welcome to the OTAC Blog

Spring is in the air! The sun is shining! Energy levels are on the rise! It’s time to spring forward, literally!! No more thinking about eating better….let’s do it! And let’s not make it too complicated! Let’s DO something we know we can do! Often people tell me they are quite successful throughout the day, but they usually fall apart nutritionally in the evening. Let’s see if we can create a healthy eating habit just one night a week – what a doable start!

This was dinner for my family on Sunday evening – It’s unusual as I am the only one in my family that likes fish. In fact, most of the time, I am preparing myself something completely different from what the rest of my family will eat. But not this Sunday! I decided to just DO IT and they enjoyed it!

Here is Halibut baked in parchment paper with a side of fresh green beans and half a sweet potato. The Halibut is delicious, flavorful and really easy to make – here is the recipe:

You will need:
1/2 sweet onion, chopped
8-10 shitake mushrooms, chopped
1 14-oz can artichokes (in water) drained and chopped
1 tsp thyme
2 cloves of minced garlic
3 tbs olive oil
1 cup white wine
1 cup reduced sodium chicken broth (this is optional)
1 14-oz can fire roasted diced tomatoes
several dashes of tabasco
1/4 tsp sugar
salt and pepper to taste
4 6-oz Halibut filets, skinless (or any other white fish that you like that is similar: cod, rockfish, etc. will work just as well)
Old Bay seasoning
freshly squeezed lemon
4 pieces of parchment paper (about 15 inches long)

Sauté’ onion and mushroom in olive oil for about 5 minutes on medium heat. Add minced garlic and thyme and sauté’ for another minute. Add wine and chicken broth and allow to simmer and cook down until most of the liquid is absorbed. Add tomatoes, tabasco, sugar, salt and pepper and allow to simmer for about 15 minutes. Now, add the artichokes and stir. Allow to cool.
(This ragout can be made a day in advance and kept in the fridge if that is easier for you.)
Preheat your oven to 450 degrees. Take your parchment paper and fold it in half to make two rectangles. Spray the parchment paper lightly with cooking spray. Place about 1/2 cup of ragout on one side of the parchment paper (next to your fold line), then place the fish filet on top of ragout.Salt and pepper the fish and then add some Old Bay seasoning. Squeeze a little lemon juice over the top. Fold the other half of the parchment paper over top of the fish and bring the edges of the paper together. See the video below on creating your parchment packet. It’s super easy! Don’t think about it – just do it – you can! Place all packets on top of a cookie sheet.Bake at 450 degrees for 12 minutes – it will be done perfectly – no need to worry. Once out of the oven, place on plates and cut an “X” in the top of the parchment. You can either eat it in the parchment or simply slide it out onto your plate with all the yummy ragout! Enjoy your fish with a green salad or green veggie and half a sweet potato or brown rice. Or, eliminate the potato/rice all together and just double your veggies!

So, this spring – just do it. Cook an easy, delicious and nutrient-dense meal at home just once a week. I will keep posting recipes this month for you to try. Challenge your cooking skills weekly – creating a weekly habit of healthy eating will be realistic to achieve and oh so good for you!Let’s build on these good habits all spring long – adding a healthy breakfast in a few weeks (recipes coming) and so much more! Spring forward, summer-ready!

Bon appétit!

Each January, many of us find ourselves feeling motivated to make some changes to improve our health—and we feel a little light in the wallet from all of our Christmas spending. Here are some tips to assist you in implementing some strategies to create healthy eating options for you and your family…and you don’t have to break the bank to do it!

Tip #1: You MUST plan ahead! Create a food budget and stick to it.

Tip #2: Plan your meals. Use cookbooks, friends, family and the internet to get recipes and meal ideas. Planning ahead saves you time in the long run and means fewer last-minute trips to the grocery store where you might make expensive impulse purchases when you only went for a gallon of milk!

Tip #3: No impulsive eating out! Make sure your plan includes any and all eating-out plans that you have for the week. This means business lunches, lunch dates, eating on the run on busy nights and special occasions. Don’t forget to include this in your budget.

Tip #4: Use what you have. Take a look in your cupboards and your fridge. Use what you can for the upcoming week’s plan to prevent waste each week. While you are taking inventory, get rid of the junk!

Tip #5: Shop smart. A multi-step tip for getting the most (and spending the least) out of your grocery visits:

Write out a grocery list and stick to it.
Search high and low (literally) to find less expensive generic or store brands on grocery shelves. Stores place the highest priced brand name items at eye level. Be a savvy shopper!
Fresh foods are found throughout the perimeter of the grocery store. Shop there first to get the majority of your foods. Head to the freezer section next and then fill in the gaps with middle aisles (The middle aisles typically contain highly processed and boxed goods along with expensive snack type foods and sodas. Things you really don’t need! Don’t go there and you won’t be tempted!)
Make sure you have a shopper’s card and select foods that are on sale for the week. Be proud to be a savvy shopper–don’t be afraid or embarrassed to use coupons.
Never go to the grocery store hungry. Impulse purchases are made on an empty stomach.
Buy fresh fruits and vegetables that are in season – they are more delicious in season and less expensive. A few examples are:

Summer – melon, corn, tomatoes, peaches, berries
Fall – squash, apples, pumpkin
Winter – oranges, grapefruit

Support your local farmers market for in season fruits and vegetables.

Purchasing out-of-season fruits and veggies in the freezer section is less expensive and still healthy.
Shop alone if you can. Kids can get you off track pretty quickly and increase the food bill. However, if they come along, stick to your plan and you will be teaching them good shopping habits along the way.

Tip #6: Have a “meal-planning plan.”Another multi-step tip for making sure your meals are well-planned:

Capitalize on one-pot dishes. These meals are usually easy to prepare and are great as leftovers.
Double recipes and freeze half. (Don’t forget to plan for this in your grocery list.) You make two meals in the time it took you to prepare one.
Use beans! Beans cost less and pack a powerful nutritional punch. Cut down on the amount of meat in a recipe (saving money in the process) and add beans (which are delicious, nutritious and cost effective).
Buy yogurt in large tubs and portion out to single servings.
Switch to skim milk. A change from whole milk to skim milk can save a family of four $8-$10 per week and reduce calories by 5,000 and fat by 500 grams for the family!
When making cheese purchases, buy low fat and in blocks. (Slices are always more expensive.)
Have breakfast for dinner. It’s easy to prep, inexpensive and there are many healthy eating options.

Tip #7: When you eat out, do it smartly. Mind the following suggestions for eating out on a budget:

Share a meal or take half home for the next day.
Order an appetizer or salad as your meal.
Stick with water – sodas and alcohol increase calories AND the bill.
Stick to your weekly plan. Go out only on planned nights/days.

Healthy eating can be affordable. Like anything else worthwhile in life, a little effort goes a long way. Commit to a PRE-planned and healthy eating program for one month. If you follow the suggestions above, you’ll save time and money while bringing yourself and your family one step closer to achieving a healthy lifestyle.

Don’t get discouraged when you find yourself falling back to old habits for a day or two – it will happen. Don’t sweat the small stuff, and get back on track the next day. Keep at it and you will soon find yourself very pleased with your accomplishments. Oh, and feeling better inside and out!