HOW TO MAKE YOUR LIFESTYLE HEALTHIER! Step 1: Follow @meowmeix. Step 2: Make little changes along the way.
Seriously, habits won't happen overnight. Being "healthy" won't be easy. Making the "healthy" choice isn't going to be an instant change. It happens INCREMENTALLY, one step at a time! I love this photo from @meowmeix because it shows how simple swaps in some basic ingredients can make all the difference! Starting with something as BASIC as a PB&J sandwich, you can drastically change the nutritional profile with some small choices!
Anyways, follow @meowmeix for more tips and happy Friday eve!! #cleaneating#foodforfuel
GOOD MORNING from @sodiumgirl. Today’s theme is BREAKFAST!
So much of a successful #Whole30 breakfast (and month!) depends upon switching up habits. Maybe that means looking beyond the bread aisle and to the dinner table for AM inspiration (so long soggy cereal! Hello steak and eggs!). Maybe that means slathering avocado on top of roasted sweet potato instead of toast. And maybe that means ditching milk-drowned coffee for something else warm and satisfying. Basically, it’s time to discover new routines.
But whatever switch-up you tackle, remember this: never just REMOVE something from your diet/life; REPLACE it! That way, instead of longing for the food you once ate, you’ll pine for the new thing you've discovered.
So while I LOVE my morning cup of joe, I took this as an opportunity to find another brew to get my morning engines started. And this savory, umami-packed mushroom broth continues to be a staple in my mug/kitchen/life in the morning. Or anytime I'm cooking in the kitchen and don’t have bone broth or #lowsogood stock in the fridge. The natural, earthy, umami flavors work well with anything from wilted greens to egg drop soup to a base for snap peas and cod to #Whole30 zoodle ramen!
To make, bring 2 cups of water to a boil in a medium pot. Once bubbling, add a handful of washed, fresh shiitake mushrooms (or dried ones) and continue to cook on a gentle simmer for about 20 minutes. Strain the liquid from the mushrooms and drink a cup while warm, saving the rest for an afternoon pick-me-up or as a quick replacement for broth when you’re in a pinch. Don’t be afraid to play around with flavors by adding in lemongrass, cilantro stems, ginger, QUICKIE SHREDDED CHICKEN broth or the chicken, turmeric, ginger, and other flavor boosters I don’t even know about! How will YOU umami broth?
For more creative cooking & food swaps & hot tips, visit me @sodiumgirl or check out my books here: http://bit.ly/
RAINBOW COLLARD WRAP
Happy FRIYAY, from @sodiumgirl. And happy almost summer! Today, we will tackle one of the biggest challenges of these warmer months: TRAVEL! That time when you leave the comfort of your kitchen and stove, and wander into the great unknown of new cities or towns or hotels. Which may cause more anxiety than R&R. But with the right recipes and tips, you can travel from point A to point B. Even while doing the #Whole30 .
As someone on a #lowsogood diet, who cannot just snack at will, I know how to pack and prep for everything, from a car ride to the beach to a plane trip to Belize. It’s important to pick dishes that stand up well to heat and time (so maybe skip the tuna salad). And let’s start with this STURDY COLLARD RAINBOW WRAP instead. (🎥 in @sodiumgirl feed!)
The non-recipe is pretty simple: Start with a collard leaf and cut out the hard stem, leaving it connected at the top. Then, choose a sticky spread like: smashed avocado, that CAULIFLOWER NUT SPREAD, or even smashed sweet potatoes. Spread it over the leaf. Close the gap from where you removed the stem, making one big “wrap.”
Towards the bottom of the collard, layer your fillings, using whatever shredded veggies (some of that RAINBOW SALAD or chopped broccoli) and proteins ( QUICKIE SHREDDED CHICKEN, PORK CARNITAS, even FLAT EGGS) you have in the fridgd. The more color, the better, in my opinion. Then, like a burrito, fold in the sides of the collard and begin wrapping over the filling, tightly rolling it all the way until you reach the other end. Cut in half and enjoy. Or wrap up and keep in your purse or bag for up to 2 hrs (if it includes meat or eggs) or a bit longer (if it is all veg). Bon apetit and bon voyage!
