Choose You Blog

By: Shannon Overton, Manager, Organizational Communications

Until recently I was a self-proclaimed, processed-food, refined-sugar, refined-flour, diet-soda junkie!  I always thought I ate relatively healthy – rarely getting fast food and always opting for low fat snacks – but my pantry was full of processed cereals, crackers, and nutrition bars, and my fridge was full of diet soda. I always had to have my daily sugar “fix”, whether a piece of candy or a cookie.  I began reading about the health benefits of eating unprocessed foods at a point in my life when I often felt tired, and I seemed to catch every virus that crossed my path. I made the decision to choose myself by eliminating processed foods from my diet. When I say processed foods, I mean pretty much anything that comes out of a box, package, or can – including my beloved diet soda.

What did I feed myself and my family? As challenging as it sounds, I started making all of our meals from scratch. My motto became, “If I want it, I have to make it.” I was already cooking dinner most nights of the week and having leftovers the next day for lunch, but breakfast and snacks were the biggest challenges.

With the help of a few online food bloggers, including Deliciously Organic and 100 Days of Real Food, I learned how to cook using unprocessed organic ingredients.

• Instead of tortillas out of a package, I started making my own tortillas with whole wheat flour – they’re not as pretty and round as the store-bought kind, but they sure taste good!

• I stopped buying quick-cooking rice. I never thought about it before, but rice does not come out of the field ready to cook in 5 minutes; it is processed so that consumers can cook it in 5 minutes.

• Instead of processed cereals, nutrition bars, crackers, and pretzels for breakfast and snacks, I quickly learned how to make granola for our morning cereal, and granola bars, a homemade version of Lara bars, and muffins for our snacks.

• Fruits and vegetables also became a “convenient” snack because I no longer had the option of pulling crackers out of a box.

Believe me when I say this process was not easy for me or my family. My husband almost cracked a tooth on my first batch of homemade granola cereal, I had some serious diet soda withdrawals, and my four-year old threatened to go live with a family who had pretzels.

Fortunately, we made it past those initial hurdles, and the health benefits are paying off in a big way! I have not been sick, I have so much more energy and I no longer crave the sugary snacks I used to love. In fact, when I recently decided to give myself a break and indulge in some candy it backfired, and I felt dreadful for hours afterwards. I never thought I would ever be able to say that candy made me feel sick!

By choosing to put myself first and eat healthfully, I ultimately chose to put my family’s health first — and that’s the biggest pay-off of all!

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Is anyone else broke right now?  During a typical month I’m on a budget, but this month isn’t typical.  I’m looking at the balances on my credit cards and each line item seems to be related to holiday gifts, holiday travel, and holiday entertainment.  Which leads me to proclaim, “The holiday is over and it’s time to get back to reality!”  And the reality is that I gotta watch my wallet for a while.

Of course, it’s the New Year and like a lot of other people I want to be sure I start 2012 by eating healthy – and maybe losing a few pounds – so how does someone eat healthy on a budget?

What I discovered is that good food doesn’t have to break the bank.  I found some tips for healthy eating on the cheap and thought I’d share them here:

Bulk up your meal with veggies and grains

Instead of making meat the star of your plate, center your meal around vegetables, beans, rice, and whole-wheat pastas.  Not only are these plant-based foods less expensive than meat, but they are also typically higher in fiber and lower in cholesterol.

Buy produce in season

Fruits and vegetables cost less when they are at the height of their growing season because stores buy them in bulk since they are plentiful.

Choose whole foods

Foods that are the least processed, such as whole grains, may take more time to prepare, but they can deliver big nutritional benefits as well as a lower price tag.  For example, consider making a batch of slow-cooked oatmeal from bargain whole oats instead of relying on pricier instant packets.

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

After I posted my sandwich blog last week, I was sent a link to a chart that the American Cancer Society created that breaks down the difference between a “good” sandwich and a “bad” sandwich.   Personally, I think all sandwiches are “good” – at least they taste good – but after seeing this chart I totally understand why some sandwich selections are considered “bad.”

So, here’s the chart.  How does your sandwich stack up?

Click and share this blog post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

My mother was a wonderful cook and both my sisters are pretty knowledgeable in the kitchen.  But, cooking is a skill I did not inherit. I’m an absolute disaster at making dinner, although I really try.  I love watching cooking shows, own a ton of cookbooks, and when I tackle a recipe I stick to the directions with regard to every ingredient, measurement and instruction –yet something is always off.  It’s bland, or it’s not cooked all the way through, or it simply tastes bad.

