How to Fit Healthy Eating Into Your Busy Schedule

Eating healthy can seem like an uphill battle. Whether you feel like you are constantly battling stress that pushes you to eat unhealthily or whether you struggle with the motivation to actually take the time to make healthy food, thinking about some of these ideas can get you started. But be sure to take the time to really self-analyze so you figure out what your main struggles are and what you really should be focusing on.

Prepare Simple, Healthy Snacks

Whether you are working a typical 9–5 or are staying at home taking care of the kids, life gets busy quickly and it can be easy to unexpectedly miss meals. According to Kayla Itsines, having healthy snacks on hand will help you cope with hunger throughout the day.

Additionally, as you are feeling increased stress, having healthy snacks on hand will help you turn to something other than unhealthy food if you have been conditioned to turn to food when you are feeling not as great.

Set Aside Days to Cook

Setting time aside to prepare your healthy meals will make a big difference in your long-term success. Simply put, eating healthy often requires more work than eating out or eating unhealthily.

Figuring out the best approach to meal prepping varies by person. Some people prefer to simply chop vegetables so they’re ready to be added to different meals when the time comes. Others may prefer simply freezing fully cooked food for later.

Regardless of the method you prefer, think about vacuum sealing some of your food. According to Vacuum Sealers Unlimited, you can store everything from fruits and vegetables to bulk foods in a vacuum-sealed bag. This will help preserve their freshness longer and will save space in your fridge.

Plan Your Meals

According to Super Healthy Kids, another important aspect of enabling yourself to eat healthily is planning your meals for every day of the week. Figuring out the best way to do this differs from person to person, but the principle is the same—when you know what you’re going to eat, you’ll be less likely to give in to cravings.

Try meal prepping a few different main courses over the weekend. Then at the beginning of each day, decide which ones you are going to have for the day.

Taking some of these steps will be instrumental in your journey towards more healthy eating. Of all things to really focus on, focus on preparation. Healthy eating isn’t something that happens accidentally, it takes planning. But when that planning is done well, you will set yourself up for success.

Read this next: How to Enhance Your Eating Experience With New Flavors

Another Wed treat day…

Someone asked for keto friendly and full sugar treats for a “thing” Wed.

My goto Lemon Bliss cake (waiting patiently for it’s final glaze) should fit for the sugar group.

The two keto friendly cookies should cover the rest. One laced with orange for a added freshness.

Another one for my “Dorian Gray Collection” here at home. ❤️❤️

One of my favorite things to be gifted with personally creative expressions from friends.

I am not talking “art” in the sense that it has to perfectly executed (although thats never a bad thing to get either and I have many professional artist friends whose work I love 😉).

But rather, art that reflects the creators unique imagination, personality, growth, spirit, feelings and emerging style. I have kept all of them over the last 30 years and always smile when each new one arrives.

Keep in mind, I define art widely, as any expressive form someone puts energy into. From handmade holiday and bday cards to sketches, music “tapes”, movies, jewelry and paintings etc.

This week, just when I needed a smile during a rough one , Mike sent me this sketch. Which is framed and up already!

Thank you Mike for thinking of me! Another one for my “Dorian Gray Collection” here at home. ❤️❤️

How a fruit almost killed musicals.

Sometimes my mind recalls the oddest and most arcane things. Such as this shipwreck of a musical, of which less than a handfull of my friends every recall seeing but I did (and own a early bookleg copy vhs of it). One song often came to mind; Speed with was a odd to the future and our fascination with meth use.

At 40 years old, its extreme camp with its also “tanked siblings” that rolled out including Can’t Stop the Music, Xanadu, Popeye and Neil Diamond’s The Jazz Singer all released within six months of each. One writer on its 40th birthday described it as “Trying to be The Rocky Horror Picture Show, Hair, Jesus Christ Superstar, and Tommy all at once (with a disco flavor, even though disco was for all intents and purposes dead by the end of 1980) https://thespool.net/anniversaries/the-apple-review/ currently.

The Apple

And yes, you too can have it stuck in your grey matter as its currently out on Amazon Prime

How to Enhance Your Eating Experience With New Flavors

When it comes to cooking, it can get easy to fall into a routine. When you buy the same things every week and cook the same things every week, you can start to feel a need to switch things up. Switching things up doesn’t have to be overwhelming if you make a few small changes to your eating habits.

Try New Spices

One of the best ways to immediately add new flavors to your regular meal rotation is by adding new spices to your meals. Even if you still plan on having chicken and veggies, you can season them with Cajun seasoning to pack a punch and totally shift the flavor palette.

