Resolution Revolution: Seize TODAY!

DON’T eat that cupcake…

I would have eaten it last week (and evidently, everything else in sight). Why not this week? Because the holidays are over, and with each new year comes new motivation. At least for a day or two. Isn’t that usually how it goes?

The problem with resolutions is that they’re daunting. If you didn’t do it before, why now? Because it’s a new year? Because you feel empowered to tackle that giant, seemingly unattainable goal? New Year's resolutions have a well-deserved reputation for failure…and usually before the end of the first week of January.

Here’s the first trap – “I’ll start as soon as….” You fill in the blank. I’ll start as soon as the holidays are over. I’ll start Monday. I’ll start next month. Then the second trap – the time frame. I’ll go to the gym every day this month. I’ll eat right so I look good for our vacation. I’ll monitor my salt intake until my blood pressure reaches X. Then what? Revert to bad habits? Have one bad day and feel defeated? Whenever I have a time frame, I fail. If I go running and just run, I can go a lot further than when I go running for a certain distance. Even though I could keep going, I stop (I hate running!). I reached my goal. Right? And the thought of cutting out something FOREVER just makes me want to run right to it. I can’t stop thinking about it. No more junk food EVER. Yeah, right! I can’t stop thinking about that cupcake!

This year, I don’t have a resolution. I had a fun, free-for-all month with turkey dinners, cookies, vacation food and drinks. But it’s over now. I’m back to eating right and going to the gym. Not because it’s a new year, but because it’s my lifestyle...now.

It reminds me of the year I made the resolution to simply “have a healthy lifestyle.” That failed, too. That daunting change was just too much all at once. Does this sound familiar? What should you do?

Don’t get discouraged! You can still have these goals, just understand that they ARE attainable. Make a plan without having that completely fall-off-the-wagon end point. Resolve to eat right TODAY. Resolve to go for a walk TODAY. Resolve to quit smoking TODAY. Resolve to clean your closet TODAY. When tomorrow becomes today, resolve again. Sooner or later, the new behavior will become the rule, not the exception. And don’t worry if you’ve already fallen off the resolution wagon. Get back on. We’re strong, and we don’t need a date on the calendar telling us when we should improve ourselves. Who cares if it's the 3rd day of the year, the 30th or the 300th. If you have a goal, start TODAY. You can do this! And if you need a little motivation, try one of my recipes. “Having a healthy lifestyle” never tasted so good!

It was just over a year ago that I began writing this blog, and I’ve been overwhelmed by the positive response I’ve received. 2010 was quite a year! My cookbook launched just before Christmas last year, and the social and local media blitz began. Three months later, I made 180 quarts of creamy broccoli soup to serve to thousands at the Charleston Wine & Food Festival. Surprisingly, I still love the soup! As the year went on, I got braver with my recipes. I was featured in another health writer’s book. I entered FoodBuzz.com’s Next Food Blog Star (better luck next year, I guess!). Most recently, The Svelte Gourmet was awarded a position in FoxNews’ Best Health Blogs of 2010. I am so honored. Thank you for reading!

And yes, I might eat that cupcake…just not TODAY.

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. Enjoy!

Is stress sabotaging your weight loss?

Keith says I cross every bridge not before I come to it, but before it's even built. Really, I just think I'm a good problem solver -- and problem "avoider!" Not only do I have Plan A figured out, but also Plan B....and C, and D, and E. My head spins and these "what if" scenarios play out in my head over and over. OK, so maybe I am a bit....high strung.

And now I have one more thing to worry about -- it seems that stress can make (or keep) you fat. As if the other side effects of stress aren't enough! How does stress affect weight? Here are just a few theories.

First, medical experts point to cortisol as one possible culprit. Cortisol is a hormone produced by the adrenal cortex in response to stress. Apparently, your body's "fight or flight" response produces elevated levels of these adrenal cortical hormones. It refocuses your biochemical resources and energy on survival and inhibits digestion, suppresses your immune system and raises your blood sugar. Unfortunately, cortisol doesn't discriminate -- it is produced if you're being chased by a lion, or if you're stuck in traffic (the thought of being late is a very big stressor for me!). Chronically elevated cortisol levels cause your body to accumulate abdominal fat and make it very hard to lose weight. Lovely.

And that's not all. Lack of sleep is a surprising one -- if you're too stressed or too busy to sleep, listen to this! According to sleep researchers, your body produces hormones to suppress appetite and to increase appetite (can I get rid of that one?!). When you experience chronic sleep deprivation, your body makes more of the appetite increasing hormone and less of the suppressing one. URG...this is getting worse!

Next are the obvious ones. I think we all recognize that emotional eating, finding solace in comfort foods, and eating to fill a void can contribute to weight gain. I never thought I was an emotional eater, but I've realized that I'm an emotional baker! When I get stressed out, I turn to flour and sugar. I don't know what it is about baking that relaxes me, but my mind stops spinning and I can escape for a while. And even though I don't eat my culinary creations right away, they still manage to disappear. One glaring example is the batch of molasses cookies I baked Sunday night at midnight...that are now gone.

Unfortunately, I've figured out the hard way that stressing about stress doesn't fix it. Quite the contrary. So what can we do? Below are a few tips I've found for reducing stress:

Exercise! For me, nothing takes away the knot in my stomach like the gym. Unfortunately, when I'm stressed, my motivation sometimes disappears, too. But once I'm in the habit of going to the gym, I find that my stress levels are markedly lower. And in addition to helping lower stress, exercise also burns calories, so that's why it's my number one tip.

Get away! Even though a vacation would do the trick, I'm talking about taking little breaks from the stress -- physically or mentally. If work is causing you stress, eat lunch away from your desk. Take a walk. Take an hour for yourself. Write in a journal. Read a book. Call a friend. Anything that takes you away from the stressor for a little bit. Just stay away from the fridge!

Try yoga. I've heard that it works really well for some people -- I'm just not one of them! First of all, I'm not very "bendy." And my balance is terrible. So for me, yoga has just caused me more stress! And when the instructor says to "clear your mind," my racing brain just fills up. But I really want to master a relaxation technique like yoga or meditation, so I'm going to keep trying. Any tips for me?

Find a hobby. OK, so maybe cooking isn't the best example for weight loss -- even though mine is svelte! But what about knitting, golfing, fishing, or biking? Anything that makes you happy, relaxes you, and takes you away from the stress.

Take a bath. For some, there is nothing like a hot bath to calm your nerves. Pour in some soothing, aromatic bubble bath, turn on soft music, or simply close your eyes and pretend you're a million miles away. Let "Calgon take you away!"

