These Are My 4 Favorite Milk Alternatives

Cow’s milk is rich in nutrients such as calcium, vitamin D, vitamin B12, magnesium and amino acids, or protein. If you're planning on switching to a milk alternative, you need to fill those nutritional needs. Which are the best milk substitutes?

1. Soy Milk: Super-Nutritious, Mild but Weird

Soy milk is a nutrient superfood, which makes it one of the best milk alternatives for your health. It has almost the same amount of protein that cow’s milk does, a filling 7 grams per cup. This protein contains all the essential amino acids that your body can’t make on its own, which is why vegetarians and vegans benefit a lot from drinking soy milk.

There’s only one tiny catch, at least for me: the taste. I’m not a huge fan of the flavor of soy milk or tofu (another high-protein food made from soy).

What I would recommend is to start yourself off eating soy yogurt. After you get used to the texture and flavor, mix soy milk with fresh fruit and enjoy a nutrient-packed morning smoothie.

2. Almond Milk: Thick, Creamy, and Delicious

Personally, I could drink almond milk all day long. It has a slightly sweet, nutty taste and an amazing texture. Imagine drinking a creamy glass of whole milk, but way better for your waistline.

This is my go-to option for recipes that call for milk, such as baked goods or creamy Italian dishes. I also love it with coffee because it’s like having a shot of amaretto and cream.

Any downsides? It's low in protein. So, while almond milk is an excellent replacement for cow’s milk flavor-wise and calorie-wise, it doesn’t fill your protein needs completely.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


3. Coconut Milk: Sweet, Great for Weight Loss, But High in Fat?

If you haven’t tried coconut milk yet, trust me, go out and buy yourself a carton. This sweet treat will put a big smile on your face.

But is it healthy? Yes and no. This tropical drink gives you lots of vitamin D, vitamin B12 and other nutrients. But it also has the same amount of fat as whole milk.

The interesting thing is that some scientists think the type of fat in coconut milk and coconut oil can actually help you lose weight. These MCTs help your metabolism burn fat instead of storing it. They may also calm your appetite and improve your cholesterol levels.

4. Macadamia Milk: All-Around Amazing but Expensive

This rising superstar would be my favorite milk alternative … if it wasn’t so darned expensive in the stores near me. Macadamia milk has it all: great flavor, lots of protein, a smooth texture and few calories.

As long as you choose a fortified version, you’re getting magnesium, potassium, iron, calcium and vitamin B6. Plus, this creamy nut milk has omega-3 and omega-6 fatty acids too, which are amazing for heart health. Macadamia milk is low in carbs, making it ideal for keto dieters.

All in all, with half the fat of cow’s milk, one-third the calories and the same amount of protein, this nutty milk is a homerun for parents and kids. Just maybe not for your wallet.

The Best Alternative Milk for Your Family

Honestly, no one said you had to choose just one. Try a few kinds and settle on the ones that fit your lifestyle. It’s OK to use some for coffee, some for cooking, some for smoothies and some for drinking happily.

My Go-To Natural Sugar Substitutes

I may not have the body of a goddess, but I do like showing off some pleasant curves at the beach (just a little). One of the biggest things that has helped me burn way more calories, and that I know can help you, too, is avoiding refined sugar. Of course, ditching table sugar doesn’t mean giving up everything sweet. Try these natural sugar substitutes instead.

1. Fruit

My absolute favorite substitute for sugar is real fruit. Strawberries, raspberries, blackberries, blueberries, apples, oranges, peaches and pineapples all have a great blend of tart and sweet that makes me smile.

Do you like smoothies for breakfast? You don’t need sugar. Just add a banana, some date paste or applesauce to the blender with the rest of your ingredients. You won’t notice the difference.

Eating fruit gives your body tons of antioxidants and enzymes. They protect your heart, balance blood sugar levels, give you more energy, fight inflammation, improve digestion and strengthen your immune system.

Why Not Try This?

Take a handful of raspberries, chop half a banana, and mix it with a serving of Greek yogurt when you're feeling hungry. The burst of protein and nutrients will energize you and tide you over until later. Real fruit, both fresh and frozen, has a lot of dietary fiber, so it calms the munchies like junk food never can.

2. Stevia

This natural sweetener comes from South America. Stevia is herbal, not artificial, so you don’t have to worry about any weird side effects (those terrible headaches) like with aspartame and saccharin.

