It is the new year – the time we all feel the enthusiasm of a fresh start. Most of us have renewed energy to lose weight; unfortunately, for many of us the energy and enthusiasm fades within a few months.

To quote the ancient Chinese philosopher Lao Tzu, “The journey of a thousand miles begins with one step.” So too, a weight-loss goal, no matter the size, begins with a series of small steps in the direction of a healthier lifestyle. This article, along with future articles in 2012, will focus on the steps we can take and changes we can make that will lead us to a lean, healthy body. Instead of focusing on the 30 pounds you want to lose, focus instead on the steps needed to support a healthier way of life. Each small step in the direction of healthier eating will empower you to meet your weight-loss goal, resulting in a body that is lean, a mind that is strong and the energy needed to complete your daily activities.

Whether we’re focused on our body or our homes, everyone loves a makeover! There is something exciting about change and improvement. This kitchen makeover is not about new cabinets and granite countertops. It’s about improving the functionality of our kitchens to support our weight-loss goals and fuel our bodies to be the best they can be!

Out with the bad

Getting a new look starts with taking a good look at the food in your kitchen. Read each label, and determine which food items support your move toward healthy eating. Most of us will find we have food in our kitchen that supports our commitment to a healthier lifestyle. Let this serve as a reminder that you’re already taking steps in the right direction!

As you conduct your inventory, you’ll likely discover a number of food items that have little or no nutritional value. So long as these items remain in your kitchen, either you or someone you love will probably eat them. Of course, eating food with little or no nutritional value moves you no closer to your nutritional goals. Go through your pantry, your cabinets, your fridge and your freezer and rid yourself of the foods that have no real nutritional value. Remember: it’s better to dispose of junk than to eat it.

Smarter shopping

Now that you’ve inventoried your kitchen to ensure the food you have there supports your move toward a healthier lifestyle, be sure your next trip to the grocery store supports that goal, too. Remember, old habits die hard. Set yourself up for success in the grocery store by creating a grocery list and sticking to it. Your list should include only foods and drinks that coincide with your nutritional goals. Ask yourself, “If the food isn’t good for me and my family, why buy it in the first place?”  If you feel like you can’t refrain from the cookie aisle, consider calling your order in ahead of time or ordering your groceries online. Our local grocery stores provide this service for a nominal fee; this will save you time, can save you money, and help you avoid impulsive purchases. Ridding your kitchen of unhealthy food choices and keeping them out by shopping wisely are important steps toward maintaining a healthy lifestyle.

Smarter choices

Replace the foods that aren’t helping you reach your goals with foods that do. A good strategy is to write down the typical junk foods you have on a regular basis, and next to each one, select a nutritional replacement. Plan ahead for these substitutions; it’s important that it be something you like and can live with. Making food choices that are more beneficial can sometimes require help. You may need to do a little research or seek the help of a professional.

Beyond food

Make your kitchen a fun place to be! There are several simple steps you can take to “build” a kitchen that you’ll enjoy. Among my favorites:

• Turn on some music! Listening to music while preparing meals and as the background when eating serves to enhance the whole dining experience.
• Watch TV. Get one for your kitchen, and enjoy your favorite shows while preparing meals for yourself and your family.
• Have the right equipment. Make sure you have the basic kitchen tools to help you prepare healthy snacks and meals.
• Keep your kitchen clean and de-cluttered. Create an environment where you feel good and you’re much more likely to make better food choices.

Healthy eaters have healthy homes. People who truly want to improve their lifestyle ensure that their environment supports these goals. Changing your surroundings through these simple kitchen makeover steps is one of the best ways to start your health and fitness journey.

Pizza is one of those things that everyone seems to love – Almost every culture eats some form of the dish. Although appealing to so many, it is has never been known as a healthy offering – due to it’s highly processed nature and saturated fat content.

This recipe gives you a healthy option for pizza.  It has been lightened up by using homemade ingredients, lean protein, lots of veggies and a thin whole wheat crust.  If you like pizza, this might become a staple on Pizza Night!

This recipe serves 2 people:

Calories: 325
Fat: 10  (2 saturated)
Carbs: 25
Fiber: 8
Sugar:  3.3
Protein: 33.5

Chicken Pesto Pizza

Ingredients:

Boneless Skinless Chicken Breast cooked and chopped (6 oz)

Salt and Pepper to taste

Olive Oil Cooking Spray

Whole Wheat Tortilla

3 tbs Pesto (recipe below)

1/2 cup small broccoli florets

¼ cup thinly sliced sundried tomato

1/3  cup cheese (aged cheddar, mozzarella, feta or harvarti)

Season chicken with salt and pepper. Preheat oven to 400 degrees.  Place tortilla on lightly sprayed baking sheet.  Spread pesto evenly on tortilla.  Mix all of the ingredients EXCEPT the cheese in a bowl and spread evenly over pesto.  Top with cheese.  Bake for about 10 minutes.

Pesto:

This makes 8 servings and can be stored in the fridge for a couple of weeks

Or in the freezer for prolonged storage.

