Tag: cheese

Bacon?! Yes, please!

Bacon?! Yes, please!

Who doesn’t love a great sweet or maybe bacon?  Who was completely bummed by the new research that the World Health Organization aka WHO released this week about bacon, sausage, and hot dogs?  I have to admit that this was information I already knew, but information I never really want to hear (or at least not see plastered across every media outlet known to planet Earth).  I think everywhere I looked I saw articles, broadcasts, and posts reminding me of the harm of these foods.  Depressing, right?!  Or maybe not, maybe just news we needed to hear, be reminded of, and information to make us more well informed people about what we are shoving into our mouths each day (sometimes even me, on occasion)! 😉

On my list of nutrition improvements I continually have 1) Reduce sodium intake 2) Decrease sugary foods and 3) Increase naturally flavorful, non-processed foods (i.e. fruits and veggies, proteins in their most raw form).  Salts and sugars are an ongoing health concern that can always be improved no matter where you are at on your fitness and health journey.  Since the holidays are coming and Halloween is just around the corner it makes following these nutrition goals a bit difficult (even for me), but I have some tips that may just be the key to your nutrition success!

Remember that salts and sugars are often heavy additives in processed foods and of course in candy.  It is important to think about how much salt and sugar is in your diet (cereal, candy bars, sandwiches, pizza, salads, etc) – most people eat three times or more servings of the recommended amount of daily sodium.  That’s scary, especially considering heart disease and cardiovascular concerns are the number one killer.

To cut down on salt and sugars, consider eating more naturally sweet or salty foods that don’t have as much added to them for flavor.  Fruits like watermelon, strawberries, apples, oranges, and pineapple which are naturally sweet are great choices.  Decrease processed meats, chips, cheese, and other salty foods and consider eating foods that are in their more natural form such as chicken, fish, and other meats that you can control how much salt is added.  For desserts, consider a dessert that has fruit in it or a dessert that has a fruit topping such as pudding or mousse with fruit. Further, when it comes to cakes, cookies, pies, tarts, and other sweets make them from scratch so you can control the additives, preservatives, and other ingredients such as sugar and sodium that are placed in the dessert.  Sometimes you can make a less sweet cake, cheesecake, or tart and add fresh fruit that makes it less sugary, but still tastes delicious.

It may seem like a heartbreaker that bacon isn’t good for you and may cause cancer or that cookies like snickerdoodles are high in sugar, but it isn’t something we didn’t already know.  After all, we don’t think fried cheese, pickles, and chicken are good for us, do we?! 😉  Like I say, everything in moderation.  Life is too short not to enjoy the things we love (on occasion)! 😉

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

Lunches: Soups, Salads, Sandwiches & More!

Lunches: Soups, Salads, Sandwiches & More!

It’s the summer months and soups, salads, and sandwiches seem to be go-to lunch choices for many people.  These can be relatively healthy items if you make sure you are diligent in how you make them or how you order them at your favorite restaurant (mine is McAlister’s:-) ).

During the week, I usually bring salads, lettuce wraps, or sandwiches to work.  One thing that I consistently have heard time and time again is that salads are not filling, they seem boring, and it tends to lead to snacking later because the person still feels hungry.  My best advice is to make salads frequently enough to where your body gets used to light, healthy lunches.  Further, load salads up with a variety of vegetables and fruits, nuts, craisins, deli meat, and other great add-ins.  I like to make a variety of different hearty salads throughout the week.  The key is to make different salads each day so you don’t get bored with them.  For example, I make chef salads, Olive Garden type salads, garden salads, Cobb salads, etc. that have different add-ins and different dressings. Just be careful putting too many add-ins in your salads such as cheese, croutons, dressings, or lots of bacon because these quickly add to the calories and can make a healthy one not so healthy!

For sandwiches, I typically use lettuce as my “bread” to make lettuce wraps.  These are easy, delicious, and save calories.  You can use different varieties of lunch meat and cheese to change things up such as turkey, ham, salami, roast beef, and provolone, mozzarella, colby jack, etc.  I typically enjoy the ultra thin cheese slices, but that’s up to you.  If I do make a sandwich using bread, I try to do a 1/2 sandwich and a 1/2 salad to keep it healthy.  Again, your choices are endless to what you like so you can change it up easily.  Just remember that condiments and sauces typically add a lot of extra calories to your lunch!  I try to stick to one condiment on my sandwiches such as mustard or light mayo (I also really like dijonnaise).

