When I lived in France, I saw there were so many types of salads out there that the word “salad” took on a completely different meaning.  There were fruit salads, vegetable salads, tabouli, bean salads….the list goes on and on.

And food took on a whole new meaning too.  Especially during the Summertime when it was too hot to cook (AND there was no air-conditoning!)  I saw the abundance of foods available — whole foods.

My favorite pastime (besides eating and drinking some wine) was going to the outdoor markets.  Walking around, the air was filled with so many amazing smells:  I’d catch a whiff of the ripeness of a tomato, the sweetness of a freshly cut melon, the aroma of a strawberry picked just hours before, an organic chicken roasting at a nearby stall.  And the cheeses — ah, the cheeses!  Now that was quite an aroma…and I loved it.  Then I’d walk past rows of olives (I never knew there were so many types!) and I swear I could taste them with my eyes.

And the herbs….the fresh herbs filled the air.

(Okay, my taste buds are watering….now what was I talking about?  Oh, salads….)

So I’d go to the farmer’s market and take a look (and some tastes!) of the foods that were in season.  And I’d go home an try to create a salad.   And sometimes just taking what was already in my pantry, and adding some of those fresh herbs, or a fresh vegetable or two, made all the difference.

So here’s a salad recipe I came up with made with canned black beans.  No, it’s not a French recipe.  But as in the summertime I didn’t want to cook too much, I was always looking for new ways to make salads.  So I’d often use some of the items I’d get at the markets, and then add some of my pantry items to mix it up a bit.

Besides, beans are a great source of protein so they fill you up, have cholesterol-lowering fiber, and are loaded with antioxidants.  Plus they’re low in calories (and that’s always a bonus).

So this recipe is super easy, quick, and even a non-cook can easily make it.  Because that’s what I’m all about.  Making food and cooking easy for anyone to do.

Because you don’t have to be a French-chef to prepare good and healthy foods.

Black Bean and Corn Salad

Ingredients:

2 (15 ounce) can of black beans, thoroughly rinsed and drained

1 (15 ounce) can of corn, rinsed and drained

1 pint of grape tomatoes, cut each in half (or 3-4 plum tomatoes, seeded and chopped)

1 green or red bell pepper, seeded and diced

1/2 cup chopped green onions or shallots

1 fresh jalapeño pepper, seeded and minced

1/2 cup fresh chopped cilantro

3 Tbsp of lime juice (about the amount of juice from two limes)

2 Tbsp olive oil

Salt and pepper to taste

Directions:

In a large bowl, combine the beans, corn, tomatoes, bell pepper, onions, jalapeño and cilantro.  Add the lime juice, olive oil, and add salt and pepper to taste.  Stir and chill before serving.

Serves 6-8

So this holiday weekend when you’re firing up the grill, and tired of a boring lettuce salad and want to add to the mix something healthy, satisfying and easy — try it out.

What are some of your favorite salads?

© Dinneen Diette

©2010 Eat Without Guilt. All Rights Reserved.

If you’re looking for ways to save a little while food shopping, but don’t want to sacrifice good nutrition, you just may be surprised how easy it is to do both.

Eating healthier foods can actually save you money.  When people eat more healthfully (especially if the family does it together), they not only reduce their waistlines but their grocery bills go down too.

When people decide to eat healthier and lose a few pounds they usually do (and should): reduce portion sizes, buy fewer high-calorie foods, and purchase less ‘extras’, foods that add lots of calories but have little nutritional value like chips, sodas, or donuts.  These changes add up to savings at the grocery store.

Though convenience and high-calorie foods may seem cheaper, but as they have little or no nutritional value people tend to eat a lot of them.  Their body is saying “hey, I’m not satisfied and need nutrients so please eat more.”  So people who eat these cheap foods are often those who are more likely to be overweight.

First, because they’re eating unhealthy foods.  And second, because their body is lacking proper nutrition so they often eat a lot of it.  It’s a double whammy.

Here are some tips to help shrink your grocery bill AND your waistline:

1)  Buy produce in season. You’ve probably heard (or read) me say this more this once. When food is in season it’s when they’re the most nutritious AND least expensive.  Foods in season at the grocery store are priced to sell.  For example, during the summer months corn on the cob is quite cheap.  But try buying it other times of the year and you can pay up to 10 times as much.  Grocery stores often have special deals or a “buy of the week” on fruits and vegetables that are in season, so be sure to check them out.

2)  Purchase “overripe” produce. The grocery store I shop at has an area in the back of the produce section with fruits and vegetables that are overripe and thus for sale at a huge cut in price.

Often what we American’s think of as overripe produce is actually still quite good.  A banana with a some brown on it is actually at its peak.  But for some reason, we have been conditioned to believe that all produce needs to be evenly shaped and be the perfect color.  So when a grocery store wants to get rids of the produce that isn’t “nice looking,” they mark it down a good deal.

The first thing I do when I food shop is go to this ‘price reduction’ section and often find a bundle of produce really, really cheap.  With those ‘brown-looking’ bananas, I’ll make homemade banana bread, banana-choc-chip cookies (which are very yummy), or freeze them for my smoothies.

3)  Buy frozen or canned. When food is NOT in season, you may find it cheaper frozen or canned.  You can purchase frozen berries in the winter at a fraction of the price you would for fresh.  Besides, who wants fresh berries in December when they are bland, have no flavor, been shipped hundreds of miles to get to the store, and have the high price tag?

Produce is typically frozen or canned at the peak of ripeness, when nutrients are plentiful (noticing a trend here…?)

