One of the things I’ve learned this past year is the importance of being strict with myself in terms of my food choices. STRICT is a nasty word, isn’t it? Nobody wants anyone to tell them they need to change what they’re doing, let alone be strict with themselves. But what I’ve learned the hard way is that the strict approach is easier to handle over the long haul than teasing myself with small amounts of the foods I am trying to leave alone.

Because I took a cavalier attitude towards foods I know cause some nasty reactions in my body (sweets, processed foods, white flour baked goods just for starters), I gained 10 pounds and slipped into such a sluggish, mental fog and fatigue that I could hardly make myself get up and get to work. I’ve spent the last three months avoiding these foods, disciplining myself to choose carefully, and to simply be strict with myself. I’ve lost the ten pounds, most of the mental fog, and have a LOT more energy. My hubby would probably say my attitude has improved as well.

So going forward, 2011 will be my year to really clean up my diet. There’ll be no more teasing with diet no-nos. If you can relate in any way to my experience, then you might want to join me in a better approach. Let’s trade the “Oh, just a couple little bites won’t hurt anything” attitude for “I have no intention of hurting my precious body any longer—I’m choosing health!” attitude.

Now to be realistic, we need to acknowledge that nature abhors a vacuum. So if we completely remove the no-nos (remember — strict is the mindset), then we must replace them with something else. Let’s make sure we’ve got lots of yes-yeses available for meals and snacking. Lots of fresh veggies, top quality proteins, whole grains, and some fresh fruit will be a good starter. And when it comes to menu planning, let’s keep some 100% legal meals in the freezer for when we’re rushed or too tired to do any true cooking. Here are a couple recipes that really satisfy. Meanwhile, let’s do a “pinky swear” to take good care of ourselves from now on!

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Golden Mushroom Soup

Serves 6

2 onions, chopped
1 pound mushrooms, sliced
1 tablespoon paprika
1-1/2 teaspoons dill weed
1 teaspoon caraway seeds (optional)
1/8 teaspoon black pepper
3 tablespoons soy sauce or light soy sauce
1 cup water or vegetable stock
1 tablespoon olive oil
2 tablespoons unbleached flour
2 cups soymilk or rice milk
2 tablespoons lemon juice
3 tablespoons red wine (optional)

1. To brown and soften the onions, heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion that have stuck to the pan, and continue cooking until most of the water has evaporated and onions begin to brown, about 3 minutes.

2. Add the sliced mushrooms and spices. Lower the heat slightly, cover and cook 5 minutes, stirring frequently.

3. Add the soy sauce and stock. Cover and simmer 10 minutes.

4. In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the soymilk or rice milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.

5. Add the non-dairy milk mixture to the soup. Stir in the lemon juice and red wine just before serving.

Tips:

When choosing mushrooms, select those which are firm and unopened. Small mushrooms work best for this recipe.

Light soy sauce has less salt per serving than regular soy sauce—both are fat-free and low in calories.

Nutrition information per serving: 105 calories; 4 g protein; 17 g carbohydrate; 1.5 g fat; 337 mg sodium; 0 mg cholesterol

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Speedy Blackbean Burritos

Yield: 4 burritos

1 15-ounce can black beans, drained
1/4 cup salsa (you pick the heat)
3 tablespoons uncooked bulgur wheat
4 flour tortillas
1 cup shredded leaf lettuce
1 tomato, diced

1. Combine the black beans, salsa, and bulgur in a saucepan and simmer gently for 5 minutes, stirring occasionally.

2. Remove from the heat, cover, and let stand 5 minutes.

3. In the meantime, shred the lettuce and dice the tomato.

4. Heat a tortilla in an ungreased skillet until it is warm and soft, then spread a line of the bean mixture down the center of the tortilla. Top with lettuce, tomato and additional salsa if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.

Tips:

Be sure to select a variety of flour tortilla made without lard.

Chapatis are an Indian version of the flour tortilla, made with whole wheat flour and no added fat. Look for chapatis in natural food stores.

Bulgur wheat adds texture and flavor to cooked beans, soups and stews. It is sold in natural food stores and in most supermarkets.

Nutrition information per serving: 255 calories; 12 g protein; 48 g carbohydrate; 2 g fat; 64 mg sodium

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