The Five P's to Healthy Eating

One of my favorite pastimes is jumping in a car and taking out for a two or three-day spontaneous excursion without a destination in mind. Several years ago I set out on a winter adventure that ended in Canada during a blizzard. Being stranded in a foreign country during a winter snowstorm has given me many memories, stories, laughs, and conversations that will fuel my spontaneous nature for years to come. Usually, I find myself enjoying time filled with unique sights, experiences, and friendships found along the way. However, these spontaneous and poorly planned adventures are not always enjoyable but, equally memorable. Like the time I found myself on the streets of Memphis, surrounded by crowds of people waiting in endless lines for a taste of that famous Memphis style barbecue. I left Memphis that day feeling tired and frustrated with the bad taste of barbecue lingering in my head.

Bathing suits have a way of bringing reality to one’s body image and weight gain. While trying to squeeze into last year’s swimming trunks, I came to the painful realization that I had packed on more than just a few pounds. After analyzing my weight gain, I listed several problems hindering my ability to make the right food choices; school, work, family, or just about anything I could think of to focus the blame away from my own choices.

After doing a little soul searching, I set a goal to lose two pounds per week over the next twelve weeks. I want to share with you my goal and five steps to healthy eating. I hope you will find these steps helpful in your challenge to better eating, better health, and a better lifestyle.

1.) Plan ahead. When traveling or working away from home take along a few snacks to help curb hunger and temptations for convenience foods that are not always the best choices. A few of my favorite travel snacks are: raw almonds, carrot sticks, and apples. Use your imagination, fruits and vegetables are nature’s fast foods. Remember portion control, measure or weigh your snacks.

2.) Pack your lunch. Packing a lunch saves time, money, and stress. Lunchtime is one of the busiest times of day. A packed lunch helps eliminate the temptation or need for drive-thru meals, snack machines, or other conveniences taunting poor nutritional choices.

3.) Do your research. One of the fastest ways to derail healthy eating is having to think fast in a drive-thru. Take a few minutes to visit your favorite restaurants websites and review their nutritional information for healthier choices.

4.) Bring a bottle. Taking along bottled water will help keep you hydrated and cool during the summer. I advocate using reusable water bottles to save money, time, and the environment. Drink at least eight glasses of water per day, do not guess—measure.

5.) Quick recipes. Home cooked meals can be healthier for us, but who has time or desire to slave over a stove? Having a few quick recipes on hand can help keep you on track and are faster than sitting in a drive-thru. Quick can be healthy and delicious with a little planning. To help kick-start your quick-n-healthy lifestyle, I have included one of my favorite slow cooker recipes to help get you started. This recipe reheats and travels well.

I came to realize years later, what I had missed on my disastrous trip to Memphis in May; when I met a man named “Billy Bob Billy” of the Holy Smokers Too (www.holysmokerstoo.com). After some coaxing to try his secret award-winning recipe—I was hooked on Memphis style barbecue. I feared, had he put one of his barbecued ribs on my forehead, my tongue would have slapped my brains out trying to get to it—it was that good! It just goes to show you how important the five P’s are, Prior Preparation Prevents Poor Performance. The five P’s can help put you on the road to a healthier—better you.

Howard Baker, RN BSN

For questions, comments, or suggestions on topics you want to read about please email me at: howard@howardsbaker.com

Butt, Greens and Beans

4 lbs. pork shoulder, remove visible fat
1 tbs Black Pepper
1 tbs Paprika
½ tbs Chile Powder (I prefer Ancho)
½ tsp Red Pepper (more or less to taste)
1 tbs Garlic Powder
1.5 tsp Celery Seed
5/8 tsp Dry Mustard
1 tbs Sugar to taste
½ tsp Kosher Salt
3 Cloves Garlic, halved
1 Cup Chicken Stock, Low Sodium
1 to 2 Cup(s) Salsa
2 Cups Escarole or Kale
3 Cups Cannellini Beans, Drained & Rinsed

Directions
Prepare rub by combining spices in a bowl mixing well. Rub onto all surfaces of the pork shoulder one hour before cooking (or overnight). Refrigerate meat until ready to cook. Place pork shoulder in a slow cooker with garlic. Pour stock over the meat. Set on low and cook for five to six hours. Remove lid and break meat apart. Add salsa, beans and escarole to slow cooker with greens placed on top to steam. Cook one hour.

Number of Servings: 8 one cup servings

Spice Rub Compliments of “Billy Bob Billy” and the Holy Smokers Too

Nutritional Information: Fat: 15.6, Carbs: 10.7, Calories: 284, Protein: 26