EAT MINDFULLY
TAKE YOUR TIME AND ENJOY.
IMAGINE ENJOYING EVERYTHING YOU EAT—really savoring the tastes and textures of food. Imagine a menu where food is abundant, nothing is off limits, and you make your choices without judgment or guilt and eat until you are truly satisfied.
This doesn’t have to be fantasy—this can truly be your reality. Mindful eating is to eat with pleasure, without fear or regret. It’s about eating for joy’s sake and not constantly worrying about losing control. Instead, you trust yourself to enjoy all foods, and to recognize when you’ve had enough.
Mindful eating is an ancient concept that has been practiced for thousands of years, yet it’s never been more relevant. Mindful eating is part of a rapidly growing non-diet movement that rejects restrictive regimens and embraces the idea of healthy habits, not diets—which is exactly what this book is all about.
While many of our other healthy habits have focused on what to eat, this habit is more about how you eat. It’s about keeping your mind on your meals. It’s about eating without distractions and concentrating completely on the food in front of you, which may take some practice. Yet this focus helps ensure that your mind is in tune with your body, allowing you to feel the subtle messages that you’re getting full.
This chapter will help you understand the basic principles of mindful eating. You’ll learn to abandon your past beliefs about diets, avoid eating on autopilot, and seek out the joy in food. Most importantly, once you master the concept of mindful eating, you’ll find yourself naturally making long-term changes so all 12 healthy habits will stick.
YOUR GOAL
Be mindful, purposeful, and joyful each time you eat.
The 12 Healthy Habits
MINDFUL EATING ISN’T A DIET that you go on and off. It’s about creating your own goals for healthy eating and physical activity that you can stick with for life. Take these five rules to heart:
1. ALL FOOD IS GOOD.
When you label certain foods as “bad” you’ll feel bad about yourself when you eat them, which can cause you to overeat.
2. NO FOODS ARE FORBIDDEN.
“Knowing that you can eat what you want with attunement will help you avoid feelings of deprivation, which often leads to uncontrollable cravings and ‘Last Supper’ overeating, then overwhelming guilt,” says Evelyn Tribole, MS, RD, co-author of Intuitive Eating.
3. SAY GOODBYE TO GUILT.
If you judge food, it makes it hard to fully enjoy certain foods because of the guilt associated with eating them. It’s this guilt that often leads to more overeating, not less.
4. DON’T PUNISH YOURSELF IF YOU OVEREAT.
Instead, remember what it feels like to be overly full, and work on new strategies to decrease the likelihood that you’ll eat more than you intended next time.
5. HOME IN ON YOUR OWN HUNGER.
Forget following the rigid rules set by the latest fad diet. Your body is the best barometer for how much food you need to consume to stay at a healthy weight. Mindful eating expert Michelle May, MD, suggests using a 1-to-10 scale to determine how hungry you really are (1 is ravenous, 10 is stuffed). Ideally, you want to end each meal at around a 5 or a 6 so you feel comfortable at the end of your meal.
“I had a hard time giving up my favorite foods.”
ATHAN PERAHORITIS
Hospital Phone Room Technician
MINDFUL CHALLENGE: Athan has gained and lost over 50 pounds on various diets over the years. His problem? Following a too-strict diet that dictated seven mini-meals a day with a long list of restricted foods. Now, Athan has been able to lose 60 pounds eating the foods he loves. His success strategies:
NEW APPROACH
▪ Don’t restrict yourself. Athan has welcomed back previously forbidden foods and said the freedom to eat these foods when he wants has helped him avoid overeating. “I learned to listen to my body and what I wanted,” he said. “Since the labels were taken off of food (‘good’ or ‘bad’), I was free to eat what I really wanted for that meal. Now when we go out I don’t have to worry about what to eat. I do not have to stress over what people are going to serve or where we are going to eat. I just look for the food that looks best to me.”
▪ Listen to your body. Athan has learned to distinguish between physical hunger and the other reasons he was eating, such as stress or fatigue. Even though weight loss is not the primary goal of mindful eating (the emphasis is on health, happiness, and vitality), Athan has lost 60 pounds eating the foods he loves. He’s now going through training to become a mindful eating facilitator for the “Am I Hungry?” workshops that were so helpful to him.
Expert Chatter on Mindful Eating
@JessicaO_RD: Eat at a table and take time to eat...stop checking email or watching TV or whatever else...just concentrate on the food.
@tobyamidor: Mindful eating is being conscious of food you buy, what you eat, when you eat...putting thought into food you put in your body.
@annduna wayteh: Slow down, enjoy your food and enjoy your dining companions. Put your fork down between bites—still working on this myself.
IF YOU EAT QUICKLY OR WHILE WATCHING TV, working on the computer, or talking on the telephone, you won’t be giving your food or your body’s satiety signals your full attention. These distractions make it easy to overeat.
