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Living a GR8TR Life Every Day

Food

Buffalo Cauliflower with Instapot Airfryer

There was a groan when I told the family I was making cauliflower for lunch. At the end of lunch, they were mad I did not make two heads of cauliflower instead of one. This Buffalo Cauliflower recipe is done in an air fryer and is very healthy and does not taste like you are eating cauliflower at all.

These buffalo caulifower nuggest were crisp, healthy and delicious. And so fast and easy to make.

Print Recipe

Air-Fried Buffalo Cauliflower

This healthy, fried Buffalo Cauliflower recipe is so good, you might want to make two batches.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Side Dish, Snack
Cuisine: American
Keyword: buffalo, spicy, vegetarian
Servings: 4 People
Calories: 55kcal
Cost: $4

Equipment

  • Instapot
  • Instapot Air Frier Lid

Ingredients

  • 1 Head Cauliflower Medium
  • 1/2 tsp Course Salt
  • 2 tbsp Mayonnaise
  • 1/2 tsp Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1 tbsp Sriracha Sauce
  • 1 tsp Dijon Mustard
  • 1/2 tsp Ground Black Pepper
  • 1 tsp olive oil
  • 1 tbsp Breadcrumbs
  • Side of Ranch Dressing

Instructions

  • Peel leaves and core Cauliflower. Wash well.
  • Pull florets into about one inch pieces. If some are big, cut them in half.
  • Put into large plastic container with tight lid. Place all other ingredients in container with Cauliflower and shake to evenly coat all pieces. Do not overshake as pieces may break and become too small.
  • Add to Instapost Airfrier Basket and use air fryer setting for 20 minutes. At 10 minutes, use tongs to rotate and move them around. Be careful, it is hot.
  • After 20 minutes, they should be lightly browned on the outside. Serve with ranch dressing on side.

Notes

A nice thing about the air fryer is that it does not need to preheat.  It will be hot within a minute or so.

Don’t have an instapot air fryer? You can bake them in the over at 400 degrees for 10 minutes, stir and bake for another 10 minutes as well. The down side is they may stick to the pan more and you will need to preheat the oven, so it will take longer.

If you have an instapot and do not have the air fryer lid yet, I got it yesterday and in less than 24 hours made homemade sweet potato frenchfries and then for lunch the next day just made up this recipe for cauliflower buffalo nuggest. It is so easy and convenient. We almost never deep fry things because of the health aspect, but now we can make many more dishes.

Of course, the ranch to dip them in is totally optional. We used an off the shelf ranch dressing, but you can get fancy and make your own as well.

Some ideas for substitutions are more olive oil to exclude mayonnaise. Cayenne Pepper in place of sriracha sauce and if you only have Galic Salt, use it but exclude the other salt recommendation.

Your bread crumbs can be plain or seasoned, but if they are seasoned be sure to cut back on salt additions as well. Since several of these ingredients have salt, like sriracha, mustard, and seasoned bread crumbs, you may want to leave the additional salt out until after cooking and you taste it.

One thing that pleasantly surprised me also about this dish is that the cleanup was so easy. The instapot air fryer has a basket inside the usual instapot pot, which got some crumbs in it. However, it was a very quick clean and did not produce the waste and mess that I expected. I think that is partially because the mayonnaise binds well to the cauliflower and holds the spices to it, keeping the bites intact and helping them turn out perfectly.

Your family is going to love this Buffalo Cauliflower nugget recipe and you are going to have to start buying more heads of cauliflower because suddenly a fairly bland vegetable is going to go from a fake rice substitute to a fried buffalo chicken wing substitute.

Healthy Pancake Syrup

I stumbled onto this healthy pancake syrup recipe by accident. We make a healthy version of pancakes for my daughter, who goes to college and does not get lunch until 2 PM and she needs to minimize hunger throughout the morning. I know protein would be better, but she is also mostly vegetarian so loading up on chicken is not an option.

We have had syrup in the house ever since the kids were little, but we use it so infrequently that I did not worry about it. It was more a treat and definitely not a common thing anyone ate.

So with her increase in eating banana oatmeal pancakes, I went looking for a healthier syrup to accompany them. What I found is that there are “light” syrups and more natural syrups, but really nothing that would come close to being a healthy option.

Just by accident, I found a very simple way to make something she enjoys, is much more healthy and she actually likes BETTER than store-bought syrup. Now you can modify this as you see fit, such as Stevia instead of sugar if you prefer. But my philosophy about “healthy eating” is that if I am cooking at home and I know the bad ingredients are moderate, and not loaded on to make something taste great in a restaurant, I win. Even if it is not a kale salad.

