Water on the 3’s

Water is a key source for health management and weight loss, but for some people, it is daunting to drink 64 ounces of water every day.   Although I’m not originally from the South, I’m living in the heart of it and love the colloquialisms and apply them often.  One of my favorites is “Anyone can eat an elephant one bite at a time”.   Small bites, at small intervals.  So here’s a way we can apply that to a no-diet health transformation.  No rocket science involved – just simple household tools.

Tools required:

• Alarm device – calendar reminder, watch, etc.
• 2 small cups that you like and can chug* from – 6-8 ounces.  Think team mascot, something pretty, environmentally friendly whatever you like
• And a straw (optional) if you don’t want to chug

Keep one cup at home and one with you at work/school, etc.  This is a really small cup (think the size of a disposable coffee cup). Chug a glass of water right when you wake up and right before you go to bed (could be part of your Angel plan – See October 31, 2011 and your First Bite plan – See November 1, 2011) and then set your alarm to go off on the 3’s (9:00, 12:00, 3:00, 6:00) to chug a glass and  have at least one glass at every meal if it isn’t on a 3.

If you get up before 9 a.m. and go to bed after 9:00 p.m.  you will have at least 64 oz. and will probably have more (don’t forget, you can drink more than one glass at any time).   If you miss one of the 3 hour intervals, then drink a glass and a half or double up until you catch up.  Don’t forget to plan for those times you are on the road!  Bring water and a cup with you.  Note, until your body adjusts to being more hydrated, you’ll probably need to plan for more pit stops too.

Cheers!

*Chugging is really optional – but it does make it fun and fast.  Room temperature water is highly recommended but however you like it best is fine.

First and Last Bites:

Starting and ending the day with a focus on the positive can make the middle of the day substantially healthier because the mindset will naturally (or subconsciously)  continue to follow us.

Purposefully make a great choice for the first and last thing you put in your mouth each day.  Plan it and make sure it is the best of the best. For starters, you could have a piece of fresh fruit like a ruby red grapefruit and a fresh egg from the farmer’s market, or old fashioned steele cut oatmeal with Greek yogurt in the morning.  Before going to bed, what about a great herbal tea instead of ice cream or Doritos in front of the TV?  Tooth paste and mouthwash?  Of course, why not splurge on something that makes your mouth and teeth feel great before going to sleep?

Then think about the first bite and last bite of each meal the same way.   At Weight Watchers meetings they say the first bite we eat is for taste, the second bite is for texture and the third bite is just because . . . that one, and the ones that follow are more mindless eating and less enjoyable.    So when you sit down to eat a meal, what is the very first thing you want to taste and the last thing you want to savor?

If we think about the first and last bite bookends at our meals and our days, we’ll not only enjoy our bites more, we will be more selective about the bites we really want and probably have fewer bites all together.

Stay tuned for more tips – and I’d love to hear feedback on how these might be working for you through the holidays.  Armor up!

In the spirit of haloween I thought this might be a great way to start!

One devil and three angels:

At each meal allow yourself only one “devil” and have at least three “angels”.

Devils: gravy, butter, sugar (in one item like your tea or dessert), whites (bread, rice, pasta), processed (boxed, bottled, or canned), alcohol, chocolate, or artificial sweeteners (chemicals)

Angles:  raw (fish, fruit, veg), fibrous carbs, whole grains (quinoa, spelt berry, etc.), super foods (kale, blueberries, spinach, etc.), lean protein, water, olive/canola/safflower oil

Try it – and come back tomorrow for another Fast Life Good Food “un-diet” tip.

