Now that you know which foods are essential to good health (see previous post here), you can start thinking in terms of healthy recipe makeovers. You've heard the resident health nut or dieting junkie blasting traditional comfort food favorites like mac and cheese and bacon cheeseburgers as being “bad for you”.
It's not that these types of meals are unhealthy. It's more likely that the portion size is out of control, much more than we really need to satisfy our hunger and nourish our bodies. And it's also much more likely that the comfort foods that get a bad rap only do so because they contain filler ingredients — like whey protein and weird additives in your processed cheese. Or, like an enriched white bun, that packs on lots of empty calories, spikes blood sugar and causes your body to gain fat.
For decades, people who were looking to lose weight simply reduced fat in their diets. That seemed easy enough, but it overlooked the fact that certain fats really are good for you and essential to a healthy and well-functioning body. Nowadays we know better.
If you get enough good fat in your diet, you can minimize the health risks that come from eating saturated fat.
So doing something like indulging in a couple slices of salami can be counterbalanced with a side of healthy fat and some really good healthy veggies. A green salad splashed with olive oil vinaigrette, topped with ripe tomatoes can hold its own with a few slices of salami and some aged cheese chunks. Sprinkle on your healthy fat – nuts – for the ultimate healthy and delicious lunch!
Okay so now that we are a little bit more aware of what constitutes a balanced and nutritious meal, let's explore the general process for giving a healthy makeover to your favorite dishes.
Reduce saturated fat or replace half saturated fat with healthy fat.
You can go by the numbers in your diet plan if that helps you. However, we are talking in generalities today. So, if you're looking to cut fat, really start thinking about where you can replace things like butter, whole milk cheese, whole milk ice cream, whipped cream, full fat dressings from a bottle, and mayonnaise with healthy substitutes that contain less fat.
Let's think of an example. Butter is a saturated fat. You are used to putting butter on your toast or bagel in the morning.
A serving of pancakes or waffles, according to your traditional breakfast standards, gets a pat or two of butter. But you have plenty of healthier options to either eliminate or completely replace reduce or completely replace the serving of butter in your morning meal.
Here are some ideas:
Replace the butter in your oatmeal with a tablespoon of coconut oil.
Replace your buttered toast with avocado toast.
Instead of buttering your waffle, give it a smear of coconut oil.
Cook your scrambled eggs in olive oil instead of butter for a change of pace.
These ideas should get you going on the possibilities as far as looking to reduce or eliminate saturated fats such as butter in your diet.
What about meat? Americans are notorious for eating too much meat.
A serving size of protein that you would typically have at a meal should fit inside the palm of your hand. For a lot of people, a food scale helps them portion out their protein. But when you don't have a scale, it's easy enough to use your hand as a gauge.
So, let's say you have a fresh salad all ready and you'd like to top your salad with chicken for protein. Your normal serving of a protein, if you're looking to lose weight or maintain weight already lost, would be a section of chicken breast that can fit into your palm.
You can enjoy that salad with even less chicken and replace the missing protein with plant-based protein such as a handful of chopped nuts, a few cheese cubes, or a sprinkle of edamame or chickpeas.
Fun fact: plant-based proteins assimilate better when eaten together. In the old days, they called beans combined with dairy like cheese or yogurt, a “complete protein.” No one says that anymore, but it still applies.
This way you can still get your allotted portion of protein that's needed to fill you up and nourish your body. But instead, you get to enjoy a wider variety of food which means a broader array of vitamins and minerals in your diet.
What about eliminating and reducing carbs? As mentioned, lots of people are going low carb or no carb. Some have blazed into full-blown keto, completely replacing glucose in their diet as the main form of fuel for energy with fat.
To reduce your carb intake without jumping on the keto bandwagon, here are some meal makeover strategies to try.
Replace white enriched white pasta with whole grain pasta
You'll find lots of white pasta alternatives on your grocery store shelves. You might try brown rice pasta, spelt pasta, buckwheat pasta, whole wheat pasta and other types of noodles.
Lots of people who live low carb swear by shirataki noodles
While they lack the consistency of regular white pasta noodles that you may be used to, these do provide an exceptionally low carb alternative to help you sop up your sauces and provide a nice contrast with your protein-based meals.
