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Deborah Enos, CN, is “The One-Minute Wellness Coach”–The Health Coach for busy people. She pares her health secrets down to simple and fast bullet points that can impact your life in 60 seconds or less.
Deborah serves as a board member for the American Heart Association. She has appeared on NBC, ABC and FOX News, and has been featured in The Costco Connection, Parade Magazine, Self Magazine, and USA Today.
Energy Foods Click here to download as a PDF
- Protein Bar I have two favorites– they’re both yummy. Kind Bars are nut-based, so they’re high in protein, but they’re also low in sugar. I also like the Ultra-Low Carb chocolate mint bar from Biogenesis. These bars will keep you energized and clear-headed for at least 3 hours.
- Hard Boiled Eggs They only have 75 calories and will increase your energy for about 2-4 hours. The fat in the yolk may also help to lower your stress levels. Even if you have cholesterol problems, you can still eat eggs. Talk to your Doctor if you have any questions.
- Nuts or seeds A serving is one ounce, which is about the size of a shot glass. The protein and fat in the nuts can help boost your energy and keep you full for about 2 hours.
- Edamame 1/2 cup of this snack packs a big punch: about 14 grams of protein and 7 grams of fiber!
- Water When you get dehydrated, you will feel tired, grumpy, and you may have a hard time making decisions.
- Peanut Butter and Jelly Sandwich on Whole Grain Bread You have protein here, a little fat and fiber. This snack can stay un-refrigerated for a few hours and still be safe. Also, the combination of protein and fat will keep you full and focused.
- String Cheese Individually-packed string cheeses are easy to take on-the-go, and they are packed with protein and fat that will keep you energized enough to tackle the rest of the day.
- Pumpkin Seeds Ounce for ounce, they contain more protein than any other nut or seed. A quarter cup has about 8.5 protein grams and is a rich source of many other vitamins and minerals. Studies show that the phytosterols they contain reduce cholesterol levels, enhance the immune response and may even decrease the risk of certain cancers.
- Non or low fat Plain Greek Yogurt It’s thicker and creamier and contains 50% more protein than regular yogurt because it contains less water. Sweeten it up with a teaspoon of “no sugar added” jam or some fresh fruit.
Costco Business Delivery Shopping List Click here to download as a PDF
Fruits
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Apples
Why I Like it: Apples have been shown to wake you up more than a cup of coffee. They are full of fiber (4 grams) and high in antioxidants. Great when combined with a handful of nuts or a Tbs. of nut butter. An apple can fill you up and is an excellent snack or a great way to kill you sweet tooth after lunch.
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Ready-Pac Apple Granola & Yogurt Snack Pac
Why I Like it: This is a nice combo of fruit (fiber), yogurt (protein) and granola (complex carbs). I think this is a good lunch and certainly something that can fill you up in a pinch. Also good for taking into long meetings or on a plane; and no prep on your part!
Veggies
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Veggie Snack Pac
Why I Like it: I think this is a healthy way to sneak more fruits and veggies into your daily diet. While I’m not a huge fan of eating a lot of pretzels, this is a small serving size so it receives my approval.
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Ready Pac Bistro Santa Fe Caesar Salad Bowls
Why I Like it: This is a great salad with protein and fiber. To make this a lower fat option, I would opt for using just ½ the amount of supplied dressing.
Bread
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Oroweat Sandwich Thins Whole Wheat
Why I Like it: This is an excellent way to make a sandwich. Everyone knows whole wheat bread is better for you than white bread. And this one comes with 5g of fiber and only 1g of fat and just 100 calories
Drinks
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Coffee creamer
Why I Like it: We all need to avoid the powdered creamers. Most of them are chock full of artery clogging trans fats. According to Harvard research, trans fats are responsible for 1 in 5 heart attacks. Just use the real half & half creamer; and this one comes in the perfect serving size.
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Talking Rain Sparkling Water Variety
Why I Like it: Calorie free, sodium free and it tastes delicious. I find that this drink is a good way for me to curtail my afternoon sweet tooth.
Snacks & Nuts
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Kirkland Signature Dry Roasted Almonds
Why I Like it: Almonds are one of my favorite afternoon snacks. High in protein and a good source of fiber; it helps to fill me up and it gives me an energy boost in the afternoon.
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David’s Pumpkin Seeds
Why I Like it: High in protein and zinc. Zinc is an immune system booster. This is an excellent snack, especially if your co-workers are sniffling and sneezing.
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Kirkland Signature California Pistachios
Why I Like it: Pistachios are high in protein. What I like about this snack is that it comes in the shell, making it harder to eat, so it naturally slows you down—a good thing!
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Walnuts
Why I Like it: Walnuts are an excellent heart healthy snack. A small handful will make a good high protein snack. Also, add some to your morning oatmeal or cereal to boost the protein/nutrient content.
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Kirkland Signature Trail Mix Tube
Why I Like it: I do like this trail mix. It’s a nice combo of sweet & salty. An ounce is a serving so keep an eye on your serving size and read your labels.
