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Recipe makeovers: 5 tips for healthier dishes

Can you count your grandmother’s beloved bread pudding as a healthy recipe? Scrumptious as it may be with four cups of whole milk, one stick of butter and four eggs, you probably wouldn’t find it on a list of healthy recipes. But you don’t have to remove it from your recipe box. Just modify that bread pudding with a few simple change-ups, and you’ve got another healthy recipe for your collection — not a fat and calorie disaster.

Here are five techniques you can use to help create healthy recipes. Remember, these are just some examples. Use your imagination and experiment to find other ways to create healthy recipes — maybe you can even serve them to Grandma!

Reduce the amount of fat, sugar and salt
You can often reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes. Use these general guidelines:
- Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat substitutes found in the baking aisle of most grocery stores.
- Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to boost sweetness.
- Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don’t require yeast too. For foods that require yeast, you may need to experiment: Some salt may be necessary for leavening to keep baked goods from being too dense or flat.
Make a healthy substitution
Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes but also can boost the nutritional content.
- Pasta. Use whole-wheat pasta instead of enriched pasta. You’ll triple the fiber and reduce the number of calories.
- Milk. Prepare a dessert with fat-free milk instead of whole milk to save 66 calories and almost 8 grams of fat per cup.
- Meat. When making casseroles, scale back on meat, poultry or fish and increase the amount of vegetables. You’ll save on calories and fat while gaining more vitamins, minerals and fiber.
Cut back some ingredients
In some recipes, you can eliminate an ingredient altogether or scale back the amount you use.
- Toppings. Eliminate items you generally add out of habit or for appearance, such as frosting, coconut or whipped-cream toppings, which are all high in fat and calories.
- Condiments. Cut condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can contain a lot of salt, sugar, fat and calories. Use low-sodium soy sauce in a smaller amount than a recipe calls for to decrease the amount of sodium.
- Cheese. If a recipe calls for 1 cup of shredded cheddar cheese, use 1/2 cup instead.
Change cooking and prep techniques
There are several healthy cooking techniques that can capture the flavor and nutrients of a well-loved recipe without adding excessive amounts of fat, oil or salt. Try these preparation techniques for healthy recipes.
- Cooking method. Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming.
- Basting liquid. If the directions say to baste the meat or vegetables in oil or drippings, use a small amount of wine, fruit juice, vegetable juice or fat-free vegetable broth instead.
- Nonstick cookware. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.
Downshift your speed and downsize the portion
No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. You can help your diet by not rushing through meals and cutting back on the portion size too.
- Slow down. Eat your meals more slowly to give your body a chance to register the fact that you’re filling up. Put your fork down between bites if necessary. You’ll eat less in the long run.
- Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups. And learn to use common visual cues to understand servings — one serving of whole-grain cooked pasta is about the same size as a hockey puck, for instance.

Putting it all together to create healthy recipes

Before plunging ahead with a recipe, look it over and think about what you can change to turn it into a healthy recipe. Make notes of any alterations so that you can refer to them the next time you prepare the recipe. You may have to make the recipe a few times before you get the results you want, but finding the right combination of ingredients — for the desired taste, consistency and nutrients — is well worth the trouble.

Make healthy choices at any restaurant

When ordering food at a restaurant, do you know which items may be loaded with fat and calories? Unlike when you’re grocery shopping, the foods in a restaurant may not have nutrition labels listing their fat grams and calorie content.

Hidden calories refer to the extra calories in many dishes that come from ingredients you may be unaware of. That’s why they’re such a problem for people grappling with weight control. Ingredients are often added to enhance the flavor, color or texture of food — for example, seasonings, sauces, cheesy toppings or dressings. And sometimes they’re part of the process used to prepare the dish — for example, oil or butter for cooking. These calories add up fast.

Use these tips to steer clear of hidden fat and calories in restaurant food.