White bean and tuna salad – serves 4 and ready in 15 minutes

Ingredients:

• 2 cans (15 oz) cannellini beans, drained and rinsed
• 3 TBS Extra Virgin Olive Oil divided
• 2 cloves of garlic, peeled, smashed and minced
• Kosher sea salt and ground pepper to taste
• 4 cups of fresh baby spinach
• 1 cup baby arugula
• 1 fresh lemon halved squeezed and divided
• 1 tsp Dijon mustard
• 1 large 10 oz (or 2 small) cans of solid white tuna packed in water, drained
• ¼ cup sliced green olives
• 2 TBS chopped fresh flat leaf (Italian) parsley
• ½ medium red onion sliced thin

In a medium glass bowl, combine beans, 1 tbs olive oil, garlic and ground pepper to taste.  Microwave on high for one minute.  Stir and heat again at 30 second intervals until beans are warm (not too hot).  In a large bowl, combine 2 tbs olive oil, juice of ½ lemon, Dijon mustard, and kosher salt and ground pepper.  Wisk until emulsified.   Add spinach and arugula and toss until well dressed.  Divide greens among 4 salad plates/bowls.  Transfer bean mixture to mixing bowl and stir in remaining squeezed ½ lemon juice, tuna, olives, and parsley.  Season with kosher salt and pepper.  Top greens with bean and tuna mixture.  Optional adds –  diced tomato, sliced cucumber or crumbled feta cheese for crunch and flavor.  Serve with fresh melon on the side.

 Wrapper’s Delight  Option:

Take this wonderful explosion of flavor to sandwich night by placing the ingredients as described into 4 healthy wraps, such as flat-out wraps or 12 inch low carb tortilla.  Roll up and cut in half and serve with a cold pasta salad, or fresh fruit salad. 

Yes, you can have a fast, healthy and delicious meal without turning on the stove!

Ingredients:

• 1 container fat free whipped topping (like Cool Whip)
• 1 8 oz container of fat free vanilla yogurt (greek yogurt makes it extra creamy but you can use regular and it is still delicious)
• 1 Box chocolate graham crackers each broken in half (make squares)

Optional flavor variations:

• 1 tsp peppermint extract (thin mint sandwiches) and 1 drop of green food coloring for dramatic effect J
• ¼ cup reduced fat peanut butter (use regular graham crackers for a nutter-butter like sandwich)
• Substitute vanilla yogurt with Orange flavor for a Dreamcicle sandwich

Line 2 rimmed bakers/cookie sheets with waxed paper or parchment paper.  Place ½ of the graham cracker squares sugar side down on the cookie sheets.  Keep the other half handy.  In a mixing bowl combine the yogurt and any flavoring option together.  If you like the original – then no extra flavor needed – but we think that’s half of the fun.  *Note if making the peanut butter ones, whisk the yogurt and peanut butter together until smooth and creamy.  Add the whipped topping to the bowl and fold in to the yogurt mixture.  Be careful not to over mix.  You want the filling to be nice and fluffy.   Put heaping spoonfuls of the topping on each graham cracker and then gently place another graham cracker on top (sugar side up).  Transfer the cookie sheets to the freezer for at least 2 hours – now they’re ready to eat.  Yum! Once the sandwiches are firm, you can move into a plastic sealable container and they will keep for 7-10 days. 

Be creative with the flavor options – if you come up with something new and exciting – let the rest of us Fast Life Good Food readers know!

Stay cool!

Today, we’re going to grill an amazing  healthy meal in 30 minuts or less.  The secret is in the layering of ingredients in a foil pouch.  Pouches allow for easy preparation, good nutrition, and easy clean up. Definitely meets the Fast Life, Good Food criteria!  Enjoy this recipe at home on the backyard grill, or plan it for your next camping trip.

Mediterranean Fish and Vegetables in a Foil Pouch – serves 4

Ingredients:

• 2 TBS + 1 tsp olive oil
• 1 lemon – ½ sliced and the other half for juicing
• 2 cloves of garlic peeled and smashed (pre-minced is ok too – use 2 tsp)
• 1 tsp white balsamic vinegar
• ½ tsp Dijon mustard
• 1 tsp basil
• 1 tsp coarse kosher sea salt
• Fresh ground pepper to taste
• 6-8 new/red potatoes diced in small (1 inch) pieces
• Red bell pepper diced in 1 inch pieces
• Sweet onion diced in 1 inch pieces
• 1 cup diced zucchini and yellow squash (1 inch pieces)
• 6-8 grape tomatoes cut in half
• 1/2 cup matchstick carrots
• ½ cup frozen, canned or fresh yellow corn
• 1 lb fresh white fish filet (no skin) such as grouper, snapper, mahi-mahi, cobia, etc.
• 1 TBS sliced olives (optional) – I love kalamata, but any variety will be great.

