Tip #14

Peanut Butter

If you read the ingredients on the average jar of peanut butter, you will find that fully hydrogenated or partially hydrogenated oils, as well as a large amount are listed. Hydrogenated oils are trans fats, which is possibly one of the worst things you can eat. Instead, look for natural peanut butter. Some people don't like the oil separation that occurs. Whole Foods does sell a natural peanut butter with no sugar and no oil separation in their 365 brand.  However Kroger does not have a bad store brand either. If you have to have the sugar (which truly is not necessary), Skippy Natural and Great Value Natural are better choices. They do not have the oil separation either.

However, if you want to get really brave, try making your own.

2 c. dry roasted, unsalted peanuts
3/4 c. coconut oil
2 t. honey
1 t. salt

Add ingredients in a blender. Pulse a few times to get nuts moved around. Blend/chop until smooth.

I have made this before, and it is quite possibly the best peanut butter out there!

Tip #13

Replace mayo with plain yogurt.

Ok, of course you would not replace mayo with yogurt every time, but....

I like chicken salad. This time around, I replaced the mayo with plain yogurt (equal ratio), and seasoned as normal. I cannot really tell a difference, and any difference there is is a good one.  Mayo is not all that good for you anyway. I am amazed at all the people here that eat it on their hamburgers. That is just gross to me. When I do use it, I prefer the Spectrum brand made with flax oil.  Remember up to 93% of all corn and soy products in the US are genetically modified. Soybean oil is the predominant oil used in mayo.  Yogurt takes care of all of that. I do prefer Greek yogurt, but that is just a preference.

Tip #12

This one was surprising to me.

Use unsweetened applesauce to sweeten cereals such as oatmeal and cream of wheat as well as smoothies. If you are trying to cut back on the amount of refined sugar you are using, this is a healthy alternative. Yesterday, I used it in my oatmeal smoothie.

Another great way to cut back on your sugar intake is to buy plain yogurt and put fruit or apple sauce in it.  Make sure it is unsweetened. A lot of regular apple sauce has added sugar or high fructose corn syrup, both of which are big no-no's.

Delicious Hummus

1 15oz can of garbanzo beans
2 cloves fresh garlic
2 T extra virgin olive oil
3 T tahini paste
2 T lemon juice
1 t all purpose seasoning (see tip #1 for recipe)
1 t paprika

Drain liquid from beans. Set aside.

In blender, combine the remaining ingredients and 5 T bean liquid.

Blend until a smooth paste forms. Add more liquid if necessary.

Something New to Try

I have been doing some more reading on nutrition and health and have decided to try something new. Instead of eating 3 large meals each day, I am going to try 6 small meals. I don't really want to call this a tip, because I haven't tried it yet. However, from what I have read, it makes sense.

Here is an example:
Meal 1--1/3 c. dry oatmeal cooked in 2/3 c water topped with 2 T ground flax seed and 3 T unsweetened applesauce; 2 scrambled eggs with tomatoes and spinach, seasoned with salt and pepper

Meal 2-1 small apple with 2 T natural nut butter

Meal 3-1 1/2 c mixed steamed broccoli and peppers, season with salt and pepper; 4 oz grilled fish, season with lemon juice

Meal 4-Protein shake

Meal 5-1/2 c cooked brown rice, steamed asparagus and brussel sprouts, 4 oz grilled chicken

Meal 6-1/2 c keifer with 1/2 c chopped apple

By the end of the day, I am supposed to have 12 cups of water to drink.  It is definitely going to take some more planning on my part, but I want to do the best I can to take care of myself for my family. I will let you know how it goes.

Tip #11

This isn't anything profound, but a helpful tip I learned a few years ago.

After washing your lettuce, pat it dry with a paper towel or put it in a salad spinner if you have one. Dry lettuce will keep longer.