Marriage is great. As a newlywed, I'm relishing the fact that I live
with my best friend, I have a built-in vacation buddy and steady spousal
support, from the tangible (say, health insurance) to the emotional
(perspective on a frustrating work problem). Yes, I've got the newlywed
glow, as does my husband, John.
But with marriage came something neither of us wanted nor anticipated:
extra pounds.
Don't misunderstand -- we're both healthy and look fine. But when we
returned from our honeymoon last summer (on which we definitely did not
count calories), our clothes were a little snug. While our intentions to
quickly shed the extra pounds were sincere, soon enough came Thanksgiving,
followed by the December holiday season, and then there were the cupcakes
I made for a bit of Valentine's Day indulgence -- the whole batch lasted
only a couple of days between the two of us. Suffice it to say that since
we got married, neither of us has returned to what we've dubbed "wedding
weight."
Although it's not something I'd heard about before, I've learned that
newlywed weight gain is common. In fact, it's not unlike the "freshman 15"
-- the added pounds college students often acquire in their first semester
or two.
If you think about the changes that come with marriage, it makes sense
that many people gain weight after they've tied the knot. Suddenly,
mealtime is more important, since you have a partner or family to share it
with. Cooking dinner each night (or at least sitting down together over
takeout food) seems part of the making of a new home.
And tasty treats are often a way to say "I love you" or to offer a
welcome surprise after a hard day of work. John and I definitely have a
sweet tooth, and our biggest weakness comes in the form of cookies,
especially the black-and-whites sold at Amernick's on Connecticut Avenue
in Cleveland Park, our neighborhood pastry shop. Cookies used to be more
John's weakness than mine, but now they're one of my favorite treats too.
That's what happens in marriage: what you like (and dislike) to some
degree ends up shaping and affecting the way your spouse eats.
Before meeting me, John's steady low-fat dinner came in the form of
frozen food, either Lean Pockets or Healthy Choice French bread pizzas.
Since I like to cook, I rarely ate frozen meals. I'd opt for a salad and
some homemade soup or takeout sushi if I didn't feel like cooking. But now
-- I admit it -- sometimes I eat a ham and cheese Lean Pocket when in a
hurry, not bad sustenance in a mere 2 1/2 microwaved minutes. And now John
is a fan of soup and salad for dinner and eats far fewer frozen meals,
since I cook for both of us.
Watching what you eat as a couple does have challenges, like when your
spouse gives in to a late-night craving, weakening your resolve until you
give in too. But we are determined to keep healthy and trim. As we've
adjusted to the changes that come with marriage, we've learned to put
emphasis on each of our strengths when it comes to diet and fitness.
John's forte is exercise. Daily workouts are essential to him and his
dedication to exercise has inspired me to work out more regularly. He
doesn't read the nutritional information on boxes, jars and cans of food
before buying, as I do. But he sticks to his exercise plan religiously and
inspires me to do the same.
My realm is food, cooking and nutrition. So I bring to our marriage an
understanding that weight maintenance requires balance, not deprivation.
You can splurge and enjoy delicious treats (in whatever form you like
best, even if filled with fat and calories) as long as you balance what
you consume overall.
I learned that a few years ago with the help of local nutritionist
Katherine Tallmadge ("Diet Simple," Lifeline Press, $21.95.) In 1999, I
met with her for 12 sessions in a three-month period. I learned about
nutritional values of foods and how best to balance food intake given my
lifestyle. The result was invaluable: lifelong lessons on how to lose
weight healthfully, which I'm now applying to my new married life.
For me, the best way to moderate food intake is to think in terms of
week-long increments. Each week I look at the calendar: if I see three
nights out at restaurants or parties, I'll automatically plan for four
nights in with low-fat recipes. To make this work, it helps to be
organized about recipes and needed ingredients before it's time to cook.
Reviewing them and buying the ingredients in advance (either the weekend
before or the day before) can make a big difference. Often, doing the
grocery shopping and cooking on the same day can be too tiring after a
busy day at work, especially given necessary errands and whatever else is
on the to-do list.
I've come up with some low-fat recipes that taste good and leave us
satiated. Sure, for special occasions or simply every once in a while when
we feel like it, a dish or dessert high in fat or calories is well worth
it. But a steady stream of low-fat, healthful dishes allows us to splurge
without worry when we find ourselves at a special dinner, and we
ultimately appreciate and savor the indulgence so much more.
