Author: Sarah Kesseli

8 Types Of Yoga For Every Beginner

Posted on by Sarah Kesseli

New to yoga and not sure where to start? Then begin here.

Below is a guide to different types of yoga so you can learn what style might be a great fit for you. We’ll explain the unique components of each style so you can start your journey into this mind-body practice on the right foot.

But First, Why Even Practice Yoga?

Yoga literally translates to “union.” No matter your reason for coming to your mat, yoga is such a powerful practice because it unites the mind, body, and spirit.

People do yoga for dozens of reasons, ranging from increased flexibility and strength to reducing stress and anxiety. Interestingly, the reason many people start practicing yoga often changes over time. Many begin looking for the physical benefits (you do a lot of pushups in disguise!) and then discover that the mental and spiritual benefits yoga provides end up being the real reward.

The benefits of yoga are backed by science, too. Various studies show that yoga is just as effective as other types of exercise to reduce the risk of heart disease. Another study found that a regular yoga practice led to losing weight, decreasing blood pressure, and lowering the “bad” HDL cholesterol. Other research points to a connection between yoga and a reduction in chronic pain, obesity, asthma, and depression. Lastly, scientists have discovered that yoga changes the brain, which suggests multiple mental health benefits to rolling out your mat.

 

8 Styles of Yoga to Try

This ancient practice has spiraled off into many different styles that each approach yoga in a unique way. And don’t worry if you’re a beginner; yoga teachers are trained to provide extra attention to newer students and make sure the body is safely aligned. Just make sure to tell the instructor you are a beginner when you sign in at the front desk.

 

Vinyasa

Vinyasa is one of the most popular styles of yoga. In class, the Vinyasa teacher will create a sequence so the student moves smoothly from pose to pose, with the intention of linking each inhale and exhale to every shape. Vinyasa classes focus on getting the heart rate up, so you’re guaranteed to leave the room a bit sweaty! The design of each class also tends to vary, since the instructor creates a different flow that will link the various poses together. This diverse movement helps prevent repetitive motion injuries that might pop up if you do the same type of movement every day.

 

Anusara

Anusara is a newer form of yoga that is quickly gaining recognition. The word “anusara” roughly translates to“flowing with grace,” “going with the flow,” or “following your heart.” Many teachers will create a class with a vinyasa flow style but will have students hold certain postures for a longer time to build heat, reinforce good alignment, and link the spiritual intention from the mind into the body.

 

Bikram

If you really want to sweat, Bikram yoga might be up your alley. Developed by a man named Bikram Choudhury, this type of yoga is held in an artificially heated room, typically between 95–108 °F with a humidity of 40%. In the routine 90-minute class, you’ll move through 26 poses, holding each pose for numerous slow breaths. A Bikram class always follows the same sequence, so beginners will easily catch on after a few classes. Since the room is guaranteed to be hot and steamy, definitely bring a water bottle filled with electrolytes and a towel for your mat to prevent slipping and sliding.

 

Restorative

If you want to slow down and offer your muscles some juicy stretches, restorative yoga is a great type of yoga to try out — especially for beginners. In this style of yoga, props like comfy bolsters, blankets, and blocks are used to make each pose even more relaxing. Props are also great if your body is particularly tight! This type of yoga is considered a practice of passive healing and is designed to promote deep relaxation. Some say restorative yoga is just as restful as taking a cat nap.

 

Hatha

If you hear the term Hatha yoga, then you’re actually being pointed to a general category that includes most yoga styles that link movement with breath. While the term Hatha is used broadly, it usually refers to an easeful and simple introduction to basic yoga poses, making it a great option for newbies. You might not get the heart rate pumping in a Hatha class but you will feel super relaxed and stretched out.

 

Ashtanga

Ashtanga was introduced in the 1970s and is similar to vinyasa in that each pose is linked to a specific inhale or exhale. Unlike the variety vinyasa provides, Ashtanga follows the same sequence each time. It is typically fast-paced, vigorous, and physically challenging, even without the heated room that Bikram yoga provides.

 

Iyengar

Iyengar yoga was developed by B.K.S. Iyengar, who is considered a leading and inspiring teacher in the yoga world. Iyengar yoga is strictly based on proper alignment in each pose. In order to get in proper alignment, Iyengar classes offer blocks, blankets, straps, bolsters, and even chairs to support each student and their body’s needs. Iyengar is considered a type of Hatha yoga, and in each class, postures are held for a relatively long period of time to allow the muscles to relax and lengthen, while encouraging deep breathing and mindfulness in every pose.

 

Yin Yoga

Yin is similar to restorative yoga, and oftentimes people mistake one for the other. Whereas restorative yoga focuses on passive movement and rest, yin focuses on stretching, strengthening, and lengthening the connective tissues — specifically the fascia. Each pose is held for 3-5 minutes. Many practitioners of Yin say a class will help increase strength and flexibility, improve joint mobility, improve posture, and even release trauma.

12 Foods You Wouldn’t Expect To Have Sugar

Posted on by Sarah Kesseli

It’s no surprise that sugar isn’t the best thing for your health. Yet even if people try to reduce their sweet intake from obvious foods — ice cream, baked goods, candy — sugar can sneakily find its way into other foods and beverages. Even ones that don’t even taste sweet!

Consuming too much sugar has been linked to an increased risk of many diseases, including obesity, heart disease, diabetes, and cancer. Too much sugar can also just make us feel blegh, and lower energy levels throughout the day.

The American Heart Association recommends women consume six teaspoons (24 grams) of sugar a day, while men should only have nine teaspoons (36 grams). For context, one can of Coke has 39 grams of sugar. Yikes.

 

Foods That Sneak In Sugar

Here are 12 foods and drinks that contain way more sugar than you would think.

