Keep Some In The Kitchen

An often asked question from  my group fitness participants and personal training clients, is “What should I eat?” Well, I’m not a nutritionist or a dietitian, so I can only suggest some healthy options that I have personally made a part of my own diet and some products that I have leaned on to help me stay on track.

These are  super easy food options  and no brainer ingredients to keep on hand for easy, simple preparation.

PRODUCE:  It’s pretty much all good!   All you favorite veggies, steamed and/or quickly stir fried in olive oil offer limitless options for healthy eating.

Experiment with new vegetables you’ve never tried before, like kale, (one of my faves) or sliced leeks (use mostly the white part and a little of the green.) Try sauteing either one with mushrooms in garlic and a little olive oil, salt and pepper. Cook it down with a little chicken broth and serve over whole wheat pasta with some Parmesan. An easy, delicious and healthy meal. Substitute washed, baby spinach leaves and discover how good spinach is all over again!

Rediscover pineapple, melons and berries! Eat them plain, or throw them into smoothies or plain oatmeal in the morning. I also buy frozen, sliced fruit for my smoothies. Throw a handful into a blender with vanilla flavored, lowfat yogurt and some orange juice…blend and voila! I often add some ground flax-seed to my smoothie before blending, for an extra omega 3 boost.

GRAINS:  I love “Ronzoni Smart taste” pasta. I defy your family to notice any difference whatsoever. I adore “Uncle Ben’s, Whole Grain Brown Ready Rice.” How are you going to beat 90 seconds in the microwave? Perfect brown rice every time!  For lunch, I often top this rice with some canned black beans, a drizzle of Olive Oil, a touch of salt and a small hand-full of almonds. A great vegetarian, protein rich lunch!  Whole grain breads are a must! Try a few and find your favorites.

SNACKS:  Try Greek yogurt (flavored is OK), topped with berries and a drizzle of honey. This satisfies and fills you up. If you have to have a crunchy, chip-like snack…try the new “Special K” chips. The sea salt ones satisfy like chips for a fraction of the fat and calories! I love a few “Triscuit” crackers with a round of “Light Baby Bell” cheese. This is as satisfying to me as a decadent cheese course, when cheese is all that will do. A banana with a Tablespoon of peanut butter is always a winner!

BREAKFAST:  I’m addressing it, because it’s easy and important to fuel your body in the morning. Eggs…the perfect food! I indulge in them 2-3 times per week. Over easy, with a light spritz of butter flavored spray, is what I generally do. Sometimes I make an omelet with 1 egg and some liquid egg whites. I add a little shredded cheddar cheese and it’s done. Most days, I’m an oatmeal queen! I make the old fashioned oats in the microwave with 1/2 water and 1/2 milk and watch to make sure it doesn’t spill over. (Nuke 1 minute at a time) Top with almost anything. I like raisins, nuts, or fruit. I also like it a bit sweet, so I have to add a little “Splenda/Sugar mix.” I buy this at the store.

These are just a few suggestions you may want to try. You may not be able to eat some of these things, so substitute as needed. Focusing on easy, healthy options has made it easier for me to feel energetic and maintain a healthy weight. Please write me back and let me know what has been working for you. I’d love to be able to share your ideas with others!

Your partner in fitness,

Heidi