ask the experts


LIGHTEN UP


DINNER Three simple ways to cut back calories without skimping on flavor.


1. Cut carbs Halve your grain serving while doubling up on non-starchy veggies, like greens, broccoli and tomatoes. 2. Fake it Try cauliflower rice or zucchini noodles in place of the real thing. 3. Go lean Opt for leaner cuts of meat when possible. Fish, chicken and turkey make great options.


Q A


and berries with Greek yogurt and granola


Top fresh apricots


for an easy breakfast.


MAKING TIME FOR EXERCISE


Q&A WITH THE NUTRITIONISTS


I’m really pressed for time. How can I cook and eat healthier?


Preparing your own meals and snacks is great for your waistline as well as your wallet. If you are really crunched for time, try prepping foil-pack recipes. Place precut veggies and lean protein, such as fish or chicken, along with 1-2 tbsp of your favorite low-sodium marinade on a sheet of foil, seal at the top and bake 15-20 min. This is a fast and easy way to make delicious home cooked meals while controlling portion size. Make extra packets for lunch.


What’s the best way to add more fruits and veggies to my diet?


Spring is a great time to add more produce to your plate. All sorts of lettuces, from romaine to butter lettuce, are in season now, so try to add a salad to both lunch and dinner. You can roast artichokes, drizzled with oil and wrapped in foil, in a 425°F oven for about an hour (or until tender) and use the leaves as a scoop with low-fat dips. For breakfast, top fresh apricots and strawberries with Greek yogurt and granola. Or swap out the sausage on your pizza for sautéed Swiss chard or baby spinach.


Q A


118 MARCH/APRIL 2016


Just like healthy eating needs a plan, so does exercise. Here’s where to start.


Block out time to exercise each week. Treat it like a doctor’s appointment that can’t be missed. • Wake up 15-30 minutes early each day and squeeze in some sweat time. • Break it up. You don’t have to exercise for 30 minutes consecutively. 15 minutes in the morning and another 15 in the evening will do the trick. • If time or money is tight, work out at home using a fitness app or web site. There are so many options available, including weight training and yoga.


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