5 Simple Tips for Healthy Habits

As many of you know, I have been on WW for an eternity. LOL.   I lost my initial 105 pounds and am happy to say, I have kept most of it off.  MS has caused some weight gain – the only thing I can attribute it to since I track and am stepping. I’m not beating myself up over it.  It is all about healthier eating and NOT the numbers on the scale.  Now if I could only remember that, all would be well.  Are you focused on healthy eating or the numbers on the scale?

Here are five tips to help you adopt some new healthy habits:

1.     START WITH A PLAN 

Planning out your meals for the week is a great way to set you up for success. I started doing it so I didn’t have to deal with MS struggles over what to fix for dinner.

My advice – Keep it simple. 

I usually plan out on Friday or Saturday knowing I will grocery shop on Sunday or Monday.  Pick least busy day of the week and take a few minutes to pick out some recipes and create a grocery list. I have a meal planner I post on the fridge so I can not only plan meals but also not repeat the same ones constantly.  For some, having “Meatless Mondays” or “Taco Tuesdays” can make it a lot easier!  Epicure has several collections with pre-made grocery lists, swap options, perfectly balanced plate suggestions, and pro tips throughout!

2.     MAKE TIME FOR COOKING 

Now for the fun part—preparing those delicious recipes you picked out!  Making time for cooking gives you the opportunity to try out new recipes, make good food choices, or even remake your favorite takeout dishes in a healthier way at home! YES, it’s also a great way to lower your food bill. Meal prepping looks different for everyone.  For some, it may involve prepping a variety of foods in larger quantities, so you don’t have to worry about it during the week. For others, it is cooking once and using the meat in several meals during the week.  Of course, you’ll need plenty of containers to store your meals and keep things fresh. Our storage solutions make it simple to portion out your ingredients and tackle hassle-free meals on the go!

3.     EAT COLORFULLY 

Adding color to your plate is a simple way to ensure you’re getting a variety of nutrients. Keep an eye out for recipes with more vegetables, fruits, legumes, nuts and seeds. These foods are full of antioxidants, fiber, protein and healthy fats—key components to maintaining good health! Plant-based foods are also friendlier to our environment as they require fewer resources and greenhouse gases to produce. You’ll be reducing your carbon footprint while also benefiting from the amazing nutrition benefits these foods bring to the table.  Check out some of our favorite plant-based recipes here!

4.     MAKE USE OF HERBS & SPICES 

Many people consume more sodium than they need. It’s easy to exceed the dietary recommendations, but the good news is salt is a largely acquired taste. So, over time you can actually sensitize your pallet to embrace lower levels of salt. Changing to sea salt or himalayan pink salt is better too. Seasoning your food with more herbs and spices is a great way to limit your sodium intake without missing out on flavor!  Epicure’s hand-crafted spice blends are perfect for creating low-sodium meals while also simplifying your time in the kitchen!  Many of them have NO sodium too!

5.     DON’T SKIP OUT ON DESSERT! 

Toss out the idea there are morally “good” and “bad” foods!

A healthy, sustainable diet won’t leave you feeling deprived and miserable. Food is meant to be enjoyed and your journey to good health should be no different. By giving yourself permission to eat “bad” foods, they lose their novelty and we’re less likely to obsess over them. Remember it’s not about restricting yourself, rather making balanced choices. Give yourself the freedom to consume the foods you love and your health journey will be a lot more enjoyable.  PLUS you’ll be more likely to stick to your routine long term.  Take a look at some of our favorite healthy dessert options !

The journey towards getting AND keeping healthy habits can take time so be kind to yourself. There may be challenges along the way but try to view them as opportunities to learn and grow. I am always here to bounce ideas around with you.  Remember, you are NOT alone. If you’re looking for motivation, support, and dietitian-approved tips, we invite you to join our online community and #EpicLife Challenge starting on May 10th!

Have an Epic day!

Tasty Tuesday: Chocolaty Temptation Petites

Happy Tuesday!

Today, I am thinking about a yummy treat for Valentine’s Day.  I know it is a little early BUT why not be prepared, right?  LOL.

I found this while I was hunting for other ways to use my cupcake mix.  The requirements – tasty, sweet, point worthy AND something hubby would like.  I know it is a lot of pressure for one recipe but I have faith it will pass the test.

Time: 30 min  Servings: 30 petites   Cost: $0.17/serving

WW PP BEFORE icing: 1 point

Ingredients

1 cup unsweetened soy or nut milk (I used almond milk)

¹⁄₃ cup oil + more for oiling (unsweetened applesauce in recipe)

1 tsp apple cider vinegar

1 pkg Chocolaty Temptation Cupcake Mix (Pack of 2)

Preparation

1. Preheat oven to 350° F.
2. Place Perfect Petites on a Sheet Pan. Using a basting brush, generously brush with oil.
3. In a bowl, whisk together milk, oil, vinegar, and mix. REMINDER:  Let batter sit for 30 minutes BEFORE placing it in the pan to back.
4. Evenly divide batter in Perfect Petites, about 1 tbsp per mold. Smooth tops.
5. Bake 20–22 min, or until a toothpick inserted in the center comes out clean. Rest in pan until cool to the touch, then pop out.

Nutritional Information (based on original recipe)

Per serving (1 petite): Calories 50, Fat 3 g (Saturated 0.3 g, Trans 0 g), Cholesterol 0 mg, Sodium 75 mg, Carbohydrate 6 g (Fiber 0 g, Sugars 3 g), Protein 0.5g.

