Everyone who I talk to about eating healthy, always say its to expensive, its take to much time to make and cook, I would rather eat a donut!! But honestly, I spend at least once a week at the supermarket and I have found so many options to replace unhealthy options! It really just takes dedication and motivation to be healthy. People believe that if you restrict your foods that you are not living! Why not just eat whatever you want? Well my sister came up with a great line!

She said that when people tell you whats the point of a nutritionist. People should just eat whatever they want, you should respond-“ok, let me know when you get diabetes and you need a nutritionist” This is very true because people eat whatever they want and then later in life it screws them over. I have seen it. My mom loves food and she does not want to restrict herself like me, but that causes a lot of issues like low self esteem, more prone to depression, at risk for heart disease, diabetes, and stroke plus more! MY dad was overweight and that led to diabetes and heart disease.

You might think that if you eat whatever you want and you dont gain weight, it does not have an effect on the body, but newsflash it does!! You may not gain weight because of your metabolism or other causes, but it still has the same effect on your arteries, liver, pancreas, and brain!

So my idea is to not restrict yourself, just be knowledgable about what you are eating and how to eat healthy easily.

breakfast

frozen 100% whole grain or buckwheat/ spelt waffles- these you can just put in the toaster, add some peanut butter with a banana or apple is a perfect quick and easy breakfast. you can also do this with a piece of 100% whole grain toast! Nature’s makes great cereals, oatmeal, granola, waffles, and bread! some of them are gluten free and some use spelt whi ch do not upset my stomach 🙂 waf-6pk-buckwheat-us-a1l1_0 (1)

you can have eggs with fresh vegetables with toast and a glass of milk

a yogurt parfait with fresh fruit and granola

Snack

Honey spelt pretzels- these are delicious and addictive. Happy Herbert’s makes all different kinds of pretzels! HONEY-SPELT

Chia puddings- some people might like these- they have the same texture as pudding but do not exactly taste the same.

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granola bars- Now these can be tricky because some granola bars use high fructose corn syrup or their sugar content is above 13 grams. Some bars you see with a list of a hundred ingredients. That cannot be healthy!! So the ones I suggest are kind, the new cliff bars that are allergy free called kits, macro pars, and pure bars.

For quick lunches- At whole foods and shoprite, they sell prepared tofu that was marinated either lemon pepper, sesame… if you are going to go frozen food- buy Amy’s burritos or burgers because they are lower in sodium than most other products. They are also kosher.

For quick dinners- you can microwave a sweet potato, grill a chicken cutlet and have with some microwave vegetables. The tofutti company started making these vegetarian/ vegan raviolis that are delicious and not bad for you!

IF you are in college and you are going to the dining hall-

  1. start with the vegetables and make sure that it is half of your plate
  2. Then check out to see if there is any soup- if the soup is made with cream it will be unhealthy (cream of mushroom…), but chicken, vegetable, tomato, sweet potato is better- remember soups can be high in sodium so stick to one bowl
  3. make your way to the actual main meal- if there is anything like eggplant parm, fried chicken, fries, onion rings, hotdogs, Chinese food- try to limit yourself to those foods- they are either processed or fried and either way- itll hurt your body. stick to the grilled chicken or beef, burgers try to limit yourself to 2.
  4. if you have no other option to eat the food there like spagetti and meatballs try to keep to portion control and fill the rest of your plate with fruit and veggies!

If anyone else wants more substitutions   or ideas for meals or snacks, let me now I have millions! I just cant write them all down.

this week I made:

Chocolate cake with a few secret healthy ingredients!! you will never guess! FullSizeRender (32)http://www.coffeeandquinoa.com/2014/03/fudgy-chocolate-beet-cake-with-chocolate-avocado-frosting-vegan-and-gf/

Then I made these mini cupcake canollis!

http://ohmyveggies.com/vegan-cannoli-bites/ FullSizeRender (28)

Lastly, I made a farro, sweet potato, arugala salad! I have the recipe in a book so if anyone wants it let me know! IT is delicious!

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