Preparation:  Pre-heat grill to medium-high.   Lay out a large (about 3  1/2 feet) long sheet of aluminum foil.  Spray with non-stick cooking spray (Olive Oil flavor).   In a large bowl, whisk together 2 TBS olive oil, the juice of ½ lemon, and the next 6 ingredients.  Add all the vegetables to the mixture and toss to coat.  With tongs, transfer vegetables to the middle of the foil leaving 2-3 inches on the edges and enough on the ends to fold the foil together end to end.  Place the fish filet over the vegetables, brush the fish with the remaining olive oil, season with salt and pepper and top with sliced olives (optional) and slices of lemon .  Drizzle remaining liquid from the vegetables over the stack.   Fold the long ends to the center and fold over to seal.  Flatten over fish and vegetables and roll the sided up to seal the sides.  Carefully pick up and place over hot grill.  Close grill cover and let cook for 25 minutes – carefully remove from the grill onto a cookie sheet or baker and check the fish to make sure it is opaque.  Caution – steam will be VERY hot.  If it is ready, close the pouch back up and let it rest for 5 minutes.  (If the fish needs more time, put back on the grill at 5 minute increments until done,  then rest).  Place the cookie sheet in the middle of the table – open the foil and serve. 

Note:  You can prepare the pouch ahead of time in the morning and grill later in the day.

Delicious with diced watermelon on the side.

KFC Grilled Chicken Breast
PER SERVING (1 breast): 190 calories, 6g fat, 550mg sodium, 0g carbs, 0g fiber, 0g sugars, 34g protein — If you are a Weight Watcher – POINTS® value 4*

We tried this stuff to see what all the hype was about… and it’s pretty good. If you want to shave off a few extra fatty calories, just ditch the skin. This would be great paired with a guilt-free side, like one of those cobs of corn (140 cals and 1g fat), the Green Beans (20 calories and no fat), or even the Mashed Potatoes & Gravy (120 calories and 4g fat). But for the love of all that is guilt-free… STAY AWAY from the Double Down!!!

Jack in the Box Southwest Chicken Salad w/ Grilled Chicken, No Cheese
PER SERVING (1 salad w/o cheese, dressing, or corn sticks): 242 calories, 4g fat, 747mg sodium, 26g carbs, 6g fiber, 6g sugars, 27g protein — Weight Watcher POINTS® value 4*

Order this without cheese, and ditch the Southwest dressing and corn sticks that come on the side. Now you’ve got a cool salad topped with grilled chicken strips, black beans, red onion, grape tomatoes, and roasted corn. How good does THAT sound?! Add a serving of low-fat balsamic dressing (35 calories, 1.5g fat) or a side of fire-roasted salsa (5 calories, no fat), and you’ve got one heck of a flavor-packed meal. Nicely done, Jack!

Panda Express Panda Bowl, Tangy Shrimp with Mixed Vegetables
PER SERVING (1 bowl): 260 calories, 7.5g fat, 1,350mg sodium, 32g carbs, 7g fiber, 18g sugars, 17g protein — Weight Watcher POINTS® value 5*   We dig the Panda Bowl. Why? Because so often at quickie Chinese joints, you find yourself staring at a Styrofoam container packed with THREE different entrées and a giant mound of rice. This reasonably sized, one-entrée/one-side option is MUCH more sensible. And the fact that you can get mixed veggies instead of rice or noodles is enough to make us want to hug a panda. (OK, we pretty much ALWAYS want to hug a panda.) BTW, if you count sodium, you NEED to avoid this one.

Buy organic as often as you can. Your purchases help to support local farmers markets and farmers who grow organic food.  Local organic is even better – reduces the environmental impact (carbon footprint) from long distance transportation.  Also, because organic foods have to “fight to survive”, they are stronger and have more antioxidants.  If you are a serious athlete, consider how much more quickly your body will recover and how much more efficiently the nutrients will support your body.  If you’re not a serious athlete – well, you’ll just feel better.