Appetizers. If you’re having an appetizer, choose one that contains primarily vegetables, fruit or fish. Lettuce cups, edamame, fresh-fruit compote and shrimp cocktail served with lemon are healthy appetizers. Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether and just focusing on your entree.
Soup. The best choices are broth-based or tomato-based soups. Creamed soups, chowders and pureed soups can contain heavy cream or egg yolks.
Bread. Muffins, garlic toast and croissants have more fat and calories than do whole-grain bread, breadsticks and crackers. Skip the temptation by asking the server not to bring the bread basket.
Salad. Your best choice is a lettuce or spinach salad with a low-fat dressing on the side. Limit all of the high-calorie add-ons, such as cheese and croutons. Also beware that chef salad and taco salad are usually high in fat and calories because of the meat, cheese and other extras — such as the taco salad’s deep-fried shell.
Side dish. Choose steamed vegetables, rice, fresh fruits, a baked potato or boiled new potatoes instead of higher-calorie options, such as french fries, potato chips and mayonnaise-based salads.
Entrees. You maywant to skip pasta dishes with meat or cheese or dishes with creamy sauces. The names of certain dishes are sometimes giveaways that they’re high in fat, such as prime rib, veal parmigiana, stuffed shrimp, fried chicken, fried rice and fettuccine Alfredo. Instead, look for these healthy terms when choosing an entree: baked, broiled without added butter, grilled, poached, roasted or steamed.
Dessert. Finish your main meal before ordering dessert. By the time you’re done, you may not even want dessert. If you do order dessert, consider splitting it with one of your companions. Some healthy dessert options include fresh fruit, sorbet or sherbet.

Also, be mindful of two common dining-out challenges: the urge to order more food than you need and the impulse to eat every bit of food on your plate — even when the portion size is way too large for one person!

7 tips to breaking breakfast barriers

Breakfast is considered the most important meal of the day for a reason: People who regularly eat a healthy, balanced breakfast tend to concentrate better and get more physical activity than those who skip it. Breakfast eaters also have an easier time managing their weight and have good cholesterol levels.

Take a bite out of the habit of skipping breakfast with these strategies:

Get into the habit. Start with grabbing just a piece of fruit as you walk out the door. Gradually include other food groups.

Curb your sweet tooth the healthy way. Try making French toast using whole-grain bread dipped in a batter made of egg whites or an egg substitute, a pinch of cinnamon and a few drops of vanilla extract. Fry in a nonstick skillet or use a cooking spray. Top with thinly sliced apples, unsweetened applesauce, berries or sliced banana for sweetness.
Prepare in advance. If you’re rushed in the morning, set the table the night before with bowls and spoons for cereal or slice some fruit ahead of time and place your smoothie blender out on the counter. Keep easy favorites such as hard-boiled eggs, fresh fruit, instant whole-grain oatmeal and low-fat yogurt on hand.
Think out of the (cereal) box. Don’t limit yourself to traditional breakfast foods. Leftover vegetable pizza or a turkey sandwich on whole-wheat bread can make a healthy breakfast.
Take it with you. If there’s no time to eat breakfast at home, pack a brown-bag breakfast or grab a banana and take it with you.
Split it up. If you’re not hungry first thing in the morning, eat a slice of whole-wheat toast or drink a glass of 100 percent fruit juice. Later, eat a healthy mid-morning snack.
Change gradually. Have breakfast on two mornings at first, and three mornings a little later. Your eventual goal is to eat breakfast every day.

Whenever you’re tempted to skip your morning meal, just remember that a good breakfast also helps keep you from becoming ravenously hungry later in the day, so you won’t eat as much.

Flexibility: Stretch your way to better health

You might be thinking that it’s hard to carve out time in your schedule for exercise, let alone stretching. But most cardio and strength-training programs cause your muscles to tighten. That’s why it’s important to stretch regularly to keep your body functioning well.

Regular stretching:

Increases flexibility, which makes daily tasks easier
Improves range of motion of your joints, which helps keep you mobile

Improves circulation
Promotes better posture
Helps relieve stress by relaxing tense muscles
Helps prevent injury, especially if your muscles or joints are tight

Stretching essentials

Keep these key points in mind:

- Target major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
- Warm up first. Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. If you only have time to stretch once, do it after you exercise — when your muscles are warm and more receptive to stretching. And when you do stretch, start slowly.
- Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. Then repeat the stretch on the other side. For most muscle groups, a single stretch is usually sufficient.
- Don’t bounce. Bouncing as you stretch repeatedly gets your muscles out of the stretch position and doesn’t allow them to relax, making you less flexible and more prone to pain.
- Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
- Relax and breathe freely.