The leaves of the stevia plant have been used as sweeteners for at least 500 years. Pressing the leaves provides an extract that is 200 times sweeter than sugar. But it has ZERO calories!

For tea or coffee, stevia is my go-to sweetener. You only need a few drops. For baking, go with stevia powder. Just remember to use less than half the amount you would with refined sugar because it’s so potent.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


3. Honey, Pure Maple Syrup and Organic Molasses

Honey is a true superfood. It has special prebiotics that benefit your gut flora, plus lots of antioxidants, minerals and vitamins for your heart and eye health. Honey has been famous for its healing powers since the times of ancient Egypt!

Personally, I adore the taste of honey, which is why I usually prefer it over maple syrup or molasses. But all three of these thick liquids are good sugar substitutes with important nutrients. Of course, they’re also high in calories, so you have to be careful with how much you use if you want to lose weight.

I love to make oatmeal with rolled oats and drizzle a tablespoon of honey on top with a dash of milk. Instead of marinades with brown sugar, use organic molasses.

What About Monk Fruit Extract?

This exotic sweetener is natural, tasty and filled with nutrients. Monk fruit extract doesn’t have any calories, so it’s good for weight loss programs. Unfortunately, where I live, it’s also really expensive. If you can afford it, definitely try it!

Sugar Free Living Isn’t That Complicated

It’s OK to enjoy honey, stevia and fruit whenever you want during the week. To be honest, I find making sweet things for breakfast, like homemade muffins, granola or pancakes, is easier for me as a mom. For supper time, chicken (honey-lemon chicken anyone?) and pork recipes work great with honey instead of sugar. You don't need refined sugar.

How and Why To Try Hot Yoga at Home

Hot yoga is the “hot” new workout trend that offers a wide variety of benefits. If you think the idea of doing yoga in a hot and sweaty environment sounds like torture, you’re in for a treat! While it’s true that yoga isn’t “hot” unless it’s done in a humid and warm environment, it’s a much more enjoyable practice than you’re probably imagining in your head. You don’t have to take my word for it, though. Here’s how and why to try hot yoga in your own home this week.

Understanding the Point of Hot Yoga

I have to admit, I used to look that people who did hot yoga were a little crazy. Why in the world would you choose to exert your body in an environment that forces you to release as much sweat as possible? But now that I’ve learned more about it, I’ve come to understand the point of this unconventional form of exercise.

Hot yoga offers the same benefits as traditional yoga (you know, the standard benefits like improved strength, stress reduction and flexibility), but it also gives you an even more intense workout in less time. So if you don’t have an hour to spend on a typical yoga routine, you can spend half an hour doing hot yoga and get the same benefits! Plus, the humid environment a hot yoga session provides is meant to replicate the humid natural environment found in India, where yoga originated. So you get a more authentic experience from doing hot yoga than from doing traditional yoga in an air-conditioned environment. Just make sure you drink lots of water before you get your sweat on!

Benefits of Hot Yoga

Now that I’ve got you thinking hot yoga may not be so bad, here’s a list of some of the impressive benefits the practice can provide.

  • Increased calorie burn

  • Improved flexibility

  • Reduced stress

  • Improved mood

  • Boost in cardiovascular health

  • Improved bone density

  • Decreased blood glucose levels

Now keep in mind that in order to maximize these benefits and stay safe during your hot yoga session, you need to stay hydrated. Drink water before, during and after your hot yoga session. You may also want to guzzle a low-calorie sports drink to restore your body’s electrolyte balance.

If you’re pregnant, don’t do hot yoga unless you’ve been given the green light from your doctor. And if you have certain health conditions, such as low blood sugar, heart disease, anorexia or a history of fainting, hot yoga may be too intense for you.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


How to Start Hot Yoga at Home

While prepping your space for a hot yoga session requires a little effort, it’s worth it if you don’t have a gym membership or don’t have time to go to an official hot yoga class. Here’s how to set up any room in your home for hot yoga.

  1. Designate one room in your home for you hot yoga session, and close the doors and windows.

  2. Put a small space heater in the room to bring the space to your desired temperature.

  3. Consider adding extra layers if the space heater isn’t getting the room warm enough for your liking.

  4. Bring in a humidifier and steam things up!

  5. Have a water bottle on-hand at all times.

  6. Complete your planned yoga session, making sure to take frequent water breaks throughout.

  7. If you need help coming up with your own hot yoga workout routine, look online or find a favorite workout on YouTube. You can also make things more fun by inviting a friend to come work out with you.

