While “saucy” people can add some playful feistiness to any gathering or meal, we are going to discuss saucy foods here — what types, how much, recipes, sauces when eating out, and hidden culprits.
Gettin’ saucy with our food can work in many ways. When dining out or ordering in, the amount of sauce that comes with your dish can be overwhelming. Even if you make a healthy selection of tilapia, what comes on top of the fish can lead to excessive calories, fat and/or sodium. Maybe you want to shy away from being the customer that asks for sauce on the side. However, remember…you are looking out for you🌟. As you desire to eat as healthfully and joyfully as possible, whether dining out or ordering in, you do need to speak up😮! While you do not have to get every sauce on the side every time, be attentive to what you are putting in your body. Ordering sauce on the side, asking for less sauce or pushing it off to the side, can help you keep your dish the 300-400 calorie range, versus 600 calories or above, 10–15 grams of fat versus 20–30 grams, plus save you on the sodium content. From dips, to red sauce, to Asian sauces, gettin’ saucy is certainly tasty, but can be tricky as well.

There are all kinds of sauces out there that can keep us in the game, or those that make us feel like a benchwarmer. You should feel energized🏃🏿‍♀️after your meals, not immediately like a couch potato. Learning how to keep those saucy stats in line with the rest of your healthy choices, can enhance your food enjoyment.
Let’s dip in. Dipping sauces are delicious😋, but they can be high in added sugars, sodium, and fats. They can quickly spin a healthy meal or snack into a downward health spiral. However, let’s not discredit the unique flavors and taste these sauces can bring. Here are a few tips to keep the dips in line with your desire for a balanced meal or snack:

• 🥣 Forgo the mayo-based dips, especially from a restaurant, as well as pre-packaged dip from the store. Just say no! Instead, ask for a salsa or other veggie-based dip when out. At home, replace any mayo in a recipe with nonfat greek yogurt or light or nonfat sour cream. A tablespoon of mayo is 50 calories and 5 grams of fat, with a half a gram saturated. A quarter cup is a more realistic dip serving, four times the amount, setting you up with 200 calories, 20 grams of fat and 2 grams of saturated fat. Yes, it adds up quickly. A quarter cup of salsa is about 30 calories on average, 0 fats. A quarter cup of nonfat greek yogurt about 33 calories on average, 0 fats. You can still enjoy some creaminess without loading up your arteries.

Are red sauces usually the healthier choice? They usually are when dining out, but these tasty sauces are trickier when purchasing at the store. The amount of sugar lurking in your favorite marinara sauce is not a place we usually think of as a sweet treat.

• 🍅 When ordering from a restaurant, a red sauce is usually made with fresh ingredients, including lots of tomatoes. They are your leaner option 98% of the time. A creamy sauce of course contains cream and, therefore, excess fat and calories. Yes, tomatoes contain some natural sugar, but natural is good. However, it is certain store-bought brands of red sauce where the sugar can really up. A half-cup of some favorite brands contain 3 teaspoons of sugar, or 12 grams. That is a lot if you are saving room for a piece of dark chocolate after your meal. Look for the brands with just 4 grams or less of added sugars. When looking at a food label, “added sugars” is the key phrase! Thank you, FDA, for finally straightening this out in 2021!

How about when ordering or dining out on delicious Asian food? How do these tasty sauces line up?

• 🥡 A teriyaki sauce or garlic sauce is certainly a tasty choice, but when the ingredients are not in your control, sodium is usually the concern here. The dietary guidelines recommend less than 2300 mg per day for sodium, which is about a teaspoon of salt. If you have high blood pressure, the recommendation is less than 2000 mg per day. Sodium is an essential nutrient and is needed by the body in relatively small amounts (except when you are working up a sweat, then more is needed) to maintain a balance of body fluids and keep muscles and nerves running smoothly. However, most of us eat too much of it. When ordering from a restaurant, sauce on the side or less sauce is best.