For more creative cooking visit me @sodiumgirl
Are you alone? Because I, @sodiumgirl, am about to show you mushrooms like you’ve never seen them before. And as my daughter would say, you’re about to toot your pants.
Say hello to MUSHROOM BACON! 🍄🥓👊🏻
As someone needing to watch my sodium intake, bacon quickly got the axe on my shopping list. But with a little trickery, some smoked paprika, and some interweb searching, I found that the flavor and texture of crispy pork strips didn’t have to go.
Now, of course, like sausage, you can buy #Whole30 compliant bacon. But if you don’t eat pork or you want to impress vegan friends or you just love the plant-based magic found in mushrooms, then this recipe is for you. Use strips to accompany morning eggs, add to a “BLT” lettuce wrap, or crush over salads like bacon bits!
King oyster mushrooms
1/2 tsp salt-free garlic powder (or salt)
Crushed black pepper
1/2 tsp smoked paprika
1/2 tsp cumin
Preheat oven to 375dg F. Line a baking sheet with aluminum foil or parchment paper.
Cut mushrooms lengthwise into 1/2-inch-ish thick slices. In a mixing bowl, combine 2 Tbsp oil, salt-free garlic powder (or sprinkle of salt), a few cranks of pepper, and the sliced mushrooms. Mix until covered. Then lay mushrooms on baking sheet in a single layer (work in batches if needed). Put in oven and cook for 20 minutes. Use a fork to carefully flip mushrooms and cook in other side until they look golden brown and a bit crispy, another 20 minutes. The thinner the slice the faster they cook!
Take out of the oven and when cool to the touch, place back into the mixing bowl, drizzle with a little oil, the smoked paprika, and cumin. Adjust spices to your taste buds, with extra salt and pepper. Eat immediately or store in an airtight container and keep at room temperature for 4 to 5 days.
For a DIY ONE-HOUR BACON recipe, visit me @sodiumgirl or check out my books here: http://bit.ly/
Food Swap 😃
Love pizza in all its shapes and sizes, the ultimate comfort food 🍕😋
بيتزااااا🍕الأكلة المفضلة عند الكثير من الناس 😋
اللي سعراتها اقل هي البيتزا البيبروني العادية من بيتزا هات، اما الثانية الي سعراتها اعلى هي بيتزا بيبروني اطرافها محشية جبن (stuffed crust)
Food Swap 😃
نقدم لكم ثنين من أشهر السندويشات لدى برجر كنج 🍔😋.
Two of Burger King's signature sandwiches 🍔😋
البوبكورن من أفضل السناكات و أكثرها صحية لكن ابداً مش اللي على اليسار. كمية الدهون و السعرات كثيرة و لما يوجد بديل آخر لذيذ و الفرق في المعلومات الغذائية يكون هالقد كبير طبعاً راح ننصح بالبديل اللي على اليمين.
و هذا اللي نسمية Smart Choices لما يتعلق الموضوع بالأكل. لا تستحون إنكم تحضرون أكلكم بنفسكم و تأخذونه معاكم اذا طالعين و ما في بديل يناسبكم او مثلاً لا تستحون إنكم تمتنعون عن تناول بعض الأصناف المعينة اللي ما منها فائدة لما تكونون مجتمعين مع الأهل او الأصدقاء. ما عليكم من تعليقات و كلام البعض و في النهاية هذه اجسامكم و انتوا مسؤولين تحافظون عليها👍🏼❤ ....
Popcorn is considered one of the best foods to have as a snack, but definitely not the one on the left.
It is just too high in fat content and calories. When a healthier substitute exists we as nutritionist will definitely recommend you to go with the healthier option especially when the difference in nutritional value is this big and the taste is actually very very good.
This is what we call making a Smart Choice when it comes to eating. A point to always keep in mind is don't ever feel shy or discouraged to prepare your own food and bring it along with you, or to refrain from eating certain foods when with family and friends.
