SoCal Flipbooks

Health Matters: Providence Mission Hospital | 3 Set yourself up for success with a new healthy eating plan—or get back on track with an existing one—by stocking the right foods. 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 eating habits. That's where spring-cleaning your pantry and refrigerator comes in. Molly Wainstock, supervisor of cardiopulmonary rehabilitation at Providence Mission Hospital, shares five smart moves that will help you start or stick to a healthier eating plan. Keep food fresh and ready to eat. Nothing prompts a call for pizza delivery faster than discovering the only food in the house is way past its "sell by" date or has visibly gone bad. Throw that stuff away and start planning meals ahead of time. Shop frequently for the fresh ingredients you need. "Having fresh food on hand will help you make good choices," says Wainstock. This works even for the time-pressed, because you'll only be picking up a few ingredients each time. And it will save money by reducing wasted food and emergency fast-food orders. Have the basics on hand. Everyone's "essentials" are going to be a little different, depending on taste preferences and food sensitivities, but it's hard to go wrong with canned beans, chickpeas and tomatoes, olive oil, eggs, yogurt and whole-grain pastas or tortillas. Add frozen chicken or fish if you're a meat eater. Frozen and canned foods get a bad rap, but research shows they are just as nutritious as fresh foods. With these ingredients, you can make healthy omelets, pasta meals, burritos and soups. Add some fresh lettuce or cabbage and you have salad as another option. This one is a money saver, too, because it cuts down on food spoilage and allows you to stock up on basics when there's a sale. Don't stock it if you don't want to eat it. This may seem obvious, but there's a certain amount of denial that goes into buying a gallon of ice cream, a big package of cookies or a couple of bags of snacks. We may tell ourselves it's just for the family or we won't open the package till friends come over, but that's seldom how it works. Chances are, if you have high-calorie treats on hand, they're going to win out over more nutritious, lower-calorie choices. "We call that the 'mom tax'—when you end up eating the treats you bought for the family," Wainstock jokes. Instead, stock your fridge with healthier options for snacking, like baby carrots, sugar snap peas, hummus and cubed fresh fruit. Commit to a healthy food environment. Spring isn't the only time you want to give your food inventory a checkup—practice it year- round so you always have healthy ingredients available. At least once a month, check the basics and use up anything approaching its expiration date. Rotate in new supplies. For fresh foods, check your supplies weekly and use or freeze anything that's going to spoil. Keep tweaking your shopping lists to reduce waste, and keep making healthy choices. "Going to the store with a thoughtful list will prevent splurges. You need to make choices that are sustainable," says Wainstock. "Don't do it all at once—make small modifications over time." 5 STRATEGIES FOR Spring Cleaning YOUR PANTRY Molly Wainstock

• Cover