater craving for it in the summertime, for me anyway.  So, I'm offering up some suggestions here in hopes of being able to follow my own wise advice once it's written in 'electronic stone' forever. 

Foremost, look at your options.  What is it about the seasonal foods that you love?  Is there a healthier choice to be made? I like ice cream, but rarely eat it during any other time of the year--it's cool and sweet on a hot day.  Ice cream in December, just doesn't have the same meaning for me--so really, anything cool might fit the bill, right?  Likewise, sometimes I need chocolate (and what woman doesn't?) but mostly it's just the "treat factor."  Instead of high calorie soft serve, aim for frozen Greek yogurt, which also boasts protein.  Instead of hot fudge, try a fruit topping on that sundae.  Or just get a smaller portion size of your favorite flavor.  A "junior" sized cone and superman ice cream will no doubt be just as satisfying as a "large"--and you'll look like a dork for a lot shorter period of time while you eat it.

Secondarily, I think one should absolutely take advantage of those rare seasonal items--like Michigan strawberries.  You have to eat them while they're here!  Strawberry shortcake can be healthified too, so take the time to make your own and enjoy those local berries the smart way.  I always use Bisquick baking mix for my strawberry shortcakes--a holdover from my childhood, but I've since switched to the "heart healthy" version, which is slightly lower in calories and fat.  Mix up the biscuits with skim milk and Stevia instead of sugar.  The heart healthy version doesn't require any added butter, so don't add any.  The biscuits are purely meant to sop up the strawberry oozy deliciousness, so you won't miss the fat, trust me.  Likewise, I always use Stevia to sweeten my fruit--something about the fact that it's a natural, plant-based sweetener, makes it go better with fruit than say Splenda, Equal, etc.  However, keep in mind that with local, seasonal fruit, you shouldn't need near as much sweetener as you would for those California berries back in February.  Taste first!  Top off your shortcake with some Lite Cool Whip, Fat Free Cool Whip, or light whipped cream, but let the berries shine--'tis the season, after all!

And finally, balance out food expenditures by banking some exercise points early in the day.  As the weather gets warmer, it's less enjoyable to hit the pavement for that five mile run, but I know if I run five miles, I can eat an extra 500-600 calories for the day (that's a couple of glasses of wine!) and get a boost to burn through what I eat as well. Exercise early if possible.  Today I got up at six in the morning--not always possible (or probable), but I knew the high for today was slated to be somewhere around the 84-degree mark.  At six, it was already nearly 70-degrees outside.  To a runner, that 70' very quickly feels like 90'--hot enough!  So out I went.  Additionally, if you know you're going to be eating something outside of your normal healthy routine--like ice cream, because it's hot, hot, hot outside--exercise a little longer if possible, or just make sure you don't skip it that day.  It really is all about calories in versus calories out, so again, the message here is be conscious of what you're putting in your body and what you're doing to work it off!

Hello Summer and Farmers' Markets!

June 21st harkens the official first day of summer, though many of you may have already kicked it off with Memorial Day festivities, a few weeks back.  At this "official" start of summer, and the official starting week of my local farmers’ market, I thought it opportune to discuss the advantages of shopping a farmers’ market to the healthy lifestyle as well as the pitfalls to be aware of (and yes, there are some!)

Historically, farmers’ markets were the only location to purchase produce, meats, and grains that one did not produce at home on his own farm.  In the pre-industrial age, farmers’ markets were almost a necessary exchange of goods to variegate one’s diet and the only method of buying these items, as formalized grocery stores were not yet in existence.  Likewise, produce, meats, cheeses, and nuts are perishable and before the Industrial Revolution, transportation and refrigeration methods made these items attainable at the local level only.  Americans ate what was local because they had no other choice.

With modern factories, the refrigerated rail car, and eventually processing and preservatives, farmers’ markets dwindled in favor of cheaper mass produced goods.  Indeed, the aluminum can provided an almost amazing lifespan for canned food, which ultimately became more convenient as our nation shifted from an agrarian society to the cement jungle of today.