Fresh baked treats can be tempting. Limit yourself to one slice and savor it.
EAT SLOWLY.
It takes about 20 minutes for your stomach to send the stop-eating signals to your brain, so by the time those chemical messengers reach their destination, you may be on your way to overeating. In fact, chewing your food 40 times (instead of the average 15 times) can help you eat about 12% less food, according to a Chinese study published in the American Journal of Clinical Nutrition.
TAKE A CUE FROM THE JAPANESE.
Practice the concept of hara hachi bu. This cultural habit involves eating until you’re only 80% full. That way you can give your brain a chance to register that you’ve had enough, and you’ll stop before you feel stuffed.
ALWAYS SIT AT A TABLE TO EAT.
This tells your brain that you’re having a meal (something that doesn’t happen when you’re hovering over the sink or standing in front of the fridge). Aim to make eating an event of its own.
TURN OFF THE TELEVISION.
The vast wasteland of TV can lead to vast waists: One University of Massachusetts study found that people who watched TV during a meal consumed 288 more calories on average than those who didn’t.
AVOID ANY SORT OF MULTITASKING.
Shut off your computer, power off your smartphone, and focus on the task at hand: enjoying your meal. A UK study found that people who played a computer game during lunch ate faster, couldn’t remember everything they ate, and felt less full compared to the non-distracted group.
IF YOU’RE CONSTANTLY EATING ON THE RUN or turning to food for reasons other than hunger, chances are you’re not allowing yourself to enjoy the true taste of your meal. The true testament to the power of food is the feelings of unity, love, friendship, and family it often evokes. Martha Beck, PhD, life coach and author of The Four Day Win: End Your Diet War and Achieve Thinner Peace, offers advice on how to make every eating occasion an enjoyable one.
1. INHALE AND EXHALE.
“Slow, deep, even breathing tells the brain stem to put the entire brain into a state of calm,” says Beck. Take five deep in-and-out breaths after you sit down at the table and before you lift your fork.
2. GIVE THANKS.
“If you’re focused on gratitude, the stress can’t take over,” says Beck. “Gratitude stops addictive patterns in the brain.” After your five deep breaths, allow yourself a moment of gratitude, silent reflection, or prayer for the food you are about to eat.
3. REPLAY FRUSTRATING SITUATIONS.
When you do find yourself mindlessly eating, forgive yourself and move on. “Because we tend to remember what we did wrong, it helps to replay it in your mind with a different outcome,” Beck says. “It’s a way of rehearsing that behavior so it replicates more easily.” For example, you’re unhappy that you went overboard with the cheese board at a cocktail party. Replay the scenario, only this time you’re taking a bite or sip, enjoying it slowly, and truly savoring every flavor.
4. ENJOY WHAT’S ON YOUR PLATE.
“Never eat anything you don’t enjoy, and truly enjoy everything you eat,” says Beck. Take the first four bites of your meals slowly and with full attention on the food: Savor the flavors and textures so that you can begin to understand what mindful eating feels like.
COACHING SESSION
with JANET HELM, MS, RD
LOVING FOOD IS A GOOD THING
One of the main principles of mindful eating is loving food. There are so many reasons why it’s good to be a food lover.
▪ When you love food, you take your time with it. You don’t rush through your meal so fast that you barely notice the taste after the first few bites. Savoring every mouthful will help you slow down so you’ll enjoy what you’re eating and won’t miss the signals that you’re getting full.
▪ If you love food, you’ll give your meal undivided attention and won’t be tempted to work, read, watch TV, or surf the Internet while you’re eating. Splitting your focus means you’re not allowing yourself to fully enjoy what you’re eating, and you’ll likely eat more without even noticing.
▪ Loving food means you want to associate it with pleasure, not discomfort or pain as a result of overeating. Why ruin a positive culinary experience by eating to the point of feeling uncomfortably full? A food lover fearlessly enjoys the eating experience from start to finish without guilt or regret.
Get Inspired by Stories of Gratitude
THE NATURAL BY-PRODUCT OF A THANKFUL ATTITUDE toward food is a desire to share it with others. Below are the inspiring stories of three women who used food as a way to give back to their communities.
While her son serves in Iraq, she serves up home-cooked meals to returning soldiers.
SUSAN VOSMIK
USO Volunteer
TWENTY-NINE YEARS AGO, Susan Vosmik met her husband, Roger, in the mess hall when they were volunteers with the Illinois National Guard. Their son Christopher is a medical lab technician who served in a combat support hospital in Iraq. “I got started with the USO because they were very good to my son,” says Susan, who, along with Roger, helps bake everything from blueberry pancakes and sausage breakfasts to Russian apple cake— all of which she serves to the many soldiers in transit or in waiting at one of the USO facilities in Chicago’s O’Hare International Airport. “It’s so nice to see the troops, thank them personally, and help get them on their way,” she says. “For some of them it’s the first homemade food they’ve had since basic training. They’re so polite and awesome, and they say ‘thank you’ constantly. I couldn’t be prouder to do it.”