Eat more fruits and vegetables.  Better yet, grow them.  Best ever – involve the kids in planting seeds or plants and make it a fun family activity.  Home grown fruits, vegetables and herbs don’t have to be in a sophisticated garden – containers are great.  And it is fast and delicious to go out your back door and pick a handful of fresh patio tomatoes for a snack! 

Go meatless for a day!  The Mediterranean Food Pyramids recommends meat only a couple of times a week, and red meat only a time or two per month.  So, it will definitely help you be healthier, but it is also helps the environment. Livestock production requires enormous amounts of energy. Far more energy is put into animals per unit of food than for any plant crop.

Make Thursday night “Two-fer” Salad Night.  Twofers are food items you cook once and eat again and again (aka leftovers).  It takes just as long to cook multiple chicken breasts as it does one.  Save 3 or 4 for other meals like this one later in the week.  On Salad Night, grab some greens and throw together a cool entree instead of cooking a traditional meal.  I like Thursday because I cook, cut and collect earlier in the week.  Look at the benefits of just making this one change.  

• Reduce energy by not heating the oven, cook top, or microwave 
• Reduce waste by using up fresh vegetables, fruits and already cooked protein before it spoils 
• More servings of fruits and vegetables – yeah!
• Easier on your digestive system late at night. 
• The refrigerator will be cleaned out before the weekend  
• Super fast – just pull everything out of the ‘fridge, gather the troops and everyone makes their own.   You may even have enough extra time to take a walk 

Make everyday Earth Day.  Green appetite!

Reunion Bread:

Ingredients-

• 1 cup Excitement
• 1 cup Openness
• 1 cup Acceptance
• 2 cups Laughter
• 2 cups Unconditional love
• 1 cup Comfortable surroundings (thanks Jenny)
• 1 cup Gratitude
• 1 cup Humility
• Forgiveness as needed
• Great music (thanks Leslie) – optional, but highly recommended.

Remove all insecurities, doubt, grudges and expectations.  Then combine all ingredients together and watch it rise.   Easy to double – Serves all.

The Meditermerican system in “Fast Life Good Food” is all about using foods from the Mediterranean diet and combining them with healthy American convenience foods and time saving preparation techniques.  This week’s feature uses one of my favorite kitchen appliances – a crock pot.  This recipe takes less than twenty minutes to put together.  You can make it the night before and put it in the refrigerator or throw it together the day of and let it slow cook while you’re away.  When you get home, the house will smell wonderful and you’ll be ready to sit down to a great meal.  Although complete as is, you can add a whole grain roll or tossed salad on the side, if you’d like.  

White Chicken Chili* ( Prep time is less than 20 minutes)

Fast clean up tip – Use a disposable slow cooker liner.  You can find them in most grocery stores.  They eliminate the tedious soaking and scrubbing of cooking crock after serving meals. Place a disposable liner bag in the slow cooker crock, add the ingredients and simply lift out the liner when cooking is done. Your crock stays clean – even tomato-based sauces won’t stain the pot. Safe to use in temperatures up to 375 degrees Fahrenheit.

Put the crock pot liner in place and then put all ingredients into the crock:

• 4 medium onions, chopped (speed it up by using precut onions)
• 4 garlic cloves, minced
• 2 tsp ground cumin
• 1 3/4 cup canned garbanzo beans, (1 can, with juices)
• 1 3/4 cup canned white beans, (1 can, with juices)
• 4 cups white corn (a bag of frozen corn works great)
• 16 oz canned diced green chili peppers, (4 small cans)
• 1 can Ro*Tel diced tomatoes with lime juice and cilantro
• 3 TBS chicken flavored “Better than Bouillon” soup base (see note below)
• 1 1/2 cups water
• 1 pound uncooked boneless, skinless chicken breast, cubed (frozen is just fine)

Turn on crock pot to low for 6 hours or high for 2 hours.  Top with your choice of reduced fat shredded cheese, light sour cream, hot sauce, scallions, fresh cilantro, lime wedge, avocado, etc.  Voila! 

NOTE:  I love “Better than Bouillon” products.  The chicken base is made from real chicken meat and juices giving it a richer, more robust flavor than ordinary bouillons. No MSG, no fat and lower sodium -1/3 less salt than ordinary bouillons.  If you cannot find it at your grocer – use 4 traditional bouillon cubes.