However, we all know that stuff from a can generally isn’t as good as the fresh version, right?  Who hasn’t experienced a craving for fresh fruit around about February—when there is nothing local available (at least in Michigan anyway!)?  Now, supermarkets of today are just that, super.  They provide fresh fruit, vegetables, meat, and dairy year-round from all over the country and the world at relatively affordable prices, but if you’re like me, you know those strawberries from California just aren’t as good as fresh Michigan strawberries.  Local still rules in the Flavor Town playbook!

Luckily, as Americans have shifted away from production to an economy based on technology and services, there has been a revitalization of farmers’ markets.  Whether people want to regain a lost connection with the land from the Jeffersonian days of the agrarian nation, are just yuppies looking for a Saturday morning activity, or are country folk supporting their neighbors and friends by buying local, the Farmers’ Market Movement has taken the United States by storm over the last few years.  I would also have to say, this has benefited the American diet as well.

Fresh foods provide more nutritional value than those you’ll find laying around your supermarket—whether in a bin in the produce section or sealed in a can.  Something that was growing just a day or a few hours is incomparable to grocery store produce in vitamins, taste, and texture.  You’ll find that many farmers’ market goods are even organic.  I suggest you take a look at what your local market has to offer—usually they operate weekly or a few days a week, so check their schedules!  Get there early for the best goods and shop for a week’s worth of delicious fruit, veggies, meat, and cheese while helping out your community and sustaining your local economy as well.  You may find that prices are a little higher than at the local grocery store, but remember, these are local farmers who don’t produce in mass quantity for the retail market—and the prices are generally well worth it.

Many farmers’ markets today also harbor craftspeople—whether they are selling baked goods, candy, hot food, or jewelry.  These are the booths to be cautious of when trying to live a healthier lifestyle.  For instance, I recently attended another local market and found a booth selling chocolate candy…chocolate candy with bacon!  This is a dangerously delicious combination of sweet and savory.  Despite my best effort at getting “dark chocolate” for its health benefits—it was still just sugar and salt.  A single piece every now and again is fine—but think before you put it in your mouth and avoid being found passed out on a nearby bench with chocolaty remnants smudged across your face, the scent of bacon still lingering in the air.

My local farmers’ market also houses a local home bakery known as Truly Scrumptious (http://www.trulyscrumptious

cakery.com).  Though they produce special occasion cakes as well, they typically sell cupcakes and cookies of all sorts at the weekly market.  Here, baked goods at a farmers’ market might fall into both categories of caution and awesome.  Just as with any sugary item, think before you eat it—how much are you eating?  How many potential calories are in that item?  Can you calorically afford to eat such a treat?  However, there is also something to be said about quality over quantity, as suggested by my runner friend and running club boss man, Dave.  A beautiful and delicious cookie produced by a local artisan is more worth the splurge than a day old chocolate chip from McDonald's.  If you’re going to splurge, choose wisely, and your local farmers’ market might just be the place to make that choice.  Additionally, one super delicious cookie or cupcake a week, probably won’t kill anyone or anyone’s diet for that matter.

Timewarp Tuesday...

Getting a bit retrospective this week in an effort to better explain how I got to this point in my life--or rather, how I got to the point of making this change in my life.  You heard a bit of my saga in my first post about the realization that something had to change, but now that I've got a bit of time between then and now, I can look back and analyze just what got me to that point in the first place--that's right, today's post deals with how I got fat, and some suggestions on how others might avoid my same pitfalls.

Foremost, I feel like most people don't realize they have a problem with their weight.  Not that people don't know that they've gained weight (I mean, I saw those numbers go up (and up) on the scale every year), but that people easily pass it off as "just a few pounds," "getting older," or "stress."  Personally, in my mind, I attributed my weight gain to both getting older and getting married, when in reality, it was more simply bad habits that became a daily routine.