Always Do what makes you comfortable and don't fall for peer pressure. After all it is your body and it is your responsibility to keep it your number 1 priority and take care of it always 👍🏼❤
Have A Nice Weekend 🇧🇭
Fruit cake used to be a no no for those following a low FODMAP diet until now.
A few posts back I shared with you my recipe for GF Fruit Cake Muffins. Here are a few things I changed from the original recipe, to reduce the level of fructans and galacto-oligosaccharides, to make it FODMAP friendly:
1. Cut down the amount of dried fruit from 300g to half the amount.
2. Replace the almonds with low FODMAP nuts - walnuts.
3. Use a mini-muffin tray instead of the regular muffin tray to reduce the portion size. This recipe now makes 36 mini fruit cake bites instead of 12. This is very handy if you can’t stop at one and want to have two. It is also the perfect size for children or for Christmas gifts.
Here’s the recipe for my mini fruit cake bites:
Makes 36 mini muffins
3 Tbsp cranberries
3 Tbsp raisins
3 Tbsp currants
500mL hot water with 1 tsp cinnamon and 1/2 tsp ground ginger
30g walnuts, chopped
1/2 cup shredded coconut
2 cups almond meal
1 tsp vanilla extract
1 tsp cinnamon
1/4 tsp ginger
3 Tbsp olive oil
Zest and juice of half an orange
60ml maple syrup
Coconut flakes (optional)
1. Preheat oven to 160 degrees
2. Line mini muffin tray - 36 holes
3. Soak dried fruit in hot water and spices for 1 hour
3. Combine walnuts, shredded coconut and almond meal in one bowl
4. Mix together vanilla, spices, olive oil, orange juice and zest and maple syrup in another bowl
5. Drain fruit and add to dry ingredients
6. Add wet mixture and combine
7. Spoon evenly into mini muffin holes, top with walnut or coconut flake and bake in the oven for 20 mins.
📍My GO-TO list of condiments if you’re trying to lose weight!
Condiments can be some of the sneakiest empty calories. I’m a total condiments and sauce guy, EVERYTHING I eat needs to be covered in something - lately that’s been @ghughessugarfree BBQ sauce. But the calories in condiments - especially if you don’t read the nutritional info- can REALLY ADD UP QUICK.
With that being said, all of these options can be a HUGE calorie saver for you. For instance, using Low Fat Mayo instead of Full Fat Mayo can save you over 80 calories PER TABLESPOON. That’s the equivalent of 2 CUPS OF STRAWBERRIES. I don’t know about you, but I’d rather save the calories for something like strawberries, or just save the calories all together.
Also, pro-tip guys, using the Ortega Taco Sauce as a salad dressing can be an absolute game changer. Especially if you make a taco salad with ground chicken, turkey, or beef. Also, pro-tip part two, if you mix the Heinz Low Sugar Ketchup and some Low Fat Mayo together you can make a quick calorie friendly 1000 island dressing! And that 1000 island dressing goes wonderfully on a Big Mac salad - just use lean ground beef, and make a salad with all the ingredients that are normally in a Big Mac!
Healthy food swaps to help knock out your day to day routine and enjoy this holiday season ✨
What are some of your top swaps?! 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
My Top 3:
1. Greek yogurt for sour cream and cream cheese
2. Parmesan cheese instead of salt
3. Frozen fruit skewers instead of popsicles or candy late night .....
See link in bio for more 🍒
This mornings treat for getting going despite horrible allergies. This is my version of the gingerbread tea latte Starbucks used to have. It was my favorite drink, but they stopped making it :( this is a London fog tea latte with almond milk,two pumps of sugar free vanilla(instead of 5 regular vanilla) and 2 pumps of gingerbread syrup. I'm estimating 4 smartpoints( 2 for the almond milk and 2 for the gingerbread,) does that sound about right?
Sell Outs! (This is just not about cauliflower crusts), this post is about the sell out epidemic we have going on!