I thought this was sauce it up?! Yes — when you know what you are dipping your fork into, absolutely sauce it up! Knowing what you are ordering, or putting into your sauce at home, the additional flavors and spice can take any boring or repetitive dish and turn into something exciting and delicious. A sauce can be tricky when dining out, but when creating at home, you have full control over what your concoction might contain. And they do not have to take hours to prepare. Scrumptious and simple is absolutely a thing. Yet if you desire for the all day sauce, that can surely be a thing as well. I mean, where are we going when it is freezing rain, snow and ice out there?

CREAMY TOMATILLO SAUCE
Spicy is always fun, but adding a creaminess to it can take the fun to another level. I love this sauce as it is filled with awesome flavors, along with a comforting creaminess, making any protein of choice absolutely delicious. The prep time is worth it!

​INGREDIENTS
1 pound tomatillos, husked and rinsed
2 jalapeño peppers, rinsed, sliced in half and seeded
2 shallots, peeled and sliced in half
1/4 cup nonfat Greek yogurt
4 garlic cloves
1/4 cup white wine vinegar
juice from 1 lime
1/2 t cumin
2 Tablespoons fresh cilantro
dash of salt

PREPARATION
Preheat oven on high broil. Line rimmed baking sheet with nonstick foil. Place tomatillos, peppers and shallots on baking sheet. Broil on rack second from top, for about 5–10 minutes, checking frequently until skins are charred. Flip to broil second side, continuing to check frequently until skin is charred. Remove from heat and cool for about 10 minutes. Peel off all skins and discard.
Add tomatillos, peppers, shallots and garlic to blender, along with cilantro, vinegar, lime juice, cumin and salt. Puree until smooth. Add yogurt and blend one more time. Serve with baked or grilled chicken, seafood or tofu.

​INGREDIENTS
2 large, ripe avocado, halved and pitted
1 cup nonfat greek yogurt (or nonfat sour cream, if preferred)
1/4 cup packed cilantro leaves
2 cloves garlic, peeled
juice from two limes (about 3–4 Tablespoons)
1/2 teaspoon Kosher salt
Freshly ground pepper to taste
​
PREPARATION
In a food processor or blender, scoop out avocado and blend together with yogurt, cilantro, garlic, lime juice and salt. Pour into a bowl and season with black pepper to taste. Serve as dip or topping. If refrigerating, wrap tightly with plastic wrap. It will last up to 48 hours. Makes 6–8 servings.

INGREDIENTS
1 Tablespoon olive oil
1/4 cup balsamic vinegar
1 cup red wine vinegar
2 cups canned diced tomatoes, no sodium added
1/2 cup chicken or veggie stock or broth, low sodium
1/4 cup chopped flat-leaf parsley
Freshly ground pepper to taste
Optional: Beurre manie= 1 Tablespoon flour + 1 Tablespoon butter, softened
Freshly ground pepper to taste

PREPARATION
In small sauce pan, add olive oil through stock. Bring to a boil over medium-high heat. Once boiling, lower heat to a simmer. You can just let it simmer here for 10–15 minutes, until desired thickness. Or, for some additional luster to your sauce: while sauce is simmering, in a small bowl mix flour and butter with a fork to form a smooth paste. Then roll a teaspoon-size amounts of the paste into balls. Add one ball to sauce, increase heat and allow the mixture to return to a boil, and cook for at least 1 minute to thicken. If your sauce is not as thick as you’d like, add a bit more beurre manie. Serve over or roast with any veggie, protein, polenta, rice or pasta. It makes approximately 2–2 1/2 cups sauce; about 1/4 cup per serving.

Part 5: Women and (Unwanted) WeightAs “gracefully aging women,” ourselves, we know there is much to discuss. However, we have reached our last topic in this series. What makes it so difficult to lose weight or maintain our weight during this phase of life? As always, there are multiple factors to this struggle, and we aren’t going to address genetics here. We are not promoting diets or trying to be thin; rather, we are focused on strong, healthy bodies and minds. We are speaking to those in the audience who are peri-menopausal or currently in menopause who are struggling to lose extra, unwanted weight and keep it off. If you are that person in the audience in your 50’s who has maintained your same weight as in your 30’s or 40’s, well…you know what to do…don’t read any further😌.