Nothing can rival the warmth and friendliness of preparing and donating a home-cooked meal to a grateful recipient.
She turned her love for entertaining into charitable fund-raising success.
JULIE EVARTS
Silent Auction Charity Dinner Hostess
JULIE IS A WORKING MOM with a passion for cooking, entertaining, and creating scenic tables to set the stage for her events—all skills she attributes to a childhood of watching her mother work magic in the kitchen. Four years ago, it struck her that her knack for entertaining could be used outside her home to help others—she could donate her talents to a local silent auction that raises money for several charities. Julie’s annual contribution: a four-or five-course dinner and cocktails for six that includes a beautifully set table. “Whatever people bid, it all goes to charity,” she says. “It’s fun for them, and I enjoy it. I love entertaining and am great about talking, so most end up in the kitchen with me.”
A mom turns grief into public awareness and research funding, one cookie at a time.
GRETCHEN HOLT WITT
Founder of Cookies for Kids’ Cancer
GRETCHEN FIRST HAD THE IDEA to bake cookies as a way to raise money for children’s cancer research in 2007, after her then-3-year-old son Liam had finished his own cancer treatments. “I wanted to come up with something that was so easy anybody could do it anywhere—something so innocent and warm and friendly and inviting that people couldn’t turn away.” In the beginning, Gretchen and 250 volunteers baked 96,000 cookies and raised $420,000 for pediatric cancer research. Today, this grassroots organization (cookiesforkidscancer.org) helps people set up bake sales across the country, sending 100% of
profits to fund the fight against pediatric cancer. “Something magical happens every time people have a bake sale,” says Gretchen. “It’s this power of being a good cookie, the affirmation of moving in the right direction.” The empowerment of doing something is also what helps keep Gretchen going. “The awful twist is that we started this when Liam was cancer-free, and then we lost him. So as much as I would like to curl up in a ball and cry, I have to do it for him,” she says.
MINDFUL EATING MEANS YOU can find a way to enjoy all foods, including a juicy, delicious, and satisfying burger, if that’s what you’re really in the mood for. These ground sirloin burgers are big on flavor but aren’t super-sized, so you can feel good about firing up the grill.
Burgers with Blue Cheese Mayo and Sherry Vidalia Onions
“This is by far the best burger I have ever had that was cooked at home,” said Sraede on CookingLight.com. Flowerpot916 said, “Hands down, best blue cheese burger yet!”
A half ounce of blue cheese per serving packs a huge amount of flavor.
½ cup (2 ounces) crumbled blue cheese
¼ cup canola mayonnaise
2 teaspoons chopped fresh thyme, divided
¼ teaspoon hot pepper sauce
1 pound lean ground sirloin
1 teaspoon black pepper, divided
⅛ teaspoon kosher salt
½ teaspoon extra-virgin olive oil
4 (¼-inch-thick) slices Vidalia or other sweet onion
Cooking spray
2 teaspoons sherry vinegar
4 (1½-ounce) whole-wheat hamburger buns, toasted
4 (¼-inch-thick) slices tomato
2 cups loosely packed arugula
1. Preheat grill to medium-high heat.
2. Combine cheese, mayonnaise, 1 teaspoon thyme, and hot pepper sauce in a small bowl; stir well.
3. Divide beef into 4 equal portions, gently shaping each into a ½-inch-thick patty. Press a nickel-sized indentation in center of each patty; sprinkle patties evenly with ½ teaspoon black pepper and salt.
4. Brush oil evenly over both sides of onion slices; sprinkle with remaining ½ teaspoon pepper. Place patties and onions on grill rack coated with cooking spray; cover and grill 3 minutes on each side. Set patties aside; keep warm. Place onion slices in a zip-top plastic bag; seal. Let stand 5 minutes; toss with remaining 1 teaspoon thyme and vinegar.
5. Spread cut sides of buns evenly with mayonnaise mixture. Place 1 tomato slice on bottom half of each bun; top with ½ cup arugula, 1 patty, 1 onion slice, and top half of bun. Serves 4 (serving size: 1 burger).
CALORIES 420; FAT 21.8g (sat 5.1g, mono 10.6g, poly 5.2g); PROTEIN 31.5g; CARB 26.7g; FIBER 4.2g; CHOL 76mg; IRON 3.2mg; SODIUM 623mg; CALC 149mg
Out-N-In California Burger
“The sauce is delicious and I even tried it with a hot dog. I think that this will be one of our everyday burger favorites in the future,” said Mtblke40 on CookingLight.com.