Low-fat yogurt

If a food is labeled “low-fat,” it usually has to contain something else to give it a good flavor. Cue: sugar. Many yogurt companies add artificial sweeteners or real sugar to their products; unfortunately, this sugar might show up on the ingredient list even before the actual fruit. Make sure to read the label carefully when buying yogurt. Your safest bet is to purchase plain yogurt and sweeten it yourself with fresh fruit and a drizzle of honey.

 

Barbeque sauce

You might not think that a savory sauce for meat would have sugar, but alas. Barbeque sauce is usually made with brown sugar. To make matters worse, this sauce is typically made with ketchup too, which also contains sugar! Consider making your own bbq sauce at home; there are many recipes online that will omit the sneaky, sweet ingredient.

 

Ketchup

Speaking of, ketchup also sneaks a hefty amount of sweetness into every bottle. A single tablespoon of ketchup contains one teaspoon of sugar, and chances are we’re dunking more than one tablespoon on our french fries. Be mindful of how much ketchup you’re using and look for natural or sugar-free options at the grocery store.

 

Fruit juice

While a glass of fruit juice might seem like a healthy choice, the vitamins and minerals don’t outweigh the amount of sugar in each serving. The reason? It takes a lot of fruit to produce a single glass of juice, but you lose a lot of the fiber and other ingredients found in the pulp. In fact, one glass of OJ has the equivalent of four oranges. To limit sugar, skip the juice altogether and eat the real fruit.

 

Bread

Yep, even bread has sugar. If you read the ingredient list for sliced bread, you’d be surprised to see an incredibly long list, with some servings including six or seven grams of sugar. Bread doesn’t need to be made with more than water, salt, yeast, and flour. The best way to get sugar-free bread is to go straight to the bakery for fresh-baked options versus the packages of sliced bread. If you do get something packaged, look for two grams of sugar per serving or less.

 

Pasta sauce

Pasta sauce will naturally have a bit of sugar in it, due to the fact that tomatoes contain some sweetness. However, extra sugar is often added to pasta sauce to balance out some of the acidity from the other ingredients. Read the label carefully and look for pasta sauce that has less than seven grams of sugar per serving. If there’s added sugar, skip it!

 

Granola

When we think of granola, we often think of the hippy snack filled with oats, nuts, and seeds. However, what makes granola taste really good is often the sugar and oil that’s mixed in. What’s worse: granola servings are typically ¼ of a cup, which is a pretty small amount. Before we know it, we’ve blown through four servings of granola and have consumed more sugar than a bowl of Lucky Charms.

 

Canned soup

What could be unhealthy about canned soup?! A lot, actually. Watch out for the sugar that often sneaks its way into the ingredient list; soups like tomato, sweet potato, squash, or carrot often have added sugar to bring out the flavors of the natural sugars found in these types of veggies.

 

Nut butter

In a perfect world, nut butter would just be blended nuts with maybe a dash of salt. Yet our shelves are now overflowing with peanut, almond, cashew, and sunflower butter filled with extra sugar and oil. The reduced-fat options usually have even more sugar. For example, reduced-fat Skippy peanut butter has four grams of sugar per serving. Inspect the nutritional label carefully and choose a nut butter with one or two ingredients: the nut and maybe a little dash of salt.

 

Protein bars

Protein bars might be packed with (surprise!) protein, but that doesn’t mean it is devoid of other ingredients. In fact, some protein bars can have more sugar than a candy bar (what?!). Look for sugar disguised as brown rice syrup on the label, along with sugar alcohols like glycerin and malitol. Bottom line: If the ingredient list is super long on a bar, it’s usually packed with artificial sugars and chemicals that won’t be good for your gut.

 

Cereal

While granola and protein bars might have more sugar than a bowl of Lucky Charms, that doesn’t mean that Lucky Charms is a healthier choice. Most cereals are loaded with sugar, whether in the form of malt syrup, evaporated cane juice, high fructose corn syrup, or brown sugar syrup. For example, a one cup serving of Raisin Bran (which is supposed to be “healthy,” right?) has 18 grams of sugar. There’s nothing sweet about that.

 

Frozen dinners

While we’re big on frozen healthy meals, some brands hide a lot of sugar in their entrees. For example, barbecue-flavored and Asian-inspired dinners often have some sort of syrupy teriyaki, sesame, or sweet-and-sour sauce. The food processors used in frozen meals help remove fat and the overall amount of calories, but it’s often replaced with sugar for taste. Read the label carefully before buying a frozen meal, and stick to brands you can trust — like Good Food Made Simple!

Low Carb Egg White Patty Breakfast Nachos

Posted on by Sarah Kesseli

Low carb, grain-free breakfast nacho heaven! If you have been missing nachos because you are trying to avoid carbs then these Low Carb Egg White Patty Breakfast Nachos are the answer to your morning prayers. 

Low Carb Egg White Patty Breakfast Nachos

Even if you aren’t following a low carb diet, these breakfast nachos are a MUST make!

Typically when you think about nachos, it is an appetizer or game day snack made up of freshly baked tortilla chips with all the toppings. But, who said you couldn’t have nachos for breakfast too?

Breakfast nachos are pretty darn delicious. They may even be MORE delicious than your regular nachos. Why? Well, for starters these Low Carb Egg White Patty Breakfast Nachos not only have all of the best toppings, but they also have a base of your favorite high-protein breakfast item. Egg White Patties.

If you thought breakfast nachos or any nachos were off the table for a low carb, grain free, or healthy diet, think again. We are about to prove you wrong.

Like almost any good recipe, you can customize many of the ingredients. Same goes with these simple breakfast nachos. We went with toppings of bacon, queso, red pepper, chives, and jalapenos to keep them low carb and keto friendly. However, you could do more traditional toppings with salsa, melted cheese, black beans, etc. The combinations are endless.

What was once thought of as a “junk food” meal is no longer. They can be enjoyed any day or any time (yup, it doesn’t need to be breakfast) and we guarantee you will walk away from the meal feeling guilt-free.

