Sunday, January 12, 2014


Weight Watchers has had Simple Start to their arsenal of tools to help new and existing members take steps towards a healthier lifestyle. I reviewed the new plan, and thought that it is exactly what I need to reinvigorate my desire to be healthier than I was yesterday. The plan is very simple. You can either chose from a given recipe for your meal or snack or design your own by picking a food from each group of suggested foods (Protein, Carb, fruit, veggie, healthy fat/oil categories). Plus you get 7 points plus value points to use on what every you want (wine, cheese, chocolate for me ;))

Yesterday, I did my grocery shopping for the week. First, I reviewed the recommended shopping list on the back of the Simple Start booklet I received in my meeting. It got me to thinking about what staples are necessary to have on hand to make healthy cooking easy.

  1. Herbs and spices – These are essential for flavoring the food you are preparing. You can find these in the produce section or the spice section of wherever you buy food. Once, I found some in the frozen section of Costco ( The frozen cubes of minced herbs are convenient for crockpot cooking, soups, or sauteing. I also love Gourmet Garden herbs and spices in a tube (
  2. Extracts – Another nice way to add flavor to foods. I added a teaspoon of peppermint extract to my brownie mix with out adding PPV. I saw that my local Super Target has about 5 or 6 different extracts to choose from (I remember seeing vanilla, maple, coffee, and some sort of mint).
  3. Produce – Stock up on what you love and keep it at eye level. Keeping fresh produce at eye level ensures you see it and will grab for it first. I also stock up on frozen produce for roasting. I also roast fresh produce when it starts to look no so fresh.
  4. Whole grain pastas, couscous, and quinoa – You can make a recipe on the fly with this staples. Combine with cooked veggies and a lean meat and voila you have a quick meal.
  5. Fat-free and reduced sodium broth or stock – I like to have on hand to add flavor to the foods I am cooking or to make a soup quickly. For soups I will put broth, chicken breasts, fresh/frozen and/or roasted veggies, and pasta, couscous, or quinoa into my crock pot with some herbs in the morning and will enjoy when I get home from work.
  6. Lean proteins – Fish, seafood, lean cuts of beef, chicken, turkey, and lean ground meat. The key here is to keep an eye on your portion size. A serving of meat is 2-3 oz. Many restaurants serve 8+ oz in a meal. I know that I lose more when my diet is higher in protien, but a 16 oz steak is way too much for me!
  7. Eggs – Hard boiled eggs can make an easy go-to breakfast or snack if you like them and are not allergic. Eggs are my favorite source of protein in the morning.

These are some of the things I have in my kitchen at all times. I do have things that are for the kids only. They are things I don't really care for, so it is easy for me to not eat them.  What are your staples?

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