Healthy Eating

FREE tips and checklists

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50 Tips for Using Healthy Oils and Fats

Fats have been getting a lot of attention in the media lately. New research has shown fat has many healthful benefits we need. Here are 50 tips for using healthy oils and fats.

1.    Saturated fat is an in-between fat. It can be good for you in a reasonable amount. Don't eat a pound of butter in one sitting.

2.    Store your fats and oils in a dark, dry cabinet to keep them from going rancid.

3.    A word of caution, not all fats are good for you. Foods and oils containing trans fats are on the bad list.

4.    Use unsalted butter to control the amount of salt that goes into your dish.

5.    Eating a low-fat diet is a myth. Eliminating most fats leads to eating more carbs and refined sugars.

50 Tips for Being Aware of Cravings and Overcoming Them

Food cravings can hit you any time of the day and anywhere. They can be stimulated by a smell or a place or by an emotion. Use these 50 tips to become more aware of your cravings and how to overcome them.

1.    Food cravings can be the result of a vitamin or mineral deficiency. Learn what is missing in your diet to curb your cravings.

2.    Break food craving by identifying why you are craving it.

3.    Sugar cravings stimulate the reward center of your brain, a lot like drugs do. These "Feel Good" hormones make you crave more.

4.    Kicking a food addiction isn't a difficult method but requires commitment and passion.

50 Wheat-Free Living Tips

1.    Feel better mentally and drop that unwanted weight with a wheat-free lifestyle.

2.    Choose Shirotaki or Konjac noodles and spaghetti squash to replace wheat pasta.

3.    Your body will thank you for switching to a wheat-free lifestyle.

4.    Now that you're ready to cook wheat-free foods, what do you use as a substitute for wheat flour? The answer: rice flour.

5.    Wheat-free flours cook better when cooked longer at a lower temperature, say 25 degrees lower.

6.    Use equal parts brown rice flour and chickpea flour to boost the protein in your wheat-free recipes.

50 Healthy Thanksgiving Cooking Tips

Thanksgiving is notoriously known as the day for overindulgence of unhealthy foods. Here are 50 tips for making popular recipes healthier and how not to overeat during this time.

1.    Save your boiled water from your potatoes. Use it instead of cream and butter to mash your potatoes.  

2.    Wanting a turkey that is raised humanely? Find a local farmer that has heritage, organic, or sustainable turkeys for sale.

3.    Remove a big portion of fat in a pie by using a reduced-fat graham cracker crust or a crust-free pumpkin pie recipe.

4.    Make baked goods healthier by replacing white flour with whole wheat flour. Almost all recipes with white flour can be replaced with wheat.

Healthy Cooking and Eating Sample Weekly Menu

Monday:

  • Breakfast: Baked egg cups with egg, cheese, and spinach or broccoli. Side of sliced fruit.

  • Lunch: Chicken salad on mixed greens with a whole grain roll.

  • Dinner: Cabbage and beef enchiladas with avocado and mixed greens on top.

  • Snack: Edamame


Tuesday:

  • Breakfast: Whole grain waffle with fresh fruit

  • Lunch: Leftover enchiladas

  • Dinner: Slow cooker hoisin pork roast, sweet potatoes and kale salad

  • Snack: Greek yogurt with fresh fruit

Healthy Cooking Shopping list

Egg cups

 

  • Eggs

  • Shredded cheddar

  • Fresh spinach/baby spinach or chopped broccoli

  • Seasonal fruit (for several recipes)


Chicken salad

 

  • Whole chicken for roasting

  • Mixed greens

  • Whole grain rolls (for pork sandwiches later in the week too)

  • Edamame

10 Low Carb Recipes

Baked Salmon and Asparagus
Cabbage Wraps
Chicken Salad
Easy One Skillet Breakfast
Low Carb Breakfast Frittata
Low Carb Cheese Straws
Low Carb Cheesecake Bites
Low Carb Chocolate Mousse
Low Carb Fried Green Tomatoes
Pan Burgers

10 Tasty Vegan Recipes

Warm Asparagus Spears with Pine Nuts
Quick and Easy Baba Ganouj
Parmesan Baked Swiss Chard Stems
Eggplant Fries - Baked, Not Fried
Czech Sweet Sauerkraut
Marinated and Grilled Portabello Mushroom
Oven-Baked Kale Chips
Seared Tomatoes with Gruyere
Sweet Potato & Cabbage Slaw
Gingered Brussel Sprouts with Almonds

Flourless Baking Recipes

4-Step Cocoa Peanut Butter Chocolate Chip Cookies
Divine Chocolate Flourless Cake
Dusted Poppy Seed Flourless Cake
Flourless Almond Dark Chocolate Cookies
Flourless Chocolate Almond Coconut Drops
Flourless Natural Peanut Butter Banana Muffins
Flourless Roasted Pistachio Cake
Flourless Sweet Potato Applesauce Bread
Peanut Butter Honey Chocolate Chip Flourless Blondies
Puffy Fudgy Chocolate Brownie Cookies
Simple Almond Cookies
Spanish Amaretti Cookies
Toasted Hazelnut Flourless Cake
Toasted Walnut Chocolate Flourless Cookies
Twice the Peanut Butter Peanut Butter Cup Flourless Cookies

Healthy Fat Recipes

Bacon Wrapped Asian Chicken Wings
Butternut Squash with Peas & Parmesan
Chicken Patties with Coconut Crust
Chocolate Coconut Bars
Coconut Chicken Curry Stew
Coconut Fudge Bars
Coffee Cheesecake with Kahlua
Low Carb Crab Cakes
Pork Cutlets with Fruit Relish
Roasted Salmon with Walnut Sherry Vinaigrette
Shrimp and Sausage Kabobs
Shrimp Sausage Mock Fried Rice
Sweet Potato Pancakes
Tex-Mex Low Carb Burrito Bowl
Vanilla Pound Cake

Healthy Thanksgiving Recipes

Apple Butter Sweet Potatoes
Cheesy Creamy Mashed Cauliflower
Decadent Pear, Prosciutto & Hazelnut Stuffing
Easy Apple Cinnamon Crisp
Green Bean Casserole with Fresh Fried Onions
Moms Stuffing
Naked Fresh Pumpkin Pie
Pumpkin Applesauce Spice Bread
Sage and Butternut Squash Soup
Sweet'nTart Cranberry, Ginger and Orange Chutney

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