But I do love to eat and I’ve had to learn to work around my limitations in the kitchen.  So, instead of undertaking a soufflé which I know will fall flat, I’ve developed a repertoire of sandwich recipes.  After all, it’s hard to mess up a sandwich; and without cooking (or with little cooking) you can chef up some pretty tasty creations.

Plus, a sandwich can easily serve up four of the five food groups – protein, grains, dairy and vegetables – in one handheld meal.  (Serve your sandwich with fruit salad on the side and you’ve got all five food groups covered!)

The Outside

I’m not a fan of “fork sandwiches” (those creations you slice up with a knife and fork) so when I make a sandwich the outside wrapper needs to be hearty enough to store the inside ingredients and it needs to be easy to hold onto.  I would suggest trying:

Bread – Don’t just go for the pre-sliced loaves, consider rolls, bagels, English muffins, and other shapes and forms to give your sandwich a different twist. Whole-wheat is usually the most healthful type of bread, but there are other grain options.

Pita – These little pockets are easy to find in “white” and “whole-wheat.”  Pitas are great for snacking on the go because the pocket shape keeps everything tucked nicely inside until you take that last bite.

Tortilla – Wraps are really popular because they are light and let the flavor of what’s inside shine.

The Inside

Mix and match tastes by filling your sandwich with:

Protein – Tuna salad, chicken salad, or egg salad (that are light on the mayo) are all great choices. For vegetarians, get your protein from grilled tofu or a bean patty.

Cheese – Some cheeses definitely need to be heated to bring out the flavor, so I have a little toaster oven that I use to chef up my sandwich creations.  Choose a fat-free or low-fat version of your favorite cheese for a more healthful option.

Vegetables – My favorite veggies are those with lots of texture (whether it be crunchy or soft) – sprouts, tomatoes, avocado, bell peppers, mushrooms, jalapenos, and onions add zest and can be added in their natural, raw state. (Which is great for us non-cooks!)  If you don’t have any fresh vegetables on hand, look in your refrigerator door for pickles, relish or chopped olives. These items don’t count as a serving of fresh vegetables, but they’ll give your sandwich a flavor kick!

The Spread

I think a dry sandwich is a blah sandwich.  Mustard and/or a little mayonnaise is fine, but those staples are kind of boring.  For a sandwich spread, get adventurous and try a little hummus, fruit jam (very good on cheese sandwiches), low-fat cream cheese, or guacamole.

The Temperature

Try out your creations as both hot hoagies and cool po’ boys. The temperature it’s served at changes the flavor of the sandwich, but both options usually taste good – just different.

So what’s your favorite sandwich?  Do you have an unlikely ingredient or special spread that you use to switch up your sandwiches?

Click and share this blog post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

Even if you aren’t watching your weight, you need to watch what you eat. That means reading food packages and labels. The label helps you figure out the amount of nutrients you’re getting and compare one product to another.Readingand understanding food labels is a good step toward healthy eating. But with so many different terms, it can be confusing.

Here’s a cheat sheet that defines some of the terms created by the FDA for food companies to use:

Fat-free (or calorie-free, sugar-free)

The product does not have any fat (or calories or sugar), or so little that it’s unlikely to make any difference to your body.

Low-fat (or low-calorie, low-sodium, low-cholesterol)

The product can be eaten often and you still won’t get more than the recommended amount of fat (or calories, or sodium, etc.)

Reduced-fat (or reduced-calorie, reduced-sodium)

The product has been altered to remove at least 25% of the fat (or calories or salt).

Less fat (or less sodium, fewer calories)

The product contains 25% less of a nutrient or calories than a comparable food.

Light (or lite)

The product has been altered to contain either one-third fewer calories or no more than half the fat of the regular version of this food.  “Light” can also be used when the sodium (salt) content of a low-calorie, low-fat food has been reduced by 50% even if the calorie or fat count is the same.

When looking at labels, another thing to be aware of is how much a serving equals.  You’ll diminish or negate the reduced/less/light benefits if you eat multiple servings at once.  As an example, according to the label on the box, your favorite cereal might be just 80 calories PER SERVING. But read a little closer: How big is a serving? With cereal, it’s normally ½ cup. Now, pour out your usual serving size and measure it. Chances are you’re pouring 2, 3, 4, or more servings into every bowl!