If you need a little more breakfast nacho inspiration, we have some Bacon Egg Scramble Bowl Nachos that are OUT. OF. THIS. WORLD. We may be biased, but we think you’ll love those too!

Low Carb Egg White Patty Breakfast Nachos Ingredients:

3 Good Food Made Simple Egg White Patties

1-2 slices bacon, cooked and chopped

2-3 tbsp. red pepper, diced

2-3 tbsp. queso

chives, as desired

1/4 jalapeno, seeds removed and sliced (optional)

Low Carb Egg White Patty Breakfast Nachos
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Low Carb Egg White Patty Breakfast Nachos

Low carb, grain-free breakfast nacho heaven! If you have been missing nachos because you are trying to avoid carbs then these Low Carb Egg White Patty Breakfast Nachos are the answer to your morning prayers. 
Course Breakfast
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 plate

Ingredients

  • 3 Good Food Made Simple Egg White Patties
  • 1-2 slices bacon cooked & chopped
  • 3 tbsp red pepper diced
  • 3 tbsp queso or cheese of choice
  • 2 tbsp chives sliced
  • 1/2 jalapeno seeded and sliced, optional

Instructions

  • Heat waffle iron and place the egg white patty inside.
  • Close the lide and cook about 2 minutes or until waffle marks are present.
  • Repeat with the remaining egg white patties.
  • Cut the cooked egg white patties unto 4-6 pieces each.
  • Layer the egg white patties on a plate and top with remaining ingredients.
  • Enjoy right away.

The ONLY Meal Prep Hack You Need To Make Life Easier

Posted on by Sarah Kesseli

These days life is crazier than it has ever been. We work full-time jobs, possibly have a side-hustle, cook, clean, take care of our families, our pets and somewhere amongst it all try to find a minute or two to relax. Taking time to flip through cookbooks and spend hours in the kitchen to make breakfast and lunches for the next couple of days is not happening after a long day. Side note, do people even own cookbooks anymore?

More often than not, we find ourselves grabbing for one of our 3 favorite restaurant takeout menus for dinner and then trying to squeeze in homework while we wait for dinner to arrive. But, then we still have breakfast and lunch to consider for the next day, right? Or is that a leftover takeout meal or school bought lunch too? Don’t worry, we’ve got you covered!

Instead, we are here to share The ONLY Meal Prep Hack You Need To Make Life Easier, guaranteed! This one hack is the key to making life healthy, easy, affordable AND delicious. Can you guess what it is?

Nope, it’s not a new set of meal prep containers. It’s not a fancy new lunch box or even a whole kitchen full of shiny appliances. It’s a simple stash of FROZEN FOOD! If you don’t think that frozen food is a meal prep hack then we are here to prove otherwise! These 7 meal prep ideas come together in just minutes, are exceptionally delicious, and affordable. It’s the perfect trio.

Are you ready to get into the kitchen and start meal prepping? Here we go!

Blueberry Waffle Meal Prep

Ingredients:

Method:

  1. Toast your blueberry waffles.
  2. Slice your hard-boiled eggs in half.
  3. Add your waffles, fresh fruit, and hard-boiled eggs to your meal prep containers.
  4. Seal and enjoy for a fast breakfast during the week.

*To heat your waffles, you can remove them from the container and toast until warmed or pop them unto your microwave.

Turkey Sausage Scramble Bowl Quesadilla Meal Prep

Ingredients:

Method:

  1. Cook your turkey sausage scramble bowls each for 2 minutes or until just thawed.
  2. Layer 1 scramble bowl onto 1 large tortilla.
  3. Repeat with the second scramble bowl.
  4. Evenly divide cheese onto of the two tortillas topped with the scramble bowls.
  5. Heat a non-stick skillet on medium heat.
  6. Place the filled tortilla into the skillet and top off with the second tortilla.
  7. Cook 2-3 minutes or until golden.
  8. Gently flip and cook until heat through and cheese is melted.
  9. Repeat with the second tortilla.
  10. Slice each tortilla in half and divide between your meal prep containers.
  11. Serve with fruit and veggies of choice.

Make Ahead Egg White Patty Freezer Breakfast Sandwiches

Ingredients:

  • 5 whole grain English muffins
  • 1 package Egg White Patties 
  • 5 thin slices of lean ham or Canadian bacon
  • 5 slices cheddar cheese
  • salt and pepper, if desired

Method:

Find the full recipe instructions HERE.

Almond Butter & Jelly Oats In A Jar

Ingredients:

  • 1 puck Good Food Made Simple Oatmeal
  • 1/3 cup yogurt
  • 2-3 tbsp. fresh fruit preserves (or jelly)
  • 1 tbsp. chia seeds
  • 1-2 tbsp. almond butter (or nut butter of choice)
  • whole almonds, if desired

Method:

Find the full recipe directions HERE.

How To Meal Prep Oatmeal 8 Ways

Find all of the ingredients (by flavor combination) and the directions HERE.

Southwestern Veggie Breakfast Burrito Meal Prep

Ingredients:

  • 3 Southwestern Veggie Burritos
  • 1 cup black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 cup diced fresh tomatoes (or salsa)
  • 3 cups baby spinach
  • fresh cilantro, if desired

Method:

  1. Cook your Southwestern Veggie Breakfast Burritos according to package directions.
  2. (Optional Step) Heat a skillet over medium heat and lightly toast your burritos to get a golden and crispy outside.*
  3. Evenly divide your baby spinach, corn, black beans, tomatoes and burritos amongst 3 meal prep containers.
  4. Seal and enjoy for a fast weekday meal.

*We highly recommend this for both texture, flavor, and longevity of the pre-prepared burritos.

**To reheat, simply place your meal prep container in the microwave for 1-2 minutes or until heated.

Steak & Black Bean Bowl Meal Prep

Ingredients:

  • 2 Steak Black Bean Bowls, cooked according to package directions
  • 1 cup broccoli, steamed
  • 1 cup bell peppers, sliced

Method:

  1. Evenly divide ingredients between two meal prep containers.
  2. Seal and enjoy for a fast and balanced meal during your busy week!

