Snacks are important to keep your blood sugar levels and metabolism regulated. You know so you don’t starve then eat like a bear before hibernation because you’re so hungry- that is NOT good for your body.
Healthy snacks should include a range of food groups and be about 150-200 Calories. I have: carrots (veggies), hummus (protein), brown rice cake with reduces sugar jelly (grains, carbs, fruit), and 100 cal greek yogurt (dairy, protein). Alongside a glass of water.
Salmon sandwich, apples, and carrots! Yum!
Subway, an orange, and water for lunch!My sandwich: wheat bread, turkey, no cheese, allll the veggies (except jalapeños, ew!), and a litttttle FF sweet onion sauce!
Like I posted earlier, my boyfriend said he would like to start eating healthier…as a future dietitian I may have went above & beyond in his request for helpful knowledge. Did he really expect anything less than his own book? ;)
Anyway, I thought this information is very basic and would help anyone who does not know nutrition or how to get started on eating properly. My boyfriend works out and gets plenty of sleep so I did not put that section in this, however, if you add this to plenty of sleep (8 hours a night is ideal- I need about 10 ;) ) and exercising at least 30 minutes each day (this can be walking around shopping, zumba, elliptical, just not sitting down all day basically) you are bound to increase your health. (May I also add that good health is so much more important than weight loss- that is just an added benefit).
As a college student, I posted helpful hints for eating on a budget in a dorm. The info puts together everything I have learned in my Intro To Nutrition (first DTS class) class this year; therefore, it is factual from my textbook- I did not just pull this out of my head. Hope this helps somebody!
Lunch time and snack time for today!
Lunch time & I’m starving…Frozen, pre-portioned meats are from Heaven. On busy days I come home from class ready to stick my hands on whatever food is available, I do NOT want to wait for a meal that takes a long time. I do have enough patience to wait while I cook these though: today was a salmon filet. Just thaw it under hot water, and pop in microwave under “chicken/fish” setting. My whole lunch was ready in 10 minutes AND it covered all food groups AND it was all real food. Can you argue with that next time you “don’t have time to cook healthy” so you go to McDonald’s for a burger. The rest of my lunch: 100% rye crackers (whole grains), 2% cottage cheese (dairy, protein), green leafy salad (veggies), apple slices (fruit), a little bit of sunflower seed butter (healthy fats), and of course the salmon (protein, heart healthy fats)!
Snack time I almost always have a yogurt as a snack everyday, I need probiotics for a healthy digestive system- and low fat dairy is great for health, especially young women (bone building Vitamin D & Calcium)! These 100 calorie Greek yogurts are my favorite, pre-portioned and delicious. Don’t even have to think twice about what I am feeding myself.
Now, back to studying- hurry up Christmas break!
All my quick, clean eating staples on one plate for dinner tonight. Mondays leave me with no time to cook up a storm of healthy meals. I am trying to eat extra clean after a week of yummy splurges last week! Egg whites, spinach salad, frozen chicken burger (Weight Watchers makes them- all natural and easy to fix, check em out!), and of course cottage cheese!
It is always hard for me to make an omelet, they always turn into scrambled eggs. Today, I made an omelet and it was delicious!
On the inside: spinach & 1/2 slice FF cheese
Paired with: grapefruit slices & oatmeal with almond milk
Yum! Italian salad- fresh food, real food, AND fast…without being unhealthy :)
My mom & I went Christmas shopping today for 7 hours and after 3 we needed some fuel. Piada is our favorite when we’re shopping…it’s quick, filling, and delicious. I like it ‘cause I get to pick what I want in my healthy salad :)
BURN, BABY, BURN…calories that is!
This workout doesn’t fall short of being quick AND efficient. I felt sick to my stomach I was working so hard, I actually had to hop off for some of the sprint part…now I have something to work towards!
Giving my digestive system a treat while I give my brain some work on lots of homework.
Kombucha is great for aiding digestion because of its live cultures, probiotics, enzymes, and ginger. All in one bottle of raw goodness!
Do you have unlimited oven space during the holidays? Finding a dish that can be made in the crock pot can help with that! This year I thought mac n’ cheese would be a nice alternative to a white potato dish. However, I did want the challenge of making it healthy. It was a HIT at the table, my boyfriend even liked it and was surprised to hear it was healthy mac n’ cheese. No butter..no full fat cheese or creams!
I actually tripled the pasta quantity (big family) and doubled all the ingredients except for the cheese soup (not thaaat great for you) and it was still very creamy and cheesy! So, if you’re making one batch, only using some of the soup can help with cutting calories. Also, I used olive oil instead of butter. We have butter flavored olive oil from a cute little store that sells oils and spices, a nice healthy alternative to this dish without cutting flavor!
To make things EVEN easier for this dish, I went ahead and separated all the spices and oil into containers so I did not even have to measure it out once I was there. I put it in the crock pot on warm for an hour, then low for 1 1/2 hours stirring frequently and it turned out great! Definitely recommend making it for your family dinners this year- people of all ages will enjoy it! :)
Cranberry Sauce- a tart, yet very traditional holiday side dish.
My family has never made cranberry sauce for our Thanksgiving dinner, this year I changed things up and made the most traditional dish to add some color to our plates. This sauce is very easy with few ingredients, all natural and fresh ingredients too! It is very tart and a little will go a long way..but hey, if you don’t like it at least it smells amazing and adds some bright color to the feast!
You gotta have potatoes on your Thanksgiving plate, I think it is un-American not to. A common side dish is a sweet potato casserole. And the common way of preparing that side dish is with unnecessary amounts of sugar, loads of butter, heavy whipping creams, and I’ve even seen some topped with marshmallows (hence the unnecessary amounts of sugar). Now, I’m not saying that is not delicious and shouldn’t be eaten once a year. BUT I am saying there is healthier way to prepare things that still taste just as good and sweet, with half the calories and fat, and more nutrition. So, why not?
*I found this recipe online and it was called "Skinny Sweet Potato Casserole", well leave it to me to make it even more “Skinny” with all the deliciousness still there! I actually forgot to add the flour that is why I marked it out, I had whole wheat flour out to use. I’m allergic to pecans so those were nixed off the list also. Another change I made was leaving out the granulated sugar in the filling, the crumble has plenty plus some syrup may be left over on the yams. Lastly, I substituted canola oil for butter and reduced the amount.
Ingredients for the potato filling mixture:
Using canned yams is SO much easier than buying that much fresh sweet potatoes, peeling, boiling, chopping, and mashing. However, they are canned in a sugary syrup mixture so be sure to drain, wash, and drain them before pouring into the bowl to mash!
Before adding the crumble to the potato filling:
Tah Dah! All that is left to do is bake it at 350 F for 25-35 minutes!
I wanted to make something comforting, warm, Fall flavored, and a healthier option all in one pan for my family’s Thanksgiving dinner. This apple cake has all the warm, sweet flavors of fall while actually providing some nutritional value. It contains whole wheat flour, unsweetened applesauce, plain greek yogurt, fresh apples, and milk. Of course, there is a little sugar and butter…but the good out weighs the bad in this delectable dessert. Try it out for your family dinner this year!
All the ingredients for the cake:
All the ingredients for the glaze: (I think the glaze is literally the icing on the cake for this dish. It soaks into the cracks of the cake when it is fresh out of the oven- a little surprise when you take a bite making it even tastier!)
Before folding in the diced apples to the batter: (Note- it takes some time to wash, peel, and dice those apples, it’s a tedious task)
Yum! It was hard for me not to “taste test”..that is the only bad thing about cakes, a bite gone would be a little noticeable.