If you aren’t a “make and take” type lunch person because you can’t get yourself to make it the night before or can’t get yourself up early enough in the morning to make it, consider places that have great soup, salad, and sandwich combinations.  I suggest that you always get a salad with your meal and then choose a soup or a sandwich.  The greens are great for you and the sandwich or soup can be your less healthy choice.  Remember that cream-based soups tend to be higher in calories just like bread for sandwiches.  Also, be sure to ask for dressing on the side so you can control how much you put on.  I am a huge fan of McAlister’s Deli because they accommodate my food allergy.  Plus, they serve a great variety of salads and sandwiches that allow me to change things up, which I enjoy during the summer months.  One thing about McAlister’s is that it seems very healthy, but the calories add up quickly if you don’t pay attention to what you are ordering. They have a list of spud, soup, salad, and sandwich combinations on their website that are under 600 calories.  Check it out if you are curious on how many calories your typical go-to meal is!

Lastly, with your lunches and during summer in general, many people enjoy iced lemonade and iced tea, but remember these popular summer drinks add on the calories and are usually high in sugar.  You may think having a healthy meal will allow for the extra add on calories for your summer drinks, but be aware of what you are consuming.  Remember that your best option is to estimate your calories as best as you can so you aren’t mistakenly eating a “healthy” soup, salad, or sandwich combo that is actually as much as two meals combined.  Sometimes eating your sandwich at lunch and then taking your salad for later in the afternoon or vice versa is a great option.  Consider reading Find what works for YOU! and All about eating! for other great tips on eating such as full versus stuffed, eating small meals, and pacing yourself when you eat.

Happy healthy lunching (and eating)! 🙂

~jj

Tis’ the season for healthy casserole dishes!

Tis’ the season for healthy casserole dishes!

Winter is upon us again and with the cold weather comes lots of holiday favorites and casseroles being baked for dinners, parties, and holiday festivities.  Casserole dishes and holiday favorites tend to be full of cheesy, creamy, delicious goodness, which is also known as endless calories in the minds of dietitians and an extra 10 pounds in the minds of many people.  I thought it would be appropriate to share some tips that will help keep casseroles healthy, but still satisfy our appetites!  There are great ways to keep casseroles healthy this holiday season while also incorporating tons of great flavors.  People often think that without the pound of butter, whole milk, pound of cheese, or heavy cream that dishes lose their flavor, and that is definitely not the case…I promise!  Keep reading for some great tips to maintain the flavor and decrease the calories in your casseroles this holiday season…you will thank me later! 😉  There are 3 major tips that I think are beneficial when making casseroles.

First, consider replacing cream of mushroom, cream of chicken, and other cream soups with plain Greek yogurt, which you can flavor with garlic, salt, pepper, onion powder, etc or even add regular, low-sodium broth soups such as chicken broth or vegetable broth to flavor your dishes without the added calories.  Further, try to buy items that are fat-free, low fat, low sodium, or sodium free.  For example, green bean casserole calls for cream of mushroom soup, so replace it with Greek yogurt and vegetable stock.  Be sure to check the labels because sometimes low calorie, low fat, and low sodium items can be deceiving.  By this I mean that sometimes they have other equally bad ingredients for you, so you have to determine which products will be best.  This is why plain Greek yogurt, cottage cheese, and other plain, non-flavored items that are less processed can be great because you can add the flavor you want to them.

Second, cut back on the dairy products if possible and yes, this includes cheese!  I know how awful that sounds because cheese is delicious, but I am not saying cut it out completely.  Rather, be cognizant of how much cheese you are putting into your casserole dishes, especially if they have other dairy products in them such as heavy cream, milk, and butter.  What I mean by this is that a veggie casserole can easily be made unhealthy and fattening by adding tons of cheese and cream of mushroom, cream of chicken, and other cream soups.  Milk, heavy cream, cheese, and other dairy products can quickly add calories, making healthy veggie casseroles unhealthy.  So the best thing you can do is stick to what recipes call for.  If the recipe calls for one cup of cheese, use one cup of cheese rather than a cup and a half to add additional cheesy goodness.  I realize it is the holiday season, but I promise you that your guests will still love your casserole side dishes and will appreciate the fewer calories in their already high calorie holiday meal!