The most important issue when making a variation of this healthy pancake syrup recipe is to watch it closely. It will burn very quickly because you only use a small amount of water to start to break down the berries and then the thicker, more syrupy berry compote will burn in seconds if you do not turn off the heat.

A small squirt of ReadyWhip is also a nice addition to the berry syrup and only adds 15 calories per serving, so while not “healthy” it is certainly better than fake maple syrup bought at the grocery store. And my kids would take the berry option every time over store-bought syrup.

Print Recipe

Healthy Pancake Syrup

Making pancakes less bad for you starts with a healthy pancake syrup recipe that is easy and tastes great.
Prep Time2 minutes
Cook Time5 minutes
Course: Breakfast
Cuisine: American
Keyword: syrup
Servings: 2 people
Cost: $1

Equipment

  • small pan

Ingredients

  • 10 berries Raspberry, Blackberry or Large Blueberries Fresh Washed, Or Frozen
  • 1 tbsp Sugar
  • 1/4 cup Water

Instructions

  • Begin heating water on stovetop in shallow pan
  • Add berries to water, bring to simmering boil
  • Watch closely, turning berries regularly
  • As berries soften, smash with fork lightly to form a sauce
  • Sprinkle sugar on sauce
  • As soon as berries are fully incorporated into the sauce, turn heat off
  • Dribble over pancakes when ready

Notes

The most important part of this is that the sauce burns easily.  It is very fast to prepare and you need to keep a close eye on it.

Some other questions people have:

Can I use Strawberries? – I like to add slices of fresh strawberries to the top as well, but I usually cook blueberries, blackberries or raspberries for the sauce.

Can I use frozen fruit? – When fresh fruit is in season, it is usually cheaper and better to use than frozen. However, out of season, it is good to use frozen fruit to make your healthy pancake syrup. Frozen fruit may have more liquid as it defrosts and often you can simply warm it up in the microwave and smash it with no water added. That is harder to do with fresh berries because they burst and make a mess.

What Happens When You Stop Drinking Alcohol?

This is NOT an article about not drinking for two years, or about substance abuse.  I am writing this based on personal experience of developing a bad habit of drinking too frequently in the afternoons and evenings, even though it did not appear to have a negative impact because I was not getting drunk.

There is a large group of people out where who are casual drinkers, who probably drink more frequently than they intended.  I, for one, thought a glass or two of wine daily was good for me, years ago when I started the habit.  Of course, that usually turned into 3-5 glasses in an evening.

Over the last year, I have stopped entirely for a few weeks and then gone back to drinking again, several times.  This has given me a real insight into the positive outcomes of cutting way back on alcohol. I have good data because I wear a fitness tracker and pay attention to the data.  I also run a business and am acutely aware of productivity. Not just butt in seat time, but actually getting shit done.

One important point about this is that one day, either drinking or stopping drinking, is just a blip with little effect.  What I mean by that is the positive effects I list below get stronger the longer you do not drink, and if one day you have a couple of drinks, but do not “start back up” drinking regularly, you are not going to lose all the progress you make.  This article is about changing your trend of drinking from regularly to rarely, and these effects will show themselves over time. 

Productivity

When drinking regularly, I would never work at night unless there was a client emergency. In fact, sometimes I would have a drink at 3 or 4 and really not do much but read the news in the afternoon. One I stopped drinking for more than a week, I actually got rather bored in the afternoons and became much more productive.  When working on projects I enjoyed, I would even work late into the evening because I liked the work, I was focused, and I was making money.  This added thousands of dollars to my revenue per month and I became better at getting things done and learning new things.

Weight Loss

As someone who is not in their 20’s anymore, losing weight and keeping weight off is more difficult.  I would say I eat extremely healthy compared to average, but alcohol leads to eating more other carbs, and that leads to steady weight gain and difficulty losing it again.  The best example is recently I went on a slow-carb diet where I cut out obvious carbs.  I know I can lose weight very steadily on this diet, as I have done it before.  In the first couple of days, not drinking, I lost nearly 6lb.  Then a negative experience with someone gave me an excuse to have a drink, which led to 4 days of drinking wine again steadily.  Even though the diet remained perfect, I gained 2lb during that time.  The only difference was the wine, and it was not excessive.  Three days of cutting out the wine resulted in another 5lb of weight loss.  Especially if you are a little older, you simply cannot lose weight while drinking alcohol.