4)  Bring your lunch to work. Spending about $2 a day on a homemade lunch verses $6 a day on the sandwich shop next to your office will save you about $80 a month and $960 a year.

Here in downtown Boston (and the suburbs) sandwiches and salads run at about $7-$10, and that’s without a drink!  And we know that even the bottled water runs $1-2 dollars each too.

When I worked in an office job I always brought my lunch.  I just brought leftovers from dinner the night before.  Not only did I eat healthier but I saved a LOT of money!

5)  Cook once, eat twice (or three times). You’ll save both money and TIME if you cook larger amounts and use the extra for leftovers.  Cook once for today’s meal, then put the leftovers in the fridge (for the next days lunch, just like tip #4), or you can even freeze a serving or two for when you need a quick meal but don’t have the time to cook.

6)  Make your own coffee or latte. Do you really need to spend $3-$4 per coffee each day?  If you purchase just one coffee a day (and I know many people that buy 2 or more) with the coffee or latte costing between $3-$4, making your own at home and bringing it with you to work could save you $90-$120 per month or $1080-$1400 per year!  That’s big bucks!

And if you want another coffee during the day, just buy a basic coffee machine for the office.  It will really save you money and you can then ‘splurge’ for the occasional latte once in a while.

7)  Shop at ethnic grocery stores. They’re showing up in more and more cities and neighborhoods and becoming easier to find. My husband and I shop at Middle Eastern, Asian, Indian and Mexican ethnic stores.  You can find spices, rice, olives, pastries (REAL pastries, not the sugar-loaded bland stuff at the supermarket) and even produce at a fraction of the cost you’ll find at regular grocery stores.  You just might be surprised at the values and quality you can find.

8)  Go to the store with a list, stick to it, and leave the kids at home. Okay, I know my husband is reading this right now and shaking his head.  I admit that when I go to the grocery store I often come home with more than I needed.  But it’s something I’m working on and my hubby can attest that I’m getting much better

So shop for only what you need and don’t spend forever in the store buying extra items.  You’ll not only spend more, but chances are many of those ‘additional’ items will just end up going bad and in the trash bin.

For moms:  leave the kids at home.  This way you’re not tempted to give in to pressure from a crying child saying “I want this!”

9)  Shop at the local farmer’s market. This time of year they’re available in many cities and sprouting up in suburbs too.  Chances are the produce is organic (read: healthier) and didn’t have to travel far to get to you, cutting down on costs.  You’ll also only find what’s in season (see tip #1) and get to know the people who cultivated the food.

10)  Save on protein foods. At least once a week try to substitute inexpensive, vegetarian sources sch as beans, legumes, tofu, and eggs instead of the more expensive meat, fish or poultry.  You could also try using a smaller portion of meat, fish or poultry and extending the dish with more whole grains, beans, eggs or vegetables.  It will save you money and is really much healthier.

If you remember just one thing, remember this:  ideal food is nutrient-dense (as in fruits, whole grains, and vegetables), not calorie-dense (convenience and junk food) and the least expensive may be fresh, frozen or canned.

Eating healthier can really save you decent money and just may help you lose a few pounds.

©2010 Eat Without Guilt. All Rights Reserved.

1) When you’ve finished everything on your plate?

2) When the box or bag is empty? 

3) When the TV show is over?

4) When you feel full?

If you answered #4 – good for you!  You probably have a healthy weight and are maintaining it.

However, if you answered any of the first three, you may need to take a look at your eating style, or more precisely, your fullness factor.

A key element in keeping your weight down is whether you use internal or external cues to signal that it’s time to put down your fork and step away from the table.

Last year researchers at Cornell University studied people in the U.S. and France to better understand how they decide they’ve had enough to eat. The researchers found that the more people relied on external cues, the heavier they were.  External cues are just what the terms says, outside signals – like an empty plate or the end of a TV show – that tell people when to stop eating. 

Those who used internal cues – like feeling full – were more likely to be of normal weight.

Not surprisingly, it was the French who most often used internal cues.  This is a key reason why they stay slim while still eating high-fat foods such as pastry and cheese.

These findings were touted as “news” but I can tell you, for me this was something I witnessed first-hand when I worked for a French travel company and also when I lived in France.

In general, the French eat until they’re full and then stop.  With they key word here being “stop.”  When they’ve had enough they don’t take seconds and just walk away (or stay seated at the table but don’t eat anymore).

The French attitude towards food emphasizes internal cues related to the pleasure of eating and minimizes opportunities from external cues. 

The Japanese have similar attitudes.  They have a saying that recommends “Hara hachi bunme”, which means “Eat until you are 80 percent full.”  Like the French, the Japanese eat slowly, enjoy the food for it’s flavor, and eat much smaller portions than Americans.

So now you’re thinking, “But how do I know when I’m full (never mind 80% full!) and when to stop?”

How to Know When You’re Full

If you don’t know when you’re full, you need to train yourself to pay attention to internal cues and diminish the influences of external cues. 

But first, be aware that it takes about 15 minutes for your stomach to send a message to your brain that you’re full.  This may be why the Japanese say to stop eating at 80% full (but I don’t know for sure – I’d love to get some insights from anyone Japanese!).

When you find yourself finishing off your plate and reaching for seconds, take a moment to stop and relax.  Talk to others you’re eating with, or if dining alone you can take the break to write in a food journal. 

You just may be surprised that after even 5 minutes, you may not want that second helping after all.

©2010 Eat Without Guilt. All Rights Reserved.

As someone whose job it is to help people lose weight (and keep it off), you might be surprised to hear that, yes, I do indulge a bit during the holidays. 

©2010 Eat Without Guilt. All Rights Reserved.