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popchips Variety Pack
Why I Like it: I am a huge popchips fan. I like that I can have an entire serving of chips for around 100 calories. Sometimes in the afternoon I just need a crunchy, slightly salty snack; and this one meets my standard. I also crumbled them up and add to salads in place of croutons (this is a huge fat & calorie saver)
Dairy
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Oikos Greek Style Yogurt Non-Fat
Why I Like it: Lower in sugar with almost 40% more protein than regular yogurts. Add some berries and a little trail mix for more variety.
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Darigold 1% Low Fat Milk
Why I Like it: This is a good source of protein and can help to keep your energy and blood sugar high throughout the afternoon.
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Bel Kaukauna Mini Babybel Cheese
Why I Like it: I really like this cheese. Lower in calories/fat than other types of cheese, I put this on whole wheat crackers for a decadent afternoon treat-without a ton of calories/fat.
Grab & Go Meal/Snack Ideas Click here to download as a PDF
- Rotisserie chicken in a Ziploc. I love the Costco chicken and usually buy two at a time. One for dinner and one for grab and go. While the chicken is still warm (makes it easier to pull apart) I slice it up and put 3 ounces in a Ziploc. This makes a great lunch if combined with a green salad and a piece of fruit.
- Columbus Herb Roasted Turkey Breast, another Costco favorite. I also buy two at a time and leave one a home and one at the office. A 2oz. serving is about 1½ slices, only 50 calories, 0 sugar and 13 grams of protein.
- Edamame (a fancy name for boiled soybeans). This is a high protein, high fiber and high energy addition to your lunch. Approximately 1 cup of pods (you only eat the beans, so about ½ cup). Boil them, in the pod, for about a minute, drain, and sprinkle with sea salt. Add to a Ziploc and enjoy!
- Nuts! ½ cup of almonds (about 30 almonds) has 6 grams of brain boosting protein for less than 200 calories. Keep a Ziploc of almonds at your desk and in your car.
- Greek yogurt: On average, Greek yogurt is much higher in protein and lower in sugar than most other brands. The protein content is North of 12 grams per serving-excellent! Fage and Chobani are both excellent brands.
- Sliced apples with a squeeze of lemon juice. The lemon juice will help keep the apples from turning dark.
- Blueberries & ½ cup of low fat cottage cheese. Cottage cheese is a protein powerhouse and when combined with berries, it is a high energy, high fiber and antioxidant rich snack.
- Snap peas or sliced cucumbers dipped in hummus. Costco carries Sabra hummus already in individual serving sizes ready for your lunch. Hummus combined with sliced veggies, is a snack that is high in fiber, protein and vitamins.
- Celery sticks with peanut butter (use almond butter if you’re trying to lower your cholesterol levels)
- Sliced yellow, orange or red bell peppers (green bell peppers are harder to digest) sprinkled with a vinaigrette dressing and a tablespoon of feta cheese. This snack is high in vitamin C and fiber.
- Hard-boiled eggs
5 Great Recipies Click here to download as a PDF
Click a title to view the recipe
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My Fancy Black Bean Soup
Ingredients
- 1 can of refried beans
- 1 can of black beans, rinsed to remove excess sodium
- ½ container of salsa
- Chicken broth
- Cheese, grated
- Low fat sour cream
- Sliced avocado
- Chopped cilantro
- Baked Chips (Pop Chips: salt and pepper flavor work well here)
Directions
In a medium saucepan, add both cans of beans, heat on low to medium for 2-3 minutes. Add ½ container of your favorite salsa and continue to heat. Take a hand blender and blend to the consistency that you desire. Then add chicken broth to thin out the soup to the consistency you prefer. If you need to spice it up, add more salsa or a partial packet of taco seasoning.
Spoon into bowls. Top with a little sour cream, a sprinkle of grated cheese, slice of avocado and some cilantro. Crumble up chips and add on top for extra crunch.
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SUPERPOWER Simple Salsa
Ingredients
- 2 cups chopped tomato
- 1 cup chopped sweet onion
- ¾ cup of chopped cilantro
- ½ of a finely chopped jalapeno pepper (Add a little at a time. Pepper temperature varies, so proceed with caution!)
- 1 diced avocado
- Juice of 1 lime
- Salt to taste
Directions
In a glass bowl, add the first 5 ingredients. Stir and add in lime juice. Add salt (I taste as I go to get the right level of flavor). Grab some healthy chips, I like popchips, dip and enjoy!
Salsa Options
- Add a big scoop of salsa on top of a green salad.
- Sprinkle the salsa on top of scrambled eggs or a breakfast burrito.
- Add salsa on top of rice and beans.
- Use it as a topping on a baked potato.
- Puree it in a blender and you have gazpacho!
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Deborah’s Italian “Rice is Nice” Salad
Ingredients
- 1 cup of cooked (and cooled) brown rice
- 1 cup minced fresh basil
- ¾ cup of chopped green onions (I use the white and part of the green)
- 2 cups of chopped cherry tomatoes (or regular tomatoes)
- 1 cup sliced Kalamata olives (check the label to make sure there are no additional non gluten free ingredients).