Figuring out which spices will be good options for you to start out with, think about the different flavor profiles you are drawn to or are curious about. Maybe you’ve never had Haitian food or maybe you’re curious about Colombian spices. Identify some of these flavor profiles and then make spice blends accordingly. That way you can just use those spices on your food and you’ll be ready to go.

Cook with a Different Oil

Another way to switch up your eating experience is by using different oils. Most people use vegetable oil or olive oil in their cooking. And while these oils have benefits, switching it up can be good. For example, try coconut oil to have a slightly sweet taste to your food. You can also use hemp oil for cooking to provide your food with a nutty flavor.

Try a New Recipe Altogether

When you want to switch up your eating experience, it can be overwhelming to try new recipes all the time. And when it’s hard to try new recipes often, it can become hard to try new recipes at all. Consider choosing one day a week when you’ll try a new recipe—maybe Friday night.

Then, if you only plan to make one foreign dish a week, you’ll be able to look forward to it as a fun change from the normal and you’ll also be able to be less overwhelmed by the process of making new things.

Enhancing your everyday eating experience can seem challenging at first. When you have established a comfortable routine, it can seem unmotivating to break it. But even making simple small changes to your everyday eating habits can help you try new flavor profiles.

Looking for a new recipe to try? Try this Keto Chocolate Chunk Biscotti!

Some Black Friday Specials

I do not have affiliate agreements with any of these vendors – I just like the products. 

  • Buying coffee gift cards to help feed folks – you can see yesterdays post on how Joe Coffee Provincetown is using its gift card campaign to raise money for the local Soup Kitchen in Provincetown (SKIP) here: November 27, 2020
  • Plant Apothecary.com is running its Black Friday sale and including free shipping for orders over $25. They are one of my fav body washes and I purchase the Wakey Wakey and Get it On pretty regularly. But also love Start Happy one.

These I also have affiliate agreements with – so for transparency, I am noting that:

  • Some of you know I am a fan of @PlexusWorldwide and use the #slim and #collagencomplex powders daily. Well, they have a preferred customer discount of 20% through Monday; https://plexusworldwide.com/MentorSF/home use the code# GIVE2U .

 

Giving Back in Provincetown at Joe Coffee Provincetown

Hey Everyone,  I hope you are recovering from however you choose to celebrate on Thursday. I know some of you have jumped on the Black Friday bandwagon. Like, may of you, this year more than ever I will be shopping more online. But while I will still use some of the “big-box stores” I also am making an effort to use local and small businesses when I can.

Several recommendations I have I will list below as well.

Drinking Coffee For Good at Joe Coffee Provincetown

Hanging out at a coffee shop is usually part of my morning ritual when I travel, as Paul usually sleeps in. It gets me out of bed and catching up with local pals or out walking. Not to mention they often serve as part of my mobile office on more than one occasion. Now – it is no secret that a part of my heart is always in Provincetown and I have posted about my trips back a number of times. Well,  my old college pal, Glenn, and two friends of his took over ownership of Joe’s Coffee in February of 2019. They even managed to make it into my last summer’s TikToks about the new app they had rolled out while I was working on the COVID19 response instead of vacationing this year.

@frank_mentorsfOne of the of the few gifts of #COVID19 is app & web based ordering. #coffee #coffeeshop #notalkingbeforecoffee #fypシ #provincetown #notalk

♬ original sound – Frank

 

Joe Coffee is running my favorite type of promotion this season. For every purchase you make, they are giving back money to Provincetown’s Soup Kitchen. SKIP as it is known in town prepares upwards of 150 hot lunches a day from Nov – April each year and with so many people not working as much leading into the winter  – supporting these programs is more important than ever.

Joe Coffee is running two winter promotions; 

Gift Cards for you and others

For all gift cards purchased between Nov 28  and Sunday, Dec. 13- they will donate money to SKIP. the more the value, the more they donate.

    • gift card value: $25 – $49;  joe donates $2 to SKIP
    • gift card value: $50 – $99;  joe donates $5 to SKIP
    • gift card value: $100 plus;  joe donates $10 to SKIP

To order your gift cards (which can be sent via email to the recipient if you want to send as a gift) use this GIFT CARD Link:   https://www.toasttab.com/joe-coffee-cafe/giftcards

SKIP Guest Cuppa’

You can also purchase a SKIP GUEST CUP OF COFFEE  either online from anywhere across the USA or In-Cafe at the register. Each of these sold, will be added to the 150 FREE COFFEE COUPONS  they already plan to include in the SKIP GUEST lunch bags on the day that Joe Coffee sponsors lunches. These coupons come in handy when someone wants a reason to hit the coffeeshop and money is tight. Sure – will it save the world? No. But can help someone have some reason to get out (masks and all) without worrying does that money need to be spent elsewhere.