Cut the amount of carbs you ingest
In your eating travels there will be those times that you just can't connect with a source for that whole grain carb… and that's okay. Example, you just got sushi from the grocery store, and it came with white rice. Some prepackaged sushi meals go heavy on the rice. That throws off the proper ratio of fish protein to starch.
No one said you had to eat all those little rice rolls that come with your pre-packaged sushi
Instead, you can reassemble your sushi so that one slice of fish goes on top of half a rice roll. Toss the other half of the rice roll; you don't need the extra carbs. This will seem more appealing because you're getting more of the fish in every bite, and you won't be overdoing it on the carbohydrate servings.
Choose whole grain breakfast foods
Grains are perennially popular for breakfast. This is true whether you have been aware of whole grains or just eating traditional carbohydrate meals like cereals made from white flour.
Carbohydrates give you a boost of energy to start your day although whether or not you choose to eat a carb-based breakfast like cereal or muffins is your own personal preference. You may in fact shy away from that if you're trying to lose weight.
But that doesn't mean that you can't have ANY carbs with your breakfast. You just have to choose the right ones. Feeling like muffins? Get into the habit of making these from scratch using whole grains as the basis of the recipe.
Your healthy morning muffins might include leftover whole grain brown rice, leftover oatmeal made from whole rolled oats, whole wheat flour, oat flour, brown rice flour, cornmeal and other greens that will provide fiber. While you're at it, add fruit like banana as a sugar replacement, and choose a healthy oil like coconut for the fat component.
Stay tuned to my next post which includes a recipe makeover (and recipe) for Chicken Parmesan!
You may have heard that weight loss works better when you lower carb intake. This may be true to some extent but know that your body needs carbohydrates. Children burn off a lot of energy doing things like growing, running around, mastering new skills, and developing their brains. Then they reach childbearing age and still need an energy source, to raise kids and then to run after them for a while. Read on to learn more about the importance of carbohydrates and fats when considering recipe makeovers.
During our later years of life, we need less carbohydrates, but we still do need them in moderation because carbohydrates help us to digest our food. As you age, your tummy doesn't work as efficiently as it once did, so fiber is necessary…never mind what some misinformed members of the low carb crowd may be telling you!
Fun fact: protein on its own does not pass through the digestive system without help from carbohydrates.
Carbohydrates are made of plant matter which contains fiber. Think potatoes, rice, corn, oats, and any veggie such as broccoli, celery, carrots. Plant fiber is “undigestible” and that's why it works to clear our digestive system. This might sound gross, but it's the reason fiber helps you digest more efficiently and weigh less.
The fiber from plants you eat attracts water, bloats up and fills our intestinal tract. This activates peristalsis or pooping and it's how we pass waste from our bodies.
A body that's clear of waste is a healthy, happy body.
Forms of carbohydrates that have not been processed to death include all fruits and vegetables, as well as whole grains. Many so-called experts advocate a low-carb diet. You can still do low carb the healthy way as long as you're heavy-handed with the dark, leafy, and cruciferous veggies. But if going to that extreme just isn't your cup of tea, or you'd prefer to stick with a balanced plate at every meal… you can simply modify the type and amount of carbohydrates you eat.
Take some time to rethink carbs.
Instead of processed flour, go for whole grains
Instead of filling half your plate with a starchy side, go with 1/4 greens and 1/4 whole grain such as brown rice or whole wheat pasta on your plate.
With time and practice, you'll eventually gain a new perspective on what's a healthy amount of carbs –which is much less than you have been conditioned to eat daily.
Know Your Lipids for Weight Loss and Good Health
If you think your body doesn't need fat, you're wrong. Fat is also an essential component of a well-balanced diet.
If you've ever been fed intravenously in the hospital, you may have noticed that a bag of lipids is included free with your overnight stay. Fat is that important to our body function. But as far as healthy eating goes, you don't want just any fat. You want the good kind that helps your hormones function and clears out the toxins in your blood.
Good fats come in many forms. And this includes fat from fruits like
Saturated fat, which is the more-harmful-less-healthy kind, shows up in
meat
dairy products
Full-fat dairy has the most saturated fat
sour cream
butter
cheese
whipping cream
While saturated fat is an essential nutrient that your body needs, too much is harmful and can lead to atherosclerosis and heart disease. So it's important to balance it with other vital nutrients such as fruits, vegetables, and whole grains.