Better Sleep

This should come as no surprise to anyone, but on average, you sleep better when you are not drinking regularly.  There are other factors like exercise, but alcohol does affect sleep, and sleep is critical to your health and wellbeing.  What I found is that actually, drinking can help you fall asleep faster in the evening, but the issue is that you get a lower quality of sleep and for me, I frequently woke up at 3 AM not feeling great, and at that point, I would have trouble going back to sleep.  This often resulted in only 5 hours of sleep or less overall.  Not drinking would result in about 6.5 hours of sleep or better. This is tracked in the smart device I wear and is based on data, not my personal opinion.

Exercise

For years, I rarely miss a day of getting a good 4-mile walk in, at a minimum.  While not intense, I prefer the low impact regularity of it, and I play tennis and am active in other things as well.  While drinking I did do all these things.  But by not drinking I did them better.  It basically came down to feeling better and simply skipping fewer days, because I didn’t have the excuse of feeling sore or crappy.  The net might only be 10% more exercise when not drinking, but 10% more exercise over a year adds up to a lot more fitness activity.

Savings

People that go out and drink spend a lot per month.  Over time, I really started just drinking to relax at home, which resulted in my only spending $200 to $300 a month on alcohol.  While not outrageous, that is over $3,000 a year which could have been invested, used to fix up something in the house, or reduce high-interest debt.  It is not a game-changer, but should not be ignored either.  Once I stopped spending money on alcohol, I felt a little freer to splurge on things for myself and my family, because I knew I was saving all that money.

Heart Rate

One interesting data point to keep an eye on when you drink is your resting heart rate.  This was the most obvious change that occurred right away.  The resting heart rate reduction and increase would happen the very next day when I would start drinking or stop drinking.  Typically, I was in the Good range anyway because I exercise and eat well.  However, there was a range from 65 to 80 and the single thing that made the biggest impact was alcohol.  Drinking would result in a cumulative 2 point a day increase of about 10 total points if I drink 5 days straight.  Not drinking would result in a loss of 1 – 2 points per day.  High 70’s when I drink, mid 60’s when I do not.  Why is this important?  Less stress on your heart, and it is probably one of the reasons you also sleep better.  I am no doctor, but this is an obvious data point that you can see very easily.

Gain Time

When you start drinking in the afternoon, you tend to relax and chill.  Occasionally this is great.  But if you are doing this multiple times per week, you are probably feeling like you cannot get stuff done.  The reality is the afternoons seem boring when you stop drinking, at first, because you are still alert and have energy.  Over time you will start getting more done at this time and it will seem like your day has many more hours to achieve your goals and get tasks done.

Better Habits

Making positive changes is difficult no matter what.  When you are drinking alcohol regularly, you are less likely to make a positive change or develop new good habits. The fact is, in the evenings your willpower will go down due to drinking.  When your willpower goes down, you start making excuses in your head to do something you are trying not to do (eat sweets) or not do something you are trying to do (go to the gym). If you want to develop good habits, try doing them one at a time and start with reducing your drinking to special occasions or one specific day a week, at most.  Then when you add more habits you want to develop, you won’t let alcohol sabotage the effort.

Tips to Reduce Drinking

  1. Substitute Other Liquids – I find I am accustomed to having a beverage and sipping it.  When I keep a glass of water, unsweetened decaf iced tea, or decaf hot tea with me in the evenings it really reduces my urge to drink alcohol.
  2. Don’t Keep It In The House – This way when you have a bad day, and really want a drink, you have to go out and buy it.  This won’t stop you all the time, but sometimes it will.
  3. Change Habits with Friends – One friend of mine always wanted to go out for drinks.  I started to offer to meet him for breakfast instead, and while we are still friends, we see each other a lot less because he was more interested in a drinking buddy and not as interested in getting together often.
  4. Avoid Labels – Whether you are an Alcoholic, a Social Drinker, an Abuser of Alcohol, a Weekend Binge Drinker, or you just drink to relax is not really the point.  The point is you have to be clear you would like to make a change and stick to a reduction or elimination of alcohol.
  5. Track progress – I found an app called LESS – Alcohol Tracker that is very light, no groups, and does not sell anything.  It just tracks your days without drinking to encourage you to keep streaks up.
  6. Don’t let a drink trick you – When you have one drink, realize your mind will start saying “You already had one, might as well have another…” and the same might go from one day to the next, with reasoning like “You already messed up the week, might as well enjoy it and drink again today.” Or you might even just hear that little voice in your head “…it’s Thursday night…it’s Friday… it’s Saturday … I just mowed the lawn and it is so hot… “ Practice shutting down those excuses your head makes because it is trying to trick you into having “one more drink.”
  7. Seek Treatment – if you are struggling to make a change that sticks, seek treatment.  It is a struggle for many people, and some need more help than others.  The change is worth it.