 

Packing meals for yourself and your family can be a challenge. Eating the same meals on repeat can get boring and make takeout options look much more appealing. Being prepared with one of these 7 meal prep recipes made with nutritious and delicious Good Food Made Simple frozen food can be just the meal prep hack you need to make eating more enjoyable.

Looking for even more easy meal inspiration? Check out these 21 Quick & Easy Breakfast Recipes For Busy Mornings!

Gluten-Free Eating. A Guide For Beginners

Posted on by Sarah Kesseli

One of the most popular food trends the U.S. has seen over the last few years is eating a gluten-free diet. For many, they’ve ditched gluten even before it was trendy. About 1 perfect of Americans have celiac disease, an autoimmune disorder that affects the digestive process of the small intestine. People with celiac cannot consume gluten, and often experience abdominal pain, bleeding, diarrhea, fatigue, or anemia.

Another portion of the population is gluten insensitive, which is not as severe as celiac but also leads to various health problems if gluten — a protein found in wheat, barley, or rye — is ingested. Insensitivity symptoms are similar to those with celiac and include digestive problems, headaches, rashes, brain fog, and fatigue.

So what about the rest of the population that medically can eat gluten? One in five Americans says they try to eat gluten-free and one in six avoid it altogether, even if they don’t have a sensitivity or disease.

While it’s largely up for debate, many health experts say eating a gluten-free diet isn’t necessarily healthier, nor is it recommended for weight loss. That said, if you eat a balanced diet and still consume healthy carbs, there’s no reason eliminating gluten can harm your body. It’s all about adding foods that are nutritious, versus only thinking about what you are eliminating.

So whether you are celiac, have a gluten sensitivity, or simply are interested in seeing what your body will feel like if you eliminate wheat, barley, and rye from your diet, here are some tips to do it the right way.

 

6 Healthy Tips To Eat Gluten-Free The Right Way

Know what’s off limits. The first step is to understand the basics: where does gluten typically live? Gluten is a protein, and the following grains and starches that naturally contain the gluten protein include:

  • Wheat
  • Wheat germ
  • Rye
  • Barley
  • Bulgur
  • Couscous
  • Farina
  • Graham flour
  • Kamut Matzo
  • Semolina
  • Spelt
  • Triticale

Read the labels carefully. Gluten can be tricky. While it’s easy to identify certain foods are gluten-filled, like bread, pasta, and baked goods, gluten tends to hide in a lot of unsuspected places, such as soy sauce, soups, and salad dressings. Make sure to read every label closely, and also familiarize yourself with ingredients that are “code words” for gluten. These include dextrin, yeast extract, and caramel color (which is often made with barley).

Some additional, surprising foods that can contain gluten include:

  • Imitation meat
  • Gravy
  • Canned beans
  • Trail mix
  • Vodka
  • Oats

 

Talk directly to chefs. If you’re going out to eat and could get very sick if you eat gluten, the best thing you can do is talk directly to the chef or cook in the kitchen. Even if certain meals on a menu sound gluten-free, oftentimes foods are cooked in pans or pots that have contained gluten for other dishes, and cross-contamination can occur. This applies to the bar as well. If a pint glass that had a beer in it wasn’t thoroughly rinsed, even something safe like an apple cider could contain hints of gluten. The best thing you can do is to dine at an establishment where the entire restaurant is gluten-free so you run into no risk of becoming contaminated. Luckily, these eateries are becoming more and more popular.

Get creative with your own cooking. If you love carbs but hate gluten, don’t worry. With a little creativity and practice, you can make satisfying meals that contain healthy carbohydrates. For starters, grains like brown rice, quinoa, millet, oatmeal, and teff are naturally gluten-free. Make a stir fry or salad with any of these. For baking, there are gluten-free “flour” alternatives for bread and baked goods, but often need a few special ingredients and some practice to get the texture just right. Gluten-free flours also exist and often contain a combination of modified tapioca starch, potato starch, whole brown rice flour, whole sorghum flour, and cornstarch. It won’t taste exactly like the real thing, but it will be pretty darn close. Add some avocado on top and you won’t notice the difference!

Make a plan when going out. If you’re heading to a wedding, dinner party, or another outing that will involve food, plan ahead. If it’s a restaurant, call the establishment to find out if there are foods for you to eat. If you’re attending a wedding or another event, see if you can find out details about the menu. It’s always better to be safe than sorry, so carrying emergencies snacks is key if you aren’t able to eat what’s offered. Bring a handful of raw nuts, a sandwich in a gluten-free wrap, or a homemade quinoa salad with fresh veggies.

Think about what you can add, not what has been taken away. If you’re being forced to go gluten-free, it’s easy to get stuck in thinking about what you no longer can eat, versus new opportunities for foods to add to your diet that you might be neglecting. Use a gluten-free diet as the chance to cook with newer-to-you gluten-free grains. Try making a veggie quiche with a gluten-free crust or even a frozen meal. Cook more veggies and eat more fruit smoothies. And don’t neglect healthy proteins either. With a little planning and prep, you’ll be adding way more nutritious foods into your diet while keeping gluten at bay.

 

Whether you have celiac disease, are gluten-intolerant, or simply feel healthier when eating a gluten-free diet, there are ways to eat well in order to stay healthy and full of energy. By planning ahead, getting creative in the kitchen, and knowing what’s on or off limits, you’ll be surprised to learn that gluten-free eating isn’t as hard as it might sound.

9 Ways A Frozen Meal Can Simplify Your Life

Posted on by Sarah Kesseli

Eating frozen foods has numerous benefits. The biggest one is in regards to good health. Contrary to popular belief, frozen meals and food can be super healthy. Nowadays, buying frozen meals is more nutritious than it used to be, as more and more food brands are offering healthy freezer foods that contain good-for-you ingredients that are limited in preservatives and processed ingredients. Freezing your own foods, like veggies and fruits, is a surefire way to stay in control of what’s in your own freezer while helping to reduce food waste too.