A Great Example is the Mediterranean diet
Now that we know the building blocks of your healthy diet, let's explore how some simple changes help you enjoy your favorite foods but healthy them up. What you prepare in the way of daily meals can make all the difference in your health and in your size, shape and how much you weigh.
For decades, people who were looking to lose weight simply reduced fat in their diets.
That was the trend. The concept seemed easy enough, but it overlooked the fact that certain fats really are good for you and essential to a healthy and well-functioning body. Just think of how your skin and hair look when you include olive oil and avocado in your diet. That's just two examples…healthy fat is especially GOOD for aging people.
Nowadays, when it comes to fat, we know better. If you get enough good fat in your diet, you can minimize the health risks that come from eating bad fat aka saturated fat from animal products.
So doing something like indulging in a couple of bacon slices can be counterbalanced with a side of healthy fat, like avocado, along with a healthy dark green veggie, like spinach or kale. Add in a protein source – boiled egg- to round out the meal.
This is an example of a well-balanced lunch that is good for your health, and you get to enjoy a small portion of saturated fat!
In my next post, we will discuss the basics of a healthy recipe makeover.
Wondering how to change up your recipes so you can lose weight and get your blood test results back to a safe range? Read on for fresh ideas on healthy recipe makeovers and where to start.
Eating healthily does not have to be as complicated as people make it out to be. Weight loss can happen while still enjoying your favorite recipes. This is accomplished in a variety of ways.
You can modify how much you eat by following the portion guide on the back of the product.
You can reduce how much and how often you indulge in those “often delicious yet less desirable” foods, while increasing your intake of healthy foods that are just as flavorful but not as common.
And you can modify ingredients that you add to your favorite classic recipes to make them more nutritious and weight-loss friendly, yet still satisfying.
With a little help from a health coach and some input from your dietitian or nutrition counselor, you can relearn cooking and eating so that you won't stay stuck on restrictive diets or constantly be running out for recipe ingredients just to stay on program.
Instead, say hello to a new way of eating that will result in weight loss, reduced body fat, improved health, more confidence, and tons more energy.
When paired with a sensible and consistent exercise routine, your new way of eating can also result in a healthier, fitter, and stronger body.
The Mainstays of Good Nutrition
Healthy eating and dieting trends come and go. But the basic nutrition that your body needs won't change no matter what the fad diets are preaching. Yes, there are different ways to prepare food. You'll find endless possibilities as you explore a wide variety of cuisines and cooking methods from all over the world. But when you think about all the different great recipes to try and meals to be enjoyed, there is one consistent fact that remains.
A good meal is a balanced meal, and a balanced meal is a healthy meal.
No matter what the menu, the plan to target your nutritional needs will always be to create a balanced and colorful plate.
Here's a simple list of essential ingredient types to include with every healthy meal:
Protein
Carbohydrates
Fat
Let's get into the finer points of each of those.
Weight Loss and Protein
Wondering about protein as part of your healthy eating plan? Our muscles need protein to function properly and to generate new cells. That means not just the muscles that you use to move your body, but also your busy, always-on brain, and the heart muscle which pumps life into your limbs.
When our nervous system gets stressed, our body craves protein. In fact, after a stressful or challenging encounter, even if we think we need carbs or sweets, what our body really wants, and needs is protein. So, if food cravings are hitting hard, don't just sit there starving. Find a source of healthy protein and get to snacking. You don't need a lot of protein to curb hunger pangs.
But you do need good quality protein that delivers nutrition.
When we think of protein, we think of meat first. What do you picture when you see the word protein? Chicken? Beef? Protein goes far beyond the traditional American menu that you may be used to consuming. In fact, if you look at world cuisine you will see that there are endless possibilities for getting your daily protein intake.
Fun Fact: some people in Thailand eat bugs for dinner… but let's leave that one alone for now.
Common sources of protein that you may or may not be aware of include:
Chicken, fish, pork, turkey, and game meats such as wild foul, rabbit, and venison.
Vegetarians get protein by way of eggs and dairy products as well as legumes and beans.
Vegans take their protein from nuts, beans and legumes, and some lesser-known veggies and grains that deliver protein, like oats and broccoli.
