Food Substitutions: The Sequel

Here are two food substitutions that I use regularly.  The first is extremely simple and easy to have on hand at all times.

Instead of using oil, cooking sprays, and butter or margarine when you are frying up foods in a skillet, I use lime juice.  This works particularly great with chicken and vegetables no matter how you are going to use them.  The lime gives the food extra flavor and enhances the meal altogether.  I use either lime juice in the bottle or I keep fresh limes on hand.  This not only keeps your meal healthier, it is actually good for your pots and pans.  Did you know that using cooking sprays and olive oil are not good for your pans and leaves a hard to clean film on them?  But, if I am making something in the way of pancakes or grilled cheese, I do stick to old fashioned butter. 

Another interesting food substitute that can be found at a whole food type grocery store is almond cheese.  Yes, seriously, almond cheese.  And I have to say, it’s actually pretty good.  I have thus far tried the mozzarella and jack cheese varieties and have enjoyed them thoroughly.  The cheese is able to melt as well and has been used in the forms of cheese and crackers with a glass of wine to grilled cheese and tomato soup.  Be mindful that it is a softer version of a cheese and is a little more difficult to grate, but still is versatile. So if you are trying to avoid dairy or wanting to cut down on your dairy intake, this is truly a great alternative.

Falling Off the Wagon

It has been some weeks since I have posted anything and that in and of itself makes me sad.  Sometimes life gets in the way of what we are trying to accomplish and it becomes easier to make excuses for everything.  And that is exactly what I have done recently.  Am I beating myself up a little bit, of course!  But I know if I just get back into self-discipline and understand why I want to feel and be healthier, I can make it happen.  

So, to confess, it all started with “It’s been a long day at work" followed up with "I don’t feel like cooking" and ended with "Chik-fil-A is right around the corner”.  Did I have my fried chicken sandwich and waffle fries?  You betcha!  And every time after that, it got a little bit easier to veer away from eating healthy and eating for convenience and cravings.

Within the last 6 weeks, I have gained back half the weight I originally lost (yep, that fast!), felt more fatigued, carrying a much higher level of stress, and being seriously moody.

I have also found myself sinking into the couch right after work and turning on the TV almost every night.  SPRING IS HERE, I SHOULD BE OUTSIDE, ENJOYING THE SUN.  But instead, I’m enjoying more Netflix on a daily than I should be.

I share this, because it is a reality.  Life happens and sometimes it’s easier to run through a drive thru than to make a home cooked meal. The thing to remember is it should not become the norm. 

At the end of the day, we all need to start somewhere.  Whether it be our first start, tenth start, even our hundredth start, it is still better than not starting at all.   

Waffles!

What! A waffle that is healthy!

Ingredients:

1 c of Bisquick

1/3 c of Almond Milk

2 tbsp of apple sauce

1 tbsp of coconut oil

Frozen or fresh fruit/berries of your preference

Mix ingredients in a bowl while preheating waffle iron.  Poor in waffle mix once waffle iron is heated and ready.  While the waffle cooks  The frozen fruit variety will produce more of a syrup type texture if that is what you prefer, or if you are wanting a more crisp flavor, go with fresh fruit or berries.

, either cut up fresh fruit or berries of your choosing, or heat up frozen fruit or berries mix of your choosing.

Voila…amazing!

Recipe makes approximately 2 waffles

Nutrition facts (approx):

310 cal; 20g fat; 550mg sodium; 2 g added sugar

*note: the fat content in these comes primarily from the coconut oil*

Food Substitutions

Eating a full clean diet takes a large amount of discipline that most of us don’t always have.  I confess, I don’t even have that much discipline!  But there are some simple and practical substitutions we can do in our every food habits. 

A big everyday item for many people is Coffee Creamer!  Being an avid coffee drinker, I relate.  A good substitute (that I even use now) is Unsweetened Vanilla Almond Milk.  For those of you with nut allergies, there is also soy and rice milks that also make a good substitute and are still better for you.  The average coffee creamer contains 5-6 grams of sugar whereas the unsweetened alternative milk option contains ZERO grams of sugar! Mind you, it won’t taste the same, but it is an option that is easy to get used to and become your preference.

These alternative milks are great for using as substitutes for milk in general as well.  They contain less fact that your average milk (even skim milk) product and usually contain more calcium.  For those who have a lactose intolerance, the alternative milk is a great option and depending on preference, not a bad substitute.  I will sit and have a glass of my almond milk with dinner sometimes.  Another great thing about the almond and soy milk options is that they are high in magnesium, which is great for the headache and migraine sufferers.

Coconut oil is another great ingredient to keep around the house.  If I decide to bake, I use the solidified version of coconut oil around and if I am cooking or making dressings that require a liquid oil, I have the liquid version as well.  Yes, it is slightly more expensive, but well worth it.  Coconut oil is known for its health benefits in regards to heart disease by increasing your GOOD cholesterol. It is also known to aid in weight loss, digestion, and even hair and skin care.  I have provided a link that details the benefits more in depth, but keep in mind, moderation is essential in everything. Too much of a good thing can turn into serious problems. https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

I could inundate you for days on more food substitutions, but there will definitely be more posts to come.  Learning how to substitute your everyday bad habit foods can make a world of difference in the long run.  Once you learn how to properly use these substitutions, making a healthy lifestyle change becomes easier by the minute.