3 tablespoons ketchup
2 tablespoons canola mayonnaise
2 teaspoons sweet pickle relish
1 teaspoon Dijon mustard
1 pound ground sirloin
⅛ teaspoon salt
⅛ teaspoon black pepper
Cooking spray
4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese
4 green leaf lettuce leaves
4 (1½-ounce) hamburger buns
4 (¼-inch-thick) slices red onion
8 (¼-inch-thick) slices tomato
½ ripe peeled avocado, cut into ⅛-inch-thick slices
8 bread-and-butter pickle chips
1. Combine first 4 ingredients in a small bowl.
2. Divide beef into 4 equal portions, gently shaping each into a ½-inch-thick patty. Press a nickel-sized indentation in center of each patty; sprinkle patties evenly with salt and pepper. Heat a large skillet or grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 3 minutes on each side. Top each patty with 1 cheese slice; cook 2 minutes or until cheese melts and patties are desired degree of doneness.
3. Place 1 lettuce leaf on bottom half of each hamburger bun; top with 1 patty, 1 onion slice, 2 tomato slices, about 2 avocado slices, 2 pickle chips, about 1½ tablespoons sauce, and top half of bun. Serves 4 (serving size: 1 burger).
CALORIES 417; FAT 19.5g (sat 5.6g, mono 5.3g, poly 4.3g); PROTEIN 38g; CARB 34.6g; FIBER 2.8g; CHOL 73mg; IRON 3.2mg; SODIUM 802mg; CALC 272mg
100-CALORIE BURGER TOPPERS
A quarter-pound of lean ground sirloin and a hearty whole-grain bun start you out at 250 calories. Try finishing it off with one of these 100-calorie combinations:
The Poached Egger
1 large poached egg + 1 tablespoon fresh salsa + ¼ cup green leaf lettuce + 1 tablespoon queso fresco
Beefy Caprese
1 ounce fresh buffalo mozzarella + ½ teaspoon extra-virgin olive oil + 2 heirloom tomato slices + 6 basil leaves
The American Standard
2 teaspoons ketchup + 3 dill pickle chips + 1 thin slice sharp cheddar cheese + green leaf lettuce + 1 heirloom tomato slice
COMFORT FOODS NOURISH the body and soul, and there may not be a more nostalgic dish than mac ’n’ cheese. Here are a couple of family-friendly versions that will surely put a smile on your face:
Bacon Mac
6 quarts water
3¼ teaspoons salt, divided
12 ounces strozzapreti or penne pasta
1½ cups fat-free milk
4 teaspoons all-purpose flour
2 cups finely shredded sharp cheddar cheese, divided
¼ cup sliced green onions
1 teaspoon hot sauce
¼ teaspoon freshly ground black pepper
2 center-cut bacon slices, cooked and crumbled
Cooking spray
1. Preheat broiler.
2. Bring 6 quarts water and 1 table-spoon salt to a boil. Add pasta; cook 8 minutes or until al dente. Drain.
3. Combine ½ cup milk and flour in a saucepan over medium heat. Gradually add remaining 1 cup milk; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; let stand 4 minutes or until mixture cools to 155°. Stir in 1½ cups cheese. Add remaining ¼ teaspoon salt, onions, hot sauce, pepper, and bacon; stir. Add pasta; toss. Spoon into a 2-quart broiler-safe dish coated with cooking spray; top with remaining ½ cup cheese. Broil 7 minutes. Serves 6 (serving size: about 1 cup).
CALORIES 399; FAT 13.8g (sat 8.5g, mono 4g, poly 0.8g); PROTEIN 20g; CARB 48.7g; FIBER 2g; CHOL 44mg; IRON 2.1mg; SODIUM 544mg; CALC 358mg
Creamy, Light Macaroni and Cheese
INSTEAD OF THE TRADITIONAL buttery, heavy sauce, butternut squash stands in to help squash out half the calories and three-fourths of the sat fat.
3 cups cubed peeled butternut squash (about 1 [1-pound] squash)
1 ¼ cups fat-free, lower-sodium chicken broth
1 ½ cups fat-free milk
2 garlic cloves
2 tablespoons plain fat-free Greek yogurt
1 teaspoon kosher salt
½ teaspoon black pepper
1 ¼ cups (5 ounces) shredded Gruyère cheese
1 cup (4 ounces) grated fresh pecorino Romano cheese
¼ cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided
1 pound uncooked cavatappi
Cooking spray
1 teaspoon olive oil
½ cup panko (Japanese breadcrumbs)
2 tablespoons chopped fresh parsley
1. Preheat oven to 375°.
2. Combine first 4 ingredients in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork (about 25 minutes). Remove from heat.