Frozen foods can make your life a lot easier as well. Here are nine ways healthy frozen food can simplify your life, reduce stress in your routine, and make you and your entire family satisfied at the kitchen counter.

 

9 Reasons Frozen Foods Ease Your Day

There’s hardly any prep time. We’ve all been there: You come home from work starving and the last thing you want to do is start chopping veggies, boiling water, and sauteeing meat or tofu. Not all meals can be whipped up at a moment’s notice. This is why frozen food is amazing! If you want a healthy meal in minutes, look no further than your freezer. If you’re buying frozen meals, all that’s required is defrosting time. Remember to preheat a conventional or toaster oven if you’re not using a microwave.

You can take better control of your budget. If you’re buying frozen meals you know exactly how much it costs. If you’re cooking something from scratch it can be really difficult to know how much you’re spending per portion. Considering healthy frozen meals are affordable and much cheaper than ordering take-out or going out to a restaurant, you can manage your food budget with ease.

The portions are perfect. Eating a frozen meal takes out any guesswork when it comes to portion size. Americans are notorious for over-eating, which typically happens when we go out to eat. It’s also tricky to nail portion size when cooking from scratch. Frozen meals do the work for you and portion everything out so you know you’re eating the right amount.

You get variety. Is it just me, or do you stick to making the same two or three meals when in charge of the kitchen? Get out of the habit of cooking the same thing time and time again and eat frozen meals to add variety into your diet. Enjoy a breakfast burrito for breakfast, heat up frozen soup or a veggie pizza for lunch, and defrost a frozen stir fry or another entree for dinner. When purchasing a frozen meal, try to pick different kinds that will help you get all different types of vitamins and minerals in your diet.

It’s easier to manage calorie intake. If you’re counting calories for health reasons, frozen meals make it super simple to know how many you’re eating at every meal. Take a breakfast burrito as an example. It might be really hard to know how many calories it is if you make it from scratch. At the very least, you’ll be doing a lot of math. If you eat a packaged frozen breakfast burrito, the label will tell you all there is to know while preventing overeating.

There’s something for every picky eater. If you’re cooking for a family, chances are not everyone likes the same types of foods. There is where frozen meals are a godsend; have your family members request the types of healthy foods they want for dinner, and they can have that for dinner! The sky is the limit when it comes to types of frozen meals available down the freezer aisle that makes everyone around the dinner table satisfied.

The shelf life is nearly endless. Frozen meals combat food waste since there’s no chance it will go bad in the freezer. Just make sure to keep food stored in the back of the freezer (avoid the door) and eat the meal in a reasonable amount of time — usually 6-12 months. Stocking up on a bunch of freezer meals is also a smart idea since you never know when you’ll need a healthy meal, and fast.

You can feed an army. If you’re feeding a large family or hosting a party, frozen healthy foods can come to the rescue. Consider stocking up on healthy frozen pizzas or tasty entrees for dinners. Hosting a breakfast? Frozen steel-cut oats, waffles, or breakfast burritos will be your next best friend.

They’ll help you stay healthy. It’s worth reiterating that adding frozen meals to your life can also help you live a healthier life. With frozen meals, you’ll know exactly what you’re putting into your body by reading the nutritional label. There are now tons of options for healthier food options, too, so you can eat what tastes good while also fueling your body right.

 

Frozen meals are tasty, healthy, easy to prepare, and will satisfy any picky eater. They’ll also help reduce food waste and save you time in the kitchen. What’s not to love about healthy frozen food? Make the freezer aisle your new best friend and reap the multiple benefits of doing so.

 

 

Savory Buttermilk Waffle Breakfast Sandwich

Posted on by Sarah Kesseli

Why choose between a sweet or savory breakfast when you can have both with our savory buttermilk waffle breakfast sandwich recipe! Two sweet buttermilk waffles stuffed with fresh spinach, Canadian bacon, our egg white patties, melted cheese, fresh avocado, and crisp microgreens. It’s an out of this world combination!

Savory Buttermilk Waffle Breakfast Sandwich

When you think about waffles and pancakes, you usually think about a big spread on a Saturday or Sunday morning. You know, the kind that has crisp waffles, fluffy pancakes, scrambled eggs, bacon, fresh fruit, the works!

You spend all week looking forward to this meal. But, why let a typical weekday stop you from eating some of your favorite breakfast foods?

Instead, you can satisfy your craving for those epic weekend brunches with this easy savory buttermilk waffle breakfast sandwich! This recipe is a combination of your favorite waffles, bacon (or Canadian ham) and cheesy omelet stuffed into one – with some greens for added measure.

The reality is, you can put just about anything your heart desires into this breakfast sandwich! The buttermilk waffles bring the sweet flavor to this recipe; the savory flavors are up to you!

We recommend adding a balance of protein and fat to your breakfast sandwich to create a balanced meal. The buttermilk waffles serve as your carbohydrate source, and we used egg white patties for extra protein, heart-healthy avocado for fat, and your ham and cheese are both a protein and fat source.

Would you believe that all this sweet and savory breakfast sandwich goodness can come together in less than 10 minutes? That’s faster than you can get through the drive-thru window at your local coffee shop.

You can decide to sit down at the table with a big (BIG) cup of coffee and enjoy your breakfast, or wrap it in some parchment paper and eat it on the go.

Did you think it would be so easy to enjoy Sunday brunch any day of the week? And, if this sweet and savory breakfast sandwich isn’t your cup of tea, then you are in luck because we have been busy trying out all sorts of breakfast sandwich combinations.  We even have one that is perfect for weekly meal prep. Meal prep breakfast sandwiches? Yup, we said it, and we guarantee you that they are much better than any drive-thru meal.

