Cheap eats part II

Cheap eats

Portions. Doesn't Mean Belly Up to the Trough

basil / parsley from my garden

When it comes to weight there are things you can and cannot control.

You cannot control genetics, but you can work with what you were given. Easier said than done at times, but doable.  Portion size is the one thing you can control and should control coupled with some sort of daily exercise. In order to be happy with your physical self, start being honest with your mental self.

You don't have to go as far as making a list, but if it will help you why not.  Write down what you like and needs work regarding your physical self?  Add to each needs work item what is preventing you from changing. Really think about what you can you live with and what sends you crying into your pillow at night (not really, but you know what I mean). Ask yourself what food means to you. Make sure you listen to your inner voice, it's usually right. 

Another biggie, get organized!  It really does matter and it is so important to maintaining and/or creating a healthy lifestyle. Try to balance the following: food, sleep, exercise and play time! 

I am blessed with good genes.  My mom and dad were both petite with high metabolisms. I have really never had to worry about my weight, but I have been over/under weight by +/- 10lbs at various points in my life.  And because I am petite, an extra 10 lbs really shows, and not in a good way. My downfall is the appearance of cellulite on my upper thighs, not pretty and because my body is aging I am losing muscle mass.  I do not look nearly as toned as I maybe once did. So, my focus is on overall health and toning, so I don't sag like an old bag.

Food to me means together time.  Growing up my mom made dinner from scratch every night or at least most nights. The table was set, pitcher of milk poured and we all sat down to a home cooked meal. Mealtime was fun at our house. We talked, we ate, we laughed and on many occasions milk or orange juice would  come streaming out of a nose or two.  Gross, funny and at times, painful.  We ate healthy, in moderation and played outside all day. We cooked and baked from scratch, snacked on pop corn, rarely ate chips and soda / pop was off limits except on pizza night. I'm talking a glass of soda once a month or so, never daily. 

Food also means to me comfort. When I have a frig full of food, I feel like I have come along way. Sounds silly I know.  When I am sad, stressed, or want to put something off,  I eat. It's like an endless shovel feeding my pie hole 24/7.  Not really, but some days it feels that way.  So, I deal with whatever is going on in my Helish life and limit the junk food in my cupboards to about  zilch.  My biggest saviour is not over buying and I rarely buy junk food for myself. That is not to say I don't bake like a fool, because I do. I portion and freeze or give a lot of it away.  If I want to snack, I try to grab a granny smith apple with peanut butter. I get the sugar from the peanut butter (and apple), mixing tart and sweet and I love the crunch. It's refreshing and it satisfies me! So find a 80/20 or 90/10 (healthy v not so healthy) snack food that satisfies you! Not five cookies and a bag of chips and a can of soda!

A huge downfall for me is my lack of will power when it comes to eggs benedict with hollandaise sauce, sauce in general and limting the salad dressing. I used to pour half a bottle of heavy, creamy salad dressing on my salad but now the thought just gags me. I still pour half a bottle of salad dressing on my salad it's just oily now.  I'm a work in progress as we all are and I take it day by day.  I just can't pour 1-2 tablespoons of salad dressing on my monster salad. I've tried and fail every time, but I have learned to limit my dressing. I also do not pour the dressing directly on my salad from the bottle anymore.  I pour it into a side container and gradually add or dip. It's a mental game that I'm winning.

More about salads. I consider lettuce a free food.  It's all the crap you put on top of it that makes your back side spread.  Salads are an endless opportunity. Create what you like. I like fresh and unsweetened dried fruit, an egg, olives, cucumber, raw nuts, a bit of onion (preferably purple), goat, fresh parmigiano or feta cheese, beans and sometimes meat. Not all on the same salad, but you get the idea.  You create what you like. Try to limit your dried fruit, cheese topping to 1/4 cup each.  I really don't know one person that eats too many fruits and veggies so, load up. Understand fruit contains fructose (sugar), so more veggies may be better for some people. Oh, the dressing dilemma. Lightly coat it, avoid the tidal wave. Cheese, if cheese is the main ingredient in your salad that would be too much. Sprinkle sparingly, but enough to avoid not feeling satisfied.  Beans or a meat about 1/2 cup each is plenty. Fiber, vitamins, fat is what a salad is, go eat one.

More on portions tomorrow. Baby steps!

What to Eat or Not

Do we really need to be told daily what to eat?  What's healthy, what's not.  Don't most of us know? Seriously. Everyday I read, watch or hear a story about what food is good, bad and/or evil.  It's borderline insulting. 

