January 30, 2023 – Easy, tasty, healthy lunch at work

One of my big challenges is figuring out what to have for lunch on days that I work. Today I tried something new and it was TASTY!!!

Life Cuisine – Cauliflower Crust Chicken Mozzarella Piada. It took 3 minutes to cook. It was very flavorful and the macros were good. It kept me satisfied until dinner. I found this one in the freezer section at Publix. I plan to look for more from this brand.

Thanks for reading.

January 28, 2023 – Healthy (and tasty) food substitutes.

Are you looking to make some healthy changes in your life but don’t want to give up your favorite foods? If so, then you’re in luck! There are many healthy food substitutes that can help you lose weight and eat healthier without sacrificing flavor.

From zucchini noodles to cauliflower rice, there are a number of options that are both healthy and delicious. In this article, we’ll give you a list of 10 healthy food substitutes that you can use to make your favorite meals healthier. So what are you waiting for? Get started on your journey to better health today!

Eating healthier is one of the best ways to improve your overall health and wellbeing. Unfortunately, a lot of the traditional comfort foods we associate with our childhoods are high in fat, sugar, and calories. Therefore, finding healthy food substitutes is an important step in making sure we eat a balanced diet. Not only can swapping out unhealthy ingredients for healthier ones help maintain a healthy weight, it can also reduce the risk of developing lifestyle-related diseases like heart disease, diabetes, and high blood pressure. Moreover, many of the healthy substitutes taste just as good, if not better, than the traditional ingredients.

When looking for healthy food substitutes, it’s important to consider the health benefits of the swap. The best substitutes should contain fewer calories, less fat and sugar, and more fiber and nutrition. Therefore, it’s important to look at the nutrition labels and compare the ingredients of the two products. When it comes to swapping out unhealthy ingredients for healthier ones, it’s important to look for substitutes that have fewer processed ingredients and more natural ones, like fruits, vegetables, and whole grains. Additionally, you should avoid any substitutes that contain added sugar or fat.

When it comes to making healthy swaps, there are a lot of options that can help you make healthier meals. Here are some of the most popular healthy food substitutes:

1. Zucchini noodles – swap out traditional pasta for zucchini noodles for a healthier and lower-calorie option.

Photo by Jacqueline Spotto on Pexels.com

2. Cauliflower rice – swap out white rice for cauliflower rice for a lower-calorie and nutrient-packed option.

3. Avocado spread – swap out mayonnaise for an avocado spread for a healthier option that still packs a creamy punch.

4. Greek yogurt – swap out sour cream for plain Greek yogurt for a healthier and lower-calorie option.

5. Almond milk – swap out regular milk for almond milk for a dairy-free and lower-calorie option.

6. Lettuce wraps – swap out a hamburger bun for a lettuce wrap for a healthier and lower-calorie option.

7. Baked sweet potato fries – swap out regular fries for baked sweet potato fries for a healthier and lower-calorie option. You can even make sweet potato “toast” by cutting the sweet potatoes into planks, baking/toasting them, and serving with toppings.

8. Coconut flakes – swap out breadcrumbs for shredded coconut flakes for a higher-fiber and lower-calorie option.

9. Nut butters – swap out butter for nut butters such as almond butter or peanut butter for a healthier and lower-calorie option.

10. Applesauce – swap out oil for applesauce for a lower-calorie and dairy-free option.

Making healthy food substitutes can seem like a daunting task, especially when you’re used to your old habits. Here are some tips to help make sure these substitutes become a staple in your diet:

1. Start Small – Start by replacing one ingredient at a time. Make gradual changes that you can stick with over time.

2. Give Yourself Time – Making healthy swaps takes time and patience. Don’t get frustrated if you have a few missteps – it’s part of the process.

3. Plan Ahead – Meal planning is a great way to make sure you have healthy ingredients on hand and that you’re prepared for the week ahead.

4. Mix it Up – Don’t get stuck in a rut. Try new healthy alternatives and recipes to keep food interesting.

Eating out can be a challenge for anyone trying to make healthier choices. Here are some tips for eating out and still making healthy choices:

1. Look for vegetable sides – Most restaurants offer a variety of vegetable sides like steamed vegetables, salads, and roasted vegetables. Look for items that are cooked or grilled without added fat or salt.

2. Choose lean proteins – Look for lean proteins like grilled chicken and fish that are cooked without added fat. Avoid deep-fried items or batter-crusted items.

3. Ask for substitutions – Most restaurants are happy to accommodate requests for substitutions. Ask for things like salad instead of fries or grilled vegetables instead of French fries.

4. Load up on greens – Start your meal with a salad or side of steamed vegetables to help fill you up and keep you from overeating.

Making healthy food swaps doesn’t have to be hard. With a little bit of planning and research, you can easily find healthy food substitutes for your favorite dishes. Remember, look for substitutes that are lower in calories and have more natural ingredients. Also, don’t forget to plan ahead and mix up your choices to keep things interesting. Finally, when dining out, look for lean proteins, vegetable sides, and ask for substitutions. Following these tips can help make sure you eat a healthy and balanced diet. So don’t wait any longer – get started on your journey to better health today!