Laugh! First of all, laughing is said to reduce cortisol. Yippee! It also increases "feel good" hormones like endorphins and boosts your immune system. Even better, laughing is a great abdominal and cardio workout! So find something -- anything -- to laugh at. Laugh at your spouse. Laugh at the kids. Laugh at the dog and cat. Laugh at a movie. And it's true what people say -- laughing is contagious.

I know many of you are like me. We have to work hard to find ways to reduce stress. And anything that makes losing weight harder just causes more stress. For those of you who are cool as cucumbers, then more power to you! Let us know what you do to keep your stress levels low. We could all use more suggestions!

Don't forget! I'll be hosting a cookbook signing on Thursday, March 18th (tomorrow!) at Silver Belles of Charleston boutique. If you're in Charleston, I would love to see you! Stop in, bring your friends and enjoy complimentary refreshments from The Svelte Gourmet! Visit www.thesveltegourmet.com/news.html for details.

If you're not local but still want a copy of the cookbook, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Enjoy!

Extreme Makeover: Recipe Edition!

Since you're all taking The Pantry Challenge and cooking at home this week, I thought it would be a good time for a recipe makeover! Send your favorite "not so svelte" recipe to me at jenny@thesveltegourmet.com. Over the next couple weeks, I'll choose a few to revamp. I'll publish the made-over versions in upcoming blog entries!

I know what you're thinking. There's no way "my famous xyz" will be the same with lighter ingredients! Well, you're right, it probably won't be exactly the same. But here's what I can promise you -- it will still satisfy your urge for whatever it is supposed to satisfy! In other words, comfort food will still comfort you, dinner party food will still impress your guests, and quick-to-the-table dinner will still be speedy. Remember, this is a lifestyle change. We still need our favorites from time to time. Denying ourselves these guilty pleasures just leads to a backslide to bad behavior. My goal is to make your guilty pleasure with a lot less guilt!

Some of the made-over recipes from The Svelte Gourmet include spaghetti, lasagna, pad Thai, burgers and even pizza -- a pizza so good that my family says it's better than delivery. They request it weekly and I oblige. After all, the entire 8-inch pizza only has 400 calories and is loaded with wholesome ingredients and no preservatives! That's my kind of diet food!

So send me your favorite guilty pleasures and I'll get to work on some svelte make-overs! Don't worry, I won't publish your original "secret" recipes -- just the new versions, attributed to you.

Send your recipes to jenny@thesveltegourmet.com. Go ahead, challenge me!

If you need some recipe ideas in the meantime, The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Take the pantry challenge!

What we don't know CAN hurt us. I hate to be the bearer of bad news, but in my quest to figure out what's in the food we're eating, I've learned some pretty scary things. Restaurant salads are often the most calorie-laden things on the menu. Lean meats and vegetables are often prepared with oil and butter in restaurants. Eating a roll or two from the basket before your entree arrives can add 400 calories to your meal. My favorite CHICKEN sandwich at the fast-food restaurant near us has 800 calories -- in JUST THE SANDWICH. Don't even get me started on the fries. A restaurant-sized portion of pasta is often 3-4 times the recommended serving size. That adds 600-800 calories to your meal in JUST the pasta, never mind the sauce, cheese, sides, bread, etc. The restaurant margaritas I investigated had 500-1100 calories -- EACH.

Here are some additional things I figured out during my discovery:
1. Cooking at home can be fast
2. Cooking at home can shave thousands of calories off your DAILY intake
3. Cooking at home saves money
4. Cooking at home (even healthy cooking!) can taste just as good, if not better, than eating out

So I throw down the oven-mitt (sort of like a gauntlet, right?)! Here's the challenge! For one week, prepare healthy meals (lean proteins, veggies, whole grain carbs and only heart-healthy fats) AT HOME. This really is the perfect time for it, with the chilly February weather even here in Charleston (and in some parts of the country, even more snow on the way!). Use what's already in your pantry, fridge, or freezer -- and if you find that you've stocked your kitchen with unhealthy options, head to the grocery store. If you do venture out, stay away from prepared and processed foods -- microwave dinners don't count as home-cooking! And steer clear of the drive-through, take-out and deli!

Maybe you cook everyday and want to use this challenge to make your meals more healthy. Maybe your spouse does the cooking and you want to try your hand at it for a change. Or maybe neither of you cook and what you've just read above makes you want to make a change for yourself and your families. Whatever the reason, please give it a shot! I can tell you this -- eating in, cooking for myself and understanding what was going into the recipes (and thus, into my body!) was what made me lose weight. No crazy diets, no starving. Just eating the right foods at home. It shaved thousands of hidden restaurant calories from my diet. It's a no-brainer, right?!

Here are some tips to get you started:

1. At the beginning of the week, make a pot of soup. It's quick to reheat, lasts for several days and feeds you several times. The Creamy Broccoli Soup is a good choice because it's filling, low in calories (only 75 per 1 cup serving!) and packed with fiber. Keep the soup in the fridge and heat some up throughout the week for a quick lunch or a healthy snack -- or dinner if you don't feel like cooking!

2. Leftovers make great lunches during the week, or you can put them in the freezer for future dinners. I make The Svelte Gourmet Skinny Lasagna and Sweet & Spicy Chili regularly for the purpose of storing leftovers!

3. Banish the potatoes! They are simple carbs, they add unnecessary calories to your meal, they take a while to cook and you will still have enough to eat without them -- I promise!

4. Plan each meal to include a lean protein and lots of veggies. I typically plan meals that include whole grain rice or whole wheat pasta twice a week.

5. If you need recipe ideas, consult this blog or The Svelte Gourmet cookbook! Both are loaded with healthy choices, so you can't go wrong.

I'm taking the challenge, too -- over the past couple months, I've fallen into some bad behavior. Eating on the run, letting my passion for baking take over, seeking comfort food as the mercury falls. I'm ready to get back to it! Spring is right around the corner. Are you with me?!

Please comment below and share with us what you're cooking -- if you're trying this for the first time or if you already cook every day anyway! We can all use some inspiration and every challenge is easier with friends. If you need help or want an idea for what to do with some of the random things in your pantry, comment below or send me an email at jenny@thesveltegourmet.com. Maybe we'll come up with some new recipes together!

Take the pantry challenge! Eat in, eat right, lose weight, feel better. That's it. Good luck!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids in the fight against childhood obesity.

Food: Fashion or Fuel?