Hot yoga isn’t for everyone. But for those who like a challenging workout that delivers maximum benefits in minimal time, it’s a must-do routine to work into your weekly schedule. Give it a try this week to see if you’ll fall in love with it like I did!

What You Should Know About Eating Yogurt for Gut Health

Hey there! Are you ready to talk about gut health for a little bit? I know, it’s not the most riveting topic, but the health of your gut is directly related to your overall physical and mental health. I’ve learned over the years that most gut imbalance issues don’t resolve themselves on their own. In fact, seemingly minor things such as occasional heartburn or excessive gas often turn into bigger problems down the road if you ignore them while they’re small.

Whether you have occasional digestive issues or you’re constantly fighting abdominal pain and other unpleasant symptoms, there are things you can do to restore the balance of your gut bacteria. One of those things is incorporating quality yogurt into your regular diet. Here’s what you should know about eating yogurt for gut health.

What Yogurt Can Do for Your Body

If you look at a spoonful of yogurt, you might think to yourself “this doesn’t really look that special.” But you’d be wrong! Hidden in that unassuming bite of delicious goodness are a bunch of microscopic bacteria known as probiotics. While the thought of little squirmy things on your spoon might make your stomach feel a little queasy, just know that the little guys inside yogurt are your friends. Think of them like microscopic superheroes getting ready to plunge into your stomach acid and beat up all the “bad guys” in there.

If you still need a little convincing that yogurt should become a regular part of your plan, here are some of the best things about yogurt.

  • It’s high in protein. Your body needs protein to maintain muscle mass, regulate your appetite and control your weight.
  • It’s good for digestive health. The key, though, is to look for the types of yogurt that contain probiotics. Otherwise, you’re missing out on one of the most important benefits yogurt can provide.
  • It has a lot of nutrients. Quality yogurt contains B vitamins, calcium, phosphorus and vitamin D (in fortified versions). These vitamins can help your body feel and function great.
  • It may prevent osteoporosis. Thanks to its calcium, phosphorous, potassium and protein content, yogurt is great for your bones. It can strengthen them and help you stave off unpleasant diseases such as osteoporosis.
  • It may enhance your immune system. Did you know many of your immune system cells are found in your gut? That came as a surprise to me. So if you want to build your immunity, you should start by giving your digestive system the probiotics it needs to thrive.
  • It could help you maintain your weight. Foods that are high in protein tend to reduce levels of hormones responsible for appetite. Additionally, there are several studies that show eating yogurt is associated with lower body fat percentage and body weight.

There’s a good, long list showing why you should start eating yogurt today. For best results, though, you need to stay away from the more sugary versions. Instead, opt for yogurt that is low in sugar and provides you with plenty of probiotics. You can even go with a plain version and add berries or fruits to sweeten it without all of the added sugar.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


Considerations for Those Who Are Lactose Intolerant

Some people are lactose intolerant, which means they can’t consume dairy products without experiencing unpleasant symptoms. If you are one of those people, you may be able to get some of the benefits of yogurt by simply consuming probiotics in supplement form.

Additionally, some people with mild lactose intolerance are able to consume kefir, which is a yogurt-like drink that contains lots of probiotics. The bacteria within kefir break down much of the milk, and some brands of kefir claim to be up to 99% lactose-free.

Whether you choose to get your probiotics from yogurt, kefir or supplements, you’re making a wise decision. Your gut and your health will thank you!

The Art and Science of Foods That Fill You Up

A big part of healthy eating is filling up on the right foods. The problem is that trying to avoid cravings can feel crazy sometimes. Some people eat lunch and feel hungry again an hour later. What’s up with that?

The Science Behind Feeling Full

The reason you feel full after eating something is all in your head, literally. As your stomach digests your meal, it sends signals to your brain telling you that you’re not hungry anymore. Your body takes time to break down food into nutrients, releasing hormones that help you feel full and content.

Even your emotions are involved. Have you ever noticed how happy and satisfied you are after eating a meal that you love? On the other hand, when you’re stressed or depressed, you probably feel hungrier than normal. This is all because of hormones.