Most adults know what is healthy or not to eat.  If it's dripping in sauce or butter, I would venture to say most of us know not to over indulge. Have a piece of cake, not the entire cake. Have a glass of wine, not the bottle, easier said than done. Portion control is a whole different story, but don't most people over the age of, let's say seven, know what is basically healthy and to limit quantity. Have one lean burger with cheese, piled high with your favorite veggies, not two and a double fry and large soda. Let me just say right now, don't drink soda / pop.

If you suck at budgeting your time, and are forced to eat out, try to make good, healthy choices. Yes, it's hard, but it's harder to drop the extra weight you will put on.  I love to eat out and if I am starving, I will not even open the menu. Why would I want to tease myself like that.  I'm already starving, most likely a bit sleepy, irritated and craving carbs.  I don't need the baked goods, buttered salmon and sauced beans staring back at me, taunting me. (and) I don't want to the complimentary half dozen slices of warm, fresh bread with sweet butter either. Well I do, but just bring me one slice because I will eat all six and lick the butter cup.

Our public food service industry (schools: K-college; cafeterias, restaurants) don't make our lives any easier by not offering the best menu choices.  So you have to be bigger, as in control, not waistline and make your best effort to not overindulge.  If your above the age three, which you are because you are reading this, I am certain you understand overindulging: eating till you're so full you feel sick.

I'll post tomorrow about portion control because that my phat friends is key.

Butterfly or Moth?

  

Norwegian Salmon in July

Broiled Norwegian Salmon served on a bed of basil. On the side, cucumber, tomato salad with dill dressing, all from the garden.  2 servings.

This dinner was created based off a Ina Garten - Barefoot Contessa recipe: Grilled Salmon Sandwiches.

The Norwegian Salmon with skin on is topped with lemon pepper seasoning, a drizzle of extra virgin olive oil and a pinch of sea salt. Broil at 325 for 5 minutes per side. Remove skin prior to serving.


Dill dressing - enough for 2 servings: 2 tablespoons good mayonnaise, 2 tablespoons plain yogurt or fat free Greek yogurt, 1/2 tsp white wine vinegar, 1tablespoon chopped fresh dill, 2 large basil leaves, sliced into ribbons, 1/4tsp freshly ground pepper, dash of sea salt. Place all ingredients in a bowl and whisk till combined.

While the salmon is resting, make the Cucumber - Tomato Salad with dill dressing, which i might add is simply fantastic! Thinly slice half of an ice cold cucumber, roughly chop a sun kissed tomato set aside.

Other ingredients: 5 basil leaves, 2-3 sprigs of parsley.

Now you are ready to assemble the plates, place salmon on a bed of five washed basil leaves. Mound half of the cucumbers on the side, top with half of the chopped tomato and drizzle on the dressing. Garnish with fresh parsley.
Yum!

Tuna fish lunch

In going with my keep it simple stupid...
I bought a ridiculously priced can of tuna the other day. The can of tuna contained nothing more than the fish itself, which was oddly pressed into the can, and sea water. No added salt, oil or preservatives.  Nothing artificial in this can of tuna and guaranteed to have less mercury.  The price -  $4.99 a can. I stared at the can of tuna for what seemed like hours. I think the store manager thought I was trying to decide if I should steal it or buy it. I walked away from it only to hear the damn thing calling my name from across the store. I returned to the tuna screaming shopping aisle, picked up the can of tuna, tossed it into my cart and decided I had spent more on a restaurant sandwich or a cup a coffee. Not to mention the time I had just wasted debating. What's the big deal?

The big deal is $4.99 is a lot of money for a can of tuna. When I think tuna, I think budget, watching my pennies. In this case, watching my pennies disappear.

I am hear to tell you that that ridiculously priced can of tuna with less mercury (like I have a lab in my house to test it) was good. After I got over the molded appearance, and wiped off the good for you omega fatty acids, I took a fork to the odd shaped mess and found a nice surprise hiding within.  The tuna was pink, chunky but also flaky and did not smell fishy at all. I placed my $4.99 tuna in a bowl, added a generous squeeze of fresh lemon, a bit of lemon zest, and a dollop of Hellmann's Real Mayonnaise.  Nut bread, fresh tomato and assorted greens equaled lunch.

Would I buy it again? Probably not because half the "good for you claims" are false and the price tag is robbery. I'd rather buy fresh tuna on sale for a few bucks more.