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

I’m a vegetarian, so I continually have special food needs.  And sometimes on top of my vegetarian diet I’m also on a weight loss diet (French fries are my downfall), so it can be tough to find nutritious meals that fit my needs if I’m ordering out.

I work for myself, but often I have to work in-house for a client.  This makes lunch difficult because I’m usually not familiar with the dining options in the building.  For instance, is there a company cafeteria or a nearby restaurant, and what type of food do they serve?  So, I usually just bring my lunch.

It takes a few extra minutes in the morning, but I’ve discovered that one of the best ways to stay on any diet (whether it’s related to weight loss or special dietary needs) is to prepare meals at home that can be taken to-go.

Here’s some tips to help you make quick, healthy meal preparation decisions in the morning so you can get out the door and on with your day:

• Make a large portion of an entree in advance and serve-up single servings in the morning.  Pasta dishes, rice and beans, leafy salads (with dressing on the side), soup, chili, chicken or tuna salad (light on the mayo), and casseroles all can be made in advance.
• If you don’t have anything already prepared, or you’d rather make lunch fresh each day, consider going with the ultimate lunch box staple – the sandwich. Whole grain bread filled with turkey, lean ham, or light tuna salad will give your body the high-protein energy boost needed at mid-day.  Top off the sandwich with lots of fresh vegetables.
• For a savory snack include low-fat string cheese, raw vegetables and low-fat dip, pretzels, baked chips, or hummus and pita.
• For a sweet snack include fruit, low-fat yogurt, low-fat granola bars, or applesauce.
• For your beverage, go with 100 percent fruit juice, skim milk, or just grab a glass of water.

Of course, making your lunch every day may not be possible because of time and what’s in your pantry.  So be sure to scout out the menu options in and around your building for those days that you do have to dine out.

So, what’s in your lunch bag?  Do you have tips to add for building nutritious lunches to-go?

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

Many restaurants offer nutrition information online or on-site, so take time to research calorie counts before you dine out. If you aren’t able to find nutrition details, look for menu items which are healthier and lower in fat.  Here are some suggestions:

Mexican Food

• Whole-wheat tortillas, corn tortillas, soft tacos.
• Marinated vegetables.
• Grilled chicken.
• Fish tacos (grilled fish, coleslaw that’s light on mayonnaise, chopped tomato, salsa).
• Order whole beans instead of refried beans for lower fat but all the flavor and fiber.
• And of course salsa – it tastes great and contributes to your vegetable count. Salsa has become the best-selling condiment inNorth America, surpassing even tomato ketchup. Salsa is typically low in fat, cholesterol, and calories and is a fun way to add vegetables and fruits to your diet.
• Ask for baked chips or fresh corn tortillas for dipping in salsa.

Italian Food

• Pasta with marinara (red sauce) and vegetables, or try red clam sauce instead. (Skip the cream-based sauces!)
• Chicken cacciatore with tomato based sauce.
• PastaE Fagioli(flavorful pasta with white beans).
• Minestrone soup.
• Crusty bread (but go light on, or skip, the butter and olive oil).
• If you’re at a pizza place, skip high-fat meat and deep dish in favor of flavorful vegetables and thin crust.

Chinese Food

• Order steamed rice instead of fried rice.
• Ask that MSG, salt, and soy sauce be omitted during preparation; then add your own light sprinkle.

Seafood

• “Keep it simple” when ordering fish or seafood. Broiled, boiled, steamed or grilled seafood with lemon or cocktail sauce are tasty and low in fat. Stay away from breading and batters which usually add fat and calories.

Steak Houses

• Order lean cuts – broiled sirloin, tenderloin, or filet mignon.
• Share a regular (10–12 oz.) portion with your dining partner.
• Or select a smaller (6–8 oz.) cut to eat by yourself.

Whether you’re dining out for business or pleasure, restaurants today serve up plenty of tasty options that won’t tip the scales or clog your arteries.

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

I think I’ve told you I’m not a cook, well I must admit that I’m also not a baker.  Making a cake from scratch seems like a lot of work.  And what about all the cake pans?  You have to bake multiple layers and then frost and stack them.  Stack them!  Oh no… that is just a disaster waiting to happen.

A couple of years ago a friend of mine had a garage sale and I stopped by to say “hello.”  I really didn’t need anything and I was simply being social, but I saw a nearly-new bundt pan and for some reason I bought it.  (Best 75 cents I’ve ever spent!)

