Better Balance for Every Day
Resolve to make nutritious eating a priority
Photo courtesy of Getty Images
FAMILY FEATURES
D
iscovering a better version of yourself is all about striking balance.
That’s especially true when it comes to making smarter food choices
that you can maintain over time.
A sustainable, long-term healthy eating approach, such as the Atkins
low-carb lifestyle, emphasizes variety and balance. Start planning a low-
carb menu filled with high-fiber carbo hydrates, optimal protein and healthy
fats with these tips from Colette Heimowitz, vice president of nutrition and
education for Atkins.
Fill up with fiber-rich foods. Foods like vegetables, nuts, seeds, low-
glycemic fruit (like berries) and whole unrefined grains are considered
carbohydrates, but they don’t raise your blood sugar the way processed carbs
do. Fiber slows the entry of glucose into your bloodstream so you don’t
experience insulin spikes that encourage your body to produce and store body
fat. Try to eat between 25-35 grams of fiber a day.
Reduce inflammation. A low-carb approach eliminates refined and
processed foods and sugars that can cause inflammation. Focus on foods
that decrease inflammation, such as colorful low-glycemic vegetables, low-
sugar fruits, protein and healthy fats such as olive oil. The ground turmeric
in this Golden Milk recipe offers an easy way to fight inflammation without
sacrificing flavor.
Kickstart your morning. Start your day with a protein-packed choice such
as these Chocolate Banana Protein Overnight Oats. You’ll get the omega-3 fatty
acids and antioxidants from the chia seeds along with protein and healthy fats to
keep you energized while avoiding high-sugar breakfast alternatives.
Find more recipes like these for Salmon and Asparagus Sheet Pan or Spicy
Crispy Chickpeas and ideas for a balanced, low-carb approach to eating well
at Atkins.com.
20
Salmon and Asparagus
Sheet Pan
Prep time: 5 minutes
Cook time: 15 minutes
Servings: 2
Net carbs: 4.41
1 bunch thin spear
asparagus
1 tablespoon, plus
1/4 teaspoon, extra-
virgin olive oil
1/8 teaspoon salt, divided
2 salmon fillets
(4 ounces each), no
more than 3/4-inch
thick
1 pinch black pepper
3 tablespoons olive oil-
based mayonnaise
1 tablespoon lemon
juice
1 teaspoon Dijon
mustard
1/4 teaspoon minced or
pressed garlic
1 tablespoon grated
Parmesan cheese
Heat oven to 425 F.
Wash asparagus and remove
woody ends. Place on rimmed
baking sheet and toss with
1 tablespoon olive oil and pinch
of salt. Arrange in single layer,
leaving space for salmon. Place
salmon skin-side down on sheet.
Brush with remaining olive oil
and season with remaining salt
and pepper. Place in oven and
bake 12 minutes.
In small bowl, combine
mayonnaise, lemon juice,
mustard and garlic.
Remove sheet pan from oven,
sprinkle asparagus spears with
cheese and cook 3 minutes, or
until fish reaches 145 F and
asparagus spears are tender
and beginning to brown on tips.
Plate one fillet and half
the asparagus, drizzle each
plate with about 2 tablespoons
mayonnaise sauce and serve.
Big Bend Real Estate Guide • April 2020