To Your Health: September 2012

In this Issue:

Stock the Kitchen – Fridge Essentials | Freezer Essentials | Pantry Essentials
Herbs and Spices
Essential Kitchen Equipment
Happy National Mushroom Month
News and Events
Recipe of the Month
Quote of the Month

A Note from Bonnie

School is back in session, summer days are in the past, and now it is time to re-focus and get back on track with your health and fitness goals! Clients often ask me “What is the secret to success?” Well the truth is there is no one secret, but there is one common characteristic shared by people who do reach their goals: preparation and planning.

When it comes to weight loss, the first step in preparing for success is to be stocked with food to fuel and nourish your body to help you reach your goal. This month I am sharing the “Kitchen Essentials” food list for your fridge, freezer, and pantry as well as a list of the most popular tools and utensils. Carve out some time and take inventory of what you have, and then stock up on what you need!

Enjoy!
—Bonnie

Ingredients for Success:
Stock the Kitchen

Fridge Essentials:

You may not want to or need to purchase ALL of the below ingredients, but here you will find a comprehensive list of foods to keep on hand for a healthy and more vibrant life. Mix it up. Some of the ingredients – especially the produce, may vary from week to week depending on your work, travel, and social schedule as well as your family’s preferences.

Fresh Produce. An essential to healthier living is to eat more fruits and vegetables. A few staples include: lettuce, onions, red and green bell peppers, cucumbers, celery, tomatoes, carrots, spinach, mushrooms, lemons, apples, oranges, and berries.

Quick produce alternatives. If you never seem to get around to washing, cutting, and eating the fresh produce you purchase, then start filling your basket with healthy “fast food.” Pre-cut and pre-washed fruits and vegetables and cut varieties are now available. A few of those convenience produce items include: cherr y tomatoes, pre-sliced carrots, baby carrots, pre-rinsed lettuce, pre-sliced mushrooms, steam in the bag vegetables such as broccoli, snow peas, sugar snap peas, and California Blend…just to name a few.

Additional foods to stock the fridge with:

Eggs
Liquid egg whites
Nonfat Greek yogurt. Greek yogurt can be an excellent, high protein, low calorie alternative to sour cream.
1% or skim milk (if you are sensitive to milk or dairy, then use almond, rice, or soy milk)
Reduced fat cheese
1% or non-fat cottage cheese
Wholly Guacamole 100 calorie packs
Laughing Cow light cheese spread
Organic butter (unsalted)
Light whipped margarine such as Brummel and Brown Yogurt Butter Spread
Turkey or center cut bacon (for a healthier alternative buy nitrate free)
Tofu Shiritaki Noodles
Salad dressings such as: Walden Farms Balsamic Vinaigrette (or other salad dressings of choice), Annie’s Gingerly Vinaigrette,
Buttermilk Ranch Dressing and Annie’s Low Fat Raspberry Vinaigrette
100% Natural Fruit Spread
Sabra Hummus and single pack hummus
Rotisserie Chicken

Freezer Essentials:

A well-stocked freezer with vegetables, fruits, and lean meats will ensure you always have the foods on hand to whip up a healthy meal! Here are just a few recommended items to keep on hand.

Frozen vegetables such as green peas, edamame, broccoli, spinach, onions, stir fry blend, California blend, and Italian blend
Unsweetened fruit such as blueberries, strawberries, blackberries (or a mix of all three), mango, peaches
Boneless skinless lean chicken breast
Ground turkey breast
Lean ground beef (90% or higher)
Lean stew meat (i.e. Laura’s Lean)
Shrimp
Fish such as tilapia, catfish, and salmon
Garden Burger veggie patties
Applegate Farms chicken sausage

Pantry Essentials:

Truvia or Stevia (these are no-calorie substitutes for sugar and a much healthier alternative to artificial sweeteners)
Whole wheat flour
Quinoa
Whole wheat pasta
Couscous
Brown rice and instant brown rice
Quick cooking barley
Bran flakes
Whole wheat bread, pita bread and wraps
Old-fashioned oats and steel cut oats
Fiber One cereal (Original)
Canned Beans (black beans, black eyed peas, Lima beans, pinto beans, kidney beans, navy beans..when possible purchase low sodium alternatives
Crushed tomatoes (low sodium)
Rotel tomatoes (or other spiced tomato variety)
Diced tomatoes (low sodium)
Tomato sauce
Salsa
Artichoke hearts
Roasted bell peppers
Pure Pumpkin
Pineapple chunks in own juice
No sugar added applesauce
Water packed tuna and salmon
Sun dried tomatoes (dry)
Reduced sodium chicken, beef and vegetable broth
Pickles

Condiments, Seasonings, Herbs and Spices:

Cinnamon
Nutmeg
Bay leaves
Black pepper
Lemon pepper
Cayenne pepper
Garlic powder
Dried herbs (basil, oregano, rosemary, thyme, tarragon)
Low sodium Cajun seasoning
Italian herb blend
Onion powder
Pure vanilla extract
Caper
Dijon mustard
Vinegars: red wine, apple cider, and balsamic
Hot sauce
Worcestershire sauce
Unsweetened cocoa powder
Sea Salt
Agave Nectar
Fresh Garlic
Honey
Pure maple syrup
Reduced sodium soy sauce
Fish sauce
Chile-garlic sauce

Nuts, Seeds, Fats and Oils:

Almonds
Walnuts
Nut butter (such as peanut butter, almond butter, or soy butter)
Sunflower seeds
Pine nuts
Extra-virgin Olive oil
Canola oil
Coconut Oil
Canola or olive oil mayonnaise
Avocados

Kitchen Cooking Essential Equipment:

A well-stocked kitchen means not only having the right ingredients on hand, but also the right kitchen tools and utensils. Here is a list of some kitchen cookware essentials that will ensure (with the right ingredients) you are ready to prepare any meal!

Crock-pot
Rice Cooker
Storage containers with the appropriate matching lids
Aluminum Foil
Blender
Cutting Boards. Consider investing in a few different color coded cutting boards. It is nice to have a cutting board only for raw meat, one for fish, one for fruits and vegetables, and then one for foods with a strong flavor such as garlic and onions.
Food processors (a mini one is great for quickly chopping and dicing onions, bell peppers etc. All you really need though is a standard 4 – 7 cup food processor to do just about anything)
The right knives…all you really need are a few good paring knives, 1 – 2 chef knives, and a serrated knife.
Oil Mister. An oil mister is a healthier alternative to traditional non-stick cooking sprays.
Measuring cups and spoons
Food Scale
Mixing bowls
Pots and Pans

Happy National Mushroom Month

September is National Mushroom Month! Mushrooms have been used for thousands of years by the Japanese and Chinese to promote health. In fact, mushrooms are a hidden treasure of nutrition. They are low in calories and carbohydrates, high in vegetable protein, iron, zinc, fiber, essential amino acids, and nutrients such as copper, the B vitamins riboflavin, niacin, and pantothenic acid, plus antioxidants selenium and ergothioneine. Mushrooms also contain vitamin B12, a vitamin normally found in animal products (great for vegetarians!).

Mushrooms come in all different forms– fresh, frozen, canned, or dehydrated. Since mushrooms do not require sunlight, they can grow year round. There are over 38,000 varieties known, some edible and some toxic. This is why picking wild mushrooms can be very dangerous.

Mushrooms 101

How to select:

Purchase mushrooms that are firm and have a fresh, smooth appearance.
Surfaces should be dry, but not dried out, and appear plump.

How to store:

Refrigerate mushrooms in original packaging for up to 1 week.
Once opened, store them in a paper bag for longer shelf-life; avoid storing in airtight container, which can cause condensation and faster spoiling.
Fresh mushrooms should never be frozen, though frozen sautéed mushrooms will keep for up to a month.

How to clean:

Brush off any dirt with a damp paper towel.
Rinse mushrooms only briefly under running water and pat dry with a paper towel. They absorb moisture so never soak them.
Trim the end of the stem before using.

Recipe of the Month: Portobello Mushroom Sauté

Serves: 8

Ingredients

5 large Portobello mushrooms, stems removed
1 cup white mushrooms, sliced
1 red onion, chopped
1 medium red pepper, chopped
2 cups spinach
2 tablespoons olive oil
1 teaspoon thyme
1 teaspoon garlic powder
2 tablespoons parmesan cheese
2 tablespoons chopped parsley

Instructions

Thoroughly clean all mushrooms.
Sauté mushrooms, onions, peppers and spinach in olive oil.
Season with thyme and garlic powder.
Sprinkle with parmesan cheese and chopped parsley.

Serving Size: 1 cup

Nutrition information:
70 calories
4 grams fat
6 grams carbohydrate
2 grams dietary fiber
40 milligrams sodium

Quote of the Month:

“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.”

– Orison Swett Marden

News and Events:

NEW PROGRAM!
iEat Mindfully

Make Peace with Food – Enjoy Guilt Free Eating, a Life Free of Dieting, and a Body You Love

Watch you inbox in the next few weeks for detailed information on this exciting new program that will free you from dieting and help you return to your natural healthy body weight without feeling deprived or restricted.

If you can’t wait, and want information now, email Bonnie to set up a FREE phone call to see if this program is right for you! No obligation!

The Nutrition Key with BRG – Blog

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