Unlike most people in college, I lost weight.  Not a lot  of weight, but the cafeteria food was bad and I was pretty active in marching band (Fire Up Chips!)  Admittedly, I also didn't do much drinking in college, so the dreaded "Freshman 15" stayed away.  My problem first started with graduate school.

Amongst other things, graduate school provides ample opportunity for late nights, bad eating habits, and far too much thinking.  My first year of grad school, I decided I needed to lose ten pounds.  I don't know why I suddenly thought this--I had never felt like I was overweight.  I had always been pretty average-sized and had been the same size since eighth grade.  Perhaps the pressure of society got to me and I started thinking I was a little on the chubby side?  Whatever it might have been, I opted to lose weight quick on the Atkins diet--no carb/low carb--which was all the rage circa 2004.

Upon deeper analysis, this was the real start of my problems.  I did  lose that ten pounds, in fact, I lost fifteen.  However, no one can legitimately live a lifestyle where bread and potatoes are outlawed (this is the Midwest, after all), so I went back to eating "normal foods" after I lost the weight.  The problem was that this low carb diet seemed to really screw up my metabolism.  I not only gained back the weight I lost, but then some.  In my mind, it didn't matter because I could just lose it quick again the same way.  Only, I didn't lose that weight, I just gradually gained a little more each year...with various periods of extreme diet mixed in...until I hit my highest weight ever, last year.

So, what gives? Well, part of the problem probably is getting older--but it's not just about age but rather the fact that old habits die hard.  When I was younger, I could stay up late, get up early if I had to, and eat whatever, whenever (cheese fries at Lil' Chef at 3am, let's do it!)  I also never worried about exercise.  I never liked it, and as I never gained weight, I never seemed to need to do it either.  As I got older, I continued to try to live this same lifestyle--and eventually, my body rebelled by putting on weight, feeling tired all the time, etc.  So, while I'm not saying you can't have a good time at any age...I am saying that you should pay attention to your body, your age, and what's appropriate for your place in life at that moment.  Some people want to stay in college forever (and indeed I knew a few people who are/were giving it their best shot!) but it's really a hard lifestyle to live if you're over age 22--probably why it's only meant to last four years.

Marriage posed another pitfall in healthy weight maintenance for me.  We've all heard the phrase, "fat and happy" usually associated with nuptial bliss, and this is what seems to happen to a good majority of couples.  You get married (or make a lifetime commitment) and before you know it, you're both eating the same way every day and one or the other, or both, have put on a few pounds.  Now, despite the fact that my husband and I dated for a good ten years before getting married, one thing we hadn't done was live together for any length of time.  Herein lies the problem.  Where I might not have eaten in the healthiest manner before marriage, I also only felt the need to eat when I was hungry.  However, once married--I ate when "we ate" and was easily suckered into those late night jaunts for pizza, ice cream, etc. that he was so fond of in college.

My husband used to joke that everyone who ever had to live with him gained at least thirty pounds.  Both his college roommates and sister can attest to the sad truth behind this statement, as can I.  Hubby has strange eating habits--not just large portions either.  Snacks right before bed, late night "fourth meals," and a penchant for M&Ms in mass quantity.  This sounds like a nightmare for anyone trying to lose weight--and admittedly, was probably why I found it so hard to do on any permanent basis in the past.  At some point, however, you have to make the decision to do what's healthy for you--whether your loved ones get on the bandwagon or not.

As mentioned previously, my husband has been forced to at least eat healthier since I do all the cooking in our household, but it wasn't without initial argument.  The hardest part for me, was getting beyond this initial stage and sticking to my diet plan.  Yes, it would just have been easier to get pizza all those nights when I was tired from graduate work and he from the daily grind, but it was healthier to make something at home.  It would have been nice to get a little support or help making dinner all those types of nights--but I aimed to get healthy for me, and in the end, it payed off, despite the arguments and is now part of routine life.  Likewise, when you're watching television late at night, it's too easy to eat those chips, a bowl of cereal, or whatever with your significant other--even if you're not really hungry.  When it's simply an unavoidable craving, find something healthy, high fiber, and low in calories to eat along with your mate, even if he/she is not eating the same thing.  For me, I turned to pop corn--and in limited quantity.  Otherwise, I decided it was time for bed and left the room, completely removing myself from the temptation.

