I’ve been working on adding more fiber into our diet and reducing the amount of processed foods we eat as well. I like fruits and veggies just fine but actually getting myself to go to the fridge and get them out for a snack is another issue. It feels so time consuming to cut an apple or peel an orange.
Yesterday my sister-in-law came over for a visit. She has PKU which means she can’t eat protein. I made up a fruit and veggie tray to stick out so she would have something to snack on. Of course since it was in front of me I snacked on it as well… And I enjoyed it! I had no guilt either!
I tend to eat what’s in front of me so if I put healthy things out instead of chips and junk then I’d probably make some better choices. So… I have decided to start making my own veggie and fruit tray to put out during the day for my little family to snack on.
This morning I got up and refreshed my tray and added some new things. If I were to eat this entire tray alone it would be 14 grams of fiber and 331 calories. If you leave out the hummus it’s still 11 grams of fiber and only 181 calories. I’m not saying you have to eat it all… Just showing how much you can eat for such a low amount of calories compared to other munchies.
Just to show comparison and give an example what I usually will snack on…
Granola Bar: 190 calories; 3 grams of fiber
A couple slices of cheese… Just because it’s good!
1 ounce: 110 calories; 0 fiber
1 package is 140 calories; 2 grams of fiber
Or a random Almond Chocolate Biscotti in your cupboard…
1 biscotti is 160 calories; 1 gram of fiber
None of these are necessarily bad if eaten in moderation but I’m someone who may eat all of it in a day plus my meals… Not the whole block of cheese, just a couple of slices 🙂
A serving size of each of these adds up to 600 calories and only 6 grams of fiber… Plus you feel guilty after eating them ALL 😉
There may be some fiber in them but the serving sizes are much smaller and tend to lead me on to another snack.
If I’m prepared with healthy fruits and veggies then I don’t go toward these like I normally would.
Once again I am trying to find my way back to eating healthy. I am working on increasing my fiber intake and decreasing how much sugar I eat. I recently read that a female should only have 24 grams of sugar a day, men should have 36 grams at most and children only 9 grams. When I think of all the sugary things I love, I am very aware of the massive quantity of sugar I must put into my body each day. Because I do like treats I don’t know if I will ever be able to cut back to 24 grams on a regular basis but I figure I can at least try to make healthy improvements.
Something I have discovered lately is refrigerated coconut milk. One cup is only 6 grams of sugar and it naturally has a sweet taste to it. I have been trying to incorporate this into my foods as a sugar replacement to see if it helps. I think it does! Thankfully the flavor is not so strong that it makes everything taste like coconut… If you are someone who doesn’t enjoy that flavor. I love coconut so it doesn’t bother me!
This morning I came up with a chocolate chip banana muffin. Normally I don’t really care too much for chocolate chips in my breakfast foods (even if it tastes good) because it doesn’t seem very healthy. I realized though, in making these muffins, that chocolate chips have a lot less sugar in them than sugar does. In a small quantity they add just enough sweetness to make a yummy muffin.
Healthy Chocolate Chip Banana Muffins
1 Cup Coconut Milk (from the refrigerator section)
1 Cup Oatmeal
2 Tbs. Whole Flax Seeds
1/2 Cup Whole wheat Flour
1/2 Tsp. Salt
1 Tsp. Cinnamon
1 Tsp. Baking Powder
1/4 Cup Semi Sweet Chocolate Chips
2 Bananas (chopped into small pieces)
1 Tsp. Vanilla
1 Tbs. Oil
Preheat oven to 400 degrees F.
In a bowl combine coconut milk, oats and flax seeds and let sit for 10 minutes. In a separate bowl mix together flour, salt, cinnamon, baking powder and chocolate chips. Set aside.
After 10 minutes add the eggs, vanilla and oil to the oat mixture. Stir well and then add the flour mix to it. Once combined mix in the bananas.
Pour into greased muffin tins. Makes 12 muffins,
Each muffin has 4.5 grams of sugar and 2.6 grams of fiber. If I was magical I’d like to decrease the sugar even more but then I realized…If I add half a cup of brown sugar to this then I am adding 106 grams of sugar to the recipe. This would mean that each muffin had 13.3 grams of sugar. I think 4.5 grams doesn’t sound so bad.
Now these aren’t crazy sweet but I enjoyed their healthy taste for a good morning treat! I hope you enjoy!
I’m sore this morning.
My Insanity workout left me sore and tight today. I’m a little nervous to do it again but hopeful for what exercise will do for me! I made Trader Joes multigrain pancakes and some turkey bacon to start my day off. Yesterday I ate after my workout so today I decided to eat before so I could see which makes me feel better.
Sick baby alert!
After an eventful day of school shopping for my brothers yesterday I realized that my little Mumu had a fever. He was such a good boy shopping and didn’t even fuss. He still has a fever today but thankfully he is still eating and keeping hydrated. He shared my lunch with me… Tilapia with a side of risotto and rice.
I’m really feeling my exercise now. My body is so sore and I’m exhausted now. Luckily Manly has a short day of school and will be home soon.
As you can see this past week I have totally pigged out!
After another Chinese food buffet yesterday we finally made it to Trader Joes to get some fresh, low sugar Ezekiel bread. Today I am getting on track! My birthday festivities are over so I can officially put birthday meals and desserts behind me… I hope!
My Manly got me Insanity, a workout routine as hard as the name has described. It’s a 60 day program, which I want to start now, so I can potentially be way more fit, than I am now, for my best friends wedding in October. Boy am I sore now!
My morning snack consists of 1/2 cup cottage and monstrous strawberry. It looks like 4 berries grew together and created this luscious beauty… Yum! And I’m drinking some leftover coffee.
Every morning I wake up thinking “today is the day, the day I get my eating back on track.” I make a healthy breakfast and then everything seems to go down hill after that. The past 2 weeks or so have been hard. I know this isn’t a good excuse but my husband and I are in the process of trying to buy a house or if that doesn’t work out we will be moving to a rental. I’m so excited I’m practically bursting at the seams, probably literally with the way I’ve been eating. All that’s been on my mind is “moving,” “I will have my own place again,” “de-clutter” and EAT! Why eat? Grr!
Anyways, Nature’s Hollow is a really good sugar free brand that uses Xylitol, a natural sweetener that is better than artificial Splenda. They make SF jams, syrups, ketchup, honey, BBQ sauce, etc.