Third, stick with vegetable casseroles or vegetables rather than carbohydrate-heavy or starchy casseroles that are high in calories.  I realize that many people love potatoes and what says Thanksgiving more than turkey and mashed potatoes?!  I am not suggesting that you completely do away with your mashed potatoes, but consider doing a split in your potatoes of part potato and part cauliflower.  Also, consider having one potato casserole or mashed potato dish rather than several.  Instead, make up for the fewer starchy dishes by having several vegetable casseroles or vegetable dishes such as sweet potatoes with brown sugar and pecans as a side dish rather than sweet potatoes with marshmallow fluff on top.  Some other options might be brussel sprouts with bacon, butternut squash with a butter sauce, or honey and balsamic glazed carrots.

Enjoy preparing your holiday dishes and remember that while the holidays are a fun time, it doesn’t mean you should give yourself the excuse to eat whatever you want and as much as you want!  While it might sound like a novel idea at the time, it won’t be when you gain 10 pounds, can’t button your jeans, or feel so full you want to bust!  So, make some healthier casseroles that encourage cleaner eating, but still impart great holiday flavors that you and your family enjoy!  Happy clean eating this holiday season from my table to yours!

~jj

A {healthy} routine…what foods do YOU feed your family?

A {healthy} routine…what foods do YOU feed your family?

Whether your family consists of kids, you’re a newly married couple, or you are a baby boomer near or in retirement, a great way to keep up with your health is by using those around you to keep you in check.  It doesn’t mean that they hold you accountable for what you put in your mouth, but it might mean that the reason you serve healthy foods such as fruits and vegetables with meals is to be a mentor to inspire and provide an example to the people in your life (kids, sisters/brothers, cousins, spouse, etc).  It means YOU care enough to help show those around you that through healthy eating and regular exercise you decrease your chances for diabetes, heart disease, and obesity.

Consider making health a daily family event or routine.  For example, make dinner an occasion where you make a protein, carb, and vegetable side.  You can help your kids learn about their food choices by placing foods in categories that are easy to understand such as “Go”, “Slow”, and “Whoa” which is used in school heath curriculum.  For example, fruits and vegetables in their raw form are usually “Go” foods (eat most often, almost always) while canned fruits in light syrup or frozen vegetables would fall under “Slow” foods (eat less often, sometimes) because a lot of the nutritional value in these foods lessens once they are altered.  Examples of “Whoa” foods (eat least often, once in awhile) might include donuts, cake, cookies, chips, and other foods that are high in sugar and sodium.  Help teach those around you how to categorize their foods.  Make this a fun activity for kids (or adults) by cutting out foods they love and asking them to place each picture under the correct category.  This helps them learn while providing a great chart to hang on the refrigerator as a reminder.  We all need a reminder every now and then and what better place than on the front of the refrigerator so you are constantly reminded every time you open it?! 😉 Once you understand the idea of categorizing individual foods such as breads, cheese, meats, pasta, etc. into “Go”, “Slow”, and “Whoa” you can take it a step further by combining food groups (as we often see when we make meals).  For example, a bagel pizza or English muffin pizza made with low fat cheese or vegetable lasagna/pasta made with a red sauce would be considered “Go” meals while macaroni and cheese or pizza would fall into the “Slow” meals group and deep dish sausage pizza or fried chicken with gravy would fall into the “Slow” meals group.

Remember that your attitude toward food, nutrition, exercise, and fitness impacts your children, your spouse, and those around you so make sure you are the positive influence that helps them stay healthy!  For example, take a 30 minute walk in the evenings with your spouse or take a family bike ride.  Think of fun activities that allow you to make memories and are fun so that your children, spouse, and family have a positive experience as it relates to exercise.  Making a positive association with exercise and healthy foods is very important, if not vital.  This helps you, your children, your spouse, and family recognize the benefits of healthy eating and regular exercise while also making them feel like it is easy, fun, and stress-free.  After all, remember that health starts with family and friends because children, friends, and family often echo the behavior of people they are surrounded by.  Be the difference in your family and group of friends to show those around you how to make health a priority through regular exercise and healthy eating.