With a bundt pan there’s no stacking of layers. Just make sure it’s greased properly and then pour your mixture in that one container.  Plus, the finished product will have that fun, ridged pan design (without you actually having to do anything).

I was looking through some American Cancer Society newsletters recently and I saw a 3 ingredient recipe for Easy Monkey Bread made in a bundt pan. Guess what’s in my oven right now?  It was like the recipe was created just for me…

Easy Bundt Pan Monkey Bread

Ingredients:

• 1 tube of quick biscuits (6 count)
• ¼ cup cinnamon sugar
• Cooking spray

Directions:

• Preheat oven to 400 degrees.
• Coat bundt pan thoroughly with cooking spray.
• Cut each biscuit into four pieces and roll each piece of biscuit into a ball.
• Roll in cinnamon sugar mixture until covered.
• Drop pieces around the sprayed bundt pan.
• Bake in oven for about 10 minutes, or until the biscuits are done and brown on top.
• Flip the bread out of the pan and pull apart to serve.

Makes 6 servings.

Each serving: 72 calories, 3 grams of fat.

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Lynn Lamousin is a Choose You subscriber from Atlanta, GA who signed up to Eat Right, Get Active, Get Regular Health Checks, and Protect My Skin. (She quit smoking many years ago, but still dreams about cigarettes.) Her mother and brother both lost battles with cancer.

At a potluck, you never know what dish may show up.  To help avoid having a table of all desserts and no main dishes, it’s perfectly acceptable to have people sign-up for different courses in advance.  You’ll probably still get some surprises, but at least you’ll know that a variety of foods will be making an appearance.

Also consider offering suggestions for fruit, vegetable and grain dishes on the sign-up sheet and make sure to include some vegetarian dishes.  If participants need an incentive to bring healthier fare, offer small prizes for “Best Use of Fruit” and “Most Creative Vegetable.”

Use this sign-up sheet and suggested dishes as a starting point for the next potluck party at your home or office:

Appetizers                                                                                                          Who’s Bringing It!

Salads and Side Dishes                                                                                  Who’s Bringing It!

Main Dishes                                                                                                       Who’s Bringing It!

Desserts                                                                                                              Who’s Bringing It!

What’s your favorite dish on a potluck table?  Least favorite dish?  (I think my vote for “least favorite” would go to Ambrosia – that marshmallow, fruit, whipped cream concoction – I’m not a fan, but it always shows up at Southern potlucks.)

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!

Thanksgiving is a celebration that centers around the dinner table, so during this holiday of abundant thanks be careful you don’t serve up an abundance of fat and calories.  Instead, try these suggestions to “skinny down” your holiday feast without sacrificing good taste:

Begin with the bird

A golden-brown turkey is the hero of many holiday meals. Improve on tradition with a few quick changes. Brining adds flavor without the fat. This old-school method means marinating your bird a day ahead, using a simple broth made with water, salt and seasonings. The result is a tender, delicious turkey that tastes great without the fat-filled gravy.

Make some munchies

Dazzle guests with a brilliantly colored platter of sliced red, orange and purple peppers, tender baby carrots, radishes and celery.  These low-calorie veggies are loaded with cancer-fighting antioxidants and go great with a side of cool, low-fat dip.

Add zing to your stuffing

The stuffing you serve with your holiday turkey can deliver delicious, healthful fiber – a prime weapon in fighting cancer year-round. Make whole-grain bread or wild rice the base of your dressing, and then add cranberries, figs, apricots or raisins for even more flavor and fiber.

Roast your vegetables

For side dishes, choose recipes that call for roasting and use little or no cream, butter or sugar. Draw on the flavor and fragrance of fall vegetables such as squash, sweet potatoes, pumpkins and beets.  All are tasty and high in antioxidants.

Spice things up

Find recipes that feature sage, rosemary, ginger, cinnamon, thyme and other fragrant herbs.  Spices add flavor without adding fat.  Plus, seasoning will fill the air with rich scents as you cook.

Don’t forget dessert

Finish the meal with a fall fruit salad.  Sliced apples, pears, grapes, and walnuts, topped with low-fat vanilla yogurt, will end the meal on a sweet note.

Click and share this post on Facebook. Each time you “share” Choose You with your friends on Facebook, Sprite Zero donates $1 toward cancer prevention awareness – up to $450,000!