So I was cleaning up at the news station after my cooking segment the other day, and I was talking to one of the anchors and another show guest. The anchor really enjoyed the Creamy Broccoli Soup, and she was especially happy to learn the yogurt substitution trick. She was telling me about a cooking class that she took. During the class, she raised her hand and asked if there were any substitutions they could use to make the food more healthy. She said the chef gave her a glare that was like daggers. Then the other guest added that he once took a French cooking class, and he asked the chef if he could substitute soy butter. The chef threw a book at him. Wow...I'm prepared for a whole bookshelf to be thrown at me! I make creamy soup with no cream (gasp!) and I use a meat thermometer in my chicken (!!!).

I'm not bashing chefs or culinary training, nor am I saying that there is no place for rich foods or restaurant meals. I love eating out and trying unique, beautiful dishes! I am in awe of the amazing chefs who make it their life's work to create gastronomic masterpieces for us to enjoy. We are entitled to our nice dinners and guilty pleasures. I read cooking magazines and cookbooks and watch cooking shows daily. I love to cook and consider myself a foodie. But if I ate like that 3 meals a day, I'd be unfit inside and out. I also like to try rare and special ingredients, gourmet cheeses and foods that turn every night dinner into fancy fare. But if I did THAT for 3 meals a day, I'd also be broke. What I am saying is that we shouldn't be chastised -- by anyone! -- for wanting to keep ourselves and our families healthy most of the time.

I couldn't find a statistic on it, but I'd be willing to bet that 99% of people responsible for putting food on the table at home do not have formal culinary training. Many of us learned our cooking skills and eating habits from our parents -- good habits and bad! Recently, I've heard comments like, "my parents/grandparents ate fried food everyday and they lived to be 90." Well, my great grandmother baked bread everyday and fed her family a diet loaded with potatoes. After all, that's the most cost effective way to feed a husband and 13 children. But when you knead the bread yourself, dig your own potatoes and wash clothes for 15 people on a washboard, you're getting your cardio! I'll go out on a limb again and say that most of us do not have what is considered an "active" job. I certainly don't -- typing doesn't burn many calories, and even a thousand laps around my kitchen can't be considered cardio.

Anyway, I write this blog and share my recipes and lessons for the "every day" cook. Whether we have formal training or not, we all have to eat. Several times a day! I love the craze surrounding food and cooking -- there's even an entire television network devoted to it! But with food as fashion, the concern has mostly been taste, not nutrition. What's gotten lost is the concept of food as fuel. We need it to survive, and if we want our bodies to perform optimally, we have to put the best stuff in. Lean proteins, heart healthy fats, vitamin-rich vegetables and whole grain carbohydrates. The good stuff.

In 2009, the Centers for Disease Control and Prevention reported that 32 percent of American children are considered overweight and 34 percent of all Americans are considered obese. WOW. This is a serious problem. And the culprit isn't fancy restaurants, chefs or the Food Network. Really, I believe it's the drive-thrus and the processed and frozen food aisles at the grocery store. We've sacrificed nutrition for convenience. We're spending more time on the couch and in front of our computers and less time exercising. And we're going to pay the price for it. And this is not about being skinny, it's about being healthy inside, too. Keith used to have digestive problems and high blood pressure. Since he's been eating healthier and staying away from the sweet tea, he no longer has acid reflux and his blood pressure has normalized. Oh, and he's lost 20 pounds -- just a bonus.

Preparing healthy food everyday may seem daunting, but it really can be simple, fast, inexpensive, AND delicious! I receive so many comments from fans about what they do to make healthy food for their own families, and I love that this blog has become a forum for us to share our ideas. I've also received a little criticism here and there from those who have "expertise" in one area or another. And that's fine, throw those books! Dodging them is great cardio!

And I guess if I have to have a point, it is best said by this alliteration (because I'm nerdy like that) -- food can be fun, fashionable, and fancy (and fantastic, of course!), but most importantly, it should be fuel. Feed your bodies right (most of the time) and you'll be fit inside and out. And it feels good!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of sales will be donated to Louie's Kids, a non-profit organization dedicated to fighting childhood obesity.

Enjoy!

Eat, drink and give back - Girls' Night Out with a Cause!

Clients come to The Svelte Gourmet for different reasons -- some are trying to lose weight; some love to cook, but want to make their food healthier; some just want a night out with friends; and others know that if they come to The Svelte Gourmet, they won't have to do the dishes! Whatever the reason, we always have a great time, make a lot of fantastic food, and keep the calories to a minimum.

This particular group of ladies has a monthly girls' night out, with one major difference -- each month, they pick a charity to support. What a fantastic idea! I was honored to host their group and inspired to find my own ways to give back. I'm sharing this with you in the hopes that their girls' night out theme inspires you, too!

They had a great time, learned a lot, and we prepared a 5-part meal with fewer calories than 2 slices of pan pizza or most restaurants' dinner salads (more on this later)! But don't take my word for it...here's what they have to say:

Serving Up Taste, Not Calories
by Tess Hughes, GNO with a Cause
Charleston, South Carolina

The GNO with a Cause group headed out to the quaint town of Meggett, South Carolina to attend a fully-personalized, Thai-themed cooking lesson at the home of Jenny Fox, creator of The Svelte Gourmet. She welcomed us into her beautiful home to get a personalized, hands-on lesson on cooking a four course meal with less than 800 calories.

The room was filled with nostalgic music and the smell of fresh ingredients as we entered the home of The Svelte Gourmet herself. The kitchen was organized by course with recipes and ingredients at each station, which kept the preparation time down to a minimum. As a team we whipped up each course and sat to enjoy it before moving onto the next item on the menu. In between course preparation, Jenny answered any questions and offered up helpful hints. In addition to learning some fabulous low-calorie recipes, we took home a wealth of information on nutrition, no-calorie fillers and cooking tips and tricks. Jenny even had recipe cards of the entire meal for us to take home. The lesson's content was invaluable!

At the end of the meal, we were full, satisfied and talking about scheduling our next lesson before we could make it out of the front door. Although we
had just met Jenny for the first time that evening, we felt at home and welcomed. Thanks to Jenny for her charitable contribution to our February GNO with a Cause that benefited the Grace Home. To learn more about Grace Home, please visit
http://www.hebroncolony.org/grace_home.html.

Here's the menu that Jenny prepared for us:
Ginger Sesame Salad Dressing over a bed of spinach, tomatoes and cucumbers
Far East Tomato Soup
Bok Choy with Sesame Drizzle
Shrimp Pad Thai
Petit Creme Brulee

For more information on The Svelte Gourmet, please visit
http://www.thesveltegourmet.com/.

Thank you, Tess, for the great review! Now, a couple things. First, for the sake of learning, we cook a lot of courses as part of The Svelte Gourmet lessons and dinner parties. I certainly don't cook 5-part dinners every night, and I'm guessing you don't either! But take the dinner we cooked and split it up a little, and you have components that very easily fit into a reduced calorie diet. For example, the soup for lunch with a slice of whole grain bread; entree, side and salad for dinner; and dessert for a snack. Voila! But still, even with all its components, this entire dinner had fewer calories that 2 slices of pan pizza.