When examining new recipes, I always consider reducing the amount of
olive oil or butter used in the dish, or I play with one that calls for
mayonnaise, perhaps substituting a mix of low-fat mayonnaise and plain
fat-free yogurt instead. I also love cooking with my grill pan, which
allows for quick and easy preparation of almost anything (chicken, fish,
sliced vegetables and more) with hardly any added fat. Just use a bit of
spray vegetable oil (or buy a mister/spray bottle and put your own oil in
it) and season with salt and pepper, perhaps Worcestershire sauce or a bit
of herbes de Provence (depending upon what you're "grilling," of
course) and you'll have tasty, healthful fare in no time. To boot, it's
easy to clean.
But whatever I am making, I'm always careful to include enough fat so
the food tastes good. One joyous discovery I've made along the way to
healthier eating is that you really do need to consume fat, even when
trying to lose weight. If you cut out too much of it, the food you make
just won't taste good, you won't feel satisfied, and you will almost
definitely give up. Even when losing weight is the definite focus, we
don't often skip dessert, which might come in the form of a handful of
low-fat animal crackers or sliced banana and berries topped with chocolate
syrup (fat-free and relatively low in calories, because you don't need a
lot).
After almost a year of marriage, I think I can safely say that the
prominence of low-fat meals at dinnertime is a hit. When I announce that
it's a pizza night, or that we're having chicken gumbo, or another low-fat
meal that's now an established favorite, we sit down together and enjoy a
tasty dinner that leaves us satisfied, all the while knowing that the food
is healthful.
Why would we stop eating this way? Especially since sometimes we can
treat ourselves to a couple of Amernick's black-and-whites or some other
delicious treat.
Grilled Tuna Steak Sandwich
With Low-Fat Lemony Ginger-Mustard Spread
(2 servings)
The spread -- a blend of ginger, garlic, mustard and lemon -- is
pleasing, tangy and anything but bland and perfectly offsets the richness
of the tuna.
You may also make the sauce first and use it as a marinade, in which
case the ginger and garlic subtly infuse the tuna with flavor. For those
who don't like fish (I'm sorry to say my husband and closest girlfriend
fall into this category, but I love them anyway), chicken works as a
substitute.
Adapted from a recipe published in the January 1998 issue of Bon
Appetit magazine.
2 tuna steaks, each about 6 ounces and 3/4 inch thick
Salt and freshly ground black pepper to taste
2 teaspoons olive oil
1 tablespoon peeled, minced ginger root
1 clove garlic, minced
1 tablespoon plus 2 teaspoons low-fat mayonnaise
1 tablespoon plain, nonfat yogurt
2 teaspoons mustard, preferably Dijon-style
2 teaspoons freshly squeezed lemon juice
2 sandwich rolls, split
Several arugula leaves, washed and dried, stems trimmed and
discarded
Preheat the broiler.
Season the tuna with salt and pepper to taste. In a medium skillet over
medium-high heat, heat the oil. Add the tuna and cook, turning as
necessary, until the desired degree of doneness. Transfer to a plate; set
aside.
Reduce the heat under the skillet to medium, add the ginger and garlic
and cook, stirring for about 30 seconds. Transfer to a small bowl, add the
mayonnaise, yogurt, mustard and lemon juice and mix to combine. Season
with salt and pepper to taste.
Meanwhile, broil the sandwich buns.
Spread the buns with the ginger-mustard mixture, transfer the tuna to
the buns, top with arugula and serve immediately.
Per sandwich: 450 calories, 47 gm protein, 34 gm carbohydrates, 13
gm fat, 81 mg cholesterol, 2 gm saturated fat, 506 mg sodium, 2 gm dietary
fiber
Low-Fat Veggie Pizza on Honey Whole-Wheat Crust
(2 servings)
I came up with this pizza so we can eat one of our favorite dinners
without guilt. Using only a little part-skim mozzarella cheese and
omitting meat as a topping goes a long way in terms of eliminating fat,
yet it is still flavorful -- honest.
You can always alter the toppings for variety; I've listed our favorite
combo below.
