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!
You’re watching what you eat, meticulously investigating ingredients, and staying strong through those late-night snack attacks. Unfortunately, not everyone in your world is following suit. On top of that, it’s the holiday season— a time when treats abound and the “spirit of giving” often materializes into gift baggies filled with naughty sweets. Then the holiday party invites start to come in and the pressure really starts to set in.
You don’t have to hide at home with your head under the covers for the whole season. Come out and join in on the fun! But tuck our tips in your back pocket.
Shop Smart.
Keep things within your control, under control. Your kitchen, for example— keep it stocked with your healthy faves for breakfast, lunch, dinner, snack-time, and any time in between. Having healthy options will help you stay satisfied and less likely to give in when a well-meaning co-worker passes around the plate of cookies. Munching on the healthy stuff before going to a holiday party is also a great way to avoid overdoing it with treats once you get there.
Bite Lite.
At a holiday party, take a mental inventory of the menu. Making a deliberate effort to notice what is available will help you prioritize. You see a veggie tray (jackpot!)— now what to go with? Homemade Greek yogurt dip? Deal. Store bought salad dressing? No deal.
Produce Power.
Let’s face it, fresh fruits and veggies are a no-brainer. They’re the very source of vitamins and nutrients. Plus, no surprises like added sugars or preservatives— what you see is what you get. When in doubt, reach for some fresh produce.
Freezer Friendly.
Although it’s cold outside and all you can think about is warm, comforting foods, don’t forget your freezer! It can help you save money, time, and trips to the grocery store. Most fruits, vegetables, and even meats, can be frozen. Buy in bulk and freeze in serving sizes for easy use later!
Simple Swaps.
Making a few simple food swaps can really help you side-step a holiday weight gain landmine. Some of our favorites include Spaghetti Squash instead of pasta or rice and Mashed Cauliflower instead of mashed potatoes. (Get more ideas here!)
Dessert Delights.
Fruit has naturally occurring sugars and that makes it the perfect guilt-free dessert! You can enjoy that sweet kick without letting out a notch in your belt. Try baking it, eating it raw, or mix it up for a fresh fruit salad.
Portion Patrol.
It’s important to watch what you eat, but it’s also very important to watch how much you eat. Cutting back on portions can impact your body more than you think! At home, use smaller plates. Eating out, box up half the meal before you start eating.
Chin Up.
So you had a little crumb of a cookie, or a sliver of cake. Don’t beat yourself up about it! Did you enjoy it? Yes. Will continuing to make that choice keep you from your goal? Yes. If you’re gonna be bad, savor the moment then leave it behind. Dwelling on slip-ups will only bring down your morale and slow your momentum. Recommit to making healthy choices, then get out there and get to it!
Leaving the steamy summer days behind, but not fully enveloped in the cold chill of winter, Autumn is a transitional season for nature— and for your body. Take this time to settle into a comfy new recipe repertoire of warming flavors.
These spices are at their peak. Try sprinkling them into your favorite recipe or try them in one of ours! Each spice is linked to a recipe that highlights the flavors of Fall:
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.