Which brings me to another point...a lot of people tell me they're trying to eat better, but wonder why they're not losing any weight. I know it can be depressing, but it's very important to know how much you're actually eating (even if you eat it anyway). You will be shocked by how many calories you're actually taking in. Yes, I'm a bit (a lot) nerdy with my calorie spreadsheets and Internet nutrition searches, but it really helps me to know what I'm putting in (and therefore, why the scale isn't budging!). I don't always practice what I preach, but in any lifestyle change, you're entitled to splurge once in a while. Anyway, if you have any questions about the calories in the foods you eat, let me know -- I'll research it for you!

Again, I'm honored that the ladies chose The Svelte Gourmet for their February location, and their review provides a great snapshot of what we do for clients in The Svelte Gourmet kitchen. It's inspired me to keep giving back, and I would love to do this same sort of GNO in my free time. What fun! And for great causes, too! In keeping with this model, I'll be donating a portion of cookbook sales to the Haiti relief efforts and Louie's Kids (fighting childhood obesity). The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Enjoy!

Chicken Masala with Coconut Milk (New Recipe...and wait 'til you hear what else!)

Sometimes I get so excited, I can hardly stand it. Now is one of those times. I know that not all of you share my passion for cooking, but I'm sure wherever your passion lies, you know this feeling. And for those of you who do share my passion for cooking, you know exactly how I feel -- sometimes you just have to share!

So Keith wanted The Svelte Gourmet chili for dinner. He's requested that we have chili in the crock pot or in the fridge or freezer at all times, so I try to oblige. I love when he loves my food! But I didn't want chili, I wanted to make something new. I've been on this international kick lately, and I wanted something warm, spicy and exotic. I was discussing recipes with a friend this morning and she inspired me. Indian food!

But before I get into the Chicken Masala, I have a couple other things to share with you. First is my obsession with my immersion blender. You know by now that I have a thing for kitchen gadgets. Really, though, I like the things that make my life easier. I do love to cook, but it's really the challenge of making recipes healthy and simple that is what I love most. After all, we have to cook EVERY DAY. It needs to be simple. Otherwise, we end up reverting to bad habits. Anyway, any recipe that says "transfer to a blender" immediately turns me off. Until recently. This, my friends, is an immersion blender. It changed my life! You may have one of these tucked away in your cabinet ("because I don't make milkshakes!"), but you should get it out. This baby is super handy. So handy, in fact, that it didn't even make it back into the cabinet after last night's client dinner party.

The immersion blender makes very quick work of pureeing your dishes into beautiful, silky, smooth masterpieces. I first introduced this in my post about the increasingly popular Creamy Broccoli Soup. It literally takes 12 minutes to make -- and 10 minutes of that is boiling the broccoli! With this handheld blender, you can just cook, blend and serve in one pot! I even use it when Courtney and I make spaghetti sauce (she doesn't like the chunks). So if you have one of these babies, dust it off and put it to good use. If you don't have one, consider getting one. They're relatively inexpensive and in my opinion, indispensable!

OK, get ready, because this news is VERY exciting. I recently heard about this from a friend, and I did my requisite due diligence. So here goes. Basmati rice ranks similarly to brown rice on the glycemic index! I feel like running around the neighborhood and spreading the news! The glycemic index measures carbohydrates and the effect they have on blood sugar. As you may have read in my last post, whole grains are lower on the glycemic index than grains that have had the bran and germ removed (white flour, for example). Well, as it turns out, the higher the amylose content of rice, the lower it is on the glycemic index. Amylose is apparently a type of starch and I don't know much about it (yet), but it seems that basmati has it. This is very exciting, because basmati rice is wonderful -- aromatic, fluffy and really yummy. Very exciting news! This may not seem like a big deal to you, but I promise you'll see!

Now onto the main event -- the recipe! Don't be afraid to try some of these spice mixtures (like garam masala), even if you've never heard of them. The flavors are amazing. And I picked these up at my local grocery store!

Chicken Masala with Coconut Milk
Serves 4

For the chicken:
4 boneless, skinless chicken breasts
1/4 cup plain yogurt
1/4 cup light coconut milk
2 tbsp finely chopped onion
1/2 tsp salt
1 tsp olive oil

Cut chicken into 1-2 inch cubes. Marinate them in the yogurt, light coconut milk, onion and salt for at least 2 hours in the refrigerator. Reserve the oil for browning the chicken later.

For the sauce:
1 tsp olive oil
1 small onion, chopped
1 tsp minced garlic
1 can diced tomatoes (14.5 oz can)
1/4 tsp salt
1/4 tsp garam masala
1 tsp curry powder
1/4 tsp ground coriander
1/2 tsp turmeric
1/8 tsp cayenne pepper
1/4 cup plain yogurt
1/4 cup light coconut milk

Heat 1 tsp oil in a skillet over high heat. Reduce heat to medium and saute onions and garlic for about 3 minutes (or until they begin to soften). Add diced tomatoes, salt, garam masala, curry powder, coriander, turmeric and cayenne pepper. Reduce heat to low and simmer, stirring frequently, for about 2 minutes. Remove from heat and pour into a small mixing bowl. Using an immersion blender, puree until smooth.

Heat remaining 1 tsp oil in the skillet over high heat. Reduce heat to medium. Drain marinade and add chicken to skillet, cooking for about 2 minutes (flipping the pieces after 1 minute for even cooking). Add reserved sauce to pan, reduce heat to low, cover and simmer for about 5-7 minutes (or until chicken pieces are cooked through). Remove from heat. Remove chicken from skillet with a slotted spoon. Allow sauce to cool in the pan for about 3 minutes, then add yogurt and coconut milk. Blend with immersion blender until smooth. Serve chicken over basmati rice and spoon sauce over the top.

Of course I made the chili, too. But Keith was very happy with his dinner and is ok with saving his chili for tomorrow (or for Munch!). I just wish we had leftover masala...

For more tasty, svelte recipes, try The Svelte Gourmet: A Month of Main Courses cookbook! It's available at www.thesveltegourmet.com/products.html.

Whole Grains: Mystery Solved!

So it seems that I've created some label-reading monsters out there! Which is great, I'm not complaining. By reading food labels, you're hopefully starting to understand calorie counts, portion sizes and all the nutrition (or lack thereof!) that's in the food you're eating. I read the labels for everything -- if I read something bad, I still may eat it. I just like to know what I'm putting in!

