Friday, January 4, 2019

Go lean with protein

Protein is an important part of a balanced diet. Choose breast meat or low-fat ground chicken or turkey, and ground beef that is 90 percent lean or more. Limit meat and poultry servings to 3 ounces — about the size of a deck of cards. Don't eat meat? Lentils, plain Greek yogurt, eggs and nuts are great sources of protein, too.
Mayo Clinic

Thursday, January 3, 2019

Must Try

Zoodles – Zucchini noodles.
Poodles – Parsnip noodles.
Swoodles – Sweet Potato Noodles.
Toodles – Turnip noodles.
Coodles – Carrot Noodles.
Sqoodles – Squash noodles.
Boodles – Broccoli Stem noodles (peel stem first)

Kangaroo Pouch

I never leaves home without a snack. “I’m obsessed with having food in my bag. I hate the idea that I’ll get hungry and there will only be bad options around. I carry fruit, homemade granola, and water.


I don't have a sweet tooth but I do have a savory tooth. I made a 1.5 batch of hummus and it was so good I made it again after the holiday...and a third time. I've discovered dried Kalamata figs are good with it as are the usual suspects: celery, carrots, semolina bread.

Pantry Stock

Stock your pantry with these healthy items

Making smart food choices is easy when you're prepared.

Having healthy options at home is essential for weight-loss success. Keep these smart choices on hand for fast and flavorful meals and snacks.

Fruits and vegetables

Fresh fruits
Fresh vegetables
Frozen vegetables (no sauce)
Frozen chopped onion and green peppers
Canned fruits (packed in their own juice or water)
Dried fruit
Low-sodium, low-fat pasta; pizza and tomato sauces
Canned diced tomatoes
100 percent fruit juice, including calcium-fortified (but limit juice intake to 4 ounces a day)


Fat-free or 1 percent milk
Low-fat or fat-free yogurt
Low-fat or fat-free cheese
Frozen yogurt or fruit sorbet

Whole grains

Whole-grain breakfast cereal
Rice: brown (regular and instant), wild, blends
Whole-grain bread
Whole-grain pita bread
Whole-grain pasta
Whole-grain crackers
old fashioned popcorn


Black, kidney or navy beans
water-packed tuna
Other fish with omega-3 fatty acids
Skinless white-meat poultry
Dry-roasted nuts
Individually frozen skinless chicken breasts
Individually frozen salmon, cod or other fish
Frozen shrimp or scallops

Cooking staples

Fresh garlic and onions
Olive oil
Corn oil
Red wine and/or balsamic vinegar
Fat-free cooking spray

As you can see, eating well at home doesn't require expensive or unusual ingredients, and you certainly don't have to be a master chef. Whole-wheat pasta tossed with loads of veggies, salads, and whole-grain wraps or quesadillas are all easy meal options. You can even put together a snack plate and include your favorite raw veggies, nuts and healthy dips, like hummus.