So a few weekends ago I had a fun filled date with a friend of mine who recently had a baby. She finally feels ready to make some changes to lead a healthy lifestyle for not only herself, but her family. She wants to lead by example, lose her baby weight, and just feel great. I couldn’t be more excited and happy for her. She allowed me to snoop through her kitchen so I could give her some healthier alternatives for a few items she had in stock. Here’s what I found and what I suggested.
Please keep in mind this list isn’t to discourage or overwhelm anyone. I truly just want to put as many nutritious ideas out there as I can. As I always encourage, go at your own pace. Don’t expect to change everything overnight. Do what you feel ready for, and build on that!
➡️Flavored yogurts are very high in added sugars. Use a plain yogurt and add your own fruit/natural sweetener such as honey or stevia.
•RED GRAPEFRUIT CUPS (Costco):
➡️These dinky things had 22g of added sugar 😳. Eat real grapefruit, precut. I think a sprinkle of organic maple flakes (Bulk Barn, Superstore, Vita Health) on top would taste divine and you’d still be at a reasonable number for added sugars 👍.
➡️Homemade chia jam. Soften 1 cup frozen fruit (in this case, peach) over medium heat in a skillet. Once softened, turn off element and mash fruit with a fork. Add ~1 tbsp water (if desired-depends on thickness you prefer),1 tbsp chia seeds, and 1 tsp honey or 3 drops of liquid stevia (or 1/2 packet of powdered stevia-again if sweetener is desired). Stir all altogether and remove from heat to let set. Store in a glass jar in the fridge.
➡️Zevia. Zevia is an all natural, carbonated beverage sweetened with stevia which is an all natural sweetener with 0 calories. They have all kinds of flavors just like regular soda.
➡️All natural, organic butter. Ghee (clarified butter), or coconut oil.
•CHOCOLATE ICE CREAM:
➡️Soooo easy to make yourself. For one serving: throw a frozen banana in a blender or food processor. Mix until you reach a desired consistency (you may want to add 1 tsp of milk or any milk alternative). Add 2 tsp cocoa powder and 1 tsp sweetener of your choice (or use 3 drops liquid stevia). Blend well. Great add ons would be 2 tbsp of a nut butter, nuts, cherries, raspberries, etc.
•SPECIAL K POPCORN CHIPS:
➡️Make a bunch of popcorn in advance and bag your portions into snack sizes.
➡️Mary’s Organic Crackers. Best deal on this brand is at Costco. If you use crackers as stackers (stack them with cheese, bruschetta, hummus, tuna salads, etc. try sliced cucumber instead.
•NATURE PATH FLAVORED CEREALS:
➡️This isn’t atrocious compared to others but a healthier option would be buying Nature Path’s plain cereal flakes/puffs (puffed rice, millet flakes…I can’t remember what else they have but it’s in bags) and again, adding your own ingredients such as fruits, nuts, oats, coconut, all natural sweeteners/stevia.
•FIVE GRAIN GRANOLA:
➡️Most store bought granola is loaded with sugars. I believe the second ingredient on this was sugar (which means it’s the second dominant ingredient for the whole recipe). There are TONS of recipes out there to make your own granola, and in a jiffy. In fact, head to the top of this screen and search “granola” and my favorite recipe will come up 😊.
•AUNT JEMIMA PANCAKE MIX:
➡️This one is just obvious right 😜. Look, you want the easiest and quickest pancake recipe? Mix 2 WHOLE eggs (not whites, must be yolks + whites) with a whole ripe banana with an electric hand mixer. Add whatever you want (cinnamon, vanilla, chocolate chips) or add nothing. Proceed to pan. Cook on LOW. Or check out blogs (mine has tons), Instagrams, and Facebook for a gazillion more recipes. Us “health freaks” loooooove our pancakes more than anything!