It doesn’t stop there! You can opt for our High Protein Egg White Patty Breakfast Sandwich, which is perfect for breakfast or lunch. Or, you can opt for something a little more, well, indulgent, and try out this Egg White Patty & Bacon Breakfast Sandwich. Or, if you are looking for the ultimate comfort food recipe (that is fast enough for a weekday) then give this Buttermilk Waffle Monte Cristo Breakfast Sandwich a try.

The one thing we can guarantee is that whether you opt for this easy, Sunday brunch like savory buttermilk waffle breakfast sandwich or one of the others, your day will be off to a tasty and balanced start. Are you ready to start cooking?

Savory Buttermilk Waffle Breakfast Sandwich Ingredients:

2 Good Food Made Simple Buttermilk Waffles

2 slices Canadian Bacon

1 Good Food Made Simple Egg White Patty

1 slice cheddar cheese

1/4 avocado, sliced

handful of spinach

small bunch of microgreens

salt and pepper, if desired

 

Savory Buttermilk Waffle Breakfast Sandwich
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Savory Buttermilk Waffle Breakfast Sandwich

Why choose between a sweet or savory breakfast when you can have both with our savory buttermilk waffle breakfast sandwich recipe! Two sweet buttermilk waffles stuffed with fresh spinach, Canadian bacon, our egg white patties, melted cheese, fresh avocado, and crisp microgreens. It's an out of this world combination! 
Course Breakfast
Keyword Buttermilk Waffles, Egg White Patties
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 sandwich

Ingredients

  • 2 waffles
  • 2 slices Canadian Bacon
  • 1 egg white patty
  • 1 slice cheese
  • 1/4 avocado sliced
  • spinach
  • microgreens
  • salt and pepper if desired

Instructions

  • Fry Canadian bacon in a skillet (or cook as desired).
  • While bacon is cooking, toast your waffles in the oven or a toaster.
  • While waffles and bacon are finishing, cook your egg white patty according to package directions. Halfway through cooking, add your cheese and cook for the remaining time.
  • When the waffles, bacon, and egg white patty are done, begin to layer your ingredients.
  • Top one waffle with the spinach, Canadian Bacon, egg white patty with melted cheese, sliced avocado, microgreens, salt, and pepper.
  • Top off with the remaining waffle.
  • Enjoy immediately OR wrap in foil and eat on-the-go.

How To Transition Your Indoor Workouts Outside

Posted on by Sarah Kesseli

With spring in full force, many people are saying so long to treadmills, gym floors, and boutique classes in favor of outdoor workouts. While exercising outside might not seem complicated, there are certain key things to be aware of in order to have a productive, safe, and fun workout.

15 Tips for Outdoor Exercise

Here are 15 pieces of advice to ensure an easy shift from indoor workouts to exercising outside:

Continue to dress in layers. Even though the temperature is indeed heating up, you’ll want to bring layers with you. Consider bringing an underlayer to wick the sweat away from your skin, along with an outer wind and waterproof shell to protect you from the rain. Outside, the weather and temperature can shift quite quickly, especially in the spring, so it’s better to be safe than sorry!

Check the weather. Speaking of the weather, you no longer have a roof over your head to protect you from the elements. You also don’t have access to air conditioning to keep you cool. Check the weather ahead of time in order to dress and hydrate properly.

Wear sunscreen. Even if it’s not scorching out, or if it’s overcast, the sun is still in the sky and its UV rays are shining down on your exposed skin. It never hurts to wear sunscreen. SPF 50 on your face, shoulders, neck, arms, and legs will do the trick. Look for sports sunscreen that won’t drip away when you sweat, too!

Consider a visor or sunglasses. Another way to protect your face from the sun and to keep the sun out of your eyes is to wear a visor or a pair of sports sunglasses. For anyone with long hair: I find that wearing a hat helps keep my ponytail securely tight and all the hair out of my face too!

Look up sunrise and sunset times. The days are getting longer, which means you have more time to exercise outside while it’s still light out. Still, it’s important to pay attention to when the sun is setting so you don’t get caught in the dark. Check when the sun is rising as well; if you are a super early exerciser, bring reflective gear and let a friend know you’re heading out for a workout.

Carry food and/or water. Exercising outside means you no longer have the luxury of water fountains and vending machines at the gym! Depending on the length of your workout, you can leave water or a snack in the car or carry it with you. I enjoy carrying a handheld water bottle that has a zipper pocket for a small granola bar or a handful of nuts and dried fruit. Instant energy and hydration!

Preplan your route. If you’re going for a run, map out your route instead of winging it. This way you can avoid lots of street lights, a busy road without a sidewalk, or desolate areas. Planning your run ensures you go the exact distance you have planned as well. Use running or bike trails whenever possible for safety and to avoid getting lost.

Change your footwear. After a long winter inside, you might have put more miles and wear on your sneakers than you realize. Runners should change their shoes every 300-500 miles. This includes miles spent walking, too! Start spring off fresh with a new pair unless yours was a recent purchase.

Bring an ID. It never hurts to carry your personal identification card with you just in case. It’s rare, but if you fall and get knocked out, or faint while exercising, having your ID on you will make emergency care go much more smoothly and will help to let a loved one know right away that you are at the nearest clinic or hospital.

Grab a buddy. Working out in the great outdoors is always more fun with a friend. It also helps keep you accountable when it might feel easier to sleep in or got to an outdoor happy hour after work. Pick a friend and set a weekly date when you both go for a run and do bodyweight exercises in a park.

Join a club. If the buddy system works for you, why not get a whole community to workout with? These days there are tons of local run clubs you can join to help get you outside. The best part is you’ll meet new people and they often end up going out for dinner or drinks after. Win-win.

Learn bodyweight exercises. If you want to take what you do at the gym and bring it outside (without carrying a ton of dumbells with you…) bodyweight exercises are the way to go. Think pushups, lunges, burpees, squats, mountain climbers, planks, and scissor kicks. These are just a handful of workouts you can do to strengthen muscles, no equipment needed.

