Wednesday, October 30, 2013

The Substitution


I pride myself for being a healthy eater. So I peeked into my refrigerator to find eggs and whole milk  for Alex (I don't believe in low fat foods). On the lower shelves there were veggies for Alex's soup and  fruits and berries for his daily yogurt shake.

Interestingly, I thought, most of the good food in the fridge was for Alex. So what do we eat?! Oh, I see cheese, and more cheese, leftover Four Cheese Ravioli with the buttery garlic sauce, and ice cream, of course.

Okay, I will not be judging myself for the apparent poor choices, especially since I have high cholesterol and heart decease in my family! So, from now on, the new me will have to develop a few habits to stay healthy and fit.

Habit #1
To substitute at least half of all the cheese, pasta, rice, mashed potatoes, and any processed foods I eat with vegetables (and I don't mean French Fries or Onion Rings!).

On the way home, I stopped by the Trader Joe's and the Whole Foods markets. At first, I found myself taking the usual route around the isles starting at the wine section and then moving to the breads, cheeses, and... pastas, of course. So I stopped myself and turned back to the vegetable isle. This time I decided to pick up either kale or spinach, or anything in that family.
Choices are endless. The veggies are already cut and pre-washed. How easy can it be?!

So, today for dinner, I would have a plate of Alex's tomato soup, sautéed cabbage and a piece of baked salmon. Will it be satisfying? That I will have to see.

Did you know that one cup of spaghetti pasta with a sauce ranges anywhere from 350 to 1,200 of mostly processed calories. Meanwhile, if I sauté the entire pack(4 cups) in one tablespoon of olive oil and season it with salt, pepper, and any other favorite seasoning, that will be about 200 of healthy calories, packed with fiber and vitamins. (And that is for the entire pack!) 
I have to say I was pleasantly surprised and enjoyed my cabbage dish, a great substitution for pasta, rice, or mashed potatoes. And if today it is a cabbage dish, tomorrow I can do spinach, or kale, or brussels sprouts, or zucchini, or ... You get my point.

Now, in about three hours I got hungry, but that is actually a good thing. Technically, in order to keep our metabolism going, we should eat every 3 hours or so. And I am all for it - it is 5 meals a day! And the choices are really good too - oatmeal or whole grain cereal are great for breakfast, I also very much love a peanut butter and honey sandwich, and, later during the day, I can have whole grain bread with humus spread, greek yogurt, cottage cheese with honey, or even a small cupcake with hot tea...  

xo, Zuma A.

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