Anyway, you're starting to ask some questions, too, which is also great! One I've gotten a lot recently has to do with whole grain, whole wheat and the whole food theory in general. More specifically, I've been asked, "if whole grain flour/bread has the same calories as white flour/bread, then why can't we just eat the white one? Isn't it just calories in, calories out?"

Here's the short answer:
1. Whole grains help stabilize blood sugar
2. Whole grains keep you feeling fuller, longer

How? Well, there are very long, very boring explanations for all this, but I'm going to put it into my own words. Basically, as your body digests carbohydrates (beginning with chewing!), it converts it into sugars (energy) that are absorbed into your bloodstream. If this conversion and absorption happens very quickly, your blood sugar spikes....then crashes. If this absorption happens slowly, your blood sugar remains stable.

A grain is made up of bran (or fiber), germ and endosperm. The bran is on the outside, the germ contains the nutrients, and the endosperm is the starchy part. Your body really has to work hard to digest the fiber and the germ to get to the endosperm. But processed foods (like white flour) are basically the starchy endosperm that's been stripped of the bran and germ. Therefore, they are converted to sugar and absorbed into the blood stream quite quickly. In fact, your body processes the sugars in a piece of white bread much like a piece of cake! Ever wonder why you're always hungry? You eat white bread or other junk food, then an hour later (or less), you want to eat again. That's because your body has very quickly processed and used up what you put into it. However, the whole grain slows things down considerably....

The whole grain has all three parts, so it takes your body longer to digest, convert the sugar and carry it to your blood stream. You feel fuller longer and you don't have the negative effects of your blood sugar rapidly rising and falling! Staying fuller longer ultimately means you'll eat less, which is why whole grains are recommended for weight loss.

Plus, you're getting all that great fiber! Fiber (the bran layer) of food comes in two forms -- soluble and insoluble. Soluble fiber (found in fruits, veggies, beans and whole grains) dissolves in water, and is what weighs down your stomach and makes you feel full. Insoluble fiber (often found in the peels of foods and whole grains) is bulky and helps food pass through your intestines. Some experts believe it also helps block some of the fat that your body takes from food -- I like that theory! Yay fiber! You also get a lot of fiber from fruits and vegetables. I like to aim for at least 30 grams of fiber a day.

So to make a long story short (too late!), whole grains are better for your body -- both inside and out! Not only do they help your dieting efforts by making you feel full, but they help keep your blood sugar stable and your digestive tract running smoothly.

Now that you're ready to switch from white bread to whole wheat, here are some things to remember. Back to the label reading! Wheat and whole wheat are not always the same. In order to be considered a whole grain, it must have the three parts (bran, germ and endosperm). So make sure you see the word "whole" or look for this seal. Also, foods high in fiber (like bran cereals), may not contain the other parts of the grain -- so while you're getting the good fiber, you're missing some of the value of the whole grain.

If you have anything to add, either from your own experience or a medical background, please feel free to leave a comment! The more knowledge we have, the more successful we'll be. In the meantime, I'm going to go make some popcorn -- it is a whole grain, after all!

The Svelte Gourmet: A Month of Main Courses cookbook is available at www.thesveltegourmet.com/products.html. A portion of book sales through the end of February will be donated to the relief efforts in Haiti.

Wok this way!

Let me just cut to the chase -- no matter how good it tastes and no matter how we try to justify it, most take-out is just horrible for us. It's fried, greasy, and loaded with sugar, salt and often MSG. These will sabotage your diet in a heartbeat -- and may actually sabotage your heartbeat if you eat too much!

One of my goals is to de-grease some of our favorites so they fit into our svelte lifestyles. You may have already tried the homemade pizza (several of you have commented that it's better than delivery!) and the Asian-inspired fare from A Month of Main Courses. This is a major step in the right direction, and though it takes a bit more time than the drive-through, your body will thank you! And never fear, I'm working on more! Shrimp Pad Thai, General Tso's Chicken, Filipino Chicken Adobo, Mongolian Beef and many others are coming your way. I'm going for authenticity, and that takes a bit of time -- especially when it means cutting the fat and sugar! So for now, let's talk about one of my favorite cooking methods -- stir-frying in a wok.

In order to achieve authenticity (because I haven't been to many of these countries!), I spend a lot of time researching ingredients, recipes and cooking methods. One thing I've noticed across the board is the unabashed use of oil and sugar. Sure, the "authentic" way would be to deep fry, but I'm talking about authentic flavors, not necessarily authentic artery clogging. Each type of cuisine has unique spices and flavor profiles from its country of origin. Mix and match according to your tastes and you'll have a unique and exciting meal that tantalizes your taste buds -- without all the fat!

When I'm pressed for time, I simply take whatever lean protein and veggie I have on hand and choose from my vast selection of spices and flavors to use in the wok. This photo shows a few of my favorites. Clockwise from bottom left, we have crushed red pepper, five spice powder, sesame oil (a couple drops go a LONG way!), rice vinegar, low sodium soy sauce, Sriracha hot chili sauce, chili garlic sauce, wasabi powder and black sesame seeds. There's a reason most of these bottles are half empty -- I use them a lot! I also use a lot of grated fresh ginger, minced garlic and light coconut milk, but they didn't show up for their photo opp.

In order to keep things svelte, I use just a tablespoon of oil in the bottom of the wok, and only at the beginning of cooking. If you don't have a wok, a skillet with high sides will do just fine! If the wok gets dry or ingredients start to stick as you add them, simply hit it with your oil mister!

Sometimes I make a marinade or sauce with these ingredients and sometimes I add them as I go. Whatever you choose, simply add ingredients to the wok once the oil starts to smoke and in the order of cooking time (longest first -- chicken, for example). Stir like crazy until the protein is cooked through and veggies are crisp-tender. If you're using a whole grain, like rice or the noodles shown in this Shrimp Pad Thai, pre-boil them until they're al dente and drain them before stir-frying. Since stir-frying must be done very quickly to avoid burning, very small pieces that can handle short cooking time are best. You wouldn't be able to effectively stir-fry a whole chicken breast, but cut into small pieces, it will cook rather quickly! My favorite protein to stir-fry is shrimp, because it cooks in 3 minutes. Also, it is imperative that you have everything pre-cut, pre-mixed and ready to go beside your wok. Chefs call this preparation "mise en place," and I do it before I cook anything. But in this instance, because you're working so quickly, you won't have time to do anything but "wok" once your first item goes in!

