Healthy Eating Made Simple

book-healthyeatingGood news—healthy eating is delicious eating! It’s also less expensive than you’d think. Sure, there’s a little more elbow grease involved in making your own food, but hey, why over pay for a gym membership when you can stir, chop, and flip? Saves you money and it’s fun at the same time…plus it’s a good way to spend time with your family. Time to simplify your life and make it more tasty, too.

  • Make planning fun. Whenever you see a recipe you like, make a note of it. Subscribe to a food magazine or two and tear out recipes as you browse through it, bookmark your favorite recipes online, or scribble down your favorite dishes at restaurants and look up recipes for them later. That way, you’ll always have a stack of appealing dinner ideas. When it’s time to plan out meals and go shopping, you can pull out your recipe stack, pick a few, and make a list of what you’ll need. Done!
  • Shop smart. Choose your stores wisely—produce markets, independent grocery stores, and farmer’s markets are more likely to offer fresh produce, whole-grain (or gluten-free) items, unrefined oils, and better-quality animal products (like grass-fed beef and pastured eggs). You can also usually ask for small portions of things—say, a half-pound of ham or a small wedge of cheese—rather than having to buy too much and having it go to waste.
  • Stick to the perimeter. Mainstream grocery stores are organized with single-ingredient unprocessed foods—produce, meat, seafood, fish, dairy items, etc.—along the perimeter of the store. The heavily processed items tend to be in the center aisles. (Canned beans, tomatoes, whole grains, and broths being exceptions to this rule.) It’s much easier to stick to buying unprocessed ingredients if you stay out of the aisles dedicated to cereals, snacks, and commercial baked goods.
  • Stock your pantry. If you keep some staples on hand, it’ll be easier to find ways to prepare perishable items like fresh produce, meats, and herbs. Canned seafood (tuna, crab, sardines, herring, etc.) and canned beans add heartiness to any meal—look for BPA-free cans—while whole grains like quinoa and brown rice are ideal for including in soups, stir-frys, and pilafs. Nuts and seeds are welcome garnishes with any dish; olives and pickles are great garnishes, too, or you can enjoy them as easy appetizers. Jarred or boxed diced tomatoes are endlessly useful. Herbs and spices, vinegars, tamari, and various kinds of mustard are instant flavor solutions. Make your own master pantry list packed with the ingredients you like best, and then occasionally check to see if you need to restock any items.
  • Make enough to have leftovers. Even if you’re not into the idea of eating the same dish twice in a row, you can freeze your leftovers and have a freezer stocked with your own high-quality frozen dinners. Just label them with the dish and date for future reference. Odds are, though, if you like what you made, you won’t mind having it more than once!
  • Have cooking parties. Rather than always going out to eat, brainstorm a short menu and invite friends over to cook. Everyone can bring the ingredients for a dish (or chip in for groceries), and then you can divide the work and have fun making a delicious dinner to share.

More meal ideas, tips and health information in my book The Guide to Healthy Eating, co-authored with Dr. David Brownstein.

COMING SOON is my NEW holiday e-Book coming soon to help you with some extra tips and recipes for the holiday season – email me if you want to be notified when its released!



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