We have a food switch-aroo and company sell out epidemic going on!
Swapping real ingredients for “healthy” ingredients has become the norm, yet we are destroying food in the process. “Let me go have my 14 ingredient pizza crust”…said no one ever….
This is not healthy, safe or sane (to the human brain as well as body). It’s a reason (I personally think) eating disorder are on the rise more and more. This turns into a mental battle…and bam! Let the restricting and binging begin.
Food companies have become so obsessed for swapping out “bad ingredients” for “clean ingredients”, yet these “clean ingredients” are contributing to inflammation, hormonal issues, gut damage/disturbance, anxiety, phycological problems and more.
I’m very sick of seeing women open up free bags, bars, and boxes of “healthy” products shipped to their house, on social media. “Let me show you how much I love this granola. It’s organic, contains super foods so the 15 grams of sugar just don’t matter. The company is owned by General Mills, but has “organic” on the label and they sent it to me for free so I think you all should buy it too!” 🙄
Facts, food promotors don’t want to tell you:
❌Garden of Life = Nestle
❌Purley Elizabeth Granola = General Mills
❌RX Bars (worst quality ingredients EVER) = Kellogg
❌Cauliflower Crusts = 13+ ingredients on average
This is a #problem !
A beautiful bounty of local produce swapped for a couple of jars of organic homemade red cabbage sauerkraut.
Basic food swaps are easy to set up and when produce is in season learning how to preserve it is a real gift.
Fermenting is a wonderful skill to learn, and also teach to others. There’s a few tricks to it, like not lifting the lid while it’s fermenting and the water lock is secure, and knowing the right amount of salt to use, but essentially it’s a natural process and as long as cleanliness is upheld it’s hard to go astray.
I’m loving living in a like minded community ❤️💚🌿👣 #community#organic#foodswap#localproduce#fermenting#xmasideas#socialconnections#skillforlife#visitagnes1770#barefootfarmher
I have a confession - I am an ice cream FIEND! It's true, I have a serious problem when it comes to ice cream and knowing where to find the "stop button" —
Ice cream has just been a trigger food for me, and whenever I start a tub, I just have this overwhelming desire to finish it, then when it is finished I go and hunt for more. So the best thing for me to do is to avoid the "trigger" altogether. —
This approach doesn't work for all people, and actually makes it harder for some - the idea of not having something drives them CRAZY to the point of an epic binge blow out. —
In these particular cases, I recommend "swaps" - Ice cream may have a hard swap BUT Oppo do some amazing flavours and the whole tub of the delicious creaminess comes in at 375 calories.......FOR THE WHOLE TUB!! That is the equivalent to 2 scoops of Ben & Jerrys! —
So if you have a "trigger", and don't know what to do about it - drop me a message and I'll be happy to find you a way around the epic binges.
Akt dzielenia się opłatkiem w tym roku może mieć dla Ciebie zupełnie inny wymiar. Zaciekawiony? 🤓 Dołącz do Wigilia w DROPie - weź się podziel! Foodsharing & Monar & ALLIN!
Na rzecz Wigilii dla najbardziej potrzebujących klientów świetlicy terapeutycznej DROP-IN Poradnia Monar Kraków pracownicy placówki wraz z wsparciem Fundacja All In (czyli Foodsharing Kraków i All In Card) organizują ZBIÓRKĘ DEDYKOWANĄ. Od dziś w jadłodzielniach znajdziecie specjalnie zaznaczone box'y. Napełnijmy je wspólnie!💌
Więcej szczegółów w evencie. KLIK: http://bit.ly/wezsiepodziel
Did you know that many people become #lactose intolerant as they age? Your body actually stops producing the lactose enzyme that is necessary to breakdown lactose! #Almondmilk is a great swap for milk that I suggest to so many. It is low in calories, the unsweetened kind does not raise your blood sugar, and some studies even show it may help reduce the risk of heart disease!
P.S. you can also try swapping cream for almond milk in all your favorite dishes! #RDapproved#foodswap#healthytips#tasteslikebetter