3. Place hot squash mixture in a blender. Add Greek yogurt, salt, and pepper. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Gruyère, pecorino Romano, and 2 tablespoons Parmigiano-Reggiano. Stir until combined.
4. Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9–inch glass or ceramic baking dish coated with cooking spray.
5. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add panko, and cook 2 minutes or until golden brown. Remove from heat; stir in remaining 2 tablespoons Parmigiano-Reggiano cheese. Sprinkle evenly over hot pasta mixture. Lightly coat topping with cooking spray.
6. Bake at 375° for 25 minutes or until bubbly. Sprinkle with parsley, and serve immediately. Serves 8 (serving size: 1⅓ cups).
CALORIES 390; FAT 10.9g (sat 6.1g, mono 2.1g, poly 0.4mg); PROTEIN 19.1g; CARB 53.9g; FIBER 3.2g; CHOL 31mg; IRON 2.4mg; SODIUM 589mg; CALC 403mg
A MEAL SHARED WITH FRIENDS AND FAMILY goes beyond any sensory gratification to the feelings of love and togetherness it elicits. Yet, it’s easy to overlook the deeper pleasures of the table amid our hectic lives. These festive entrées can help you slow down and truly celebrate special occasions with family and friends.
Beef Tenderloin with Horseradish-Chive Sauce
Lots of black pepper and horseradish add zest to this lean tenderloin.
“Easy to make, easy to serve, impressive, and delicious. What more could you ask for?” said HouseofGee on CookingLight.com.
1 (2-pound) beef tenderloin, trimmed
1 tablespoon olive oil
1½ teaspoons coarsely ground black pepper
¾ teaspoon kosher salt
⅔ cup light sour cream
2 tablespoons chopped fresh chives
3 tablespoons prepared horseradish
1 teaspoon fresh lemon juice
1 teaspoon Dijon mustard
⅛ teaspoon kosher salt
1. Preheat oven to 450°.
2. Heat a large skillet over medium-high heat. Rub beef with oil; coat on all sides with pepper and ¾ tea-spoon salt. Add beef to pan; cook 3 minutes, browning on all sides.
3. Place beef on a broiler pan. Bake at 450° for 25 minutes or until a thermometer registers 125°. Remove from oven; let stand 10 minutes before slicing. Combine sour cream and remaining ingredients; serve with beef. Serves 8 (serving size: 3 ounces beef and about 1½ tablespoons sauce).
CALORIES 210; FAT 10.1g (sat 4.1g, mono 3.9g, poly 0.5g); PROTEIN 25.7g; CARB 2.4g; FIBER 0.3g; CHOL 67mg; IRON 1.7mg; SODIUM 310mg; CALC 21mg
Roast Pork Tenderloin with Plum Barbecue Sauce
Asian spices give this barbecue sauce a complex flavor, which enhances the sweet-tart flavor of the plums.
Sauce:
2 tablespoons canola oil
1 cup chopped onion
2 garlic cloves, finely chopped
¼ cup packed brown sugar
¼ cup rice wine vinegar
¼ cup ketchup
2 tablespoons lower-sodium soy sauce
2 teaspoons dry mustard
1 teaspoon ground ginger
½ teaspoon black pepper
⅛ teaspoon crushed red pepper
2 whole cloves
1½ pounds black plums, quartered and pitted
1 star anise
Pork:
2 tablespoons canola oil
2 (1-pound) pork tenderloins, trimmed
½ teaspoon salt
½ teaspoon freshly ground black pepper
1. To prepare sauce, heat a large saucepan over medium-high heat. Add 2 tablespoons canola oil to pan; swirl to coat. Add onion and garlic; sauté 5 minutes, stirring constantly. Add sugar and next 10 ingredients; bring to a boil. Reduce heat, and simmer, partially covered, 30 minutes or until plums break down and sauce thickens, stirring occasionally. Discard cloves and anise.
2. Preheat oven to 450°.
3. To prepare pork, heat a large skillet over medium-high heat. Add 2 tablespoons oil to pan; swirl to coat. Sprinkle pork evenly with ½ teaspoon salt and ½ teaspoon black pepper. Add pork to pan; sauté 7 minutes, turning to brown on all sides.
4. Transfer pork to a foil-lined jelly-roll pan; coat with ½ cup plum sauce. Roast pork at 450° for 15 minutes. Remove pork from oven. Turn pork over; coat with an additional ½ cup plum sauce. Roast 7 minutes or until a thermometer inserted in thickest portion of pork registers 145°. Remove from pan; let stand 10 minutes. Slice crosswise. Serve with remaining plum sauce. Serves 8 (serving size: 3 ounces pork and about ⅓ cup sauce).