I hope this article is useful to you.  Please remember I am neither a doctor, psychologist, addiction specialist, or any form of a health expert.  These are just my personal observations over time.  I will still have a drink occasionally, but the more I reflect on what drinking does to me, the less I feel inclined to easily go back to drinking most days of the week.  You are really gaining more time in your day, and more years to live.  You cannot buy more life with money, but you can through your actions.

Bun Substitutes for Sandwiches

For many people, eating bread is not an option. For people who suffer from Celiac disease, eating barley, wheat or rye is out of the question.  For many of us, bread is an easy way to have a sandwich at lunch or dinner with a cup of soup, and call it a day.

Bread has been a staple in many cultures for thousands of years.  From the Greeks, Europeans, and Egyptians, the consumption of bread has been a tasty way to enjoy a meal, and feel satisfied.  Breads from different parts of the world have been adopted by different cultures because of the deliciousness and joy they bring to the table.

So, do you know how many types of bread there are? According to many sites, there are more than 20 types of bread, and the choice of your preferred one is a very personal matter. There are Baguettes, bagels, Naan, Brioche, Ciabatta, wheat, rye, pita, multigrain, etc, etc, etc. There is at least one that is sure to be a favorite in your life.

Unfortunately, for many of us, bread should be avoided most of the time.  Weight loss is not easy, and consuming bread is not going to help anyone achieve their goals.  Breads, pasta, cereals, or starchy vegetables are delicious and filling.  But, they won’t

If you want to enjoy a sandwich without having bread, here are 5 great options for you:

  1. Plantain – Use a plantain that is not ripe all the way.  Cut the ends, and through the middle to make it the size you want it. Bake it or fry it to flatten, and to achieve the desired consistency for a sandwich.
  2. Nori – They are the perfect substitute for bread. You can moist the middle to fold, once or twice, and achieve the desired shape for a sandwich.  You can use the nori sheet to have a carb-free burrito as well.  It holds perfectly, and it can hold all the yummy ingredients of a sandwich or vegetarian burrito.
  3. Sweet Potatoes-This is another perfect option to substitute the bread in a sandwich, and a tasty option as well.  Cutting the sweet potato lengthwise will give you the desired size to make a beautiful sandwich.  You can put them in the microwave to cook for a few minutes, take them out and bake them for a few more minutes to make them hardy enough for whatever items you want to put in a sandwich.  You can add salt, and honey to make the sweet potato sweet when you put them in the oven.  You can choose to have the skin on or off depending on the family’s preference.
  4. Romaine Lettuce Leaves-They are another perfect substitute to make a beautiful sandwich without having the bread.  They are the easiest to work with, and you only need to wash them thoroughly before you can use them.  You can salt them lightly to give them a bit of taste, but it is not necessary.
  5. Napa-Napa is another great substitute for bread.  The boat shape and size of the Napa leaves are a great way to fill them with meat, rice, or fish, or use them as a  bread substitute. Their crunchiness makes them an ideal substitute, and as with the romaine lettuce leaves you need to do very little with them.  Wash them, dry them and salt them lightly before you use them.  It takes less than 5 minutes to prepare a sandwich using Napa leaves.

Substituting bread in people’s lives is not easy. In the beginning, it might seem strange and a bit messy, but periodically, you will come to enjoy the “bread” you are using.  For weight loss, and to offer a different take on sandwiches, these options are a  great start.

5 Ways To Improve Your Life AND Cut Expenses

The first thing we need to do is agree that some of the things in this article are not going to be more fun.  When I write, “Improve Your Life” I mean in a healthy way, not in a binge drinking frat party way.  The real key to this article is if follow all of these things, you should save many thousands of dollars per year and also be healthier and happier.

Next I want to say I got this information from all over.  We reference some things, in other cases you can do a search and find different numbers from different sources.  This is not a scientific research paper – just an interesting article on how to save money while improving your life.