Soy protein is a particularly versatile form of sustenance that is often hidden in prepared vegetarian foods such as veggie burgers. In fact, anything that's billed as a vegan or vegetarian meat substitute is based on soy protein.
At its most basic you'll find soy protein in edamame or simple soybeans. Tofu is a form of protein made by sprouting edamame beans and then soaking them in a process that separates the bean curd which can then form into shapes to use in recipes.
You can make veggie burgers at home and play with different protein sources.
Blend up your favorite beans, nuts, brown rice, aromatics like onion, herbs, and seasonings. Dip in egg, coat in whole grain breadcrumbs or almond flour, and lightly fry in olive oil or spray with olive oil cooking spray and bake. Or try my hubby's delicious garden burger recipe by clicking here.
In our next post, we will discuss how carbohydrates can play a part in successful weight loss.
Now that the mandates have eased in most states, many of us are more excited than ever to get out more. But with warmer weather, that also means shorts and tank tops. Unfortunately, this reminds us that we aren't in as good of shape as we were two years ago. 🙁
Are you like me? Are you worried that if you gain an extra pound, you will no longer fit into those clothes you easily put on two years ago? Do you wonder how to drop those extra 10-20 pounds this summer?
Now that there are more opportunities to hang out with friends and family, this means more barbecues!
The healthier alternative to fried and other high fat methods of cooking is barbecuing also known as grilling. Grilling is lower calorie cooking (unless you pile on the oil). So, if you're worried that those extra barbecue parties are going to make your “problem” worse, then check out these 5 healthy grill hacks to help you lose weight this summer.
1. Choose leaner cuts of meat
When we think of summer grilling, probably the first thing that comes to mind is hamburgers and hot dogs. Perhaps steaks if you are having a fancy evening. If weight loss or weight loss maintenance is your goal for this grilling season, heed this tip. It's a smart idea to reduce consumption of red meat which is known to cause weight gain and increase the risk of cancer. You can also opt to replace beef burgers and steaks with chicken, turkey, or even exotic choices like venison or bison.
2. Skip the bun and bread
If you’re watching your calories, you’ll also want to keep a close eye on carbohydrate intake. Note that I am not saying don't eat carbohydrates! Carbohydrates are an extremely important part of a healthy, balanced diet. The problem is that most of us don't realize what the serving size is. As a result, we eat more than we realize when we have a bun or a piece of bread. You can skip the bread altogether at a barbecue to save a few calories, or you can opt for a half bun, instead of a whole bun, one slice instead of two slices of bread for a sandwich.
Watching the size of the bun is important as well.
For example, you can buy buns that only have about 120 calories (usually the smallest ones you see in the store–by the way whole wheat is best) or you can buy buns that have almost 300 calories! If you read the label before you buy buns, you will become familiar with the calories. Thus, when you see a bun at a barbecue, you will have a better idea of what you are eating.
3. Just add veggies
When in doubt, fill your plate with a variety of fresh veggies or salads to accompany your lean grilled meat this summer. Choose healthy flavorful options such as marinated kale salad, a tasty slaw, fresh lettuce, spring greens and tomato, or other, similar vegetables. The general rule if you're trying to lose weight is to emphasize vegetables because they are low in calories. Keep in mind that starchy vegetables like sweet potatoes and regular potatoes are healthy, but are higher in calories, so watch your serving sizes.
Not all marinades are created equal. Many of those tempting-looking bottles that you find on your grocery store shelves are packed with sugar and sodium. They contain filler ingredients and flavor enhancers that will wreak havoc on your diet, cause water retention, and result in higher blood pressure readouts. None of this is desirable if you are looking to lose weight and get healthy.
Finally, mind your beverage intake. Alcohol, soda pop, and juice drinks (as opposed to 100% juices) contain unhealthy amounts of sugar; opt for tea with a little honey or Stevia. You can even add a little tonic water to make your tea bubbly.
Today, I'm going to tell you a little about Traditional Cooking School with Gnowfglins. This awesome online cooking school is not just about cooking. It's about healthy, homesteading, natural, back to basics, cooking. and I am in love with it!
