Without surveying the masses, I’m confident one of the primary New Year’s resolutions across the US was “eat healthier in 2012.” Was that one on your list? I’m not ashamed to admit that it was on mine. Breaking out of old eating habits is the key.

For several years now I have battled heart disease, which culminated in July of 2006 when I had bypass surgery. And since then, I have found that the best way for me to stay healthy and feeling good is to follow a very healthy eating regimen and exercise regularly. Eating Mediterranean-inspired recipes have helped me in my efforts to be healthier. Be sure to check out my Grilled Atlantic Salmon & Olive Tapenade recipe at the end of this blog.

Here’s a few tips that have helped me break out of my old eating habits:

1. Use fresher ingredients. Instead of processed food from a box or can, go through the produce section of the grocery store and pick up an onion, squash and mushrooms. It takes just a few minutes to slice these veggies up and sauté them in a pan with EVOO (not butter). Now you have a healthy side item!

2. Use less fats. We mentioned using extra virgin olive oil (EVOO) instead of butter. This is a small change that can make a huge difference. Butter, vegetable and canola oils and margarines can easily be substituted for EVOO. For tender, flavorful baked chicken, rub the chicken breast down in EVOO, season with salt and pepper on both sides and bake.

3. Eat less meat. You don’t have to give it up entirely, just try to reduce the number of times you eat red meat each week to 3 or less. That includes hamburgers, tacos and stews or chili with beef in them. Also, when you’re trying to decide at the restaurant between beef or chicken and a fish item, go for the fish. In particular, a white fish like tilapia is a healthier choice. And see if they will grill or bake it for you, instead of fried.

4. Use fresh herbs & seasonings. Instead of reaching for the salt shaker, try seasoning your meats and vegetables with fresh basil, oregano, thyme or rosemary. Even putting fresh garlic into the mix will add a flavorful and healthier alternative. Garlic can lower cholesterol levels and reduce the buildup of of plaque in the arteries. When picking out garlic at the grocery store, you want to choose cloves that are firm, tight, heavy & dry.

5. Eat smaller portions. This may seem like an obvious solution, but it is one of the most difficult to actually accomplish! Make a point at the beginning of a meal to take smaller portions. Or if you’re at a restaurant, decide right at the moment they set the plate down to not finish the entire plate. Another helpful way to do this is at restaurants is to share a meal. At the end of the day, we’re not going to starve even though we are not miserably full after a meal!

Grilled Atlantic Salmon & Olive Tapenade 

Ingredients:

Salmon (3 oz.)

Paul Prudhomme Magic Salmon Seasoning (available at Sam’s Club)

EVOO

Couscous

Fresh Spinach

Basil Pesto*

Olive Salad**

1. Prepare the couscous & olive salad before starting the salmon.

2. Season the top of the salmon and place in sauté pan or on flat grill with EVOO top-side down. Add a small amount of water and cover with a small bowl to steam. Cook each side until lightly golden.

3. To plate, first put down a bed of fresh spinach, then 3 oz. of couscous. Place the salmon on top of the couscous and garnish with pesto and olive salad.

* Basil pesto can be purchased in the produce section of most grocery stores.

** Olive Salad: Mixture of chopped black olives, green olives, diced red onion, diced red peppers, marinated in vinegar & EVOO to taste.