I went to the deli and got a superfood salad. I'm going to give the ingredients first and then suggest some variations. The amounts are, of course, approximations.
1 bunch kale, crumpled to soften and torn into pieces 1 cup grape tomatoes 1/2 cup shelled edamame 1/2 cup cashews 1/4 cup dried cranberries 1/4 cup sunflower seeds 1/4 cup shredded carot chopped red onion to taste Optional: blueberries
Mix in large bowl, dress with pomegranate viniagrette dressing.
I would probably replace the dried cranberries with pomegranate pips and use cider or balsamic vinegar because I don't like my salads that sweet. Baby spinach would be good in this too, as would be dried acai berries. This salad could also be good with broccoli cut small and other kinds of nuts such as walnuts or pine nuts.View Thread
Since strengthening your core involves strengthening your back, proceed with caution. Check if you can have a talk with a physical therapist or even a knowledgeable nurse, where you had your surgery. There are gentle, low impact workouts that can be done - tai chi is a good one, and you can learn pretty much all you want about it, free online. Working out with light weights or non jarring exercises would be best at first. It goes without saying that you don't want to do too much strenuous activity before you're healed.View Thread
You may be having some vitamin problems if you are having trouble digesting raw vegetables, but there are other things you can do. You can either juice them or turn some of them into smoothies. You can lightly steam them so that they are a bit broken down. You can also take enzymes or eat a little more papaya. Also consider probiotics.
Some vegetables retain plenty of nutrition when cooked, things like carrots, tomatoes, beets, broccoli, asparagus, cabbage, etc. So no need to eat those raw. Do you have any issues with the fiber in fruit?
Additionally, lettuce and scallions are mostly water and insoluble fiber, so you aren't getting much nutrition from them anyway. If all else fails, there are some fairly good quality vitamins you can get, shop sales and it doesn't have to be horribly expensive.View Thread
What changes you make depend on what you currently do, but I'll throw out some ideas so you can get the general philosophy, and we can narrow it down to what applies to you. Also, you can make mini-steps to help yourself get to larger goals.
General guidelines: More moving, less sugar, less processed foods. But take it slow so it's sustainable.
Ideas for increased movement:
Heft your grocery bags a few extra times when carrying them to your home.
Do a little weight training with food cans.
Park a little farther away from your destination. This helps protect your car from dents, too!
Take short walks or a few wall-pushups as you can, a few minutes each.
Ideas for decreased sugar:
Mix your fruit juices with water.
Try for one less can of soda per day.
Reduce the sugar in your coffee by half.
Don't give up dessert, but reduce the amount of it.
Drink more water or more low calorie flavored water or tea.
Ideas for increased whole foods:
Try adding some vegetables to pre existing foods that you already eat. Cut up carrots in soup, for example, or a little romaine in your sandwich, a little spinach on your sub. Just examples, adjust for your taste.
Have more herbs/spices in your foods.
Have a handful of almonds for a snack.
Eat a piece of fruit when you crave something sugary.
Try brown rice instead of white, or whole pasta instead of white.
Have butter instead of margarine. The body needs a small amount of real fat.
Have hard cheese instead of soft, processed cheese.
Obciously, I don't have any clue of your normal habits, but I think you get the idea. The idea here is to just pick a few of these suggestions, even just one or two. Use that to build your new habits. Always make it as convenient as possible for yourself to make your new changes, even if it means a little extra prep time.View Thread
I love my mom's gluten free cookies. They are made with butter, sugar, almond flour, a little vanilla, and mini chocolate or carob chips.
Daifuku is a japanese dessert that is gluten free. It is made with mochi, which is basically pounded rice, and it has sweet azuki beans as the filling. It looks like a little bun and it's steamed. It's way better than it sounds.
I like making cheesecake and about all I have to do to make it gluten free is substitute the crust for something made with almond flour.
I'm not celiac but I do like going gluten free periodically.View Thread
In general, that can be true, and I agree that convenience food is easier to deal with. What's easier than tearing open a bag or throwing something in the microwave? There are still some things you can do to improve things, even if they still aren't perfect.
Fruit instead of candy is an easy thing to do, comparatively cheap, and most fruit doesn't need to be prepared.
Cut up vegetables instead of chips is fairly easy to prepare and portable too with a one time investment of zip-lock baggies or small plastic containers. You can even use old cottage cheese tubs if you travel.
Stevia packets instead of sugar packets are a little more expensive but just as convenient.
Tea or watered down fruit juice instead of soda is a little cheaper and almost convenient.
If you have a particular healthy meal you like, make a bunch of it on a weekend day, this is good to do during TV shows if you watch them. Actually, TV time offers a lot of opportunity for healthy cooking, especially if you are baking or making soup or stew. A crock pot is good too.
Don't worry about replacing your whole diet. Just start with one or two better choices. Then build from there. Set micro goals, like eating a healthier snack, or having one less can of soda a day, or whatever it may be. Start with something that will save you money, and let that build your confidence. For example, I have an unhealthy obsession with salty snack foods. If I went from chips to popcorn, I'd save money as well as calories. Or if I went from a candy bar to an apple, I'd save money as well as calories. Try to pick substitutions that satisfy similar cravings, like don't replace ice cream with nuts, for example.
Being healthy does cost more effort, but it doesn't have to be hard if you are smart about it. Usually expending more effort reduces the cost too.View Thread
I get that sometimes too. In fact, my hind end can't handle as much spicy food as my mouth can so I run into trouble. I've noticed it's worse when I eat spicy food that is oily. Does it help if you have bread or something like that to absorb the spice?View Thread
Reg4502, that's true, but it's also things the original poster already said she either was already doing or couldn't do because of circumstance. Reading the original post is really helpful when you are giving advice. However, I agree that planning the menu, shopping sales, and sticking to your list is really good for cutting your grocery bill.View Thread
I wash my hands before and after cooking chicken. I don't test temperature, I go by texture, but I don't stop till the chicken is firm and pale colored all the way through the middle, and don't cook anything thicker than a split chicken breast.
Yes, you can theoretically die from food borne illness gotten from chicken. Or any other raw meat. That's more likely to happen in people who are old, young, or who have compromized immune systems. Healthy people sometimes do get food poisoning, sure, but I haven't heard of them dying from it nearly as often.
Personally, I don't freak out too much about food prep. I wash my hands, scrape the cutting board (it's wood so it has antibacterial properties), and cook at a decent temperature. Rare chicken is nasty anyway. I don't get food poisoning very often and I'm obviously still alive. I don't sanitize everything with bleach water every time I cook or anything like that.View Thread