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 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.

January 7, 2023 – Small victories!

How to not go on a binge? Find ways to treat yourself that won’t break the calorie bank. Today we went to Krispy Kreme donuts. They all looked delicious. However, they were 280 calories for one donut. YIKES! Then I spotted the mini donuts. At 90 calories each, I was able to have two minis for less than the calorie “price” of one regular size. Small victories!

January 5, 2023 – Get moving!

Movement. It is something you don’t think about until it becomes difficult for you. Several thing contributed to my ever increasing stiffness and lack of mobility. From past car accident injuries and subsequent surgery, the pandemic, the hurricane, to clinical depression, so many things contributed to the stiffening of Kathy. But, if I’m going to be honest here, I have to admit that the main cause is LAZINESS. I just didn’t want to move and I didn’t care.

Fast forward to now. I have decided that I’m tired of being 56 and walking like an 86-year-old. I’m tired of eating foods that taste good but make me feel horrible. So, for the first time in my life, I really WANT to eat healthy and exercise.

One of my goals is to reduce the amount of empty calories I eat. After our last tasty indulgences at Norman Love Chocolate on December 31, 2022, I have stopped eating candy and adding sugar to my coffee/tea. I don’t miss it! Yesterday, while at work, I reached into my desk drawer where I used to keep my tea candies. I thought they were all gone but I found one. I absentmindedly opened it and put it in my mouth. As soon as I tasted it, I said “OH NO” and spit it out. It was only 15 calories but I knew that if I ate it I would go back to candy and sugar. I really made myself proud.

I’m not following any specific diet plan. I am using the CICO method. That is calories in/calories out. If I eat less calories than I expend, I will lose weight. I learned a lot about this from The Chris Terrell Podcast. You can learn more about Chris at www.christerrellcoaching.com.

Today I increased both my caloric output as well as my step count. I’m feeling pretty good.

Do you have any “go-to” websites, books, recipes that you are using on your health journey? Please share in the comments.

Thanks for reading!

January 4, 2023 – Non-scale victories

Today was a good day. Besides losing one pound, I had several non-scale victories.

First, I’ve been very good at staying within my calorie goal each day this week. I even stayed within today when we ordered Chinese food! I split the food in half and saved the rest for lunch tomorrow. In the past, that wouldn’t have happened. I would have snarfed that whole thing down.

I have been moving a lot more. I set a reminder to get up and walk at work. One one of my movement breaks, I went out of the office and did several laps around the hallway. Plus, I started doing yoga again today. There are really some great yoga videos on YouTube if you want to start your own practice. I really love it.

The yoga, stretching and extra movement has really helped loosen up my joints. I touched my shins for the first time in FOREVER and it didn’t hurt!!

Do you have any healthy recipes or beginner workout videos you would like to recommend? I’d love to hear from you.