Here's an example of how I do it. Heat oil on high until it just starts to pop. I add the noodles or rice (if using) with a couple tablespoons of sauce first. Stir quickly until sauce is incorporated. Push it to the side of the wok. Add shrimp. Cook for 2 minutes, stirring constantly, until it's just about done. Add veggies, herbs and a bit more sauce, mixing everything together and stirring like crazy for about a minute. Plate and garnish with sesame seeds or chopped herbs. Voila, you have dinner!

I encourage you to use your imagination with your flavors -- anything goes! Just watch the oil and avoid the sugar (instead, try fruit like oranges and pineapple. They work beautifully in the wok and give your food that amazing sweet flavor!). Or simply try my recipes and have dinner on the table in minutes! Enjoy!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. A portion of cookbook sales through the end of February will be donated to the relief efforts in Haiti.

Island Grilled Chicken with Pineapple Salsa (New Recipe!)

It's been cloudy, rainy, windy and cold for far too long now, and even though I know Charleston spring is right around the corner, I'm getting a little impatient. I needed a taste of summer tonight, and it didn't hurt that I got to use up some things in the fridge. I know I've created a recipe worth sharing when everyone at the table -- including Courtney! -- cleans their plates. She skipped the salsa, but she ate her broccoli, so I'm happy! This time, when she asked for a Star Crunch, the answer was yes! Hooray for Island Grilled Chicken with Pineapple Salsa!

This was another one of those recipes devised to use up ingredients in the fridge. I had some leftover pineapple and onion from pizza night and a jalapeno from my "almost there" svelte rendition of General Tso's Chicken (I love the challenge of lightening up something so horrendous for you, but so irresistibly delicious!). The jalapeno was not the answer, but it's getting there! Anyway...

I'm convinced there's a gene that makes you like or dislike cilantro. Given my passion for cooking (and eating!), I'm disappointed that I despise fresh cilantro. It is the only food/ingredient that I cannot stand. Anyway, if you are a cilantro person, I have a feeling that it may be a perfect extra ingredient in this dish, either mixed into the salsa or sprinkled on top. However, you won't see it in my recipe or photo -- no cilantro in this house! I know this recipe uses ground coriander, which is the seed of the same plant (cilantro is the leaf), but they taste entirely different! Anyway, cilantro or not, here's the recipe!

Island Grilled Chicken with Pineapple Salsa
Serves 4

For chicken:
4 boneless, skinless chicken breasts
1 tbsp ground coriander
1/4 tsp garlic powder
1/2 tsp crushed red pepper flakes
1 tsp salt
1/4 cup rice vinegar

For salsa:
1 cup crushed pineapple
1/2 cup onion, finely chopped
1 jalapeno, seeded and finely chopped
1/4 cup tequila
2 tbsp honey
1/2 tsp garlic powder
1/4 tsp crushed red pepper flakes
1 small or Roma tomato, finely diced
Pinch of salt

For grilling:
1 tsp butter, melted

Mix coriander, red pepper flakes and salt with rice vinegar. Place chicken in a resealable plastic bag, add marinade and shake, ensuring all chicken is coated. Marinate in the refrigerator for at least 2 hours.

In the meantime, heat pineapple, onion, jalapeno, tequila, honey, garlic powder and red pepper flakes in a small saucepan. Simmer, stirring frequently, for about 5 minutes. Place a strainer onto a bowl and pour pineapple mixture into strainer, pressing lightly to drain the juice into the bowl. Add the juice to the melted butter and reserve for basting the chicken. Allow the mixture to cool, then mix the chopped tomato into the pineapple mixture and sprinkle with salt.

Grill the chicken on medium-high, basting with the juice/butter, until a meat thermometer inserted into the center of the largest breast registers 165 degrees. Remove from heat and let rest for 5 minutes. Top with pineapple salsa. Yum!

Enjoy! For more great recipes, check out The Svelte Gourmet: A Month of Main Courses at www.thesveltegourmet.com/products.html. A portion of all cookbook sales through February will be donated to the relief efforts in Haiti.

Ahhh...Umami!

When I first started to see the new Kikkoman television ads claiming "Umami" as the 5th taste, I thought it was just a gimmick. But for some odd reason, the word stuck in my head. I think it's because it reminds me of that Friends episode where Ross is trying to teach Rachel and Phoebe "Unagi," a "total awareness" exercise in karate. In my world (and theirs!), unagi is freshwater eel (my favorite sushi). Makes me laugh every time! "Ahhh...unagi!"

Anyway, back to umami. I did a little digging and figured out that umami really is classified as the 5th taste, and means "flavor" or "taste" in Japan. It is characterized by the presence of naturally occuring glutamates in foods. Brothy, meaty and savory have been proposed as additional translations.

So now we have salty, sweet, sour, bitter and umami. So what does this mean for us? What I figured out during my umami research is that The Svelte Gourmet: A Month of Main Courses cookbook is largely based on this flavor profile. Why? Because focusing on the flavors found in umami-rich foods, along with some salty, some sour and some sweet, creates big taste in small amounts! You get a ton of flavor, without adding a lot of fat and calories.

So based on the Kikkoman campaign, we can surmise that many Asian flavors are umami-rich. I've read that this includes the use of MSG (monosodium glutamate) as a flavor enhancer, but I'm talking about the naturally occuring glutamates in foods. No worries! So what other foods have umami flavors? Here's a quick list of the ones I love:

- beef, pork, chicken, fish, shellfish -- OK, so anything protein-rich!
- tomatoes
- mushrooms
- truffles
- soybeans
- carrots
- aged cheeses -- Parmesan, cheddar, Gruyere, emmental, blue cheese, romano
- yogurt and sour cream

So what does this say to me? It says -- and umami experts agree -- that pizza with tomato sauce, mushrooms and Parmesan cheese is an umami triple threat! That's even without the meat. Lucky for you, there's a healthy pizza recipe in the cookbook that even the kids will gobble up! Not only is this recipe full of umami-rich ingredients, the entire 8-inch Svelte Gourmet pizza has less than 400 calories! That's less than one slice of take-out! But I digress...

Mix these umami flavors with some of the other strong but healthful players, like salty olives, sweet honey, and sour citrus and you have entrees packed with flavor. These foods may not seem "svelte" to you, but used sparingly, these flavors pack a big punch in just a small amount. Perfect when you're trying to make healthy food taste great!

I've been walking around the kitchen saying "ahhh...umami" for about a month now. Keith and the kids think I'm a bit odd, but that's ok. I was formulating this blog entry in my head, wondering how I could best get the point across. Then this past weekend, I was preparing a client dinner -- starting with a lovely whole wheat crostini topped with roasted tomatoes, kalamata olives, garlic and basil chiffonade. Taylor walked into the kitchen, smelled it and said, "Yum, what are you making? It smells beefy." Well there you go. Ahhh....Umami!