Cold Showers

Your first reaction might be “Hell no!” but give me a moment.  There are a lot of people that swear by cold (or colder) showers because they have significant benefits and they save you money.  Cold showers have been associated with increases Alertness, Refines Hair and Skin, Improves Immunity and Circulation, Stimulating Weight Loss, Speeding Up Muscle Soreness and Recovery, Easing Stress and Relieving Depression.  I have also heard that taking a cold shower when you cannot go to sleep and getting in bed right away will put you in a great, deep sleep if you have trouble with that kind of thing.

So fine, it is good for you if you can hack it.  But does it save you a lot of money?  I found a calculator for shower costs online here.  I did an example where I did a colder, shorter shower and a longer, hotter shower and compared the cost.  Turns out a family of 4 would save $478.50 in a year.  Not bad – and good for you.

Drink Less

Well, this is already starting to sound really sucky.  Take cold showers and stop drinking.  But in 2018 more evidence has been steadily coming out that the whole 1-2 drinks a day are good for you thing is not really true.  Women should have much less than that and even men should only be have a couple a week.  I found another calculator that will help you see how much you are spending weekly on alcohol.  And remember, it is not as good for you as you have been lead to believe.

In this very reasonable example, I have used this calculator and estimated a $1,872 annual expense per person.  If you live in a big city and like to go out with friends or coworkers a lot you are spending a lot more than this in fact.

Eat Less

The average American consumes more than 3,600 calories daily.  This is a 24% increase from 1961, when the average was just 2,880 calories. A man needs around 2,500kcal a day to maintain his weight with a healthy , balanced diet. Woman need around 2,000kcal a day. These values can vary depending on age, metabolism and physical activity, among other things.  Body builders and professional swimmers should not try this at home.

With all of this in mind, we simply eat too much – and food costs money.  We eat 37.5% too much food to be exactish.

How much money does the average person spend on food per month?  This figure varies based on age and income level.  Assuming you are middle class and a fairly young adult, it is $173 per week times 52 weeks which equals $8,996 in annual food costs.  Now if we cut that back by 37.5%, we would be saving $3373.50 per year per person.  And you would also save money on health care as it would reduce the likelihood of many weight related diseases.

This gets even crazier when you consider Forty percent of food in the United States is never eaten, amounting to $165 billion a year in wasted food, according to a report from the Natural Resources Defense Council.  This would figure that you might be throwing away 40% of the groceries.  If you are someone throwing away a lot of food, plus eating 37% more calories than you need, it means 75% of your groceries could be wasted or eaten when they should not be.

Cook More

According to the Bureau of Labor Statistics, in 2014, the average American household spent $2,787 on restaurant meals and takeout, compared to $3,971 on groceries. But in 2015, the average amount spent on restaurants and takeout jumped $221 to $3,008. Grocery spending, by contrast, increased just $44 per household to $4,015.

We all know that restaurant food tastes great.  It is higher in sodium, bacon fat, fried breading and slathered in butter or some delicious sauce.   If you learn to make good, healthy meals at home and cut the restaurants, you can save money and be healthier very easily.  Going out no more than once a week should cut that restaurant bill in half or less, saving approximately $1,500 a year and

Walk or Bike More Short Trips

In 2017, the average household made 1.5 trips per week to grocery store.  Most likely these were done driving.  As mentioned above in the article, chances are you have too much food in your home already so going 6 times a month is too much.  But instead of saying “You can’t go”  let’s say you can only go on bike or walking unless you are going for a big run that should only happen 2-3 times per month.

Walking and biking are great exercise and if you really want something, just make yourself go on foot.  Chances are the craving will not be worth it if you have to walk there.

By using this strategy you will help yourself cut down on those food and alcohol expenses mentioned above while also saving gas and car maintenance.  AAA estimates that it costs 58 cents per mile to operate a car. Of that 58 cents,  only around 11 cents is in gas. The other 47 cents goes for expenses like, maintenance, insurance and depreciation.

So if you cut down on short trips by walking or riding your bike more, you could save several dollars on each trip and get better fit and buy less crap.  Putting a savings tag on this is harder but let’s say you cut $5 a week in car expenses plus another $10 per week in stuff you do not buy on a whim.  That is small but would add up to $780 saved in a year.

All told, all of these things would make you healthier.  And I certainly do not mean to imply to never take a hot shower or have a glass of wine again.  But the little daily things add up to huge savings and health benefits.  Let’s recap.