In conclusion, I got fat thanks to no one but myself.  I didn't pay enough attention to my bad habits, my body, and my place in life. It happens to the best of us. One of the biggest parts (and biggest challenges) to living a healthier lifestyle is really tuning in to what you have to do for that lifestyle to work.  You can't always depend on those around you to reinforce your good habits (they are more likely to rope you into their bad habits).  You can't always depend on the right choices being offered up to you--sometimes you have to look for them.  Even if you hate exercise, you have to get out there and do it!  You're not 21 anymore and beer pong no longer counts as a sport--an unfortunate downfall of adulthood, but why not try tennis instead?  This is all really hard.  It requires a constant, conscious effort to try your hardest to choose to live this life.  For most 21st century Americans, sadly, it's not a "natural" choice, but that doesn't mean it can't be done.

Healthier Baked Chicken Chimichangas--the Adult Version of Taco Bell

Try this healthier version of the Mexican favorite when your next craving hits (drunk munchies?)  It'll save you from yourself in the long run.  Finish it off right with a serving of tortilla chips and a low calorie margarita.

Ingredients:
4 oz. Neufchatel cheese, softened
4 oz. 2% Mexican Blend shredded cheese
3/4 T. taco seasoning
2T pickled jalapenos, strained and chopped fine
8 oz. cooked boneless, skinless chicken, shredded (I just poach mine)
4 Smart & Delicious light flour tortillas
Black olives (optional)
Plain nonfat Greek yogurt with salt added to taste (optional)
Salsa (optional)
Shredded lettuce (optional)
Additional jalapeno slices (optional)
Canola cooking spray

Directions:
Preheat oven to 350' F.  Stir together Neufchatel cheese, Mexican blend cheese, jalapenos, and taco seasoning in a large bowl.  Fold in chicken until well blended.  Divide chicken mixture between four tortillas, placing scoop in the middle and rolling up, "burrito style," tucking in the edges to form a neat package.  

Lay completed chicken chimichangas, seam side down, in a 9 x 9" baking dish, sprayed with canola oil.  Spray tops of chimichangas with spray as well.  Bake at 350' F. for fifteen minutes, turn chimichangas over and bake an additional fifteen minutes or until lightly browned.  Serve with black olives, plain Greek yogurt, salsa, and shredded lettuce.  Serves 4.

Per Serving (1 chimichanga) = 305.5 calories. W/serving of tortilla chips and low calorie margarita = 540.5 calories

Honey, I'm Home! What's For Dinner?...

As I’m getting back in the swing of things this week, it occurred to me that I never really went into any detail on how to incorporate “dinner” into your new healthy lifestyle.  By far the most hectic meal of the day, for most Americans it is also the most important (sorry Breakfast).  Dinner provides a chance to, hopefully, sit down with your family and have a conversation—and it is usually the biggest meal, with the most ingredients and dishes, as a result.

So, how do you go about counting calories in all those various items or the “main dish” that usually incorporates a number of ingredients?  Well, it’s just simple math, but it takes some calculations.  In the beginning, I did the calculations—adding up the amount of calories for each ingredient per amount in a dish then dividing by the number of servings that dish would provide.  But, in reality, who has time to do this when it’s already six o’clock and dinner just needs to be on the table, like now?