Don’t hold your breath while you’re stretching.

Fit stretching into your schedule

As a general rule, stretch whenever you exercise. If you don’t exercise regularly, you may want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you may want to stretch every day or even twice a day.

Think about ways you can fit stretching into your daily schedule. For example:

Do some stretches after your morning shower or bath. That way, you can shorten your warm-up routine because the warm water will raise muscle temperature and prepare your muscles for stretching.
Stretch before getting out of bed. Try a few gentle head-to-toe stretches by reaching your arms above your head and pointing your toes.
Sign up for a yoga or tai chi class. You’re more likely to stick with a program if you’re registered for a class.

What you should know before you stretch

You can stretch anytime, anywhere — in your home, at work or when you’re traveling. But if you have a chronic condition or an injury, you may need to alter your approach. For example, if you have a strained muscle, stretching it as you usually do may cause further harm. Talk with your doctor or a physical therapist about the best way for you to stretch.

Healthy meal ideas for hectic days

Do your intentions to eat well seem to fly out the window when you have a packed schedule? Stay grounded with these simple tips, no matter how long your to-do list is:

Make an effort to eat as a family at least once a day. A pleasant meal that isn’t rushed promotes family bonding and improves the likelihood of eating a well-balanced meal. Be flexible with timing: You may need to eat dinner early or make a plan to always sit down together just for breakfast to accommodate everyone’s hectic schedule.

Cook ahead. When you have time to cook, make a double batch and freeze leftovers for quick meals on busy days. For instance, simmer enough pasta for two days. Serve it hot one night with sauce, then chilled in a salad with tuna and low-fat salad dressing the next.
Stock your pantry with foods for simple meals. Good examples are whole-wheat pasta, fresh and frozen vegetables, fresh and canned fruits, 100 percent whole-wheat bread, lean deli meats, salsa, canned dried beans, and low-fat or fat-free yogurt and cheese.
Go for health and convenience. Some convenience foods are designed to be healthy and lower in calories. A healthy frozen entree or side dish is an option on busy days. Read labels for calories, fat and sodium. Stock healthy versions of quick foods like instant brown rice.
Look for shortcuts. Simplify your meal prep and save time by buying pre-cut fruits and vegetables, precooked meats, shredded low-fat cheeses, packaged salads, and frozen or canned vegetables. There’s nothing quicker than fresh fruit, but fruit canned in its own juice (not sugary syrup) is also OK. Rinse canned vegetables with water to remove excess sodium.
Keep a list of simple menu ideas. Recipes that include common staples and take 20 minutes or less come in handy on days when you’re rushed.

It always helps if you plan meals ahead, but if your house is stocked with healthy choices you can wing it and still eat well. Remember that healthy eating doesn’t have to be complicated or involve hard-to-find ingredients.

By Mayo Clinic Staff.

7 meatless meal ideas

Meat doesn’t have to be the only source of protein in your diet. In fact, studies show that eating red meat and processed meat can increase your risk of developing heart disease and cancer.

Since meatless meals are built around vegetables, beans, nuts, seeds and grains, they offer many nutrients, including protein. Eggs and low-fat dairy foods also are good protein sources. Eating a variety of these foods throughout the day can give you all the essential amino acids — the building blocks of protein — that your body needs. In addition, protein from meatless sources can be just as filling. Another bonus: Buying less meat can also help you spend less on food, as meat usually costs more than its healthy alternatives.

Meatless recipes can offer a world of enjoyable possibilities, including some fun ethnic meals. Start exploring your meatless options — and your cooking creativity — with these ideas:

Substitute part or all of the meat with extra vegetables when making lasagna, pasta and stews.
Order mushroom and cheese or veggie pizza.
Stir-fry vegetables with tofu instead of meat.
Make vegetable kebabs.
Choose bean burritos or tacos.
Make chili or spaghetti sauce with soy-based vegetable crumbles instead of ground meat.
Grill portobello mushrooms in place of hamburgers.

