February 2005 Magazine Article
In The Mood To Eat Smart?
Eating a candy bar or gulping that sugary cola may perk you up for the moment, but the mood swing that follows may leave you depressed and feeling tired. Eating the right foods at the right times is eating smart. Carbs are essential in elevating your mood and supplying the body with fuel. Combining carbs with protein and fiber instead of reaching for those sugary snacks will prevent the blood-sugar spikes that send your body reeling into a groggy, depressed mood. Do you know why donuts have holes in them? The hole is where all the nutrition is stored. Try reduced-sugar low-fat yogurt, a whole-wheat bagel with cream cheese, a handful of nuts, or a piece of fruit like an apple or orange.
Skipping breakfast because you’re in a hurry may not only slow you down, but can lead to poor concentration and food cravings that lead to poor food choices that sap your energy. The caffeine in coffee, cola and tea has a two-sided effect. Breakfast takes only five or ten minutes if you make it for yourself. Choose whole-grain cereals, such as instant oatmeal sweetened with fruit or sugar-free maple syrup. Scrambled eggs with cheese and bacon bits are an occasional favorite of mine.
Initially caffeine can cause you to be more alert and actually concentrate better. However, too much caffeine can cause you to become jittery and lose concentration. It can also cause you to lose restful sleep as the effects can linger in the body for a long time. A cup of coffee in the morning is safe for most people. However, if you wish to drink more without becoming jittery, drink decaffeinated beverages or better yet, lots of water. Your body needs at least 64 ounces of water everyday. If you do not provide sufficient amounts you may feel fatigued from dehydration.
A good strategy for eating smart and controlling your mood is to take a daily multivitamin because on some days you’ll need to fill in the gaps nutritionally. No kind or amount of food can affect your mood like finding ways to eliminate stress and becoming physically active. Take a walk, lift dumbbells, or do sit-ups. Read a book or meditate to relieve stress. When you are stressed you eat more, when you eat more you gain weight, and that becomes stressful too. Remember, eating right is not only healthy for your body; it can also be healthy for your mood!
This time of the year is my favorite time of the year for enjoying satisfying soups or stews. Soups and stews are also a great way to get the daily recommended servings of vegetables, legumes and whole-grains. Cooking methods are also quite easy; saucepan, crock-pot, lunchbox stove and even a microwave oven can be used. Choose fresh ingredients whenever you can. If you must use canned, rinse and drain before using, if practical, as this will remove most of the added salt. Lean meats and whole-grain pasta or brown rice are good choices too. Here are a few of my favorites to get you started.
New Mexico's Best Red Chili
Prep Time: 0:30
Number of Portions: 3
Quantity Unit Ingredient
10 ounces sirloin steak, trimmed cut into thin strips
3 teaspoons Whole grain flour
1 tablespoon extra virgin olive oil
1/2 cup red bell pepper chopped
1/2 cup red onion chopped
14.5 ounces no salt added diced tomatoes
1 cup low sodium beef broth
1/4 cup dry red wine
2 tablespoons Hot New Mexico Chili Powder
1 tablespoon ground cumin
1 teaspoon Adobo seasoning
1/2 teaspoon Italian seasoning
1/2 teaspoon crushed pequin peppers
1/4 teaspoon black pepper
Place steak strips in a bowl and mix well with flour to coat. In a large saucepan or wok, heat olive oil on moderate heat; add beef and cook until evenly brown. Add onions and red bell pepper; continue to cook until onions are translucent.
Add remaining ingredients and continue to cook and stir on moderate heat until gravy thickens. Reduce heat to lowest setting and simmer for about 10 minutes. Divide into serving bowls.
Per Serving: 361 Calories; 19g Fat (48.2% calories from fat); 24g Protein; 22g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 849mg Sodium.
Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates.
