It’s hot outside, and you’ve got about 50 million more fun things to do than ponder nutritious choices. So just … don’t! With our simple tricks and tips, eating well is as effortless as lounging by the pool.
PROBLEM: We love Mexican and Chinese takeout. Do you have any smart picks?
Solution: On Chinese night, order steamed dishes (shrimp or chicken with broccoli, or tofu and eggplant) minus the sauce. Then, get spicy green beans or sauteed spinach with garlic, and mix the orders together, cutting your intake of sugary and sodium-filled sauce roughly in half while doubling the veggies.
For a Mex-fest, ask for up to three soft corn tacos stuffed with grilled shrimp, chicken, fish or steak and loads of veggies. Avoid fried items, like quesadillas, tostadas, gorditas and taquitos. Skip rice, too, but go for the frijoles and as many types of salsa as your heart desires. Top with one (heaping) tablespoon each of guac and cheese for a filling, mostly plant-based-meal.
PROBLEM: My crew is lactose intolerant. Any good picks besides almond milk?
Solution: There are tons of new options made from oats and peas as well as other nuts, soy and legumes. Some are delicious – and others taste like liquefied chalk. It’s subjective, so be adventurous within these guidelines: Try for “milks” or lactose-free dairy milks that have 8 g of protein per serving, are fortified with vitamin D, have 30 percent of your daily calcium and are clearly labeled “unsweetened.”
GH Nutritionist Approved pick: Fairlife lactose-free milk – the company uses an uber-precise lactose filter, which makes it higher in protein.
PROBLEM: Oh, no! My coffee order has 400 calories!
Solution: Opt for a cafe misto or cafe au lait with lowfat milk or unsweetened soy – more coffee and less milk than a latte, and fewer calories. Or go for a whole-milk cappuccino, a still light but creamy treat. For extra flavor, add some cocoa powder, cinnamon or vanilla powder and, instead of sugar, use GH Nutritionist Approved pick SweetLeaf Sweet Drops for sweetness from no-cal stevia.
PROBLEM: Every member of my family wants something different, and I don’t know where to start!
Solution: Tell them to make their own dinner … sort of. You provide the base – corn tortillas, baked potatoes (sweet or regular) or 100 percent whole-grain pitas – and they pile on nutritious options from your genius toppings bar. Put out veggies, shredded part-skim cheese, avocado and tomato sauce or salsa plus plain Greek yogurt.
Complete the meal with unsalted beans or fried eggs, which take minutes to prep while your family sets the table. Oh, look: Everybody’s happy!
ON ANOTHER MATTER …
MMM … Morning: Breakfast Burritos
Power your day with this simple make-ahead recipe.
- 1/2 lb tomatillos, husked, rinsed and halved
- 1 jalapeno, halved and seeded
- 1/2 small onion, cut into wedges
- 2 tablespoons fresh lime juice
- 1/3 cup packed cilantro
- 1/2 teaspoon kosher salt, to taste
- 6 large eggs
- 1 teaspoon olive oil
- 1 tablespoon water
- 1 cup shredded pepper jack or cheddar cheese
- 1 cup fat-free refried beans
- 4 large tortillas
1. Arrange oven rack 6 inches from broiler; heat broiler.
2. Arrange tomatillos and jalapeno, cut sides down, on a foil-lined baking sheet along with onion, and broil until blistered, 10 to 12 minutes. Let vegetables cool, then transfer to a food processor. Add lime juice, cilantro and 1/4 teaspoon salt, and pulse to combine.
3. Beat eggs with 1 tablespoon water and 1/4 teaspoon salt. Heat oil in large nonstick skillet on medium. Add eggs and cook, stirring with rubber spatula every few seconds, to desired doneness, 2 to 3 minutes for medium-soft eggs. Fold in 1/2 cup cheese.
4. Spread 1/4 cup beans on each tortilla, then divide eggs and remaining cheese on top. Spoon 2 tablespoons salsa over each and roll, folding sides over filling and then rolling from bottom up. If desired, crisp both sides in nonstick skillet on medium.
The following products and vehicles were recalled by the Consumer Product Safety Commission and the National Highway Traffic Safety Administration. Unless otherwise indicated, discontinue use of the products immediately and return them to the store where purchased for a refund. For more information about the products, call the manufacturer or CPSC’s toll-free hotline, 800-638-2772. Only some cars or trucks recalled are affected. Contact a dealer for your model to see if it is included in the recall. The dealer will tell you what to do.
Burton Snowboard boots, sold at Burton and other specialty stores nationwide and online at Burton.com and other websites from November 2016 through December 2017 for between $300 and $400.
The boots can release from the binding unexpectedly, posing a fall hazard to the user. Consumers should immediately stop using the recalled snowboard boots and contact Burton to receive a free new heel cleat. Burton is contacting all known purchasers directly. Burton at 800-881-3138 from 8 a.m. to 6 p.m. EST Monday through Friday, email at firstname.lastname@example.org or online at www.burton.com. Click on “Step On Heel Cleat Update” for more information.
2018 Buick Regal
During the manufacturing process, the rear seat belts may have been improperly routed around the bolster bracket on the rear outboard seats, which can cause inadequate restraint of the passengers. If the seat belt fails to adequately restrain the passengers in a crash, it can increase the risk of injury. GM will notify owners, and dealers will inspect the rear outboard seat belts, correcting the routing of the seat belts as necessary for free. Owners may contact Buick customer service at 800-521-7300. GM’s number for this recall is 18117.
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—GOOD HOUSEKEEPING REPORTS: Summer healthy eating guide–