Instead of building your meals by focusing on meat, think about the colorful and satisfying meals you can create by starting with vegetables and whole grains.

4 ways to make new habits stick

All of us approach the process of personal change a little differently. But anyone can take a cue from these key principles as you work to adopt new habits.

Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.

Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
Focus on what you’re adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.
Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.

By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!

By Mayo Clinic Staff

Grip strength can predict lifespan

How strong you can grip may be a better predictor of future health and longevity according to a recent study published in the British Medical Journal. After accounting for age and a wide variety of other factors, such as diet, amount of time being sedentary, and socioeconomic status, researchers found that muscle weakness—defined by a grip-strength measurement of less than 26 kilograms (57 pounds) for men and less than 16 kilograms (35 pounds) for women—was associated with a higher risk of premature death and a higher risk of heart and lung disease, and cancer.

Researchers in Norway found that those who have excellent grip strength in their 80s and 90s are more likely to live in good health into their 100s. The role of skeletal muscle is often under-appreciated. It not only controls our body movement; skeletal muscle also stores protein and plays a major role in glucose and lipid metabolism.

Published July 30, 2018 by Dr. Daniel Thomas, DO, MS

Get into the habit: Pack your lunch

Bringing your lunch to work is a breeze with these quick and simple strategies.

How often do you just grab whatever’s available when you’re hungry, even relying on a vending machine to supply your midday meal? Reinvigorate your lunch, save money and eat healthier with the following packing tips:

Pick foods from a range of food groups to maximize your energy. Choose fruits; vegetables; low-fat milk, yogurt or cheese; whole-grain bread, cereal, pasta or brown rice; and lean meat, chicken, fish, eggs or beans for your lunches.

Think beyond the typical sandwich and chips. Stuff whole-grain pita bread with sliced chicken, cucumbers, red onion, low-fat feta cheese and a dash of light dressing. Make kebabs with cut-up fruits and pair with low-fat yogurt as a dip. Replace peanut-butter sandwiches with another nut or seed spread like sunflower-seed butter.
No microwave? No problem. Keep hot foods hot with an insulated vacuum container such as a thermos. Fill with hot stew, chili, vegetable soup or leftovers for a satisfying meal on a cold day.
Have easy brown-bag options handy. Pair low-fat cheese sticks and smoked turkey slices with whole-grain crackers, crunchy raw vegetables and a handful of grapes, or try whole-grain pasta salad — made with chicken, vegetables and shredded Parmesan cheese — with low-fat pudding and a crisp apple. Another option: Layer hummus, sliced tomatoes and reduced-fat sharp cheddar cheese over whole-grain bread for a taste-tempting sandwich. Add a handful of baked potato chips and a fresh pear for a satisfying meal.
Revive leftovers. Don’t let food from the day before go to waste — turn it into a tasty lunch! Pasta dishes can be enhanced with vegetables, such as a serving of broccoli or a handful of baby spinach. Bring salads to life by adding your favorite raw veggies or protein, such as a boiled egg, chicken or tofu.

Packing lunches can be challenging if you aren’t already in the habit. Look within yourself to find barriers to success and plan solutions that work for you…and save money while you’re at it!

Lack of sleep and sitting all day damages the brain

If you are sleep-deprived or if your job has you sitting all day, your brain is being damaged. If both apply to you, that is a double-whammy that no brain can withstand. Regularly getting less than 6 hours of sleep a night can cause the same long-term brain damage as alcohol abuse. Sitting at a desk all day or spending hours watching television damages the brain in a way that can increase the risk of dementia.

Recent research found that getting too little sleep causes the brain to literally eat itself. Specialized brain cells called astrocytes are more active in brains that are sleep-deprived. Astrocytes act like miniature vacuum cleaners, sucking up unwanted cellular debris. While normally this is good, when the vacuuming goes on too long, the astrocytes begin sucking up portions of the brain’s connections called synapses.

Sedentary behavior such as prolonged sitting has been found to be associated with thinning of the medial temporal lobe of the brain. This portion of the brain is crucial to the formation of new memories. Thinning of the medial temporal lobe can be an early sign of cognitive decline and dementia.

Published June 18, 2018 by Dr. Daniel Thomas, DO, MS

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