Did your 2013 New Year’s resolutions include getting healthy or losing weight? There are many reasons why it’s so difficult to stay on track, but there are only a few key rules to follow in order to keep those health resolutions. Did you know that it takes 21 consecutive days to create a permanent habit?
Going to the gym for a week or two, cutting out sweets during the week, or buying “low fat” grocery items may seem like steps towards a healthier lifestyle. The reality you have probably experienced is that those practices just aren’t going to make a lasting difference in your health or your weight unless they become habit. Ahealthy eating plan doesn’t have to eliminate the foods that you love but rather a common sense approach of portion size and a few healthy substitutions can make a huge difference in your weight loss goals and overall health.
So let’s look at a few ways to begin your healthy eating resolutions and a delicious recipe that will satisfy your palate, tummy and support you and your goals for a Healthy New Year.
SKIPPING MEALS TO LOSE WEIGHT DOESN’T WORK
In fact, it does the opposite. Eating throughout the day keeps your blood sugar level and your metabolism up, which will help burn fat and will give you energy throughout the day.
DECREASE YOUR PORTIONS AND EAT SLOWER
Your brain doesn’t get a chance to communicate to you that you are actually full when you eat fast. Share entrées when going out to eat and ask for half portions.
COMBINE YOUR CARBS
Common sense will win out here. When having meat for dinner, select a smaller piece and make sure you have an equal amount of salad and vegetables. Do you like coffee with cream and sugar alongside a Starbucks coffee cake? Go for it, but ask for low fat milk, eat half the piece of cake and spend 80 cents on a banana.
SNACKING BETWEEN MEALS IS GOOD
Use your head here as well. Here are some great snacks between meals: any fresh fruit, yogurt, protein bar, protein shake, olives, peanut butter. A great late night snack can be half a banana or even a few pieces of dark chocolate with half a glass of wine.
Enjoy the recipe and good luck with your Healthy New Year. Be well.
Red Quinoa Salad
Known to the Incas as the “mother of all grains,” quinoa (pronounced Keen-wah) has twice the protein of rice and combines well with so many different ingredients due to its neutral flavor. This recipe is low in fat and has a delicious healthy combination of protein and carbs. Serves 4.
Ingredients:
1 cup quinoa
1 lemon
1 lime
1/2 cup red onion, diced
1 teaspoon red chili flake
14 ounces black beans
1 cup frozen corn, roasted in 350 oven
for 8 minutes (salt, pepper and drizzle of
olive oil)
1/2 pint of grape tomatoes, halved
6 ounces Asiago cheese, cubed
1/4 cup extra virgin olive oil
1/4 cup fresh cilantro, chopped
(or parsley)
Cook quinoa according to the package.
Let cool.
In a small bowl, squeeze both lemon and lime and add onion, chili flakes and a pinch of salt. This will cut the sharpness of the onion. In a large salad bowl, combine the black beans, corn, tomatoes and cheese. Add the cooled quinoa, the red onion mixture, olive oil and cilantro. Gently stir all ingredients together. Taste and add salt and pepper to your taste.
Michael Love is the Specialty Chef at Epicure Gourmet Market and Café and the creator of “Epicure with Love,” an all-natural gourmet line of food including soups, prepared entrées and desserts. Michael is also available for private and group cooking instruction and can be hired for dinner parties and events. Contact: Michael@epicuremarket.com.
