As I continue with my journey to get healthier and lose weight, I have been trying different food and different strategies and sharing them here. My newest strategy is practicing mindful eating.
What is mindful eating? Mindful eating is paying attention to the food you eat and using all of your senses when doing so. The opposite of mindful eating is mindless eating. We’ve all done that, right? Rough day at work. Start cooking dinner and sit down to watch TV…with a bag of chips or box of cookies. The next thing you know, you have eaten the entire box or bag. You don’t even remember tasting the food. Yeah, that’s really mindless.
So, how do you practice mindful eating? Here’s what I’ve been doing. I choose one meal a day to practice this. Today I chose to practice at lunch. The steps I followed:
No distractions – turn off the phone, tv, radio and computer. I eat in silence if I can.
Today I am having a ham salad sandwich. I will incorporate all my senses while I eat the sandwich:
Touch: The sandwich is cold because it was in the refrigerator. The bread is whole grain with seeds so it had texture.
Sight: I can see the seeds and the air bubbles in the bread. I can see the creaminess of the ham salad. There are pimentos in the salad that are red and make the salad look pretty.
Hearing: The crust of the bread is crunchy when I bite into it.
Smell: The bread smells so fresh and there is a tangy smell to the ham salad.
Taste: As I bite into the crunchy crust and feel the soft and creamy ham salad, the nutty flavor of the bread and the tangy ham salad hit my tastebuds. Delicious.
I take my time eating my sandwich, savoring every bite.
The sandwich fills me up and once I finish it, I am full.
I feel satisfied and thoroughly enjoyed my meal.
That is how I practiced today. Have you tried anything similar? If you have, how has mindful eating helped you to eat healthier, enjoy your food more, and helped you lose weight? Do you have any tips or tricks you would like to share regarding mindful eating? Please comment below.
We took a run down to Farmer Joe’s in Cape Coral last weekend. Today I was craving a big salad. So, I chopped up 1/4 head of iceberg lettuce, an English cucumber, two heirloom tomatoes, and added a pouch of Starkest White Chicken.
I tossed this with Cindy’s Kitchen Honeycrisp Apple Vinaigrette.
Very tasty and filling. I think it needed a sprinkling of low-fat feta cheese to give it a savory pop. All-in-all, a nice dinner.
What’s your favorite salad recipe? What is your go to healthy salad dressing?
Are you looking for a delicious, healthy alternative to dairy milk? Meet Mooala Banana Milk! This milk is made from bananas, so it’s naturally sweet and creamy. It’s also low in sugar, sodium, and carbs, and it’s gluten-free.
What’s more, Mooala Banana Milk is a great choice for smoothie making. It’s thick and filling, so it will help you stay satisfied longer. Plus, it’s a good source of dietary fiber and potassium. That little hint of cinnamon makes a big difference!
So if you’re looking for a delicious, healthy, low-sugar alternative to dairy milk, give Mooala Banana Milk a try! You won’t be disappointed!
Here are more photos of the bottle.
The Story Behind Mooala: Mooala was started by Jeff Richards. Jeff was a dad who wanted to make better eating a way of life for his family. He was always on the hunt for foods and drinks that were made with nature’s best ingredients and were free of artificial stuff. So when he started hearing about a plant-based milk that was made from bananas, he was intrigued. He tried it out and knew this was something special. He could taste the freshness and the banana flavor. And he hopped on the idea of creating his own version of plant-based milk that was free from any artificial ingredients. Fast forward to today and Mooala has become a household name. They are committed to creating delicious, dairy-free products that are made with all-natural ingredients and no added sugar. Nutrition and Benefits Of Mooala Banana Milk: Mooala Banana Milk is packed with nutrition. It’s made from real bananas and is a good source of dietary fiber, vitamin C, and potassium. Plus, it’s low in sugar, sodium, and carbs. And it’s free from dairy, gluten, soy, carrageenan, and artificial hormones. In addition, Mooala Banana Milk is a great choice for smoothie-making. It’s creamy and filling, so it will help you stay satisfied longer. And it’s a great source of calcium, protein, and other essential nutrients. For those of you looking for a dairy-free alternative that still has the creamy taste and texture of regular milk, Mooala Banana Milk is the perfect choice. So give it a try and see for yourself why it’s becoming a popular choice for many households.
Have you tried any plant based milks that you would like to recommend? Put them in the comments!
While searching for the next protein bar brand and flavor to try, I ran found these little bags of Power Crunch Protein Poppits. I thought it would be a nice change from the protein bars and they were only $1.98 at Walmart, so I grabbed two bags. The first bag I tried was the BBQ flavor.
I’ve never been a big fan of BBQ potato chips, so I went into this with my mind made up that they were not going to be good. Well, I was WRONG! These little crunchy balls of BBQ goodness are delicious. They are very barbecue flavored in a good way. You get the smokey, sweet, and tanginess of an actual barbecue. How do the macros stack up? Pretty good. One bag is 110 calories, 4.5g total fat, 5mg cholesterol, 430mg sodium, 3g carbs, and a whopping 15g protein!
But, are they crunchy? Take a look in the bag at these crunchy little nuggets of yum!!
Very delicious! Very crunchy! So flavorful that I couldn’t eat the whole little package in one sitting. I’m going to try them as a crouton on a salad or I might try them on a bowl of tomato soup.
Bottom line – These BBQ treats are yummy. I also have a bag of the ranch flavor, which I will review another day.
Do you have any favorite high protein snacks or treats that you would like to share. Comment below and start the conversation.
Hmmm…I can’t imagine what attracted me to this flavor. Could it be the giant maple glazed doughnut on the cover?
Before I get into the taste test, how do the numbers stack up?
Serving size 1 bar, calories 230, Fat 8g, saturated fat 6g, trans fat 0g, polyunsaturated fat .5g, monounsaturated fat 1g, cholesterol 10mg, sodium 150mg, total carbs 23g, dietary fiber 3g, total sugars 1g, protein 20g.
Higher in calories and lower in fiber than yesterday’s White Chocolate Raspberry Quest bar. So, how does the taste stack up?
OMG. The moment I bit into a piece of this protein bar I was a kid again. This tastes like a Bit-o-honey candy only less sweet.
It was absolutely delicious and, despite the lower fiber content, very filling. I cut the bar into smaller pieces to snack on and was satisfied before finishing half of the bar. It had a texture similar to the Bit-o-honey with a light maple glaze. Since it was so satisfying, I ate half as a morning snack and the rest as an afternoon snack.
So, what brand/flavor should I try next? Do you have a favorite? Or maybe you have a good recipe for me to try. Let me know in the comments.
I am looking for protein bar suggestions. Since breakfast is around 5:30 AM and lunch at work not happening until 1:00 PM or 1:30 PM, i sometimes get HANGRY at work. I need a pick me up snack between breakfast and lunch but I want it to be healthy. Cereal bars are too high in carbs.
Please list your favorite store bought bars as well as any recipes you love. You can put them in the comments or click on my contact info and send me a message.
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.
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.
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!