FINDING BALANCE AT THE TABLE RETHINK THE CHEAT MEAL
Most of us have played the game where we swear off “junk food” on Monday, think about it all week, and then overdo it on Saturday. The idea of the “cheat meal” invites that cycle. It also comes with a lot of guilt. A better approach is to assume you’ll eat some of your favorite foods and then decide how to do so in a way your body can live with. One useful rule is to change what sits around the main item rather than trying to ban the item itself. If you enjoy pizza night, keep it, but add a big salad or tray of roasted vegetables to the table. That extra volume and fiber will help you feel full with fewer slices. For pasta, mix regular noodles with whole-grain or chickpea noodles, stir in vegetables and lean protein, and treat the sauce as a topping instead of the main ingredient. Portion and pairing are what matter most with all this. For instance, a comfort dish like mashed potatoes can remain if served as a side along with a main entrée and some vegetables. And an item like cheese works best when you think of it as a flavor rather than a meal. A couple of ounces with whole-grain crackers and fruit is very different from snacking on it straight from the block. Desserts also fit this pattern. Having ice cream every once in a while isn’t a problem for most people. A small bowl with sliced
banana or berries is a treat that keeps the sugar load in check. Dark chocolate is another good option, especially if you buy bars with more cacao and break off a square or two instead of eating the whole thing. It also helps to stop saving every craving for one day. Building in 2–3 planned “flex meals” each week takes the pressure off. You enjoy the food, pay attention to how it makes you feel, and go back to your usual pattern at the next meal. That kind of measured approach is often better for your health and sanity than a harsh all-or-nothing rule that leaves you feeling guilty and restricted.
TAKE A BREAK!
CHICKEN MISO SPINACH SOUP
INGREDIENTS • 2 tbsp extra-virgin olive oil • 5 small carrots, thinly sliced
• 4 cups cooked shredded chicken • 12 oz fresh baby spinach • 3 tbsp white miso • 1/4 cup thinly sliced scallion
1. In a large Dutch oven over medium- high, heat the oil. 2. Add carrots and onion and cook 6–8 minutes, stirring occasionally. 3. Stir in garlic and salt and cook 1 minute. 4. Add broth and bring to a boil, then reduce heat to medium. 5. Stir in chicken; cook 2 minutes. DIRECTIONS • 1 medium yellow onion, chopped • 6 cloves garlic, finely chopped • 1/4 tsp salt • 9 cups reduced-sodium chicken broth
6. Add spinach in batches, stirring until wilted. Remove pot from heat. 7. In a small bowl, stir 1/4 cup hot broth into miso until dissolved, then return mixture to pot. 8. Divide soup into bowls and top with scallions.
Inspired by EatingWell.com
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