The Reason Some Foods Make You Feel Full Longer Than Others

Why are some foods more filling than others? One reason is that they take longer to digest. The more time your stomach spends processing food, the less time it has to feel hungry. Here are a few things that can make any meal more filling:

  • Fiber: Foods that are high in fiber take longer for your body to digest. Fiber turns the things you eat into a kind of gel, slowing them down as they move through your intestines. Another benefit of fiber is that it balances your blood-sugar levels, basically telling your body that your energy levels are good so you don’t need to eat anything else.
  • Protein: When you eat protein, your body releases specific hormones responsible for feelings of fullness. High-protein foods are the best snacks for calming the munchies. Eggs have a lot of protein, and so do nuts and different types of fish.
  • Water: Getting enough water with meals is a great way to calm your appetite. Not only does water have zero calories, it contributes to fullness. Fruit that naturally has high water content is very filling, such as a slice of watermelon or some fresh pineapple.

Other foods help you stay full longer because they have a low energy density. In other words, they have a lot of volume but not very many calories. You feel satisfied without feeling guilty.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


The Best Foods for Calming Hunger

The munchies can make cutting calories from your diet easier said than done. To have success with your weight loss goals, reach for these foods at meal time:

  • Soup: Cooked veggies and protein with plenty of water are the perfect recipe for a filling meal.
  • Greek yogurt: This healthy treat has a lot of protein and probiotics to calm hungry feelings.
  • Vegetables: Did you know that broccoli is 90% water? Leafy greens are packed with fiber, too. Carrots are another filling choice.
  • Fresh fruit: Apples, bananas and oranges have plenty of fiber and water, and they’re super-fast to grab on the go.
  • Potatoes: Boiled or baked potatoes are among the most filling foods on the planet. Scientists think they have a special protein that suppresses appetite.

My personal recommendation is to add a salad to everything (but skip the ranch dressing). If you’re making spaghetti for your kids, make some salad, too. That way you eat fewer calories but still feel satisfied. This helps calm nighttime snacking temptations a lot.

How To Make a Weight-Loss New Year’s Resolution That Will Actually Stick!

Measuring Tape

We open up a shiny new year by declaring all the things that will be different this year. We'll eat better. We'll exercise more. In reality, though, our resolutions last maybe a week, and then it's back to the same old thing, right? What if there was a trick to making a new habit stick? What if this trick worked even for habits you had tried (and failed) to cultivate many times in the past? News flash: There is such a trick, and it really does work. (Spoiler alert: It's actually not a trick at all. It's science.)

2021

Remember Your Why

Take a bit of time to dig down into why you want to lose weight this year. Get specific. Don't settle for a vague feeling of nostalgia. Instead, write down the personal and health benefits you want to gain by losing weight. Focus on outcomes, such as playing with your grandchildren without getting winded or being able to climb stairs without knee pain from the extra weight on your joints. Post your "why" somewhere you can see it often.

Goals

Set Specific Goals

Now that you know exactly why you want to lose weight write down what that will look like for you when you've accomplished it. Will you be down a certain number of pounds or pants sizes? Will you know you've hit your goal when you can walk a set distance without feeling like you need a nap? Write it down, whatever it is.


Soup’s On!

There’s a new science-backed, all-you-can-eat soup diet that has folks losing 7, 10, even 12 pounds in a single week.

Fastest Soup Diet Ever


Focus on Habits

After completing the two steps above, you've got your resolution. Now comes the part where you make it all happen. You already know how to lose weight. Although the details may vary depending on your health and other circumstances, it basically comes down to eating better and moving more. What new habits do you need to incorporate into your life to make weight loss happen for you? Create two category headings: one for food and one for movement. Under each heading, write down one or two habits to start with. One could be about filling up on fruits and veggies, and another could be about doubling your average daily steps. Try to choose new habits that are slightly out of reach but don't feel impossible.

Exercise

Tie It All Together

Once you have your new habits in mind (and down on paper!), figure out how to tie them to habits you already have. For example, you already brush your teeth every morning. If you want to create a new habit of drinking a big glass of water first thing in the morning, attach the new habit to the existing habit by placing your water glass next to the toothpaste so you remember to grab it and fill it up. If your new habit is eating two servings of fruit at breakfast and you're a coffee drinker, place a cutting board next to the coffee maker and link chopping fruit with waiting for the coffee to brew. Once your new behaviors start to truly become habits, add a couple more, always piggybacking onto something you already do.