Tips

Top cooked petites with prepared Caramel or Chocolate Fudge Sauce (icing version). Topping each petite with ¹⁄₂ tbsp icing is still a Good Food. Real Results. dessert!

The 4-in-1 Spice Spoon is perfect for dividing the batter in the Perfect Petites; use the back of the spoon to gently smooth the top of the batter for even baking.

Make ahead and freeze. Remove from freezer 15 min prior to serving.

So, who is going to try these yummy treats?  Let us know what you think.

Have an Epic day!

Tasty Tuesday: Italian beef and Lentil Stew

Thank you Weight Watchers USA for today’s recipe……

Last week, I took the plunge!  I signed back up for WW Online.  I know going to meetings can be overwhelming for me and it is hard to focus BUT I wanted to get off the few pounds which crept back on over the last year or so.  I am determined to get back to my goal weight.  It will help with the walking issues I am having with MS and I will feel better about ME!  So, watch for some YUMMy recipes to come your way….

The weather is getting colder and I am a soup/stew nut!  I could eat it for lunch and dinner   every day…. Slow-simmer soup is a cold-weather comfort food and makes the house smell so GOOD! This one takes just 20 minutes of prep and your slow cooker does the rest.  The result is a flavorful soup with tender pieces of beef. For the lentils, opt for green or brown lentils. They hold their shape better and add more texture than red lentils, which dissolve as they cook (ideal for a smoother soup). Dry lentils don’t need to soak like dried beans do before adding them to the soup.   It is a good idea to rinse them and remove any debris. You can substitute 2 cups of fresh green beans, cut into 2-inch lengths, for the zucchini, and 2 tablespoons of chopped fresh parsley for the basil.

Total Time:  7 hr 20 min     Prep:  20 min     Cook: 7 hr     Serves:  6

Ingredients

• 1 small, chopped uncooked onion(s)
• 1 medium clove(s), minced garlic clove(s)
• 1 large, diced uncooked zucchini
• uncooked lean beef round: 16 oz, cut into 1-inch chunks, or 1 pound
• ½ tsp, crushed dried oregano
• 14½ oz, undrained canned diced tomatoes
• 1 Tbsp canned tomato paste
• ¾ cup(s) dry lentils
• 4 cup(s) canned beef broth
• 1 tsp table salt
• ¼ tsp black pepper
• ¼ cup(s), fresh, slivered basil

Instructions

1. Place all ingredients except basil in 5- to 6-quart slow cooker; stir well. Cook on Low until beef is very tender, 6−7 hours.
2. Stir in basil and cook 5 minutes longer.
3. Serving size: 1½ cups

Headed to a tailgate party.  What better way to warm up then with a cup of soup!  Thirty One’s Market Thermal is the perfect way to keep things HOT….The Fresh Market Thermal is a stylish, portable thermal that’s large enough to hold two 9″x13″ casserole dishes. A must-have for family picnics, tailgating, trips to the beach, days on the boat, potlucks, grocery shopping or weekend camping. Its water-resistant Leak Lock^® thermal lining means you can add ice to this cooler bag to keep food and drinks cold. Need more room? The sides unsnap and expand to give you more space inside. Long handles allow you to carry it over your shoulder when you need to be hands-free. The Fresh Market Thermal also features a zipper closure for securing contents and an exterior front pocket to hold other important items.

Have a blessed day!

Tasty Tuesday: Chocolate Eclair Cake

Check out this YUMMY and very simple Weight Watchers dessert.  Believe it or not,  even the people not doing WW (formerly Weight Watchers) love it.

Just a few simply ingredients and you have a yummy dessert for any party.  Bet you might even have all of the supplies in your pantry already….

Ingredients:

• 121 Box Reduced Fat Graham Crackers
• 2- 3 oz boxes sugar-free instant vanilla pudding
• 4 1/2 cups skim milk
• 1 container fat-free cool whip
• 1 -3 oz box sugar-free instant chocolate pudding

Directions:

1. Mix vanilla pudding with 3 cups of milk as per directions.
2. Stir in 1 cool whip.
3. Place 1 package of graham crackers in the bottom of 13 x9 pan.
4. Top with half of the pudding, more Grahams, rest of pudding.
5. Top with last of Grahams.
6. Mix chocolate pudding with 1 1/2 cups of milk.
7. Spread on top of graham crackers.
8. Cover and refrigerate overnight.

Nutritional information per serving: Calories – 48; Sodium – 61mg; Fat – 0.53g; Protein – 3g; Carbs – 7g; Fiber – 1.0g

Headed for a pool party?  Want to take this to a family BBQ?  Pack it up in a Thirty One Family Picnic Thermal.  Make the most of the picnic season with this structured and spacious thermal. The Family Picnic Thermal’s Leak Lock^® lining means you can add ice to this cooler bag to keep food and drinks cold. The frame around the top opening allows for easy access to food and drinks and even lets you turn this tote into a beverage bucket. Bring it with you to family gatherings, tailgates, trips to the beach, days on the boat, potlucks or camping. The hard bottom adds stability, and the exterior zipper pocket can hold utensils, napkins, sunscreen or other small items.

Share your favorite recipe with us and receive some “happy mail” from me!  If you try one of our recipes, let us know what you think….

Have a ThirtyOne-derful day!