You can buy a SKIP coffee donation here: https://www.toasttab.com/joe-coffee-cafe/v3

For more information on Joe Coffee you can visit them online at https://www.joecoffeeptown.com/ or check out its Facebook page https://www.facebook.com/joecoffeeptown and Instagram page https://www.instagram.com/joecoffeeptown/

For more on SKIP visit them online at https://www.skipfood.org or visit the SKIP’s Facebook: https://www.facebook.com/soupkitcheninprovincetown/

Note – This post has no paid affiliate links I earn nothing from sharing this post.

Keto Chocolate Chunk Biscotti

I am a huge biscotti fan and I have hate paying the price for them in the store when they are super each to make. I do a bunch of flavors, but one of my “go to’s” is a recipe for mini M&M Chocolate Marble Biscotti that I found some time back. But with friends and family members eating more Keto or gluten-free I have started to play around with recipes and this one got a remake this week.

So I went from this version with all the sugar and flour:

To a new version that uses almond four, sugar substituted ingredients:

 

With a few minor tweaks, I was able to get it working to rave reviews. But first, you have to have the ingredients. So I used these alternative brands (I don’t have a relationship or affiliate with any of them) but they are all easily available at both Safeway and Luckys grocery stores. in my test batches, I found I liked the chocolate bars chopped up better than using the Lily’s chips.

Here is the recipe:

Ingredients

  • 1/2 cup of margarine softened (You could use butter but it will affect the softness of the biscuit – but add more flavor)
  • 1 cup granulated sugar substitute – I used the Monkfruit version
  • Two large eggs
  • 1 teaspoon Vanilla extract
  • 1 pinch of salt
  • 2 -3/4 cups Almond Flour ( with up to an additional 1/4 cup if needed on the side)
  • 1 teaspoon baking powder (you may find you can use less)
  • 1 teaspoon baking soda (you may find you can use less)
  • 1 -3/4 cups sugar-free chips or chocolate bars chopped up
  • 1/4 cup unsweetened cocoa powder*
  • 1 cup slivered almonds (optional)
  • 2 tablespoons instant coffee granules (optional)
  • 1/2 teaspoon Almond Extract (optional)

To make:

Preheat over to 325°F.

Cover two cookie sheets with parchment paper ( if your sheet are large you can do two bars at once but they will spread some)

Note- this batter is soft enough to do by hand or hand mixer if you do not want to use a stand mixer

Steps:

  1. In a large bowl, cream margarine and sugar substitute until light and fluffy;
  2. Mix in eggs and vanilla.
  3. In a medium bowl combine flour, baking powder, salt, and baking soda;
  4. blend into creamed mixture. Note: The dough will be much softer than the traditional version.
  5. you may want to add in some extra almond flour here if needed.
  6. Stir in 1 1/4 cups of chocolate pieces, mix well
  7. Layout plastic wrap on your counter and scoop out the dough and shape into a ball with your damp hands.
  8. Divide dough ball in half. Put one half back in the bowl, and leave one on the counter.
  9. Add the cocoa powder and coffee granules to one half of the dough in the bowl. Work together until the dough and powders are mixed. The cocoa powder will make the dough stiffer as well.

Making the marbled look

  1. On the plastic-covered counter ( you can also use almond flour on the counter if you prefer not to use plastic). Gently knead the  “white” dough and shape it into a wide log. Put aside.
  2. Do the same with the “chocolate” dough and gently knead into a similar shape
  3. Place the two logs together, one on top of the other, and knead them three times together to form a marbled effect.
  4. Divide the dough into two pieces again  and roll out as two similar shaped logs about 2 inches wide

Baking:

  • Place each log on a cookie sheet, (leave room around the log as they will spread in baking).
  • Bake for 20-25 minutes ( Almond flour burns faster than regular flour – so keep a close eye on it. In my oven 20 min was perfect)
  • Remove from the oven and let cool in the pan for 15 to 20 minutes
  • Carefully remove from the pan to a cutting board (They will be soft! )
  • Using a serrated knife, slice logs into 1/2 inch slices (it may yield anywhere from 12 to 15 slices per log depending on how you cut them)
  • Rearrange them back on the cookie sheet cut sides down.
  • Bake an additional 10 minutes, Turning the over halfway through is optional
  • Turn the oven off and let them sit in the oven for another 5-10 min
  • Then remove from the pan and let them cool on a rack. store tightly covered

Other tips

  • Wrap each log in plastic and place in the refrigerator fo 15 min – 30 min before baking to chill helps to slow the spread when baking.
  • You can freeze the logs until ready to bake in the future, just let thaw 10 -15 min before baking.
  • Adding the coffee granules is optional. If I don’t have any, I don’t use them. Don’t use ground coffee.. it will be too bitter