- 2-3 cloves of finely chopped garlic (less garlic if you’re not a fan or eliminate)
- 3 tablespoons olive oil
- 3 tablespoons balsamic vinegar or to taste
- 1 teaspoon of sea salt and add ground pepper to taste
Directions
In a large mixing bowl, add your brown rice and all the chopped herbs and veggies (except garlic). Combine the oil, vinegar, garlic, salt and pepper in a separate bowl. Add to brown rice/veggie mixture and mix well. You can certainly add more olive oil, vinegar or additional veggies.
Chill. Serve and enjoy.
*This salad can be made very quickly. The secret? I make a big container of brown rice and store it in my refrigerator. This makes for easy cooking for the rest of the week.
Bonus: This is even better the next day! Add it to a green salad to boost the fiber and nutritional content. Or add some diced chicken for a perfect one dish meal.
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Deborah’s Ten minute Tabouli (gluten free)
Ingredients
- 1 cup of cooked (and cooled) brown rice
- 1 cup minced fresh parsley
- 1/3 cup minced fresh mint
- ¾ cup of chopped green onions (I chop the white and part of the green)
- 2 cups of chopped cherry tomatoes (or regular tomatoes)
- 2 cups of cucumbers, seeded and diced
- 3 tablespoons olive oil
- 3 tablespoons lemon juice, or to taste
- 1 teaspoons of sea salt
Directions
In a large mixing bowl, add your brown rice and all the chopped herbs and veggies. Combine the oil, lemon juice, and salt in a separate bowl. Add to brown rice/veggie mixture and mix well. You can certainly add more lemon juice or additional veggies.
Chill. Serve and enjoy. -
Easy Open Face Tacos
Ingredients
- 1 pound of Organic beef
- 1 can of refried beans
- 1 can of black beans, rinsed to remove excess sodium
- ½ container of salsa
- Beef broth
- 1 lime
- Green salad
- Cheese, grated
- Baked Chips (Pop Chips: cheese or salt and pepper flavor work well)
Directions
Sauté beef in one tablespoon of olive oil for 5 minutes. Add the can of refried beans and the strained black beans. Simmer for 3-4 minutes. Add one cup of beef broth and ½ small container of salsa and let simmer for 3-5 minutes. Add the juice of one lime to the mixture. Get a plate and cover it with baked chips. Put the taco mixture onto the chips and then add green salad, salsa, and grated cheese.
Leftover Meal Options:
- Breakfast/lunch burrito can be made with the leftover taco mixture and scrambled eggs placed in a warm tortilla.
- Turn into a taco salad at work the next day. Bring the salad and chips separately, put together with the leftover taco meat. Add salsa as your dressing and some sliced avocado. This is an excellent high protein and high energy afternoon meal.
Shopping List Click here to download as a PDF
- Rotisserie chicken (Available at Costco)
- Columbus Herb Roasted Turkey Breast Low Sodium (Available at Costco)
- Edamame
- Raw almonds or Kirkland Signature Dry Roasted Almonds (Costco brand)
- Greek yogurt
- Eggs (for hard boiling)
- Apples
- Blueberries
- Cottage cheese (low-fat)
- Snap peas or cucumbers
- Hummus (individual Sabra packs available at Costco)
- Celery
- Peanut butter (or almond butter) make sure you buy the “all-natural” brands.
- Feta cheese
- Red, orange or yellow bell peppers
Meal Planning Click here to download as a PDF
Every meal should include:
- Protein (ex: eggs, beans, lentils, fish, lean meat)
- Carbohydrate (ex: bread, rice, quinoa, pasta)
- Fiber (ex: whole grains, fruits or veggies, flaxseed, nuts/seeds)
- Fat (ex: olive oil, nuts/seeds, avocado, dairy)
*a meal should keep you full for 3-5 hours.
Breakfast: 25% protein, 50% carb/fiber, 25% fat
- Whole grain toast, 1 egg and piece of fruit.
- Oatmeal with 1 ounce of nuts, sliced fruit and 1 tsp of flaxseed.
Lunch: 25+% protein, 50% or less of carb/fiber, 20% fat
- Turkey sandwich on thin whole grain bread, small green salad.
- Green salad with extra veggies, beans, sunflower seeds, vinegar and oil dressing.
Dinner: 0-20% protein, 50+% carb/fiber, 20% fat
- Stir fry with 3-4 different veggies, lean protein (chicken or fish) brown rice
- Chopped veggie mexi-salad with black beans, brown rice and shredded low fat cheese with salsa ranch dressing.
Snack planning:
- A snack should keep you full for 1-3 hours.
- If you need a snack to last longer in your system, make sure to add some fat and protein.
- If you don’t need the snack to last long, for ex: you have lunch plans at 12, but you’re hungry at 10:30, then you can just have a piece of fruit to tide you over.
Short snacks:
- Piece of fruit
- Small “skinny” latte
- Snap peas or some other type of chopped veggie
Longer lasting snacks:
- Piece of fruit combined with an ounce of nuts or a Tbs. of peanut butter.
- Chopped veggies dipped in 2-3 Tbs. of hummus.
- Hardboiled egg
- Protein bar and piece of fruit (I like thinkThin bars, available at Whole Foods and Trader Joe’s)