Posted by Alicia Leeds on Mon, Jul 13, 2009 @ 01:00 PM
One thing I have heard consistantly through my years as a health educator and coach is that it's hard to find a healthy substitute for snack food cravings - particularly the Salty/Crunchies.
HMR shakes and puddings fill the bill when you crave the sweet stuff - especially chocolate... and HMR entrees can be made into just about any comfort food you want. (Our HMR Recipes and Tips page is full of great ideas.)
But when it comes to the dreaded Salty/Crunchies - Healthy Solutions are hard to come by.
The old stand by is, of course, baked potato fries... just slice your favorite spuds, spread on a cookie sheet, spray with PAM and cook at about 450 until crispy. I like to broil them for the last couple of minutes to get them super crispy. Sprinkle salt, rosemary, chili powder, or Mrs Dash for flavor. Sweet potatoes are especially yummy this way - although they don't get as crispy as your average Yukon or Idaho.
Use red potatoes whole or quartered for a lighter treat - or splurge on baby gourmet potatoes - white, red or blue. Those can just be washed and cooked whole using the same methods. I especially like these because the skin gets nice and crispy.
If you are feeling adventurous - try the same recipe with Butternut Squash. Peel and cut the squash into fry size slices and bake/broil as above.
Try any of these recipes as a snack, or with HMR Turkey Chili, HMR Veggie Stew or a lean protein of your choice. Use any leftovers in a salad - or bag them up for a great grab and go snack you can eat on the run!
Happy Healthy Crunching!
Posted by Alicia Leeds on Tue, Jan 27, 2009 @ 05:01 PM
Ask the Expert
Question of the Day:
Q. I constantly think about food and am always fighting with my mind over wanting foods. I recently have reached my goal weight but cannot seem to control my overpowering urge to eat everything in sight. Any suggestions?
A. This is a great question! It speaks to the common misconceptions that when you finally lose the weight ...
#1 - You can eat whatever you want, or
#2 - You will feel so great (cured, enlightened) that the goodies you loved will no longer appeal to you
Well, the truth of the matter is that it takes a very long time to establish lasting healthy habits - and maintaining weight loss is even more challenging than losing it for most of us. And, for some of us, those food cravings never really go away...
The good news is that you can still learn the skills you need to manage your weight with commitment, dedication and practice!
So, what do you do when that out of control feeling around food starts to happen and you are determined to keep the weight off (this time)?
#1 Practice - MORE is Better! More of the good stuff that is. Make sure that you are eating enough throughout the day to stay full. Have plenty of fruits and veggies, low fat dairy and lean proteins and whole grains. Use HMR shakes as meals and snacks - especially when you are on the go...a 240 calorie double chocolate shake could save you hundreds of calories at the coffee shop! I'll say it again, STAY FULL!!!
#2 Eat often. Eat Often. Every couple of hours. As soon as you let yourself get hungry, your ability to make healthy choices begins to decrease. The hungrier you are, the more out of control you will be. If you are hungry, you will eat and you will eat what's there and what's there in America usually makes us gain weight.
#3 Create Supportive Environments by adding in the healthy stuff. Have plenty of fruits and veggies cut up, cooked, peeled, sliced and ready to go at home, in the car, at your friend's house, at work, in your bag...Never leave home without snacks. HMR 70+ puddings are a great snack option you can mix right in the packet. Bring food with you to social events, Edible Arrangements are awesome (and you can easily make a do it yourself version with BBQ skewers and cut-up fruit).
#4 Create Supportive Environments by taking out the unhealthy stuff (realize that even some healthy stuff should be removed if it's a trigger food for you!) Don't expect to be superwoman. If the cookies are not there - you can't eat them. Keep it that simple. Peanut butter is healthy - but not if you eat the whole jar in a sitting. Be realistic and throw away - or give away (food pantries and homeless shelters) - the foods that don't work to support your goals.
#5 Give yourself a break by staying out of places and situations that do not support your weight management goals. If you're a fast food junkie, don't expect that you'll be able to order a salad every time you drop in McD.'s...so don't go there! Choose different restaurants - or better yet - figure out new ways of interacting socially that don't center around food!
#6 Be Physically Active Every Day!
#7 Focus on the positives. Make a list of the foods you can eat and experiment with new recipes, reward yourself for the little things like having all your veggies this week. Put on your favorite new clothes and tell yourself how FaB-U-Lous!!! you are.
Be patient and consistent. Tolerate your feelings of discomfort. You are learning a new way of life and change is hard. Forgive yourself if you make a mistake, move on, try again. Look at every experience as an opportuniity to learn something new about yourself.
Congratulations on reaching your goal weight! You are doing an awesome job! Keep up the good work!