CALORIES 378; FAT 10.3g (sat 1.6g, mono 5.6g, poly 2.4g); PROTEIN 25.2g; CARB 50.7g; FIBER 4.7g; CHOL 62mg; IRON 2mg; SODIUM 417mg; CALC 22mg
EXPERT TIP: You Are in Charge
“Mindful eating means your body is in charge. You make choices that help you feel good, eating what you want, when you want. You don’t fight or resist your environment. Instead, you have natural brakes in place to make sure that you don’t eat out of control. Sure, you see delicious food around you, but if you’re not hungry, you’re not as tempted by it. And you don’t feel deprived by not eating it.”
—Linda Bacon, PhD, nutrition professor at City College of San Francisco and author of Health at Every Size: The Surprising Truth About Your Weight
POTATOES ARE OFTEN DEMONIZED as a starchy carb and thrown into the forbidden category for dieters. Yet, mindful eating makes room for all foods. If you’ve been eliminating potatoes from your menu rotation, here are some easy, praise-worthy ways to bring them back.
Microwave Smashed Potatoes
4 (6-ounce) baking potatoes, peeled and cut into 1-inch pieces
½ cup reduced-fat sour cream
½ cup 1% low-fat milk
2 tablespoons minced fresh chives
½ teaspoon salt
½ teaspoon freshly ground black pepper
1. Place potato pieces in a large microwave-safe bowl. Cover bowl with plastic wrap; cut a 1-inch slit in center of plastic wrap. Microwave at HIGH 10 minutes. Let stand 2 minutes. Add sour cream and remaining ingredients to bowl; mash with a potato masher. Serves 4 (serving size: about 1 cup).
CALORIES 225; FAT 4.1g (sat 2.5g, mono 1.1g, poly 0.2g); PROTEIN 5.6g; CARB 42.6g; FIBER 2.8g; CHOL 13mg; IRON 0.8mg; SODIUM 333mg; CALC 78mg
Southwest Variation:
Omit sour cream and chives; decrease milk to 2 tablespoons and salt to ¼ teaspoon. Add ¾ cup plain low-fat yogurt; 1 tablespoon chopped chipotle chile, canned in adobo sauce; and ¼ teaspoon ground cumin. Serves 4 (serving size: about 1 cup).
CALORIES 206; FAT 1g (sat 0.6g, mono 0.2g, poly 0.1g); PROTEIN 6.3g; CARB 43.9g; FIBER 3.2g; CHOL 3mg; IRON 0.9mg; SODIUM 236mg; CALC 104mg
The potato is the humble star of the comfort-food pantry. Fresh herbs, reduced-fat sour cream, and reasonable portions of high-flavor cheeses amp up the flavor.
Roasted Garlic Variation:
You can find roasted garlic cloves at the salad bar in many grocery stores. Omit sour cream and chives; increase milk to ¾ cup. Add ¼ cup coarsely chopped roasted garlic cloves and 1 tablespoon chopped fresh sage. Serves 4 (serving size: about 1 cup).
CALORIES 203; FAT 0.7g (sat 0.3g, mono 0.1g, poly 0.1g); PROTEIN 5.7g; CARB 44.9g; FIBER 3g; CHOL 2mg; IRON 0.9mg; SODIUM 329mg; CALC 82mg
Bacon and Cheddar Variation:
Decrease salt to ¼ teaspoon. Add ¼ cup (1 ounce) reduced-fat shredded extra-sharp cheddar cheese and 1 center-cut bacon slice, cooked and crumbled; mash with a potato masher to desired consistency. Serves 4 (serving size: about 1 cup).
CALORIES 254; FAT 6.1g (sat 3.7g, mono 1.1g, poly 0.2g); PROTEIN 7.8g; CARB 42.9g; FIBER 2.8g; CHOL 20mg; IRON 0.8mg; SODIUM 280mg; CALC 129mg
Spinach Baked Potato
“Another winner,” said SDanielson1973 on CookingLight.com. “My daughter loved this. We used goat cheese instead of feta and threw a couple of cherry tomatoes in with the spinach while it was wilting.”
4 (6-ounce) Yukon gold potatoes
1 ½ tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
½ teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
¼ cup vertically sliced red onion
3 garlic cloves, thinly sliced
1 (9-ounce) package fresh spinach
½ cup crumbled feta cheese
1. Pierce each potato several times with a fork. Microwave at HIGH 13 minutes or until tender, turning after 7 minutes.
2. Combine oil and next 4 ingredients in a bowl, stirring well with a whisk. Heat vinaigrette in a large skillet over medium-high heat. Add onion and garlic; sauté 2 minutes. Gradually add spinach; toss until wilted. Divide spinach among potatoes. Top each with 2 tablespoons crumbled feta cheese. Serves 4 (serving size: 1 topped potato).