~jj

A recipe for health: Summer Spaghetti

A recipe for health: Summer Spaghetti

I thought it would be different to share a healthy recipe today.  I am a huge pasta fan so I thought my simple Summer Spaghetti recipe would be a great one to share.  You can vary it however you want and feel good about eating it because it is much lighter than a typical “red sauce spaghetti.”

Summer Spaghetti

-whole wheat pasta of your choice (I have used several different types, but I think classic spaghetti noodles work best)

– 1 TBS pasta water

-1-2 TBS EVOO

-Parmesan Garlic shredded cheese (yellow bottle next to plain Parmesan cheese)

-Asiago and Parmesan cheese (I use about 1/4 cup of each)

-half lemon squeezed (or less depending how much acidity you like)

-1-2 TBS pesto

-1 cup chopped broccoli (you can substitute yellow or green zucchini or any veggie you prefer)

-Pepper, red pepper flakes (optional)

Cook the pasta to your desired tenderness. Cook broccoli in microwave or on stove. Combine pasta, broccoli, lemon, EVOO, pasta water, and pepper in saucepan or skillet and stir together over low heat.  I mix in the cheese last and leave it on a few more seconds to allow to combine with all ingredients. Now, enjoy!

That’s an easy and light summer recipe that can be thrown together very quickly!  Remember, exercise is great, but leading a healthy lifestyle is a balance of nutrition and exercise.  You should try to exercise and eat for success (and in moderation, too)!

~jj

Go meatless (sometimes)…and love it!

Go meatless (sometimes)…and love it!

As I was working out tonight I was thinking about the blog and what might be a good entry this week.  I recently started eating more meatless meals, not to lose weight, not because I think it is healthier, but because sometimes I just don’t crave meat or the thought of meat kind of grosses me out (at times) when I go to fix dinner.  No, I am not a vegetarian and while I know that some people would say it is better for you, I truly believe in “everything in moderation.”  I do what I feel is right for MY body and I suggest you do what you feel is right for yours, too!  In all of my posts, I want to continually emphasize that you should always do what YOU think is best for you and take my advice or leave it, use some of it, and realize that I do not have the answers to each individual’s unique lifestyle and routine.

Since I have been going meatless more frequently than I usually do, I decided I actually kind of enjoy my meatless meals, maybe some more than the ones where I do eat meat.  I typically enjoy “Meatless Mondays” each week, but I have now taken it even farther and decided to also eat at least one meatless meal per day.  So, whether you already occasionally eat meatless or whether you never eat meatless I challenge you to “Meatless Mondays.”  This is a great way to start and ease into what meatless meals can offer!  I promise meatless meals can be just as delicious, fun to cook, and can make your creative juices flow! 🙂   This means you will eliminate meat on Mondays, so no meat at breakfast, lunch, or dinner!  No cheating either!  Sounds challenging maybe, but it really isn’t.  Consider peanut butter toast and sliced apples for breakfast, grilled cheese and veggie soup for lunch, and pizza or pasta minus any meat for dinner.

Once you have “Meatless Mondays” down I encourage you to take it one step farther as I have by eating one meatless meal per day.  That should not be hard and should be a routine that you already have in place.  One meatless meal per day is actually very healthy as the consumption of meat at every meal is not necessary (or healthy)!  It does not have to be the same meal each day.  It can be breakfast one day, then dinner the next, followed by breakfast again, and then lunch the following day.  For example, you might have a bacon, egg, and cheese biscuit for breakfast, a spinach and feta quesadilla for lunch, and then chicken parmesan with broccoli for dinner.  You went meatless at lunch so you met your goal for one meatless meal that day.

You say that you can’t get full on meatless meals?  I DON’T buy it!  That’s crazy!  Eat more veggies, which are one of the best things you can fill your body with!  Consider some of the following if you don’t believe me: 1) veggie stir fry with brown rice 2) pasta with a meatless marinara sauce and garlic bread 3) sliced potatoes layered with cheese, lettuce, tomatoes, olives, and ranch dressing (potato nachos) 4) breakfast foods including eggs, hashbrowns, waffles, pancakes, french toast, biscuits 5) veggie pizza.  You can’t tell me that none of these foods speak to you because it includes nearly every food group (and all are meatless)!

So, next time you sit down for a meal think MEATLESS!  I know I do and my body still loves me and I feel great!

~jj

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