Hi, You’re New Here, Aren’t You?

Ditch the ‘Wings: Healthy Food for Super Bowl XLV

The verdict is in. 1.25 billion Americans will consume chicken wings during Super Bowl XLV weekend (and 14,500 tons of chips, too!). Yikes! Could there be a healthier way to enjoy Eli and friends crushing the Patriots this Sunday?

Cheese Dip Days

Eight or nine years ago when Rob and I were dating, we decided to re-live our Southern youth and make Rotel cheese dip to celebrate that year’s super bowl. One of the easiest recipes in the book, all you do is mix Velveeta cheese with a can of Rotel tomatoes (unless you want to boost its nutritional make-up and add ground beef or sausage@#)!). We knew we had embraced healthier ways when we could only eat a few bites of it.

Chicken Nachos

Fast forward seven years, and we caved to our craves by making chicken nachos. In fact, I prepared a recipe I’d seen Tyler Florence make on TV. They tasted pretty good but were a lot of effort for something that could have been easier to prepare. And who am I kidding? Just because they are made with chicken instead of beef doesn’t give them the heart-healthy seal of approval.

Holy Taco

I’m pondering healthier alternatives, yet I don’t think the Holy Taco stadium and its 58 Twinkies will do the trick. (But boy does it make me laugh!)

Nor will I create a Colts stadium rendition of Luke’s BSU birthday cake (yes, I realize the blue is a little off, but it was the best I could do).

Ditch the Chicken Wings.

So what are some healthy Super Bowl ideas? Here goes.

Tortilla Soup. OK, it’s not a bag of tortilla chips but gives the illusion that tortillas are involved. And who doesn’t like tortilla soup? This one from the Pioneer Woman looks pretty tasty, or perhaps the rendition that Emeril offers up.  The latter has some crispy bits on top that are sure to make the hubby happy.

Image courtesy of Food Network.

Black Beans. I know this will never fly in my family, but aren’t black beans often included in a pile of nachos? I really liked Jenna’s twist to the black bean theme by adding shrimp, avocado and onion. (There are lots of great recipes on her site, Eat Live Run).

Pork Verde. I know this would be a hit any day of the year. And you can’t beat pork verde for ease of making. For those of you who don’t eat pork, there’s a similar recipe using chicken.

Buffalo Chicken Salad. Well, I suppose this might be the next best thing to buffalo chicken wings themselves. And I also like some of the other ideas from Canyon Ranch. Better yet, ditch the Super Bowl and go visit the Ranch in person!

Photo courtesy of Canyon Ranch Connection.

Marinated Chicken Thighs. Instead of wings, why not try a slightly less fatty cut of chicken that nicely absorbs the flavors of a marinade? Here are a few that sounded yummy: beer marinated chicken thighs, delectable marinated chicken, and grilled citrus marinated chicken thighs.

Photo courtesy of Simply Scratch (lots of great looking dishes on her site).

Fake Chicken Fingers: You can try these baked chicken fingers from She Knows Food & Recipes or try Big Daddy’s Yummy Chicken Fingers (recipe here).

All else. This wonderful post from ItSuxToBeFat includes all your favorite Super Bowl dishes, appetizers and desserts – and offers a healthier alternative of each.

Enjoy your Super Bowl treats, and GO GIANTS!

Subscribe to RSS | 0 comments | Tweet this post

If you are enjoying these posts, and want more, subscribe below, and I’ll send them to your inbox

10 Ways to Overcome Life’s Little (Food) Addictions

What foods do you crave?

My biggest weakness is Kettle Chips Salt ‘N Vinegar potato chips. And select desserts like gooey chocolate chip cookies, chocolate sheet cake, lemon icebox pie and all-time favorite, bread pudding with some sort of rich, creamy sauce on top.

Psychology Today tells us that Americas most often crave pizza, ice-cream and cake. Chocolate tops the list.

Whether they’re sweet, salty or high in fat, these cravings may not simply be objects of desire, as once thought. In its article entitled “Why We Crave”, the magazine suggests cravings may be acquired habits! And surely if we can establish a habit, we can just as easily squelch it.

Well maybe that’s wishful thinking. Or more easily said than done.

But perhaps we should at least try. Because when a craving goes haywire, it may not simply be unhealthy. According to Business Week, processed foods and sugary drinks resemble addictions to cocaine, nicotine and other drugs.

So how do we detach ourselves from unhealthy treats? Here are a few tips that have worked effectively for me.