For this reason, I came up with something I call “calorie bulking.”  Basically, I make sure to eat fewer calories earlier in the day, for breakfast and lunch, leaving the majority of my caloric intake for dinner.  As a result, I don’t have to focus so much on counting all those calories while I’m making dinner, but can instead focus on smart portion sizes and healthy choices.  This won’t work for everyone—if you’re really active throughout the day, you’re going to have to eat bigger meals earlier in the day or more healthy snacks.  I mostly sit at a desk or in front of a computer, or stand in front of classroom for the majority of the afternoon, so I don’t really need to eat as many calories earlier in the day (unless I’ve been running, of course).  If you’re aiming to consume around 1500 calories a day—the recommended amount for most women to lose or maintain their current weight—than I generally aim to leave about 800-900 of those calories for dinner, which should be able to provide an ample healthy meal.

Another way to go about calculating dinner into your healthy equation is to do the calorie counting once on a favorite meal—then make sure to repeat its preparation the same way every time.  On LoseIt.com, you can add in “custom foods.”  Here, I add in things like “homemade spaghetti” or “turkey meatloaf” instead of adding up every single ingredient every time I make/eat one of these items.  If you’re following the standby of “eating the same things,” then you should be able to use this to your advantage as yet another weapon in your arsenal of healthy living.

What about prepackaged or prepared foods?  Honestly? Scrap ‘em.  Outside of

canned foods—like beans or plain tomato sauce—most packaged foods are not worth consuming if it’s something you can easily make at home.  Your home version will be tastier and healthier in the long run.  I can’t remember the last time I ate frozen food, outside of the occasional sugar-free popsicle.  Even those “healthy” foods—like Lean Cuisine, Weight Watchers, etc.—are often a sketchy choice.  First off, many of them actually contain more calories than they claim due to packaging variances in the factory.  Secondarily, they are often meager portions, and if you’re calorie bulking for dinner, it’s a better option to make something healthy, yourself, for your lunch—of which you’ll most likely be able to consume more for less calories.  Finally, those so-called healthy meals often fall along the same line as fast food “healthy options”—packed with preservatives and sodium well beyond what any person needs in their diet, and toting more calories than the same meal prepared at home!
 
As a scholar of the 1940s and 1950s, here is where I say we could take a lesson from our post-war counterparts.  Can, freeze, and preserve your own food.  There was a time in our country when the change in seasons also meant time to can vegetables and fruit for winter, to make jams and jellies, or cook up tomato sauce by the gallons and jar for year-long consumption.  If I’m leaning a bit toward Doomsday Prepper here, I don’t mean to.   Honestly, things you prepare yourself, taste better—and somehow the Communists easily outranked childhood obesity as a concern back in the ‘50s, so there must be some truth to home production’s health qualities.  Figure out if there is a way you can make your favorite sauce/filling/condiment and preserve it for a longer shelf life—last year we made spaghetti sauce for the first time, and I’m just getting down to the last jars—soooo delicious, and so much better for you than the stuff in the store!  For years, I’ve made jams and jellies too.  Pick fruit (or buy) at the peak of local production in your area (not sure what’s in season? Hit up a local farmer’s market!)—the fruit will taste the best then—and make up a few batches of jam.  You can make low sugar varieties or no sugar varieties too, and it’s not nearly as complicated as you think.  Give some of it away for the holidays and you’ll be sure to impress your friends too.  Homemakery is, after all, a lost art.

Ellison Spaghetti Sauce

Ingredients:

• 3/4 C chopped onion
• 5 cloves garlic, minced
• Olive oil (just enough to saute onions ~ 1T)
• 2 28 oz cans whole peeled tomatoes or equivalent fresh, peeled, seeds removed
• 2t salt
• 1t white sugar
• 1 bay leaf
• 1 6oz can tomato paste
• 3/4t dried basil
• 1/2t ground black pepper

Directions:  In a large saucepan over medium heat, sauté onion in oil.  Add garlic and sauté until all is translucent.  Stir in tomatoes, salt, sugar, and bay leaf.  Cover.  Reduce heat to low, and simmer 90 minutes.  Blend with stick blender at this point if you want it without chunks.  Stir in tomato paste, basil, ½ t pepper and simmer 30 minutes more.  May be used immediately or hot water bath canned.

For entire recipe = 719 calories (batch sizes vary depending on water in tomatoes).