The Svelte Gourmet: A Month of Main Courses is available at www.thesveltegourmet.com/products.html. Enjoy!

I like to keep green soup around the house to mess with the kids. (New recipe!)

Brrrr...even by northern standards, Charleston is cold. There was ice on my front stairs this morning! The pond even has a layer of ice on it! Since moving down here, my skin has gotten thinner...or something. I feel like a popsicle!

Nothing says cozy like a homemade pot of soup. Vegetable, chicken noodle, tomato (the Far East Tomato Soup in my cookbook is to die for!). I also love making soup because it's easy to freeze and pull out on those nights when I don't want to cook.

One of my all-time favorites is split pea soup. Though I leave the potatoes out to keep it svelte, it is still really good. It has nice chunks of ham and the onion, celery and bay leaves give the split peas an amazing flavor. YUM. At least I think so. Judging by Keith and Taylor downing a bowl or two each, I think they agree. Courtney, on the other hand, was not amused. I decided to stay out of it this time...

Her: "Daddy, it's green."
Him: "Then close your eyes."
Her: "Can't I have something else?"
Him: "You've already had half a loaf of bread. Two teaspoons is all I ask. It's good!"
Her: "Nope."
Him: "Then no more snacks or bread. Two teaspoons."
Her: "Not gonna happen. I don't care, I don't need snacks. I'm not hungry."

Little Courtney ended up eating her two teaspoons of soup for breakfast before Keith made her pancakes. And she admitted it wasn't too bad. Just not something she would want to eat again. What a hoot! I'm sure I said the same thing when I was 10, but now I love this soup. Thanks Mom!

This weekend, I set out to create more soup -- for us to freeze and to use up some of the ingredients in the fridge. I'm also working on the next cookbook, which will feature soups, salads, sides, etc., so I'm always experimenting. Well wouldn't you know it, green soup once again made an appearance. I wonder how Miss Courtney is going to like this one? Maybe I should spare her, but it's REALLY good, and she likes broccoli. If she can just get past the color, I'm sure she would like it!

This Creamy Broccoli Soup is a recreation of two old favorites -- cream of broccoli and broccoli cheese soups. However, this one focuses more on the broccoli and less on the fat. It's different and interesting, with delicate flavors that mellow the broccoli's bite. And unlike the old favorites, it is VERY light. With the ingredients I used, I calculated mine to have 75 calories per serving, with 8 servings in the pot. Of course Keith and I each ate more than a serving at a time, but with it being so low in calories, who cares?! It was a cozy, comforting meal for us during this unusual cold spell in Charleston, and he loved it. I hope you enjoy it as much as we did!

Creamy Broccoli Soup
2 lbs (10 cups) broccoli, frozen or fresh
1 quart chicken broth (preferably low fat and low salt).
2 oz light cream cheese (regular or reduced fat)
1/2 cup plain yogurt (fat free or full fat)
1/2 tsp garlic powder
1/4 tsp black pepper
Salt to taste (amount needed will depend on your broth)
Extra broth or water to thin, if necessary

Boil broccoli in broth for 10 minutes, or until it's soft enough to mash with a fork (don't drain it). Mash roughly and add the rest of the ingredients, stirring until the cream cheese melts. Blend with an immersion blender or transfer to a regular blender, blending until smooth and adding extra broth to achieve your desired consistency. Top with a dollop of yogurt and some freshly ground black pepper if desired.

Enjoy!

The Svelte Gourmet Cookbook: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

Partying like it's 1999!

I started this blog just under 3 months ago. Can you believe that? I can't. The response has been so overwhelming and in just 3 months, I've turned The Svelte Gourmet into a company, wrote a cookbook, and earned recognition from the media for this "unique idea." It seems that "personal training in the kitchen" is something that was missing, not only in this area, but everywhere. Trainers will tell you how to eat right, but not how to make it taste great. Cooking shows will tell you how to make food taste good, but it's rarely good for you. My goal is to merge the two.

Anyway, I digress. With a decade of marketing experience, I know a bit about how to get the word out. But what astounds me most is how the social networking phenomenon has thrown The Svelte Gourmet into overdrive. It was the response from fans -- many of whom I've known for years and new ones that I'm gaining each day from these sites -- that was the impetus to turn this blog into a business.

So thank you. Not only for your encouragement, but for showing back up in my life. High school and college friends I haven't talked to in a decade -- and sadly, may never have reconnected with if it weren't for Facebook and The Svelte Gourmet -- have become new fixtures in my life. I love that, as we muddle our way through adulthood, our common bond of school, sororities and parties has turned to careers, kids and cooking.

Sure, I'm getting a lot of encouragement and I'm gaining new fans everyday who don't know me, but who are interested in what I'm doing. What I find the most interesting, though, are the people who knew me "when," who are saying that I look great and I never needed to lose weight. I think maybe our memories are starting to fade as we get older. But boy, nothing brings back memories like a photograph.

This one came out of nowhere. My lovely friend Leah, who was once my daily confidant, is now at the other end of the country. I miss her. Every time I lost a little bit of weight, she would tell me I was looking "svelte." That, of course, was much needed encouragement, and has always stuck with me. So on New Year's Eve, just a couple of days ago, I was shocked and happy to hear from her. And equally as shocked looking at the picture she sent. I guess my memories have faded a bit, too! This picture is of Leah and me (I'm the one on the right!) on New Year's Eve 10 years ago. Partying like it was 1999. Ringing in the new millennium, I was 30 pounds heavier than I am now.

This was definitely a reality check for me. I went back and forth for a few days on whether or not I should share it with you. Then I decided that nothing tells my story of yo-yo dieting better than this picture. It was about a year after this photo was taken that I decided to get serious about losing weight. I was 24 and still in the mindset of "this was just my size." My roommate moved to Manhattan and I was completely on my own for the first time in DC. With no one to monitor me and no one to hide from, it was just me, the fridge and the scale. It was hard at first. I didn't know what to eat and I just started cooking and seeing how I could make the bland diet food taste better. I joined the gym, which started as a battle, but I learned to like the endorphin rush. Mostly, for me, it was the eating healthfully that enabled me to lose weight. The scale would go down 1/2 a pound or a pound every couple days. It was exhilarating! Every now and then it would go up, reminding me that I needed to be more careful. I went from a 12 to an 8 to a 6, 4, then 2...30 pounds gone.

The best part is that I've been able to keep it off for the better part of a decade. I changed my mindset. That was NOT my size. If only I'd figured it out sooner. Because you know what? It wasn't that hard. Anyone can do this. And that's why I started blogging.