1. Graze through the day. And make sure you’re filling up with nutrient rich snacks so you stay energized. Not only might you avoid your evil craving, but you’ll feel healthier and stronger, too.
2. Don’t skip meals, especially breakfast. This is the time of the day when your body is most deprived of nutrients; and without them, you’re far more likely to splurge on an unhealthy craving later in the morning. And don’t forget the protein. And all-carb breakfast gets digested very quickly.
3. Substitute and pretend. If you are hungry and craving chips or chocolate, make yourself eat fruit and/or veggies instead, e.g., sliced apples or carrots. Even if the healthy substitute doesn’t immediately satisfy you in the same way a high fat snack would, it will fill you up and reduce your craving. It’s also a great way to get an  extra serving or two of veggies and fruit.
4. Don’t snack on your craving when preparing dinner or lunch. A potato chip never tastes better than just before you have bitten into that sandwich you’re making for lunch. And you’ll be amazed at how many you can eat during a 5-minute sandwich preparation time period. Same goes for dinner, only the outcome might be worse because it generally takes longer to prepare, thus extending your window of opportunity.
5. Let your food settle. If you’re craving a post-meal dose of sugar, then relax and let your dinner settle before you dive into dessert. You stomach hasn’t had time to tell your brain that you’re actually full. And often, if you can hold off for 30 minutes or an hour, you’re craving will dissipate.
6. Go cold turkey. In some cases, you have to “do without” for 4-5 days before your craving starts to subside. The less you eat of it, the less you want of it. For me, this is particularly true of sweets. Until I get the sugar out of my system, the sweet desire keeps haunting!
7. Ration your craving. If cold turkey is not required, then learn to lighten the load by rationing how much of your craving you will eat. Eat a few chips, have a bite of cake or ice-cream, or eat one less slice of pizza. Sometimes it’s about training yourself to eat less. And showing that you do have the power to control your urges!
8. Make it a game. As an extension of your rationing, see how long your craved item will last – all for fun! Challenge a friend or spouse to compete against you. If your bag of chips or package of cookie lasts longer, you win. And maybe it’ll get stale before the last bite, and you won’t want to eat it anyway!
9. Slow down. Sometimes cravings are a nervous habit. We’re so busy running this way and that, we don’t slow down long enough to think about what we’re eating. We grab a piece of chocolate cake as we move from Conference Room A to B because it fills a void, not because it truly satisfies. Slow down. Stop and think. And don’t grab the first thing you see to eat.
10. Forgive yourself. We all goof. It’s impossible to break a bad habit overnight! So cut yourself a break if you cave – life is about moderation, after all!

Bread pudding photo courtesy of Simply Recipes.

Related articles

• Help! I hear voices! (eatflowlovelife.wordpress.com)
• What Your Food Cravings Actually Mean (self.com)
• Three Tips to Attack the Munchies (aarp.org)
• Why We Crave the Food We Crave (psychologytoday.com)
• Cravings: Why They Strike, How to Curb Them (webmd.com)

Subscribe to RSS | 0 comments | Tweet this post

Healthy Dinners for Nightmare Nights

I was happy to be invited to write a guest post for Blissplan, a site which offers natural health remedies and beyond. Sydney Johnston, one of the company’s authors, has written two books, 61 Natural Remedies for Diabetes and 129 Natural Remedies for Weight Loss.

Nightmare nights happen a lot in my family. You know the ones – when you have a tennis match, soccer practice, homework to do, dogs to feed and your spouse is not at home. And somewhere in the middle of all the chaos, you are supposed to feed your family something healthy. To read my ideas for creating easy, healthy meals on these nightmare nights, click here and enjoy!

Subscribe to RSS | 0 comments | Tweet this post

Healthy Meals (I Can’t Believe) My 8-Year-Old Likes

My little 8-year-old is an adventurous eater. Though I am very proud of his diverse palate, I also credit myself a bit for his adventuresome appetite. I experiment with an array of flavors and tastes when I cook, and I give him few options but to eat what I prepare. (The only real adjustment I make on his behalf is to tame the heat of any dishes that suggest hot peppers, powders, flakes or pastes).

I have said it before and will repeat myself again:

Don’t prepare second meals for your children.

Not only is it less stress for the chef, but there’s a good chance your children will eat healthier, more balanced meals if they are eating the same thing the adults are eating. And don’t give up if they don’t like the dish the first time around. As Dani Spies suggested in a post called “Please the Palates of Those You Love,” it it can take up to 11 attempts to acquire a taste for a new dish.

With a little discipline (and the occasional dessert bribe), you’re children will soon be eating whatever you place before them. More importantly, they’ll like it, too! Here are a few dishes that surprised even me.

Hoppin’ John – I prepared this dish on New Year’s Day so we’d all get our healthy dose of black-eyed peas for good luck. I really wasn’t sure if peas and rice would please Luke, but he fell in love at first bite. My slow-eating son had finished his helping before I, immediately exclaiming, “Mom, when can we have this again?” (How ‘bout leftovers tomorrow for lunch?)

