Resolve to make nutritious eating a priority

(Family Features) Discovering 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 carbohydrates, 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.

Satisfying, Low-Sugar Swaps

Eating on the go can easily cause you to grab a high-sugar option, but there are simple swaps to keep
your blood sugar levels steady throughout the day. Satisfy your hunger with an option like the Atkins
Chocolate Peanut Butter Bar. Made with sweet chocolate and rich, creamy peanut butter, this bar offers
16 grams of protein, 12 grams of fiber and only 2 grams of sugar to satisfy your hunger without the
guilt.
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.

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

1. Heat oven to 425° F.
2. 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.
3. In small bowl, combine mayonnaise, lemon juice, mustard and
   garlic.
4. 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.
5. Plate one fillet and half the asparagus, drizzle each plate with about 2
   tablespoons mayonnaise sauce and serve.

Spicy Crispy Chickpeas

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 8
Net carbs: 8.3

• 1          can (15 1/2 ounces) chickpeas
• 1          tablespoon
  ghee (or clarified butter), melted
• 3/4       teaspoon salt
• 1/2
        teaspoon garlic powder
• 1/4       teaspoon chili powder
• 1/4
        teaspoon chipotle chili powder

1. Heat air fryer to 390° F 3
   minutes.
2. Using fine mesh sieve, drain and rinse chickpeas. Use towel to gently pat
   chickpeas dry, removing skins. In small bowl, toss chickpeas with ghee and
   salt.
3. Cook in single layer in air fryer 6 minutes. Pause and shake bowl; cook 6
   minutes. Pause and shake bowl; cook 3 minutes.
4. In separate small bowl, sprinkle
   chickpeas with spices and toss to evenly coat. Chickpeas can be stored in open container at room
   temperature up to 3 days.

Golden Milk

Prep time: 8 minutes
Cook time: 7 minutes
Servings: 3
Net carbs: 3

• 1          cup canned unsweetened coconut milk
• 1          cup
  plain unsweetened almond milk
• 1          cup water
• 1         
  tablespoon coconut oil
• 1 1/2    teaspoons ground turmeric
• 1/4
        teaspoon ground cinnamon
• 1/4       teaspoon ground
  ginger
• 1/8       teaspoon ground black pepper
• 10        drops
  liquid stevia extract

1. In small pan, whisk coconut milk, almond
   milk, water, coconut oil, turmeric, cinnamon, ginger and pepper. Warm over medium heat until hot but not
   simmering, about 7 minutes. Remove from heat, whisk in sweetener and serve.

Chocolate Banana Protein Overnight Oats

Prep time: 5 minutes
Chill time: 3 hours
Servings: 2
Net carbs: 6.84

• 1          Atkins Chocolate Banana Shake
• 2          tablespoons
  rolled oats
• 2          tablespoons chia seeds
• 2         
  tablespoons hemp hearts
• 2          tablespoons unsweetened coconut
  shreds
• 2          tablespoons sliced almonds
• fruit, such as
  sliced bananas or berries (optional)

1. In jar with tight-fitting
   lid, combine shake, rolled oats, chia seeds, hemp hearts, coconut and almonds. Cover and refrigerate at
   least 3 hours or overnight.
2. Top with fruit, if desired.

Photos courtesy of Getty Images (Salmon and Asparagus Sheet Pan, Spicy Crispy Chickpeas, Golden Milk,
Chocolate Banana Protein Overnight Oats)

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