Editorial

When I was younger, I thought I’d never live to see the year 2000 anything – it all seemed so far away. However, I thought being 50 years old was ancient, and I’d never live to be that age, either. Obviously, I’ve been proven wrong on all accounts, and I’m honestly so glad! In fact, now that I’m “older,” 90 is looking kind of young to me!

With each new year, we try to find ways to improve our life over the previous year. Some make resolutions, and some don’t, because we know they will lead to disappointment. I’m afraid I’m in the latter group.

For many, the improvement is health-based. That started in my family around September of 2009; due to some major health problems with my spouse, I had no choice in the matter! So now, it’s just a matter of keeping it up; however, I received ample instructions on how to do this at the hospital.

I’ve read, heard of, and/or tried numerous ways to achieve healthy cooking. Changing the way my spouse has eaten for years has been a tricky task, but, with a few changes in the way I cook some of his “favorite” foods, we are managing, and so far, it’s been rewarding. Below are some of the heart-healthy changes we made to lose and maintain our weight.

Adopt heart-healthy

cooking techniques

Baking, broiling, and roasting are the healthiest cooking options, while frying, especially in butter and solid shortening, are the worst. Use seasoning with herbs and spices, and Mrs. Dash instead of salt. Pepper always enhances the taste of foods.

Replace processed with fresh

Eliminate, or at least limit, processed foods and refined grains such as white bread, chips, cookies, and crackers, which are full of fats and sodium. Use whole grains, fruits, and vegetables. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole wheat or rye crackers.

Make oil substitutions

Use low-salt chicken broth or cooking spray to keep vegetables or chicken from sticking to the bottom of a pan instead of oil or butter. When baking, substitute applesauce for some of the oil in the recipe.

Watch your fat intake

Saturated fats are bad fats. They raise cholesterol, which increases the risk of heart disease and stroke, so opt for leaner cuts of meat like round, loin, sirloin, or 90 percent lean. I’ve started using ground buffalo meat, a much leaner cut, to replace half of the ground beef in recipes. You can also use a 50-50 mixture of ground sirloin and ground turkey. Low-fat cheeses and low-fat (skim) milk are also good ways to save on excess calories and fat.

Watch portion size

One serving of meat is three ounces, or about the size of a deck of cards, or the size of your fist; a serving of nuts is an ounce, or about a handful. To make it easier to eat less, use smaller bowls and plates.

Eating lots of fruits and vegetables will crowd out other foods that are higher in fat and calories. Move the meat off the center of your plate and heap on the vegetables. I have read in several articles that drinking a glass of water before or starting your lunch or dinner with a salad or bowl low-calorie soup can help lower your appetite.

Watch condiments and toppings

Use low-fat whipped cream cheese, low-fat or fat-free dressing on salads (leave off the croutons), low-fat mayonnaise, and low-fat cheeses. Use skim milk instead of two percent.

Now that I’ve shared these weight-loss tips with you, here’s a yummy heart-healthy meatloaf recipe!