CALORIES 255; FAT 8.1g (sat 2.8g, mono 4.4g, poly 0.6g); PROTEIN 7.7g; CARB 39g; FIBER 5.2g; CHOL 13mg; IRON 3.7mg; SODIUM 358mg; CALC 121mg
EXPERT TIP: Get to the Root of Your Habit
“Dieting is like weeding your garden with nail clippers; it’s a difficult, endless, futile chore that will never get to the root of the problem. Until you know the real answers to why you’re eating when you’re not hungry or why you continue the eat-repent-repeat cycle, you’re doomed to repeat those behaviors again and again. Mindful eating allows you to put away your nail clippers so you can get to the root of your issues and cultivate the habits you really want.”
—Michelle May, MD, author of Eat What You Love, Love What You Eat and founder of amihungry.com
CHOCOLATE IS ONE of those intensely loved and also intensely feared foods. But it’s OK to love chocolate. If you ban it, your cravings will only intensify. Knowing that you can eat chocolate means you’ll likely eat less. These delectable desserts are the perfect reminder of why you’re so passionate about cacao, the food of the gods.
Rich Chocolate Pudding Pie
“The crust is amazing and goes incredibly well with the filling, whipped cream, and berries,” said Lifeisgood on CookingLight.com. “Although I like an Oreo crust, it can’t even compare to this one!”
You can substitute 1 teaspoon vanilla extract for the rum.
Crust:
30 chocolate wafers
3 ounces bittersweet chocolate, melted
1 tablespoon canola oil
Filling:
¾ cup sugar
¼ cup cornstarch
¼ cup unsweetened cocoa
¼ teaspoon salt
1 ¾ cups 1% low-fat milk
2 large egg yolks
4 ounces bittersweet chocolate, finely chopped
1 tablespoon white rum
¾ cup fresh cherries
10 tablespoons fat-free frozen whipped topping, thawed
1. To prepare crust, place wafers in a food processor; process until finely ground. Add 3 ounces melted chocolate and oil; process until blended. Press into bottom and up sides of a 9-inch pie plate. Freeze 15 minutes or until set.
2. To prepare filling, combine sugar, cornstarch, cocoa, and salt in a large saucepan; stir with a whisk. Add half of milk and yolks; stir with a whisk until smooth. Stir in remaining milk. Cook over medium heat 5 minutes or until thick and bubbly, stirring constantly. Remove from heat. Add 4 ounces chocolate, and stir until smooth. Stir in rum. Pour filling into prepared crust. Cover with plastic wrap; chill 4 hours or until set. Serve with cherries and whipped topping. Serves 10 (serving size: 1 pie slice, about 1 tablespoon cherries, and 1 tablespoon whipped topping).
CALORIES 320; FAT 14.2g (sat 5.9g, mono 5.3g, poly 1.8g); PROTEIN 5.5g; CARB 49.5g; FIBER 3.2g; CHOL 44mg; IRON 1.7mg; SODIUM 193mg; CALC 77mg
“These are amazing!” said Suelatham on CookingLight.com. “I made them for a neighborhood get-together and they were a big hit. Everyone wanted the recipe! It’s a keeper!”
Brownies:
3.38 ounces all-purpose flour (about ¾ cup)
1 cup granulated sugar
¾ cup unsweetened cocoa
½ cup packed brown sugar
½ teaspoon baking powder
6 tablespoons butter, melted
2 large eggs
1 teaspoon vanilla extract
Cooking spray
Topping:
¼ cup butter
¼ cup packed brown sugar
3 ½ tablespoons evaporated fat-free milk, divided
½ cup powdered sugar
¼ teaspoon vanilla extract
1 ounce bittersweet chocolate, coarsely chopped
⅛ teaspoon coarse sea salt
1. Preheat oven to 350°.
2. To prepare brownies, weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients in a large bowl, stirring well with a whisk. Combine 6 tablespoons butter, eggs, and 1 teaspoon vanilla. Add butter mixture to flour mixture; stir to combine. Scrape batter into a 9-inch square metal baking pan lightly coated with cooking spray. Bake at 350° for 19 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool in pan on a wire rack.
3. To prepare topping, melt ¼ cup butter in a saucepan over medium heat. Add ¼ cup brown sugar and 1½ tablespoons milk; cook 2 minutes. Remove from heat. Add powdered sugar and vanilla; stir with a whisk until smooth. Spread mixture evenly over cooled brownies. Let stand 20 minutes or until set.
4. Combine remaining 2 tablespoons milk and chocolate in a microwave-safe bowl; microwave at HIGH 45 seconds or until melted, stirring after 20 seconds. Stir just until smooth; drizzle over caramel. Sprinkle with sea salt; let stand until set. Cut into squares. Serves 20.