2 teaspoons olive oil
1/4 cup minced shallots
1 clove garlic, minced
1/2 teaspoon dried basil, crushed
About 1 teaspoon dried oregano, crushed, plus additional for
garnish
Salt to taste (optional)
28-ounce can crushed tomatoes in puree
Honey-Whole Wheat Pizza Dough (recipe follows)
1 medium red bell pepper, seeded and thinly sliced lengthwise, then
cut in half crosswise
1 medium red onion, thinly sliced and then cut in half crosswise
10 mushroom caps, thinly sliced
1/2 cup (2 ounces) grated part-skim mozzarella cheese
Heat the oil in a large deep skillet or saucepan over medium heat. Add
the shallots and garlic and cook, stirring occasionally, until softened
and almost translucent, about 3 minutes. Add the basil, oregano, salt (if
using) and the tomatoes and their puree (be careful; the juice will sizzle
when it hits the hot oil). Increase the heat to medium-high and bring to a
boil. Immediately reduce the heat to medium-low and simmer gently,
uncovered, for about 20 minutes or until it reaches the desired
consistency. Remove from the heat; set aside to cool.
Adjust the oven rack to the lowest position and preheat the oven to 425
degrees.
Place the shaped (see following recipe) pizza dough on a baking sheet.
Spread some or all of the tomato sauce over the pizza dough; reserve any
remaining sauce for another use. Spread the bell pepper, onion and
mushrooms evenly over the sauce and bake the pizza for 10 minutes. Remove
the pizza from the oven, sprinkle the cheese sparingly over the entire
pizza and, if desired, sprinkle a few pinches of oregano over the top.
Return the pizza to the oven and bake just until the cheese begins to
brown, about 10 minutes. Remove from the oven; set aside to rest for a few
minutes prior to cutting.
Per serving: 673 calories, 27 gm protein, 112 gm carbohydrates, 15
gm fat, 16 mg cholesterol, 4 gm saturated fat, 873 mg sodium, 13 gm
dietary fiber
Honey Whole-Wheat Pizza Dough
(Makes one 14-inch pizza or two smaller individual pizzas)
I sometimes make a double batch of the dough, bake two pizzas at the
same time and then refrigerate or freeze one for another night.
It does take a little practice to make and shape dough easily, but this
is a terrific dough for novices. It's not too sticky and it's elastic
enough to take a bit of abuse as it's stretched into shape. If you have a
standing mixer, it really speeds up the process.
3/4 cup warm water
2 teaspoons honey
1 envelope (1 generous tablespoon) active dry yeast
1 1/4 cups all-purpose flour, plus additional for the work
surface
3/4 cup whole-wheat flour
1 1/2 teaspoons olive oil, plus additional for the bowl
1/2 to 3/4 teaspoon salt
In a medium bowl or the bowl of a standing mixer, stir together the
warm water and honey. Sprinkle the yeast over the top and set aside until
foamy, about 5 minutes.
Add the all-purpose and wheat flours, oil and salt and mix until a
dough forms (if stirring by hand, you will need to use your hands to
finish incorporating the flour into the dough).
Turn the dough onto a lightly floured surface and knead until smooth, 5
to 10 minutes. Form the dough into a ball. Lightly oil a large bowl.
Transfer the dough to the bowl and turn to coat the dough with oil.
Arrange the dough so it is seam-side down; cover the bowl with plastic
wrap or a towel; and set aside in a warm place until it doubles in volume,
about 1 1/2 hours.
Using your fist, gently punch the dough to deflate it. Reshape the
dough into a ball, then transfer it to a lightly floured surface. Using
your palms, gently flatten the dough slightly into a thick circle. Using
your fingers, work from the center of the circle and gently coax the dough
outward in all directions until the dough looks more like a flat disk than
a ball. If the dough resists, set aside to rest for about 3 minutes.
Continue to shape the dough by stretching it outward in all directions. If
you prefer, you can flip the dough over and work the other side. It should
reach about 14 inches in diameter. Transfer the dough to a large round
pizza pan or a large unrimmed baking sheet. Once the dough is on the
sheet, continue to stretch it until it reaches the edges of the pan.
To bake, see preceding recipe.
Per serving: 483 calories, 16 gm protein, 94 gm carbohydrates, 5 gm
fat, 0 mg cholesterol, 1 gm saturated fat, 588 mg sodium, 9 gm dietary
fiber
Stefanie Berry Stark is a Washington writer.