January 21, 2023 – Egg substitutes

Have you checked the cost of eggs lately? I just looked and Walmart has a dozen Great Value Large White eggs for $4.64. I saw a package of 60 eggs at BJs Wholesale for $22.99. I am at the point where, the only time I use eggs is if I’m eating eggs for breakfast of hardboiled eggs. I don’t want to bake with them. What can you substitute for eggs? Well I found the following on Facebook and thought I’d share it with you.

I hope this helps you to bake and eat healthier and save some money.

Thanks for reading!

January 19, 2023 – Craft therapy

Rough week? Find something that will feed your happiness. After a few rough days, I picked up a project I had started working on before Hurricane Ian. Crocheting is relaxing to me and keeps me from smacking people. Today I finished two of these sea turtles.

Find your bliss.

Thanks for reading!

January 18, 2023 – Stress and self-care

Stress relief and self-care is very important in my wellness journey. Probably yours too. Yesterday was extra busy, lots of phone calls, but it was not that rough. I had a hard time getting to sleep last night. That probably didn’t help things when today got crazy and a bit rough. Not only were there a lot of calls but so many of the callers were borderline abusive. Let’s just say that I am currently suffering from a bad case of compassion fatigue.

Photo by Pedro Figueras on Pexels.com

Stress causes me to eat comfort foods. I had the presence of mind to NOT fall into that old trap today. Instead, I removed myself from the situation for a mental health break. I went into the lunch room and did 15 minutes of yoga. I felt better afterwards but I still needed something.

Photo by Madison Inouye on Pexels.com

My Apple Watch came to the rescue. The mindfulness app (formerly Breathe) is a gem. Three minutes of guided breathing helped a lot. If you find yourself in a stressful situation at work, try the 4-7-8 breathing technique. Sitting in your chair, place one hand on your stomach and the other on your chest. Take a deep breath for a count of 4. Hold that breath for a count of 7. Then, as silently as you can, exhale slowly for a count of 8. Repeat as needed.

Photo by Vie Studio on Pexels.com

Tonight, I am going to do some yoga and then put my headphones on and listen to a relaxation recording to help me let go of the knots in my shoulders and back. I hope this helps me get a good nights sleep.

I hope you all are doing well. Remember to be kind to yourself, especially when others aren’t.

Thanks for reading.

January 17, 2023 – Successful food prep lunch

Yesterday’s food prep made me be able to easily pack this healthy lunch. Sautéed chicken breast (3 oz.), quinoa (1 cup), roasted cauliflower, broccoli, sweet potato and butternut squash (1 cup). I’ll be drizzling with 2 Tbsp of Bolthouse Farms Classic Ranch.

492 Calories, Fat 11.4 grams, Carbs 57.2 grams, Protein 38.5 grams

Roasted veggies, chicken breast and quinoa – It’s what’s for lunch.

Reheated in the microwave for two minutes. Delicious!

Do you have any good food prep recipes you would like to share? Please comment and share.

Thanks for reading!

January 16, 2023 – Food prepped and ready to go!

It’s been a few days since my last post. Work and home have been busy. It’s been hard to eat healthy when so busy so we came up with a plan to get our weeks food ready to go on the weekend. Today was our food prep day. We are trying the mix and match type of lunch food prep. We cooked:

  • 2 large chicken breasts cubed and sautéed in a pan. Let cool and put in container in the fridge.
  • 2 cups broccoli florets and 2 cups cauliflower sprayed with olive oil spray and seasoned with salt and pepper. Roasted in the oven 350 degrees for 15 minutes. Let cool and put in container in the fridge.
  • 1 sweet potato cut up, sprayed with olive oils, seasoned with salt and pepper, and then put in the air fryer at 400 degrees for 10 minutes. Let cool and put in a container in the fridge.
  • 2 cups butternut squash, seasoned with salt and pepper, and roasted in the over at 400 degrees for 30 minutes. Let cool and put in container in the fridge.
  • 2 cups of small potatoes cut up, sprayed with olive oil, seasoned with salt and pepper. Cooked in the airfryer at 400 degrees for 15 minutes. Let cool and put in a container in the fridge.
  • 2 bags of boil in bag brown rice, cooked, cooled and put in a container in the fridge.
  • 2 bags of boil in bag quinoa, cooked, cooked, cooled and put in a container in the fridge.

Mike and I will be mixing and matching these foods for our lunches. He can come home and throw his in the microwave. I will pack mine in a container to bring to work.

Photo by Ella Olsson on Pexels.com

If you have any suggestions for easy mix n match food prep lunches, we’d love to hear them.

Thanks for reading.

January 10, 2023 – Healthy substitutions

One of my go to healthy substitutions is to slice cucumbers and use them like chips or crackers.

100 grams of plain, unsalted potato chips has 536 calories.

100 grams of crackers (Ritz in this case) has 492 calories.

100 grams of sliced cucumbers has 15 calories.

See how many calories you can save by switching?

This little guy love cucumber slices.

Smart swaps are your friend.