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Think you know how to keep off winter weight?

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.

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

  • 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.

  • 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

    1. Add a big scoop of salsa on top of a green salad.
    2. Sprinkle the salsa on top of scrambled eggs or a breakfast burrito.
    3. Add salsa on top of rice and beans.
    4. Use it as a topping on a baked potato.
    5. Puree it in a blender and you have gazpacho!
  • 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.

  • 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:

    1. Breakfast/lunch burrito can be made with the leftover taco mixture and scrambled eggs placed in a warm tortilla.
    2. 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:

  1. Protein (ex: eggs, beans, lentils, fish, lean meat)
  2. Carbohydrate (ex: bread, rice, quinoa, pasta)
  3. Fiber (ex: whole grains, fruits or veggies, flaxseed, nuts/seeds)
  4. 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)