Veggie Burgers – I have experimented with lots of different recipes, but these jiffy spelt veggie burgers from Oh She Glows were his favorite. Adding a new, healthier twist to a favorite kid dish is a good way to experiment with something new. His verdict: “Oh Mom, I just loved the meat.” (Note: I serve my veggie burgers on regular buns to give the illusion that it’s a “real” burger!)

Chicken Lettuce Cups – Like a lot of children, Luke likes tacos, and we frequently make them with turkey meat instead of beef. However, I made these chicken lettuce cups and he loved them as soon as I said we were having “lettuce tacos” for dinner. I had my doubts during preparation, as the ingredient list includes onions, artichoke hearts and olives, but it’s a home run every time I make them. Next on the agenda is other types of Asian lettuce cups.

Pesto Pizza – Like every child in America, Luke will not turn down a slice of good ‘ole cheese pizza with red sauce. But when we make pizza at home, we generally use pesto and add ingredients like chicken, capers, caramelized onions, fresh mozzarella, and mushrooms. And just the other night Luke asked, “Mom, what’s that green stuff you put on pizzas? That’s my favorite kind of pizza now!”

Soups – I have been experimenting with a variety of homemade soups in the last year, and there are very few that Luke isn’t happy to eat. Many are vegetarian, such as asparagus, spinach and leek soup from how2heroes and chickpea, leek and parmesan soup from Jamie Oliver’s The Naked Chef. He also likes this yummy Thai coconut chicken soup from Cooking Light (again, I reduced the heat). But his very favorite is tomato soup with a side of cheese toast for dippin’!

Black bean burritos – This is a quick and easy dinner or lunchtime selection, and one that Luke willingly eats. I generally heat up the beans and flavor with cumin, fresh garlic and lime. Then I add cheese and avocado when I serve the burrito. This is a great meal for him to get protein and vitamins – in one quick fix.

Vegetarian Enchiladas – Though I use this tofu enchilada recipe from Happy, Healthy Life as a base, I generally add whatever vegetables I have on hand (also rarely roast the poblano pepper because it takes too long!). The critical ingredient is tofu – which is delicious when prepared with Mexican spices, lime and agave syrup. This one takes a while to prepare because of all the chopping, but is a terrific way to ensure the little ones (and big ones) get their veggies for the day!

Want to share any healthy meals your children like to eat?

Photos courtesy of Oh She Glows, Cooking Light and Happy, Healthy Life.

Subscribe to RSS | 0 comments | Tweet this post

Official Release of Eat In, Not Out

Today, I’m excited to announce the official release of Eat In, Not Out!

Are you ready to eat healthier in the new year?

About the NOOK First Promotion

Selected by Barnes & Noble as a NOOK First Title, the book is currently listed as a “Compelling Read From Authors You Need to Know!” It’s only $4,99, so hurry and buy a copy now!

By being a NOOK Book that also happens to be a Cook Book (Without the Recipes), Eat In, Not Out will receive some special love from Barnes & Noble. In addition to the prominent placement on its web site, the book will be mentioned in newsletters, emails and other promotional vehicles over the next month. In return, NOOK is the sole distributor during this month. (And as several have already asked, no, I didn’t pay Barnes & Noble. They selected my book!)

When the promotion ends, the book will be available to purchase via multiple channels and in multiple formats (e.g., in print, other eReaders).

About the NOOK

Many of you may not own a NOOK. But don’t despair! You can go directly to the B&N web site and download a NOOK app onto a PC, Mac, iPad, iPHone, and Droid device. I downloaded the app onto an iPad last week and it worked like a charm (and easy to figure out, too).

And Another Thing

Thanks for your continued support of my books and blog. If you could share the news of the book’s release with friends and family, I’d be most appreciative!

About Eat In, Not Out

• Do you want to eat healthier but don’t know where to start?
• Are you tired of eating the same meals over and over again?
• Do recipes sound like they’re written in a foreign language?
• Do you have hungry mouths to feed, many of whom exclaim “yuck” when they see your creations?
• Do you often resort to take-out to keep up with life’s demands?

Eat In!

Turn your kitchen into the centerpiece for delicious meals and lasting memories.

Not Out!

Save time and money while eating healthier, more wholesome meals.

Eat In, Not Out has something for everyone, whether you are a cooking novice or expert! With input from expert cooks and food bloggers, including Shaina Olmanson, Lynne Viera, Aimée Wimbush-Bourque, and others – you will discover everything from the basics of nutrition to easy pick-me-ups that transform meals.

Subscribe to RSS | 0 comments | Tweet this post