We’re playing a new kind of hunger game today. But it’s not one you have to fight to win. When it comes to what you weigh and how to eat, the first thing to do is order up a big helping of self-acceptance with a hefty side order of self esteem. Living in Denver means adapting to high altitude, and living healthy means adapting your thinking. Think small achievable changes, one step at a time. Think of the food pyramid like a mountain you’d like to climb. “I can do this.” You can. You don’t have to deny yourself anything. Just have enough of a taste to satisfy your cravings. Change the way you cook. Reduce fat, sugar and salt. It won’t reduce taste. We promise. Make healthy substitutions. Use whole wheat pasta, switch whole milk and cream for lower fat milk. (Skim milk makes a much frothier latte than using anything else.) Don’t avoid meat, poultry or fish, just cut back on portions and increase the amount of vegetables. Halve the amount of cheese in a recipe. Braise, broil, poach, sauté and steam instead of fry. A touch of butter doesn’t mean a full stick. And if you’re out, opt out of the bread basket and leave room for something your taste buds (and body) will thank you for. Think you can’t treat yourself at home. It’s easier than you think.
Here are a few quickies there are always time for.
For the dressing, combine 2 tbsp. salsa, 1 tbsp. low-fat Greek yogurt, 1 tsp. olive oil, and 1 tsp. chili powder. Serve dressing over a salad with: 2 cups baby spinach, ½ thinly sliced celery stalk, 1 chopped scallion, 1 tbsp. chopped black olives, 2 tbsp. corn, and ¼ cup drained and rinsed black beans. Optional: Add ½ lightly toasted tortilla cut into strips to each salad.
Roast Beef Roll
Spread 1 oz. light cream cheese and ½ tbsp. horseradish on 1 whole-wheat wrap. Layer on 2 oz. roast beef, 1 oz. sliced cheddar, and a handful of romaine lettuce. Roll up and enjoy.
Grilled Cheddar n’ Apple
Between 2 slices of whole-grain bread, layer 1 to 2 slices sharp cheddar cheese (from the deli section) and ½ green apple (thinly sliced). Spread one slice of the bread with 1 tsp. deli mustard. Grill in a nonstick pan for 2 to 3 minutes on each side or cook in a Panini press until cheese is melted
Loaded Sweet Potato
Prick 1 sweet potato with a fork 4 to 5 times. Microwave on a paper towel or a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tsp. honey, 2 tbsp. drained and rinsed black beans, and a pinch of paprika.
Afternoon munchies-hungry? Get creative and think portion size. (You’ll be amazed how easy it is.)
- Pop some spicy air popped popcorn
- Grab a handful of almonds
- Pick any fruit
- Try a 100 calorie guacamole pack with carrots
- A tablespoon of peanut butter on celery
- Single serve hummus with pretzels
- A mini Babybel
- A 100% Whole Grain Fig Newton
- AND YES… A square of Ghirardelli 60% Cacao Dark Chocolate. CHOCOLATE!
BEST THING ON THE MENU
ONE OF THE MOST IMPORTANT THINGS CONTRIBUTING TO YOUR OVERALL WELL-BEING ARE HORMONES. HORMONES ARE CHEMICAL STRUCTURES THAT ACT LIKE MESSENGER MOLECULES IN THE BODY; THEY HELP CONTROL HOW CELLS AND ORGANS DO THEIR WORK. IMBALANCE IN THESE HORMONES CAN LEAD TO A LONG LIST OF AILMENTS FROM MOOD SWINGS TO MENOPAUSE, FROM FATIGUE TO FIBROMYALGIA. NO ONE UNDERSTANDS THIS BETTER THAN STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. HIS EXPERTISE AND YEARS OF EXPERIENCE IN BIOIDENTICAL HORMONE REPLACEMENT THERAPY (BHRT) HAS IMPROVED THE QUALITY OF LIFE IN PATIENTS OF ALL AGES. WITH SIMPLE TESTING AND COMPREHENSIVE EVALUATIONS OF SYMPTOMS, DR. GOLDSTEIN CAN DETERMINE WHAT YOU NEED TO RE-ESTABLISH YOUR HORMONE IMBALANCE AND HEALTH. HE IS THEN ABLE TO CREATE AN INTEGRATED TREATMENT PLAN SPECIFICALLY TAILORED FOR YOUR NEEDS. CALL TODAY TO MAKE AN APPOINTMENT WITH DR. GOLDSTEIN.
YOU’LL LOVE THE SOLUTIONS HE SERVES UP.