• Understand your stress levels. Who isn’t stressed these days🥺? When we experience stress, our cortisol — the body’s main stress hormone- levels go up. This rise in cortisol produces extra glucose (the sugar in our blood), leading to increased blood sugar levels. Why does this extra sweetness matter? Well, it isn’t so sweet! When our blood sugar levels go up, so do our levels of insulin. Insulin is our body’s storage hormone, whose job it is to store our excess blood sugar into our cells, so we can burn it off for energy. You know how you feel when you simultaneously put away your groceries while talking on the phone and making a delicious dinner, all at the same time😅? SUPER EFFICIENT! Well insulin loves efficiency, too. However, that efficiency can lead to excess calories being stored away that may not get burned off…and we know where to find them (i.e. buttocks, thighs, abdomen😩). Some quick stress-reducing strategies: get outside and breathe in some fresh air, exercise, call a friend, take a bath.
• Use your support system. Especially during this pandemic with higher levels of social isolation, we need our people! Research shows that people with high levels of social support may experience less stress. Feelings of sadness, anxiety, uncertainty and hopelessness can sometimes cause us to lean away from others, when this is the time that we really need them the most. If you are feeling as though the stress levels are impacting your functionality, your sleep, your mood regulation and you just don’t feel like your usual self, consider making a telehealth appointment with your physician or a therapist. Moreover, and especially if you live alone, staying mindful about healthy eating and exercise can feel like a forever endeavor. Consider talking to friends and family about your plans and encourage others to join you in your day-to-day — trade recipes, cook together over Zoom, challenge others to a contest (who gets in the most steps per week in your family?)
• Time to talk about your THYROID. Your thyroid produces three hormones: Triiodothyronine, also known as T3, Tetraiodothyronine, also called thyroxine or T4, and Calcitonin. Try saying those 5 times fast🙃. Their names are surely not important, but T3 and T4 are serious control freaks, controlling how fast you burn calories and how fast your heart beats. Diseases of the thyroid cause it to make either too much or too little of these hormones. Depending on how much or how little hormone your thyroid makes, you may often feel restless or tired, or you may lose or gain weight. Women are more likely than men to have thyroid disease. One in eight women will develop thyroid problems during her lifetime.

There can be a number of causes for thyroid disease, including autoimmune disease, hyperthyroidism treatments, radiation therapy, thyroid surgery and certain medications. There are other less frequent causes, including iodine deficiency. The trace mineral iodine — found primarily in seafood, seaweed, plants grown in iodine-rich soil and iodized salt — is essential for the production of thyroid hormones. Too little iodine can lead to hypothyroidism, and too much iodine can worsen hypothyroidism in people who already have the condition. Now you know why your salt is “iodized,” as this has virtually eliminated the issue in the United States.
One challenge for women is that the symptoms of thyroid problems are mistaken for menopause symptoms. However, thyroid disease, especially hypothyroidism, is more likely to develop after menopause. Hypothyroidism is when your thyroid does not make enough thyroid hormones (underactive). This slows down many of your body’s functions, including metabolism. It usually happens quite slowly, over years, with a host of other symptoms, including feeling tired all the time, cold for no reason, constipation, muscle weakness, joint pain, pale and dry skin, sadness, dry, thinning hair, and other symptoms. Hypothyroidism could explain weight gain and it could increase your risk for heart disease and diabetes.
But the good news (there is always some!), IF you are experiencing any of the above symptoms without a known cause, talk to your doctor. There are treatments out there!
In the meanwhile, let’s continue to focus on healthy eating :) — natural, plant-predominant foods — keeping us feeling energized and smiling, while we surround ourselves with friends and family (at a social distance)! We are going to focus on speed in the kitchen, so less time cooking and more time socializing or just taking the time to take care of YOU❤️!