Find a park with exercise equipment. That said, if you want some equipment but want to stay outside, a lot of local parks have exercise machines, pull up bars, and stretching stations for park goers. Check to see if your local park also includes this type of equipment.

Be patient. Even though you might have worked out inside all winter, your body will feel different running or doing strength workouts in a new setting. It might take a few weeks to feel normal, which is totally okay! Trust the process and kudos yourself for getting out and taking care of your health.

With the sun heating up the day, getting outside for a workout is amazing for both the body and mind. Say so long to the indoor gym and make your neighborhood, park, or local trail system your new outdoor exercise haven. With a little bit of planning and patience, your outdoor workouts will have you sweating and feeling great in no time.

3 Ways to Heat Frozen Food Without a Microwave

Posted on by Sarah Kesseli

Maybe you don’t have space in your small city apartment or maybe you have an aversion to cooking foods in a microwave. But there has to be more than one way you can cook a frozen breakfast burrito or entrée meal without a microwave. Don’t worry because we have you covered with these 3 ways to heat frozen food without a microwave, no matter what type of food you’re cooking.

Say you’re browsing the frozen section and you came across some nutritious meals that you’d love to keep on hand for the days you really don’t feel like cooking or just don’t have the time. You know, those mornings when you didn’t get much sleep and have no energy to cook? A scramble bowl would be so helpful to have on hand. Or those evenings after a 10 hour work day that you just want to kick your feet up and watch Netflix while eating some buffalo style chicken pasta without doing any work. Plus it’s a more wallet-friendly option than most take out places you typically turn to. There’s just one thing stopping you from buying it, you don’t have a microwave.

Oven

If you’re like most people, you have an oven built in to your kitchen. Overall microwaves and ovens may seem similar but they actually heat foods very differently. Conventional ovens heat food from the outside in while microwaves actually heat everything at once. The problem that comes with heating everything at once is that each ingredient heats very differently. Water and liquids heat quickly, while proteins and fats heat slowly. This can result in pockets of frozen meat while the sauce is burning (you know that popping sound that makes you think your food is burning but it’s still frozen solid). With a conventional oven your food will actually come out more evenly cooked.

The downside that comes with cooking a frozen meal in an oven is that it takes a lot longer to heat the food. With a microwave, you can zap food and within three to five minutes it’s typically ready to be eaten. While cooking frozen food in an oven will take the longest amount of time to heat out of the following 3 ways to heat a frozen meal without a microwave. Which is important to note if you’re tight on time. It also has the potential to dry the food out because each oven is different, despite the settings, digital ovens are more accurate than turn knobs.

So what kind of frozen frozen meals should you cook in the oven? Well to tell you the truth, pretty much all frozen meals can be cooked in the oven. This includes breakfast burritos, waffles, entree meals, pasta, burgers, or pot pies. Whatever your preference, the oven can cook it!

Let’s say you want to have a frozen breakfast burrito before work, but need to get some things done before you head out the door. Preheat your oven to 350 degrees. Wrap the burrito in foil and place on a baking sheet. When the oven is up to temperature, bake the burrito for 45-50 minutes. During this time feel free to take your morning shower, play at https://lincoln-casino.org/, workout, get dressed, or feed the kids! Once you’ve finished your morning routine, the burrito will be melt-in-your-mouth ready.

Or maybe you want to cook some of that delicious buffalo style chicken pasta mentioned earlier. Preheat the oven to 350 degrees. Remove the food from the packaging and put it in an oven-safe container. Cover the container with foil so the food doesn’t dry out. Once the oven is up to temperature, bake for about 30 minutes or until the bowl reaches an internal temperature of 170 degrees. You can then remove the foil, stir it, then place it back in the oven for 5 more minutes. By the time you’ve changed into your lounge clothes, poured yourself a glass of wine, and opened 7bitcasinosite.com, your meal will be creamy and ready to eat.

Non-Stick Skillet

Surprisingly, a non-stick skillet can actually be a great go-to option to heat up a frozen meal. It takes slightly less time than an oven will yet requires more maintenance. Depending on what your cooking, a non-stick skillet will be your best option if you’re running slightly behind, but have time to keep an eye on your skillet.

What should you cook in a non-stick skillet? Foods such as burritos, pancake puffs, waffles, or egg white patties are your best answer. Heating a burrito requires no oil, takes about 10-15 minutes on a low temperature setting. Make sure you flip the burrito occasionally browning it on all sides. Once it’s heated thoroughly it will have a nice crispy outside with a soft, warm inside.

You should always monitor your skillet to make sure that it is not too hot otherwise, it will quickly burn your food. Also good to note that you might want to add a drop of oil to the skillet if you feel that the meal is getting a little dry. Most frozen meals cooked on a skillet will require monitoring and a little bit of testing to really get it right if the packaging doesn’t mention a way to cook the meal with a skillet.

Sauce Pan

Another way to heat a frozen meal without a microwave is in a saucepan. We recommend heating frozen food such as oatmeal, scramble bowls, or even some entrée bowls in a saucepan. Make sure to keep the temperature on low so as to not burn the food. Remember the food is already cooked, we’re just looking to reheat it.

The key is to keep a close eye on your food and keep stirring so the food is heated evenly. Feel free to add a tiny bit of water if you think your food might be getting dried out. After about 10-15 minutes your food should be heated through, but we always take a test bite to double check.

So don’t fret if you purchased food that doesn’t have alternative heating instructions on it, you should be able to heat it up with one of these 3 ways to heat a frozen meal without a microwave. It might take some trial and error to get the food heated exactly right, but consider it a challenge! Nutritious frozen meals are great to have on hand for any time you don’t feel like cooking or don’t have the time to prep all the ingredients.  So, don’t be afraid to browse that frozen aisle with confidence next time even though you don’t own a microwave.