Happy New Year

Give Yourself Grace

The true secret to success in anything is never to give up. New Year's resolutions that really stick are those you don't give up on, even when you have setbacks. When you feel like you've failed at keeping your resolutions, dust yourself off and start again. You've got this!

Eat on the Go a Lot? This Is Why You’re Gaining Weight

Take out

Does any of this sound like your daily routine?

  • Eating lunch at your desk
  • Grabbing a toaster pastry on your way out the door
  • Stopping at a drive-thru on the way to work
  • Skipping meals
  • Buying a muffin or donut while you fill your gas tank
  • Eating at weird times of day
  • Ordering fast food over your lunch break
  • Getting your “lunch” from a vending machine

If so, you’re probably noticing that it’s hard to reach that slim waistline you’ve been craving. Rushing through mealtimes makes it harder for your body to burn calories. It adds literal pounds to your waistline. Here’s why:

Pastries

1. You Eat Too Much

Eating quickly doesn’t give your body time to signal when you’re full. This makes it easy to overeat. Any extra calories go straight to your waistline.

Taking your time to savor your food lets you digest what you’re eating. This balances blood sugar levels and reduces the amount of sugar turned into fat. Plus, relaxed eating prevents that nasty afternoon energy crash that leaves you reaching for caffeine.

Vending Machine

2. You Stay Hungry

Have you ever grabbed a candy bar and looked down to see the empty wrapper in your hand, but you don’t remember eating the candy bar? That’s exactly what happens when you eat on the go. Scientists have discovered that it’s not just your stomach that tells you you’re full; your brain does, too.

When your brain is distracted with something else — walking or working — you won’t feel full even if you’ve eaten enough. You’re going to have major munchies, and what happens next probably won’t make you proud.

2 Minute Ritual

3. Your Body Misses Out on Fat-Burning Nutrients

People who eat on the run often choose foods that aren’t exactly healthy. It’s tempting to grab toaster pastries, donuts, muffins or burgers and call them a meal because they’re so convenient. But they’re also nothing but empty calories that make you gain weight.

On the other hand, fresh fruit fills you up and gives your body tons of energizing nutrients. Many of these antioxidant superstars supercharge your metabolism and help you burn fat.

Eating at work

4. The Portions Are Huge

If eating on the go means swinging through a drive-thru, you have to deal with the massive portions of most fast-food restaurants. DON’T SUPERSIZE IT! Even normal burgers and fries are enough to blow past your daily calorie limits. The gigantic portions of most places can quickly undo any exercise you’ve done all week long.

Apples

What Can You Do?

How can you avoid gaining weight if you have a busy schedule? First, understand that eating on the go is dangerous and taking your time is healthy. People who rush through meals are at a much greater risk of heart disease, diabetes and obesity.

If a busy schedule is the problem, cook healthy foods the night before that don’t take long to serve in the morning, such as a fresh berry smoothie. Set aside a reasonable amount of time to enjoy eating, such as 15 minutes for breakfast, and 30-45 for lunch and supper. During this time, RELAX.

If you’re at work, find a nice outdoor spot where you can sit and eat a tasty sandwich or salad. Savor the flavors, talk with friends, or just enjoy the refreshing air. This can help you lose weight, and I guarantee you will feel more productive.

High Calorie Foods That Are Actually Healthy

If you’re trying to eat healthy and watch your waistline, calories may seem like the enemy. It’s a well-known fact that some of the unhealthiest foods are absolutely full of empty calories. But not all calories are bad. In fact, they’re crucial for your health and survival.

Check out this list of nutritious foods that are surprisingly high in calories, and you’ll see firsthand that you can achieve optimum health by including quality high-calorie foods in your diet. Just make sure you eat them sparingly, because any high-calorie food can make you gain weight if you eat too much of it.

1. Peanut Butter

Peanut butter is one of the most versatile high-calorie foods out there. You can find it in everything from Asian cuisine sauces to candy bars. It also happens to be good for you. This delectable nut butter provides a decent amount of protein, as well as vitamins and minerals such as zinc, magnesium and potassium.

Unfortunately, you won’t reap the health benefits of peanut butter if your daily serving comes from a candy bar or cookie dough batter. Instead, try smearing a tablespoon of smooth and creamy peanut butter into the crevices of fresh celery stalks. The peanut butter will help satiate you and the celery will delivery a powerful punch of vitamins and minerals (plus, it has an incredible crunch).

