ROUSES.COM
49
The Urge to Splurge
by
Molly Kimball, RD, CSSD +
photo by
Denny Culbert
Y
ou’re more likely to stick to a goal —
to lose weight, to exercise more, to
start cooking instead of buying your
lunch — if you make a formal resolution
and track your progress. I encourage all of
my clients to keep a food journal. Writing
down what you eat and drink during the day
helps you understand your eating habits.
Mindless eating is a problem for many of
us, so it’s helpful to note the times and what
you’re doing while you’re eating.
Some other easy resolutions:
EAT MORE SEAFOOD
Seafood is low fat, low calorie source of
protein and a staple of the Mediterranean,
South Beach, and Atkins diets, and a low
point leader on Weight Watchers. We’re
lucky to have so much local seafood to
choose from here on the Gulf Coast.
ADD MORE FRESH FRUITS &
VEGETABLES TO YOUR DIET:
Fruits and vegetables contain essential
vitamins, minerals, and fiber. Substituting
fruits and vegetables for higher-calorie
foods can help you lose weight and may
help reduce your risk of some types of
cancer and chronic diseases.
EAT MORE BEANS &
LENTILS:
Beans, lentils and dried peas
are low in fat, provide protein
and phytochemicals, and are
high in complex carbohydrates
and dietary fiber. And the
onions and garlic we typically
add when cooking have anti-
inflammatory properties and
can help lower insulin peaks.
MAKE MEALTIME EASIER:
Pick up a bag of pre-washed lettuce or
spinach for a salad, or a rotisserie chicken
to add to low sodium, low fat soup for
a heartier version, or to make a quick
chicken salad, wrap or sandwich. Fruits
and vegetables that are already cleaned and
chopped or sliced can save you a lot of time
and energy and make eating healthy easier.
No time to cook? That doesn’t mean you
can’t eat healthy. Keep your freezer filled
with frozen foods for those days when you
need quick ingredients or a complete meal.
EAT HEALTHY ON A BUDGET
You can trim your waistline and your
grocery bill at the same time. Shopping for
healthy foods on a budget is easy when you
plan ahead. Rouses weekly ads are filled
with great healthy finds at great low prices.
HEALTHY HABITS
So many of us resolve to eat healthier and
exercise, but why not try something different
and make a resolution to be happier. Happy
people tend to be healthier and live longer.
Gretchen Rubin, author of the best seller
The Happiness Project
, suggests that to make
your self happier, try adding more of the
things you like to your life, eliminating
more of the things you don’t, fixing the
things that just don’t feel right, or finding
ways to learn and grow.
Kombucha Tea
Kombucha is a naturally carbonated fermented tea made by adding a
raw culture of bacteria and yeast called a SCOBY (Symbiotic Colony of
Bacteria and Yeast) to a mixture of water, tea and sugar. It is packed
with probiotics, antioxidants, and B vitamins.
Powdered Peanut Butter
This all-natural, high protein peanut butter is
made with slow-roasted peanuts that have
been pressed to remove the fat. It has the same
consistency and flavor as full-fat peanut butter,
but with around 85% less fat calories. There are
no artificial sweeteners or preservatives. Add it to
smoothies and protein drinks.
Traditional Medicinal’s Throat Coat Tea
Hot tea is great when you have a scratchy throat or cough. Throat Coat
is made with slippery elm, licorice and marshmallow root. It is sweet
and earthy with a distinct flavor.
Vitamin D3
Vitamin D (as cholecalciferol) is a fat-soluble vitamin. It is known as
the “sunshine” vitamin because it is formed in the body from the sun’s
ultraviolet rays on the skin. A key function of Vitamin D is to maintain
normal blood levels of calcium and phosphorus. Vitamin D aids in the
absorption of calcium, thereby helping to form and maintain strong
bones. It is particularly important to take a vitamin D supplement like
Ochsner’s D3 ULTRA this time of year because
we get less exposure to sun. Ochsner’s vitamins
and supplements are available at Rouses.
Blue Runner Red Beans
These beans are made locally, are loaded with
fiber and protein, and they offer a no salt added
variety if you need to limit sodium intake. I’m
also a big fan of Blue Runner’s Black Beans,
which are also available with no salt added.
Molly’s Picks
