Issue link: https://blog.providence.org/i/1518194
10 | Health Matters: Providence Cedars-Sinai Tarzana Medical Center Set yourself up for success with a new healthy eating plan—or get back to an existing one—by choosing what foods to have on hand. S pring is the season of renewals and fresh starts. It's also a time to get rid of what doesn't work for you anymore, whether that's out-of- fashion clothes or less-than-healthy eating habits. That's where spring-cleaning your pantry and refrigerator comes in. Here are some smart moves—complemented by insights from Debrin Cohen, a registered dietitian at Providence Cedars-Sinai Tarzana—that will help you start or stick to a healthy eating plan. Add some new recipes. Borrow cookbooks from the library or friends. Watch a few healthy cooking videos. Do whatever it takes to find the fun in experimenting with new, healthier recipes. Cohen suggests an easy Mediterranean salad: Combine canned chickpeas, cucumbers, tomatoes and canned artichoke hearts; top with olive oil and lemon juice. "Get creative with leftovers," she adds. "For example, add leftover roasted vegetables and cooked grains to a bowl of mixed greens topped with goat cheese, roasted almonds and balsamic vinegar." Keep food fresh and ready to eat. Nothing prompts a call for pizza delivery faster than discovering all the food in the house is way past its "sell by" date. Throw that stuff out! Instead, plan meals ahead and shop frequently for the fresh ingredients you need. Quick trips to buy fresh food can save money by reducing waste and unplanned takeout calls. Cohen recommends keeping fresh (or frozen) fruits and greens around for nutritious and satisfying smoothies. A spoonful of peanut or almond butter adds protein and healthy fat. "Read labels to make informed choices, opting for a nut butter without added sugars or hydrogenated oils," she says. Have the basics on hand. Everyone's "essentials" will be different, depending on taste preferences and food sensitivities, but healthy pantry staples include canned beans, chickpeas and tomatoes, along with olive oil, eggs, yogurt and whole-grain pastas and tortillas. Add frozen chicken and fish if you're a meat eater. With these basics, you can make omelets, pasta dishes, burritos and soups. Add some fresh lettuce or cabbage so salad becomes an option. "Beans, lentils and chickpeas are rich sources of protein and fiber, perfect for soups and salads," Cohen says. Choose healthy olive or avocado oil for cooking and dressings. Don't stock it if you don't want to eat it. There is a certain amount of denial that goes into buying a gallon of ice cream or a big bag of potato chips. Chances are, if you have these treats on hand, they 'll win out over more nutritious choices. Instead, stock your fridge with healthier snack options like sugar snap peas, hummus and cubed fresh fruit. Higher-calorie options like cheese and nuts are healthy in moderation. "Plan your meals and snacks for the week, and make a shopping list to ensure you only buy what you need," Cohen suggests. Spring Clean Your Pantry Your Choice for Health Care in the Valley Providence has been serving the San Fernando Valley with a commitment to high-quality, compassionate care for more than 80 years. With Providence Cedars-Sinai Tarzana Medical Center in Tarzana, Providence Holy Cross Medical Center in Mission Hills and Providence Saint Joseph Medical Center in Burbank, local residents have excellent options for accessing world-class health care. From groundbreaking research to state-of-the-art technology, we are shaping the future of health care in the Valley while remaining deeply connected to our Mission and the unique needs of our communities. Burbank Mission Hills Tarzana Sherman Oaks