G – God's (not man's creations)
N – Natural (not artificial)
O – Organic (raised without the use of chemical pesticides and fertilizers; raised without drugs, hormones, or synthetic chemicals)
W – Whole (not processed)
F – Foods (not synthesized chemicals)
GL – Grown Locally (not transported from far away)
INS – In Season (not out of season)
Traditional Cooking School with Gnowfglins is an online school with tons of different cooking classes. To introduce new members to her cooking school, Wardee Harmon, the owner, included one of her awesome classes, in the 2020 Ultimate Women's Wellness Bundle. This is how I learned of her, and this is what my review here is based on.
What stood out to me about Traditional Cooking School with Gnowfglins.
When I signed up for my account/membership, I kept forgetting where I put my log-in information. As a result, I kept going in through my Ultimate Bundle (UB) access link. This triggered an email from Wardee regarding whether I was having issues signing up. I also received a text on my phone. I let her know that I was already signed up but that I kept forgetting how to get in (forgot the name and such).
The school team was SUPER responsive and made sure that I had all that I needed to get in with no problems.
What I love the most is that, even though the original e-course I signed up for doesn't give me access to all the courses in the premium school,
I DO have access to a ton of stuff FOR NO EXTRA CHARGE.
For example, as you can see in the screenshot below, which is a picture of my membership page, there is an orientation course. This course helps the user get involved with the private group and it is complete with assignments and all. For example, the first assignment is to introduce yourself in the forum. I posted a couple of days ago and Wardee responded personally.
At this level you also have what is called a “Freebie Cupboard.” (See screenshots below). In this cupboard, I have access to all sorts of free cooking and recipe downloads.
Back to the e-course. I mean LOOK AT THOSE AMAZING DOWNLOADABLES THAT ARE INCLUDED at this level! Isn't that cool? The ones you can't see below the four FREE downloads shown include:
Under normal circumstances, your kids would be eating lunch at school, either a sandwich packed by you or a school-bought lunch. However, the past year of the pandemic required many schools to close, which means that parents have had to homeschool on top of working from home. To make matters worse, not only are you juggling homeschooling and virtual learning, but now you must create homeschool kids' meals every day.
If you’re scratching your head wondering what else to serve your kids, we’re happy to help refresh your recipe book. Here are some simple kid-approved lunches you can whip up while you’re homeschooling. Be sure to have your kids help out with the cooking — they’ll enjoy it and it’s nice to have extra hands in the kitchen, even small ones!
1. Broccoli Mac and Cheese
You can’t go wrong with mac and cheese, particularly not with this quick and easy recipe. Your kids love it and you love that it only takes 15 minutes to make. To make an even healthier option, add in more vegetables like sweet corn or peas and substitute gluten-free brown rice macaroni. Your kids won’t know the difference, but it’s better for them.
2. Chicken Salad Wraps
Your little ones are probably getting tired of ham and cheese sandwiches every day, so mix things up with this super simple chicken salad recipe. With only six healthy ingredients including chicken, mustard, mayo, celery, dill, and relish, this recipe is paleo and low carb. Serve on its own with a side of grapes or wrap the chicken salad in a whole grain or gluten-free tortilla.
3. PB & Strawberry Pita Pockets
There are endless ways to fill a pita pocket and they’re all fun. What food that you eat with your hands isn’t? This pita recipe in particular is a big winner with kids. It’s a twist on a PB & J and calls for peanut butter (or other type of nut butter), honey, sliced strawberries, and banana.
4. Tomato Penne Pasta
Do you have a fussy eater? Keep meals simple and streamlined, like a bowl of buttered penne pasta with parmesan cheese. If they are open to it, you can add a creamy tomato sauce, or serve it on the side. To make this dish healthier, you can use hidden veggie pasta or add vegetables into the sauce.
5. Cauliflower Pizza Bites
A twist on pizza, these cauliflower rice-based muffins are a hit with kids and adults. Along with the cauliflower rice and egg, you can fill your muffin cups with anything you would add to a pizza, from sausage to spinach. The best part is that they take less than 45 minutes to make!
Chloe Kirby is a writer and digital marketing professional. She earned her Bachelor of Arts Degree at McGill University in Montreal, Canada and her Master’s Degree at Goldsmiths University in London, England. Chloe has professional experience in e-commerce, digital marketing, and copywriting. For the last year she has been working in New York City.
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Finally, mind your beverage intake. Alcohol, soda pop, and juice drinks (as opposed to 100% juices) contain unhealthy amounts of sugar; opt for 
