We all love it.  But guess what? It really doesn’t love us back. In fact, Mac ‘n Cheese made the traditional way is truly not good for us because there’s too much cheese and fat, and it’s difficult to digest. Our youngest daughter would eat Mac ‘n  Cheese day and night if we’d let her. We don’t because as soon as she eats too much of it, she gets a giant-sized tummy ache because it just sits in her belly like a rock. It’s also a major source of constipation in some people. While we may all think that Mac ‘n Cheese comforts us, what it actually does is line our insides with oil, fat and mucous.

Sounds pretty disgusting, right? Well it is, and surprisingly enough there are other ways to satisfy our Mac ‘n Cheese cravings for about half the calories.

First of all, the traditional recipes usually call for four different cheeses plus cow’s milk and tons of butter plus white flour.  If you make it the way my family always did, you made a white sauce first and then added the cheeses. So, slowly but surely, I am weaning my family from that type of Mac ‘n Cheese. Although it has taken a while, they are getting used to my healthier version, which takes far less time to make and is much easier to digest.

I start with whole-wheat pasta, which has more fiber than white macaroni. I cut out the white sauce and only use two cheeses, one which is lower in fat, and add spinach. I admit that it took some getting used to by my family, particularly the pickiest eater who hates to eat anything green. Now, they all say they like this way of making pasta. Plus “Baby girl” doesn’t get a bellyache after she chows down on her second and third helpings.

Healthy Mac ‘n Cheese

Ingredients

One box of whole wheat penne  pasta or your favorite

1 cup of freshly grated Parmesan cheese

1 cup low-fat grated Cheddar cheese

1 tsp sea salt

1 tsp fresh ground black pepper

2 cups of fresh baby spinach

1 tbsp fresh grated garlic

1/8  cup virgin olive oil

Directions

Bring 4-6 quarts of water to a rolling boil.

Add pasta and cover (leaving the lid open a crack to prevent it from boiling over). Cook for approximately 10 minutes and drain. Pasta should be soft and chewy but not mushy.

While the pasta is still hot, add baby spinach ( the heat will wilt it).

Toss with salt, pepper, cheeses, garlic and olive oil, and serve immediately.

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Simple dietary and lifestyle changes can improve all of them.

Most of us don’t want to spend a lot of time counting  calories or even reading labels, but both are a must for people who are concerned about consuming too much fat, sugar or salt.

Often when eating at restaurants we think we’re making healthy choices but we really aren’t.  Today Show did a segment  on healthy menu swaps at popular eateries.

The column  Eat This Not That on  the  Men’s  Health website  provides a list of calorie-cutting alternative foods.

Here are some simple and basic ideas to improve your health:

• Eat more salads, fruits and fresh vegetables, and whole grains
• Cut down on meat and dairy, which contribute to “  female problems,” and use rice or almond milk instead
• Get rid of the chips and pretzels, and eat healthy snacks like carrot sticks,  nuts and raisins  or seasoned popcorn
• Use portion control and if you lack discipline,  use smaller plates.
• Drink at least  8  eight-ounce glasses of spring water daily
• Get enough rest (6-8 hours of sleep per night)  and take time to meditate
• Exercise regularly. It doesn’t take any money to stretch, walk and run.

Many eateries have heart healthy  menus.  The next time you order that fancy-dan chicken sandwich,  ask the waitstaff to ask  the chef to leave off the mayonnaise, bread crumbs and high-fat cheese. Instead add salad or fresh spinach.  Resist  fat-saturated foods like  mac and cheese and instead  order pasta (preferably whole grain) tossed in olive  oil with fresh garlic and broiled  instead of fried meats that are usually floating in oil.  Instead of the creamy salad dressings,  get lo-cal  or use the olive oil and vinegar that sits on the tables at many restaurants. Eating out can still be a pleasure,  if we pay close attention to the menu and resist those hidden calories.

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