Thank you for your encouragement and thank you to those who have reappeared in my life. I missed you!

The Svelte Gourmet Cookbook: A Month of Main Courses is available at www.thesveltegourmet.com/products.html.

'Twas the Night Before New Year's

'Twas the night before New Year's and all through the fridge,

nothing in there was healthy, not even a smidge.

The holidays are over, the gorging's all done.
It's time for my New Year's resolution!

The pantry gets emptied, the cupboards cleaned out,
No more junk food for us! Keith is starting to pout.

I in my "onion goggles" -- no more tears, no more sorrow!
We're starting "A Month of Main Courses" tomorrow!

Skinny Lasagna, Prosciutto Pork, Fancy Breakfast for Dinner,
And what? It's all healthy? This book must be a winner!

A whole month of main courses that are tasty and good,
No more boredom, fad diets or food that's like wood.

My mission, you see, is to help you get svelte!
Healthy food can taste great, and the pounds will just melt!

Off love handles, off double chin, off growing derriere!
Off laziness, off lethargy, just GET OFF THE CHAIR!

These recipes are ready to answer the call,
Sweets away, fat away, bad carbs away ALL!

It's "A Month of Main Courses," healthy cooking done right,
It's available now at The Svelte Gourmet website!

http://www.thesveltegourmet.com/products.html

Enjoy and Happy New Year!

I'm not Superwoman! (and other shocking discoveries)

Boy, am I tired! No one warned me that running a household was so stressful! A lot has changed for me in the past few months -- I got married, built a house, inherited two beautiful children, got a dog, got a cat, started a new business and published a cookbook. Whew! Just typing that makes me tired.

I've figured out this month that I'm not Superwoman (I've suspected this for quite some time, but now I know for sure). I take on too much, like I'm sure most of you do. The extra stress and running around does burn off some calories, but that's all counteracted by the "grab-and-go" mentality when it comes to eating.

I know when I grab a handful of junk food on my way out the door that I'm doing myself an injustice. So I'm careful later. What sneaks up on me, though, is the junk food that's disguised as health food. I've seen this happen so often that I have to mention it -- just because it says "lowfat" or "light" doesn't mean it won't contribute to weight gain.

Case in point: In college, fat free frozen yogurt was a staple of my diet. I have a big appetite, so my portions were a little off -- but since it was fat free, I wasn't doing any harm, right? WRONG. I've since figured out that the yogurt I was eating still had 600 calories. OUCH! A serving size is 1/2 cup, but I was eating 4 times that, probably more, several times a week. No wonder!

Now that I'm cooking healthy food and sharing it with others through this blog and my business, I've seen this type of self-sabotage happening more and more. "This is healthy!" followed by overeating. When we see something that's obviously fattening, we know to watch our portion sizes (or at least be more careful later). But when we're faced with healthy choices, all bets are off. Sure there's more breathing room with the healthy food, but if you are trying to lose weight, portion size still matters. After all, it's a numbers game -- calories in, calories out.

For me, it's not the endless holiday party buffets that get me. I know what to do with those (the veggie tray is my best friend, but watch the dressing!). The problem is eating on the run, being too tired to cook dinner and snacking during all the great holiday movies! So here are a couple tips. If you have more, please share them!

Read labels. In my opinion, the most important information on a nutrition label isn't the calories or fat, it's the serving size. Read the label and measure a serving size -- even if you eat more, you'll be conscious of what a serving size should be and you'll learn to cut back on other things to balance it out. This will be discouraging at first -- you'll be shocked at how little a serving size actually is for most things. But the lesson is worth it!

When it seems too good to be true, investigate! Spray butter that tastes really good and has 0 calories? Yahoo! I was so ecstatic, I used it on everything. But then I dug a little deeper and learned that the nutrition label can say 0 calories if one serving has less than 5 calories and 0 fat if one serving has less than 1/2 a gram. So guess what? That bottle has over 900 calories. OUCH! I've heard similar reports about diet soda (which has no nutritional value, anyway), so stick to water!

Don't snack with an open bag. When you want a snack, measure out how much you should be eating, put it in a bowl and put the bag away. Trust me, you'll think twice about going back for more. But if you sit in front of the television with an open bag of anything, you'll eat WAY more than you intended. Even a bag of rice cakes (ew!) has a ton of calories if you eat the whole thing! I'm speaking from experience. This is also why I love fruit -- it's perfectly portioned!

Chew gum. Want to fend off cravings or between-meal snacking? Chew a piece of gum. My friend shared this tip with me, and it's worked for her. She's lost 9 pounds so far! Awesome! And during the holidays, too. While gum keeps your mouth busy longer, I also find that popping a mint or brushing your teeth works, too. That minty flavor makes just about anything that follows taste bland or bitter. Perfect!

Take time to eat regular meals. When I don't eat regularly, my hands shake, I get irritable and I can't function. Thus, I get desperate and grab whatever is closest. Bad idea! The best lesson I learned when I wrote my cookbook is that cooking dinner doesn't take that long. I cooked 30 dinners in 4 days and I can tell you for a fact that this is true. A chicken breast will cook in 15 minutes. Lean steak is even less! That is faster than the drive-thru! But if you're out and you need to grab something on the go, opt for Subway over virtually any burger joint. Skip the cheese, the mayo and the oil on your 6-inch sub (load up on veggies, mustard and vinegar!) and you'll come in around 300 calories. Can't beat that!

I know we can make it through this season without weight gain. I have faith! Please feel free to share the tips that work for you. Here's to a healthy, happy, and fit holiday season!

Welcome!

Welcome to The Svelte Gourmet! Here, we share recipes, tips and anecdotes that will help you find your "inner gourmet" and stay healthy at the same time!

If you're like me, you love to eat, you love to cook and your heart jumps when the newest edition of "Bon Appetit" comes in the mail. I've found ways to cut fat and calories from those gourmet recipes without sacrificing flavor. Sure, some recipes just shouldn't be messed with -- but by reducing portion size and adding tasty, low calorie sides, toppings or sauces, you can have the best of both worlds.

The Svelte Gourmet is about more than just staying small. When I met my husband, he was heavier, had stomach problems and high blood pressure. After eating my way, he's not only lost 25 pounds, his heartburn has disappeared and his blood pressure has normalized. The Svelte Gourmet is about eating healthfully.

The recipes and tips on this blog are simply the things that have worked to keep my family and me healthy and fit. I am not a dietitian and these recipes have not been evaluated by the FDA. I do not profess to be an expert, I simply want to share what has worked for us.

I hope you enjoy The Svelte Gourmet -- post your recipes and tips, share your stories, and tell your friends about us!

Jenny Fox
The Svelte Gourmet