INGREDIENTS
1 Tablespoon hot Mexican-style chili powder
1/2 cup whole wheat panko crumbs
1 large egg
1 pound medium shrimp, peeled and deveined
Nonstick cooking spray
Optional toppings:
avocado, sliced or guacamole
salsa, any style
fresh lime juice
cilantro
hot sauce
PREPARATION
Preheat the air fryer to 360˚F for at least 5 minutes. While preheating, place prepared shrimp in a medium bowl. Sprinkle with chili powder and mix well. Crack the egg into a separate small bowl — mixing well with fork. Place the panko crumbs into a separate small bowl.
Once preheat is complete, slide out the air fryer basket and coat with nonstick cooking spray. Remove shrimp from bag, one at a time, dipping into the egg, then panko crumbs, and placing in air fryer basket. Once basket is full (not overfull, as shrimp should not touch each other), spray tops of shrimp and slide into air fryer. “Fry” for 7–8 minutes at 360˚F, shaking halfway through to flip shrimp. Remove and repeat until all shrimp are cooked.
Serve on top of salad, in a whole grain wrap, or in a bowl with brown rice. Top with any or all of the suggested toppings, and then some!

INGREDIENTS
1 pound chicken tenders or chicken thighs, skinless, boneless
Rub:
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground pepper
Sauce:
2 Tablespoons fresh lime juice (about the juice from one lime)
2 Tablespoons white miso paste
1/4 cup nonfat Greek yogurt, plain
1 Tablespoon honey
Nonstick cooking spray
Fresh cilantro or basil for garnish
​
PREPARATION
Prepare the rub by placing the onion powder, garlic powder and pepper in a small bowl and whisk to combine. Place chicken tenders in a medium bowl. Pour rub evenly on top and mix well with clean hands, being sure the rub is evenly spread onto the chicken.
Mix up the sauce: Place the lime juice, miso paste, yogurt and honey in a small bowl. Mix well until miso is dissolved and set aside.
Place a large cast iron skillet over medium high heat. Spray with nonstick cooking spray. Add the chicken in a single layer. Cook 4–5 minutes, spray again with nonstick cooking spray, and flip to cook another 3–4 minutes on the other side. Remove from pan and place onto serving platter.
Top with sauce and garnish, and keep some extra sauce on the side!

INGREDIENTS
3 medium shallots, minced
2 garlic cloves, minced
1 yellow bell pepper, cored, seeded and chopped fine
2 teaspoons olive oil
1 15-ounce can kidney beans, rinsed and drained
2–3 Tablespoons chili powder
1 6-ounce can tomato paste
1 1/2 cups vegetable broth, low sodium
8 ounces jumbo lump crab, shells removed
1/2 cup evaporated nonfat milk
2 Tablespoons dry sherry
salt and freshly ground pepper to taste
Flat leaf parsley to garnish, optional
PREPARATION
Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce temperature to a simmer and continue cooking for about 8 minutes.
Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings.

The Soup Bowl🍲~ T’is the season for soup! Whether you are looking for a meal in a bowl or just a tasty starter, soup usually fits the bill. The natural goodness of homemade soup is warming to the heart and soul. Lots of veggies and whole grains create a high fiber, high nutrient, highly satisfying meal. There are of course times when a lengthier commitment to the kitchen is just not in the cards. Here are some tips when you need to create a quick fix bowl, and still do not want to go for the canned or boxed version:

• Use salsa as a base, adding chicken or vegetable broth until desired consistency. Throw in some pre-shredded chicken, leftover lean ground beef or turkey, or beans, for some lean protein.
• Create a chowder with leftover potatoes. As they are already cooked, they shave about an hour off prep time. You are ready for puree.
• Buy pre-washed, pre-chopped veggies, to quickly throw into a steamy broth. Frozen veggies work well, too!
• Double your recipes when you are preparing soups. Freeze in single portions. Take a break from Zoom, microwave and enjoy.
• Use low salt tomato juice as a base. Add some leftover cooked shrimp, douse with lemon juice, Worcestershire sauce, horseradish and some hot sauce. The speed and spice will warm you up.
• Leftover grains like brown rice, quinoa, whole wheat pastas can be added and heated quickly, to balance out a bowl of veggie or protein-based soup.