Tuscany Potato & Sausage Soup
Prep Time: 0:30
Number of Portions: 3
Quantity Unit Ingredient
6 ounces sweet Italian turkey sausage
1 medium russet potato quartered and sliced
1 tablespoon extra virgin olive oil
1/4 cup onion sliced 1/4" thick
1/4 cup red bell pepper julienned
2 cloves garlic minced
1/2 teaspoon Italian seasoning
1/2 teaspoon crushed red pepper optional
1/4 teaspoon black pepper
2 cups low-salt chicken broth
1 cup skim milk
2 stalks green onion sliced thin
1/4 cup Spelt Flour
Boil potatoes in large saucepan until tender. Drain and set aside.
Add olive oil to pan, remove sausage from casings and cook over moderate heat, until it's no longer pink. Add garlic, onions and red bell pepper; cook for 2 minutes. Add spices then sprinkle flour over mixture and stir and cook for 1 minute longer. Add chicken stock and milk, stir well and bring to a boil. Reduce heat and simmer for about 5 minutes while stirring several times.
Add cooked potatoes and continue to simmer for another 5 minutes, again stirring several times.
Divide into serving bowls and garnish with green onion.
Per Serving: 287 Calories; 12g Fat (35.2% calories from fat); 24g Protein; 27g Carbohydrate; 4g Dietary Fiber; 49mg Cholesterol; 476mg Sodium.
Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat.
Moroccan Lentil & Vegetable Soup
Prep Time: 0:35
Number of Portions: 3
Quantity Unit Ingredient
1 tablespoon extra virgin olive oil
1/2 cup yellow onion chopped
3 cloves garlic minced
1/3 cup lentil rinsed and drained
1 teaspoon coriander julienned
1 teaspoon cumin minced
1/4 teaspoon black pepper
1/4 teaspoon ground cinnamon optional
14 ounces low sodium chicken broth
1/2 cup water
1/3 cup celery chopped
1/3 cup sun-dried tomatoes chopped
1 medium yellow squash chopped
1/3 cup red bell pepper chopped
1 tablespoon parsley, freeze-dried
2 whole plum tomatoes chopped
2 tablespoons cilantro chopped
Heat oil in medium saucepan over medium heat. Add onion and garlic and cook until onion is tender. Stir in lentils, coriander, cumin, black pepper, and cinnamon; cook for 2 minutes. Add chicken broth, water, celery and sun-dried tomatoes; bring to boil. Reduce heat and simmer covered for 25 minutes.
Add squash, bell pepper, and parsley, Continue cooking, covered, until lentils are tender.
Stir in plum tomatoes and cilantro just before serving
Per Serving: 198 Calories; 5g Fat (23.1% calories from fat); 15g Protein; 26g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 416mg Sodium.
Exchanges: 1 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 Fat.
Shitake and Ginger Hot Sour Soup
Prep Time: 0:20
Number of Portions: 3
Quantity Unit Ingredient
14 ounces low sodium chicken broth
1/2 cup water
1/4 cup Minute Rice Brown Rice
2 whole dried shiitake mushroom rinsed and drained
1 tablespoon crystallized ginger minced
1/4 teaspoon red pepper flakes
1/4 teaspoon garlic powder
1/4 teaspoon black pepper optional
2 tablespoons Drew's All Natural Salad Dressing, Shitake and Ginger**
1 tablespoon HoneyTree's Sugar Free Honey*
1 package Melissa's Stir Fry Vegetables
4 ounces cooked chicken chopped
3 tablespoons onion thinly sliced
In a saucepan on medium heat, bring to a boil chicken stock and water; add mushrooms and rice, cook for 1 minute. Reduce heat simmer and add spices. Remove
mushrooms and slice. Return mushrooms to pan. Add remaining ingredients, except onions, and simmer for 5 minutes.
Divide into serving bowls and garnish with thinly sliced onions.
Notes: *Ordinary honey may be substituted. **Apple cider vinegar may be substituted.
Per Serving (excluding unknown items): 280 Calories; 8g Fat (28.3% calories from fat); 21g Protein; 27g Carbohydrate; 3g Dietary Fiber; 32mg Cholesterol; 415mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Some of the graphics on this page courtesy of Trucker’s News and eTrucker.
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