2. Nuts

Nuts are amazing snack foods  because they fill you up so effectively. This is partially because of their high calorie content (which tops at a 190 calories per ounce for some varieties). But don’t let that scare you away.

Nuts are rich in protein, fiber and various essential nutrients. Try substituting a small handful of nuts for your favorite unhealthy crunchy foods, such as chips or cookies.

3. Quinoa

Quinoa (pronounced “keen-wah”) is a funny-looking grain that hasn’t yet become popular in many American dishes. But if people realized how nutritious this little grain is, they’d want to eat more of it every day! Quinoa is one of the few complete proteins in this world (which means it contains 9 essential amino acids). It’s also high in omega-3 fatty acids and fiber, which are both great for controlling diabetes. Be careful to eat it in moderation, though, since a single cup of the cooked stuff contains 222 calories.

4. Olive Oil

There are some types of oil that have a bad reputation for a reason. Low-quality oils such as vegetable oil or canola oil are full of omega-6 fatty acids, which can be harmful for your body if consumed in large amounts. Olive oil, on the other hand, has a much healthier ratio of omega-6 to omega-3 fatty acids. It also has strong ant-inflammatory properties and may help you manage your blood pressure. Who knew?

Olive oil has just under 120 calories per tablespoon, so try not to go crazy with it. Just a teaspoon here and there will do you good. Try drizzling a bit on a fresh salad or using it to cook your vegetables and meats.

How To Create Cheap and Healthy Meals for Your Family

How To Create Cheap and Healthy Meals for Your Family

Many people think that “healthy” is synonymous with “expensive,” but I love proving them wrong. With a little forethought, you can save money each month while still providing your family with nutritious and delicious meals every night (or as often as you want to cook).

Here’s how to create cheap and healthy meals you can proudly feed to your family.

Set a Budget

Listen up. Eating healthy isn’t going to cost you an arm and a leg unless you don’t set a budget for your groceries. The very first step you should take when creating a healthy meal schedule is to figure out how much you can spend on groceries.

Once you have a number, you can look for recipes that fit within your budget. This will take you a little bit of time, but it’s absolutely worth it.

“Healthify” Your Favorite Meals

You don’t have to completely change your palate to enjoy healthy foods. Instead, take recipes you already know you like and make a few tweaks here and there to “healthify” them.

Healthify

Here are some of the top ways to make the most delectable unhealthy recipes a lot healthier.

  • Make one or more healthy substitutions. Use fat-free milk instead of whole milk, trade enriched pasta with whole-wheat pasta, or cut the meat content in half and add more vegetables.
  • Reduce the amount of salt, fat and sugar. Too much salt, fat and sugar aren’t good for your health (not to mention your waistline!) Here are some easy ways to limit the amounts of these ingredients in your meals.
  • Salt - To cut back on salt, try using other seasonings to flavor your food. Thyme, cayenne, allspice and oregano can all add great flavor to your food and can reduce your need to use salt.
  • Fat - To make sure your baked goods are still deliciously soft while cutting back on fat from butter, just use half the butter. You can replace the other half of the butter with mashed banana, unsweetened applesauce or prune puree.
  • Sugar - To limit your sugar intake, add up to ½ less sugar than what’s called for in your favorite recipes. You can make up the difference by adding other sweet ingredients, such as nutmeg, cinnamon, allspice or cloves. Flavorings such as almond or vanilla extract can also add the most delightful hint of sweetness.
  • Make your portion sizes smaller. One of the easiest ways to cut back on calories is to simply make portion sizes smaller. This will not only help you save money, but it may save your waistline, as well!

Figure Out What Ingredients Your Kids Will Eat

A little experimentation with healthy foods can help you figure out what your kids love, hate and tolerate. Remember to be creative. Your kids may think they hate carrots, but might change their minds if you puree some cooked carrots with a bit of olive oil, cinnamon and nutmeg.

Kids Meals

Once you figure out what healthy components your kids like, you can rotate them into your meals regularly.

Take It a Week at a Time

Making nutritious meals can get overwhelming if you think too far ahead. While some people thrive on creating month-long dinner schedules, most people do best when they take it a week at a time.

Every weekend, take a few minutes to figure out your meal and grocery needs for the next week. Pick up all your groceries in a single trip, if possible. This will save you precious time and stress.

Healthy Breakfast