It’s no secret that store-bought, prepackaged foods are a major source of sodium, sugar, and other additives. But there is a way out!
Steer clear of those traps and stay in control of the food you eat by making your own condiments, dressings, broths, and more! Here are some of our favorite easy-to-make recipes that can replace your usual store-bought items:
1. Broths:Chicken, Beef, and Vegetable broths add flavor and moisture to any dish. We also love to use a bit of broth for a flavorful oil substitute when sautéing. 2. Crackers: Try these Chia Crackers for a crispy snack or dipping utensil. 3. Chips: baked Kale Chips are a crunchy alternative to fried chips. Try them sprinkled with your favorite seasonings! 4. Salad Dressing: Making your own Salad Dressings and Vinaigrettes is so easy. It takes few ingredients and little time! 5. Tomato Sauce: It is traditionally high in sodium, but you won’t even miss the extra salt when you use our Tomato Sauce recipe. 6. Seasoning Mixes: Pre-mixed seasonings can include more salt than you bargained for, but making your own is so easy! Use our All-Purpose Seasoning mix to get you started, and try our Curry Seasoning or Italian Seasoning mixes for something different. 7. Ketchup: This classic condiment often has tons of added sugar (yes, sugar!), so try our Ketchup recipe to avoid unhealthy, sneaky add-ins. 8. Salsa: Delicious as a topping or a dip, homemade Salsa is an easy recipe to make! For something a little different, try our recipe for Tomatillo Salsa. 9. Ice Cream: You don’t have to feel guilty about having a treat with our easy recipe for homemade Ice Cream. 10. Mayonnaise: Store-bought is unnecessary when Mayonnaise is this easy to make! 11. Pickles: A snack that you—and the kids—will love? Our recipe for homemade Pickles is a sure hit. 12. Cranberry Juice: It’s common for juices to be laced with added sugar and mixed with other fruits. But 100% unsweetened Cranberry Juice is an important component in Fat Flush, and is so easy to make! 13. Bread Crumbs: Good in so many recipes, or used as a coating when baking meat in the oven, our recipe makes homemade Bread Crumbs a snap!
What is it about “the forbidden” that is so enticing? Even if you weren’t especially interested in it before, it becomes suddenly so desirable when you feel like it’s off limits. Making cuts and adjustments to your daily diet comes saddled with plenty of challenges, one of which is cravings. Before you do anything drastic, we have a few simple suggestions that can derail the craving-train:
Clean House— of temptations, that is.
Making the deliberate and conscious decision to make a change is half the battle. But after the decision is made, don’t sabotage your own efforts by leaving a bag of Cheetos stashed in the back of the pantry. They will call out to you and you will have to fight the battle again. Toss the not-so-healthy stuff and replace it with yummier, healthier things. You can’t be tempted by things that aren’t accessible.
Plan Ahead.
Even if you do clean your cabinets, we’re all aware that a grocery store is just a hop, skip and a jump away. Keep ‘approved’ snacks on-hand so before you can consider reaching for the car keys, you can reach for some fresh veggies and salsa instead. Or kale chips. Or pumpkin seeds. Or pickles. (You get the picture…There are a lot of good options.)
Cran It Up.
We’re talking cran-water. The funny thing is when you’re craving something to eat, studies have shown it’s merely a mirage— thirst misunderstood as hunger. The cranberry juice can also even out your blood sugar levels so you don’t feel like you have to “fuel up” (with food) as much.
Get Busy.
Sitting still with idle hands will make you more prone to mindless snacking. Try and find something to occupy your hands— and your mind— with! Take up knitting, do the dishes, try that cute DIY project you saw onPinterest, call for a gab-fest with a chatty friend. So many options!
Remember Your Goal.
The moment you start to stray from the path, reintroduce yourself to your goal. Whether it’s overcoming a health issue, fitting into those new pants, or having more energy for picnics and parties, remind yourself why you made the choice to change your lifestyle. It will be so worth it— push through and keep your eyes on the prize!
Get Up and Away.
When temptation comes a’knocking, get up and get moving. Go for a walk around the block, or just around the yard! Occupying your mind can create a mental distance, but putting physical distance from the possible source of your temptation (Mr. Fridge or Ms. Cabinet) can be super effective, too, for obvious reasons. If snacks aren’t easily accessible you won’t eat them. Simple.
Tap into the Journal.
Keeping a food journal can be advantageous for lots of reasons! They can help you get to the bottom of issues and realize overlooked allergies because patterns will start to show (Every time I eat *this*, I get an upset tummy. Hmm…). They are also a source of accountability and self-reflection. It’s a safe place to reflect your feelings, your struggles and accomplishments. So when you feel your resolve start to wane, open the pages and WRITE it out! Get it all out of your system so you can go on about your day without doing something you’ll feel guilty for later.
You’ve worked so hard to stay on track but as we plunge into BBQ season, new challenges come with the territory. Try these tips to keep your weight loss success rolling:
1. Be prepared. Bring your favorite Fat Flush-friendly dish to share so you know there will be something there you can snack on. Some fresh veggies coupled with some yummy Fat Flush Salsaare a classic that everyone loves!
2. Hit the veggies first. Loading your plate with a fresh salad or grilled veggies will leave less room for unhealthy options that might pop up on down the table.
3. Mix up a big batch of cran-water for your ice chest. This will keep you away from sodas and alcoholic beverages loaded with sugar.
4. Stay hydrated. Besides the obvious “it’s good for you” reason, and keeping you away from sugar, continuous cran-water sippin’ will keep your tummy fuller so you won’t accidentally overeat.
5. Be a salad-snob. Just because it’s called a “salad” does NOT mean you need a heaping helping! Potato salad, macaroni salad—and the like— can be dangerously rich in dressing and add-in’s. Try our FF-friendly Potato Salad recipe!
6. Make some moves. Away from the food, that is. Make your healthy selections then find a spot to sit and nibble that is away from the food. This will help you stick to what’s on your plate without grazing on some possible naughty options.
7. If BBQ chicken is on the menu, have at it! But avoid extra sugars and sodium by peeling off the sauce-soaked skin before you chow down.
Homemade broths and stocks are something you can make a big batch of and use for LOTS of different recipes.
Don’t have the time to make a fresh broth every time you need it? Try making a big batch and freezing in ice cube trays! You can even measure each cube so you know exactly how much is in each— handy later when following a recipe.
After the broth is frozen, you can transfer the cubes to freezer bags for easier storage.