10 Tips For Controlling Your Portion Sizes

Posted on by Sarah Kesseli

Overeating is a huge problem in America. It is also one of the leading cause of obesity. As of 2016, about 93.3 million people in the U.S. are considered obese, which comes out to nearly 40% of the population. Obesity is a serious health concern and can increase the risk of heart disease, stroke, type 2 diabetes and certain types of cancer. (It’s important to note that obesity is a complex topic and genetics and other socioeconomic factors also influence the disease.)

Other people in America simply suffer from eating more than they should, which leads to gaining unnecessary amounts of weight and could trigger numerous physical and mental health issues.

A big reason we overeat is because we’ve learned to eat more than necessary. In fact, a survey that measured serving sizes from takeout, eat-in, and fast food chains found that America’s favorite carb — the bagel — was 195% larger than the standard size established by the United States Department of Agriculture (USDA). They also found that muffins were 333% larger and the amount of pasta served to patrons was 480 percent bigger than what the serving size says on the box. We’re literally biting off more than we can chew.

 

Portion Versus Serving Size

In order to control portion sizes, people need to understand serving sizes. A serving size is an amount of food an individual should consume, which is calculated by government agencies like the USDA and the Department of Health and Human Services.

Serving sizes don’t need to be memorized, and in most cases just require reading nutritional labels. However, things can get hairy when we go out to eat, since most restaurant meals don’t come with a thumbs up from the USDA. It happens at home, too; in most cases, people eat a larger portion than the correct serving size, which is what causes overeating and an influx of health problems.

 

10 Ways to Avoid Overeating

Luckily, there’s a way to control portion sizes beyond having better self-control (though that’s important, too!) Here are ten tips to portion your food out correctly, and as a result, feel healthier and more confident in your body.

Use smaller plates and bowls

There have been a handful of studies that found that the sizes of our plates, spoons, and glasses actually affects how much food is consumed. For starters, eating dinner on a large plate can make the serving look smaller, which can lead to going back for seconds (or thirds!). One study found that people eating pasta from a large bowl ate 77% more than those eating from a smaller bowl, while another experiment revealed people ate 31% more ice cream when it was out of a large bowl, while others ate 14.5% more when using a larger spoon. The most interesting part is people don’t even realize they are eating more when consuming food from larger dishware. So, a surefire way to eat less — and not notice! — is to ditch the larger plates and bowls you’re used to eating with and start using smaller sizes.

Stock up on healthy packaged meals

The beauty of frozen meals is they are portioned out for you. So instead of making your own stovetop oatmeal (and being generous with the amount of honey or syrup poured on top) consider a ready–made oatmeal bowl as a portion-controlled option with the correct serving already inside. Other delicious portion-controlled options could include breakfast burritos or buffalo mac n cheese as a way to control over eating more indulgent options— excess sugar and preservatives nowhere to be seen. Frozen healthy meals taste delicious and are a great replacement over more indulgent options — like restaurant burritos — which more often than not exceed the recommended serving size.

Don’t skip meals

This one is super important! People like to think that by skipping a meal, they will ultimately eat less and lose weight in the process. The problem with that is our hunger will eventually catch up with us, and we actually may end up eating more at lunch after fasting through breakfast. Stick to three, portioned meals a day to prevent overindulging or reaching a point where the body feels like it’s starving.

Start each meal with water

Another way to avoid overeating is to begin each meal by drinking a glass of water. Oftentimes we mistake hunger for thirst, so drinking some H20 helps the body identify what it really wants and needs.

Ask for half portions when out to eat

Remember those scary restaurant stats we mentioned earlier? Avoid getting served nearly five times the amount of pasta you should be eating at an Italian restaurant and ask for half of your meal to be packaged up when served to you. This way, you’re eating closer to what is the correct portion size and you have leftovers for the following day. Win-win.

Fill your plate the right way

When cooking at home, the best way to ensure a balanced meal is to actually proportion out the amount of protein, grains, and veggies you’re eating. USDA’s MyPlate recommends that half of the plate should be filled with fruits and vegetables, a quarter should be whole grains (like brown rice or quinoa) and the other quarter should be protein. Actually placing the food on a plate like this helps ensure you’re eating the right amount of everything.

Don’t eyeball portions — measure them

Get in the habit of actually using measuring cups and spoons. It’s easy to want to eyeball everything, but you would be surprised by what a ½ cup serving of cereal actually looks like, along with what two tablespoons of peanut butter ends up being on toast.

Chew slowly

Eating slowly ensures that our stomachs catch up with our minds and signals that we’re full before it’s too late. Not only does eating at a slower pace help us eat less, but it also supports better digestion and hydration, along with allowing us to actually enjoy what we eat. Think about it: How often do we take notice of each bite of a burger or salad, appreciating the taste versus biting into it again before we have even swallowed? One study found that women who ate quickly consumed a whopping 646 calories in nine minutes, while women who ate slowly consumed only 579 — in 29 minutes!

Ditch containers and bags

Never ever, ever eat straight from a bag or box. I’ve been known to bring a bag of chips with me to the couch, and before I know it the eight servings in the bag are now all in my stomach. Always measure out the snack you want to munch on and place it in a bowl to avoid eating way more than you should.

Keep a food journal

Keeping track of how much you’re eating will also help you with portion control. If you write down everything you eat throughout the day, including what you graze on, you might realize you’ve almost capped out on your calories even before dinner! This could help you cook a smaller portion since you know the body doesn’t need a big meal.

Pre-portion snacks when on-the-go.

Traveling can sometimes wreak havoc on our food choices. Instead of relying on food at rest stops, bus stations, or airport terminals, bring an array of snacks with you that are portioned out correctly. Things like popcorn, yogurt, sliced veggies, and individual packages of nut butter are great to always have on hand so you’re eating doesn’t get out of control.

 

Overeating doesn’t have to consume our lives. By making a few small shifts and habit changes, we can be eating less than we ever thought, while still satisfying our stomachs and sticking to what nutritionists believe is the correct amount of food we need to live a healthy life.