Ingredients:

2 cups packed basil leaves, fresh

A little more than 1/3  cup olive oil

1/3 cup grated parmesan cheese

¼ cup pine nuts

4 cloves garlic

Add the basil leaves first to a blender or food processor in small batches ad process until well chopped.  Add the remaining ingredients in small batches and blend.  Process the pesto until it forms a thick and smooth paste.

OPTIONS:

Vegetarian Options – just add more veggies (spinach, arugula, asparagus, red bell pepper) and eliminate the chicken.

Lactose Intolerance – cheese is not necessary!

Original recipe courtesy of Precision Nutrition. Recipe modified to lower calorie/fat content.

Do you think of eating in a positive manner and simply enjoy the food you are having? Or are you more likely to focus on what you should not or cannot have based on the desire to drop a few pounds?

Considering the focus on obesity and related diseases and the fix-it-all fad diets that offer quick results but often leave us feeling deprived and frustrated, it’s easy to understand why we approach healthy eating with some negativity—and perhaps even confusion and fear—instead of with a positive attitude.

Time to start appreciating your body for all the good it does, and fueling it to say thank you!

Summer brings us in-season fresh vegetables and fruits, the opportunity to cook outside on the grill and prepare make-ahead cold salads. All of these cooking methods and food options can be easy, delicious and nutritious! Instead of focusing on the negative aspect of can’t, focus on the positive aspect of yes I can…and enjoy!

The following are some recipes for you to put into your summer mix:

Fruity Oatmeal
Enjoy this whole-grain, fresh fruit breakfast, prepared in less than 15 minutes!
Makes three servings – Each Serving 241 calories/8 grams protein/39 grams carbohydrate/6 grams fat/2 grams fiber.

2 cups water
¼ tsp salt
1 cup regular rolled oats
1 cup coarsely chopped fresh peaches (or apple if preferred)
¼ cup raisins
1/8 tsp. cinnamon
1/3 cup chopped raw almonds
2 tsp. brown sugar
½ cup skim milk

In a saucepan, bring the water, oats and salt to boiling. Stir in peaches, raisins, cinnamon and nuts. Reduce heat and simmer five minutes, stirring occasionally. Cover and let stand for two minutes and serve. (Add more water if you like a thinner consistency.)

Garbanzo Bean and Vegetable Salad
Garbanzo beans, also known as chickpeas, have a mild and nutty flavor. Beans are filling and contain a significant amount of protein and fiber. This is a great salad to tote for lunch, so long as you keep it cold.

Makes three servings – each serving 245 calories/18 grams protein/8 grams fiber/25 grams carbohydrate/8 grams fat.

2 tbs. lemon juice
Dash of Tabasco
1 tbs balsamic vinegar
1 garlic clove, crushed
1 tsp basil (1 tbs if fresh)
1/8 tsp pepper
1 – 15oz can garbanzo beans rinsed and drained
1 ½ cups chopped broccoli
1 7 oz can diced tomatoes, un-drained
¾ cup cubed part skim mozzarella cheese
½ cup sliced carrots
In a large mixing bowl, combine the first six ingredients. Stir in remaining ingredients. Cover and refrigerate for at least 4 hours.

Cold Chicken (or Shrimp) Salad with Citrus Vinaigrette
Makes three four-cup servings. Each serving 350 calories/33 grams protein/10 grams fat/32 grams carbohydrate/4 grams fiber

3 tbs white wine vinegar or white cider vinegar
1 garlic clove minced
1 tsp. sugar
1 tsp. grated orange peel
2 tbs. olive oil
2 medium oranges, peeled
1 lb. cooked chicken or shrimp cut up
1 tbs. chopped pimiento
10 cups torn bibb, boston, spinach leaf lettuce mix
¼ cup sliced green onion

In a large bowl, combine the first four ingredients, whisk in oil and set aside the vinaigrette mixture. Cut the oranges in ½ inch slices, and quarter each slice. Add the chicken or shrimp, pimientos and oranges to the vinaigrette and toss to coat. Cover and chill for at least one hour. Just before serving, toss mixture with lettuce and onions.

Grilled Rosemary Salmon Skewers
Oil your grill well to prevent sticking and keep a close eye on the fire to avoid flare ups!

Makes 4 servings – 2 skewers each. 246 calories/15 grams fat/4 grams carbohydrate/23 grams protein/1 gram fiber.

2 tsp. rosemary minced (fresh is best)
2 tsp. olive oil
2 cloves garlic minced
1 tsp. freshly grated lemon zest
1 tsp. fresh lemon juice
½ tsp salt
¼ tsp pepper
1 lb. fresh caught center cut salmon filet skinned and cut in 1 inch cubes
1 pint cherry tomatoes

1. Preheat grill to medium.
2. Combine first seven ingredients in a medium bowl. Add salmon; toss to coat.
Alternating the salmon and tomatoes divide among eight skewers.
3. Oil the grill rack. Grill the skews carefully turning once, until the salmon is cooked through 4-6 minutes total. Serve immediately.

One final thought: always start your day with breakfast and continue to fuel your body throughout the day. Very simply put, your brain and body require nutrients throughout the day for optimal function and performance.

By satisfying your hunger with healthy daytime meals, you will not only perform better throughout the day at work and at play, but you also will ruin the appetite for the evening “junk food” binge that contributes to fat gain. Bon Appétit!

~Kim Forsten