March 2006
Rerunning Best of Best (Articles Previously Published)

Scott Wilson has taken a full-time position as a chef at an assisted living facility and will no longer be contributing to our enewsletter each month.  In honor of Scott’s wonderful First Place ministry through his articles and recipes, we will re-publish the “best of the best” of Scott’s articles for the next few months. 

Spring Into Action and Break the Junk-food Rut

In First Place there are no taboo foods; however, as with other circumstances in our lives, there are times when we can make better choices. We know why they call it junk" food—it has little, if any, nutritional value and is often high in calories, fat, sodium, sugar, and refined flour— yet we eat it anyway. We like it, even though we may feel guilty after we indulge. The fact is: an occasional bag of potato chips or fast-food burger with the works won't kill you, but when junk food becomes a regular part of your diet, it can interfere with your nutritional health. (Junk food can fill you up so that you don't feel like eating more nutritionally balanced meals.) So, if you're a junk food junkie, try these tips for breaking your habit.

Start gradually, making one change at a time. If you give yourself time to adjust to new habits, you'll be more likely to keep up with them. You won't feel as if you're depriving yourself and with each successful step, you'll be motivated to follow through with the next. If you are like most people, it would be unrealistic to think that junk food will never pass your lips again. But, its very realistic — and healthful — to make simple changes in your eating habits to help limit the amount of junk food you eat.

The key to First Place menu planning is variety and moderation. Our bodies need numerous nutrients and vitamins to make us healthy, and at this time the majority of fast-food establishments do not provide those items. Most of them have tried so-called healthy alternatives, but the general public did not buy them. Businesses are in business to make a profit and if an item does not sell, they have to get rid of it. Yes, I know you can still find an occasional salad or grilled chicken breast sandwich, but all in all, you really have to search for good choices.

As far as the cost of eating, if you were selling millions of turkey pita wraps each day, you could bring the cost of the sandwich down, too. When you are planning your menus each week, you are planning your menus, aren't you? Why not cook enough for "planned-overs." Roast an extra chicken or sirloin to have later in the week for sandwiches and even soups, or prep extra vegetables and place in plastic bags to have on hand for snacking, or tossing in a skillet, or on the grill to make veggie wraps or top other sandwiches.

Why wait? Junk food should be the exception — not the rule — for healthier eating habits. You may even discover that "real" food isn't half bad, and with a little planning you can come up with several meal plans to carry you throughout the year. Below you will find several make-ahead lunch ideas that you will find both economical and a little different to get you out of that ho-hum fast-food rut.

TIPS ON BREAKING THE JUNK-FOOD RUT

• Begin by switching to the low-salt variety of your favorite snack chip or crackers- it's a start!

• If you are quite certain that you can't live without candy, save it for a special occasion rather than an everyday indulgence. (For instance, you might allow yourself one candy bar on one day only.)

• Choose popcorn instead of potato chips for a quick snack. (First, try your popcorn without the added butter; then try it without the added butter or salt.) There are several good microwave options available.

• Pretzels (unsalted) are a better choice than chips, since they are lower in fat.

• At fast food restaurants, opt for a plain burger rather than deep-fried chicken and fish sandwiches, or share a portion with a friend.

• Instead of sodas, mix 1/2 cup fruit juice with 1/2 cup plain carbonated water or sodium-free seltzer.

When you have pizza, at least eliminate the high-fat meat toppings (sausage, pepperoni, meatballs), and try bell pepper, onion mushroom, or a combination of vegetable toppings. Also, ask for extra sauce and less cheese.

Bon Appetit!