Nutrition and Weight Loss Ideas

The Wellness of YOU! - Part Fourteen
More Ideas on Staying Healthy
January 27, 2006

Today’s article may, in some way, be a repeat of things we have mentioned in previous days, but it is meant to be more of a refocusing on the basics of wellness, health and fitness. I’m still talking mostly about healthy eating and would like to reinforce the fact that with a little planning you can make your meals healthy ones, day after day.

First — your pantry shelves — keep them stocked the right way.

Keeping your shelves stocked with a supply of healthy foods is key to preparing nutritious meals. When you shop, be sure to stock up on fresh fruits and vegetables, poultry, fish, yogurt, low-fat cheeses, and whole-grain breads and cereals. Also buy foods with a shelf life, such as canned tuna and salmon, beans, oats, brown rice, tomato sauce, olive oil, and soup broth. Frozen fruits and vegetables will come in handy when you run out of fresh produce or don’t have extra time to wash, peel, and chop.

Once you have your pantry and kitchen shelves stocked with staples, you’re ready to create those simple, healthy meals:

* Grab some vegetables and cut-up chicken for a quick stir-fry. Buying pre-cut and pre-cooked ingredients can help if you’re pressed for time. Spark up your stir-fry with some canned water chestnuts, mushrooms, or some of those Chinese vegetables available at most grocery stores.
* Try a cold salad on a hot summer night or in front of the fireplace when it’s cold outside. Throw in some canned beans, peas, or corn — toss in some cubed cheese or leftover chicken, or tuna for a filling meal.
* Fill a whole wheat taco or tortilla with your favorite ingredients and top with salsa and spices. Using fragrant herbs and spices will add flavor and excitement to the simplest meals. You can store cilantro, rosemary, thyme, cayenne pepper, ginger, and any other favorites that add zest and zing.
* Boil your favorite whole wheat pasta and try a variety of toppings, including cooked vegetables and grated parmesan cheese. You can buy already prepared tomato and pesto, sauces.
* Have breakfast for dinner. Make an omelet with veggies and low-fat cheese. Enjoy some wheat toast and fruit on the side.

There will always be leftovers — learn to love them.

If you can find some time to cook more involved meals, plan on making extra for the freezer. When you’re pressed for time later, just take some of those leftovers out of the freezer and pop them into the refrigerator when you leave for work in the morning. Then, all you have to do is warm it up in the microwave when you get home. If you do buy frozen dinners for those nights when there’s no time to cook, read the labels and avoid those that are high in fat, salt and calories.

Think leftovers when dining out, too. Rather than stuff yourself with all of the oversized restaurant servings, bring home what you can’t finish. You can even request that doggie bag when you order, so you eat less and have leftovers for lunch or dinner the next day.

All it takes is a little planning — and staying focused on your wellness, health and fitness — to ensure you will always have healthy meals. Stay with your program and you will be pleasantly surprised.

Remember, you are what you eat!

Until tomorrow — have a great, healthy day.

Shanti,

Ron
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