CALORIES 180; FAT 7.2g (sat 4.1g, mono 1.7g, poly 0.3g); PROTEIN 2.1g; CARB 27.8g; FIBER 0.8g; CHOL 37mg; IRON 0.9mg; SODIUM 76mg; CALC 26mg
EXPERT TIP: Forget “Forbidden”
“If you give up the idea that certain foods are forbidden, you may find that you don’t want them as much as you thought you did. You may also discover that you’re satisfied with smaller amounts when you do eat them.”
—Marsha Hudnall, MS, RD, blogger, A Weight Lifted
MINDFULNESS IS SOMETHING you can apply to drinking, too. While research shows having one glass of wine or beer with your evening meal is unlikely to affect your total calories, more than that can add calories and prime your appetite. The key to mindful drinking is taking your time, tasting every sip so you’re less tempted to overdo it. Here are some festive ways to say cheers to moderation.
Blackberry Margaritas
1½ tablespoons sugar
½ teaspoon kosher salt
1 lime
1¼ cups water
½ cup sugar
1 cup 100% agave blanco tequila
⅔ cup fresh lime juice
½ cup Grand Marnier (orange-flavored liqueur)
12 ounces fresh blackberries
1. Combine 1½ tablespoons sugar and salt in a dish. Cut lime into 9 wedges; rub rims of 8 glasses with 1 lime wedge. Dip rims of glasses in salt mixture.
2. Combine 1¼ cups water and ½ cup sugar in a microwave-safe glass measuring cup. Microwave at HIGH 2½ minutes, stirring to dissolve sugar; cool. Place syrup, tequila, fresh lime juice, Grand Marnier, and blackberries in a blender; process until smooth. Strain mixture through a cheesecloth-lined sieve over a pitcher; discard solids. Serve over ice. Garnish with remaining lime wedges. Serves 8 (serving size: about ½ cup and 1 lime wedge).
CALORIES 179; FAT 0.2g (sat 0g, mono 0g, poly 0.1g); PROTEIN 0.5g; CARB 23.1g; FIBER 1.6g; CHOL 0mg; IRON 0.2mg; SODIUM 121mg; CALC 11mg
1 cup fresh cranberries
1 cup vodka
½ cup sugar
4 satsumas, peeled
¾ cup Grand Marnier
¼ cup fresh lime juice
½ cup crushed ice
1. Place first 4 ingredients in a food processor; process until pureed. Refrigerate 8 hours or overnight. Strain mixture through a cheesecloth-lined sieve over a bowl, pressing to extract juice. Discard solids. Stir in Grand Marnier and lime juice. Place 1 cup satsuma mixture in a martini shaker with ½ cup crushed ice; shake. Strain mixture into 2 martini glasses. Repeat procedure to yield 10 cocktails. Serves 10.
CALORIES 156; FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0.1g; CARB 18.8g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 2mg; CALC 7mg
Apricot-Ginger Bellinis
Sugar syrup:
¾ cup water
¾ cup sugar
1 (2-inch) piece peeled fresh ginger, halved
Remaining ingredients:
1 teaspoon grated lime rind
1 teaspoon fresh lime juice
1 (15-ounce) can apricot halves in light syrup, drained
1 (750-milliliter) bottle prosecco or other sparkling white wine
Fresh lime slices (optional)
1. To prepare sugar syrup, combine ¾ cup water and sugar in a small saucepan. Bring to a boil; cook 2 minutes or until sugar dissolves. Add ginger. Remove from heat; cool. Chill 4 hours.
2. Strain sugar syrup through a colander into a bowl; discard ginger. Place ⅓ cup sugar syrup in a blender; reserve remaining syrup for another use. Add rind, juice, and apricots to blender; process until smooth. Spoon 2 tablespoons apricot puree into each of 8 glasses. Top each with ⅓ cup prosecco; stir gently. Garnish with lime slices, if desired. Serves 8.
CALORIES 112; FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0.2g; CARB 13.1g; FIBER 0.5g; CHOL 0mg; IRON 0.1mg; SODIUM 1mg; CALC 4mg
EXPERT TIP: Learn the Art of Stopping
“There is a Zen story about a man riding a horse that’s galloping. A bystander asks, ‘Where are you going in such a hurry?’ and the rider replies, ‘I don’t know, ask the horse!’ This is how many people lead their lives. They’re riding a horse, but don’t know where they’re going and can’t stop. The horse is our ‘habit energy,’ the relentless force of habit that pulls us along. Being mindful means learning the art of stopping—stopping your running so you can be present and conscious when you eat. Only until you are fully aware of what’s going on in your daily life can you begin to change.”
—Lilian Cheung, DSc, RD, lecturer, Harvard School of Public Health