In one year, a family of 4 average people can save the following:

  • Cold Showers: $478.50
  • 2 Adults In Family Cut Drinking: $3,774
  • Eating Only Recommended Calories for Family of 4: $13,494
  • Eating Out Maximum 1 time per week: $1,500
  • Walking more and driving less: $780

This is all based on averages, different sources and fuzzy math.  We are just having fun here.  But this would suggest these changes could save an average family of four $20,026.50 per year.  Your results will vary.  But that is a lot of savings and health benefit.

If this all seems a little extreme, remember to start small and no one says you have to go to this level.  Shorter showers and less restaurants alone could save you some cash.  Make it work for you.  This is just an example of how you can imagine a different life.

Healthy Lifestyle Basics

The Cleveland Clinic and many other hospitals and organizations across the country offer programs on health and nutrition that can help you live a healthy life.  The Cleveland Clinic lists 7 things you need to eat and do to live a healthy life.

  1. Eat at least 7 helping of fruits and vegetables daily.
  2. Choose whole grain more often. Packages  are now labeled with whole grain, multigrain , etc. Read the labels!
  3. Limit your meat consumption.  Chicken and fish are the recommended meats by every organization that deals with healthy living.  Processed meats are not to be included in your diet, or to be kept to a very minimum.
  4. Consume foods rich in calcium and vitamin D.  While exercising, aim to get fifteen minutes of sun exposure
  5. The way you cook your meals is important.  Poaching eggs instead of frying them can help you maintain a healthy weight.  Steaming vegetables instead of frying them, or microwaving them is always preferable.
  6. Get active.  If you start slowly is better than not starting at all.  Dedicate a set  time where you exercise regardless of whether you have dishes in the sink, or laundry to switch.  Choose a time where it’s very probable you’ll make it.  It will become a habit if you stick to it for a week or two.
  7. And last but not least, Keep a healthy body weight.  It is so hard to start when you have 30 or more pounds to loose, that you get discouraged.  But, remember the weight didn’t come overnight, and having a healthy body weight lets you live longer.  Isn’t that worth the effort?

Before I close this, there is something you need to check out as well. The United States Department of Agriculture Supertracker allows you to create a profile to find out what and how much to eat. You can enter basic information, and they will have a personalized plan for you to explore. Check it out and see if it fits your lifestyle. GO! and let us know if it works for you.

Low Budget – Healthy Diet Secrets

According to the Centers for Disease Control and Prevention (CDC), Obesity is common, serious and costly. According to them, more than one-third (36.5%) of US adults have obesity, and while childhood obesity is declining it is still high and affects close to 13 million children in the United States.

What does that mean for your family?

According to them, low-income families are more in danger of having a child suffering from obesity, and also among adults, especially Blacks and Hispanics.

Obesity means a health issue problem that costs the United States government close to $150 million dollars a year. If that is not something very troubling to consider, consider the health of your children and your spouse or partner and the health risks associated with obesity:

  • Heart Disease
  • Stroke
  • Type 2 Diabetes
  • Certain types of Cancer

All those diseases are preventable diseases that can be combated by exercising and having a diet that is reasonable. There seems to be a misconception between a healthy diet and the high cost of acquiring it. Contrary to many of these misconceptions, there are many healthy foods you can find at your grocery store that do not cost a lot of money, for example:

Lentils – A 1 lb. of Lentils at the local grocery cost can cost you around $1.50. Half a cup of cooked lentils can give you around 9 grams of protein, iron, and potassium with 115 calories. You can cook the lentils in soups or side dishes with other vegetables that can give you many nutrients your body needs.

Beans – A 1 lb. of beans at your local grocery store can cost you as little as $1.39. Beans are full of fiber, potassium, and magnesium. They are a great source of healthy carbohydrates that can fight off hunger and keeps you feeling full longer. Beans and lentils are two cheap alternatives to meat and the recipes you can do with beans and lentils range from salads to soups and everything in between. Hint: soaking beans and lentils overnight can make it easy and quick for you to cook the next day.

Oats – Who said cereals are the only breakfast in the United States? Replacing cereal with oatmeal is not only cheaper but healthier too. The sugars that are included in every serving of cereal will show in a bigger belly in your child. Oatmeal will keep your child feeling full longer, and your wallet will show the difference.

Sweet Potatoes – sweet potatoes are full of vitamin A and vitamin C. A 3lb. bag of sweet potatoes at your grocery store can cost you around $2.94. If you cook the potatoes in the oven with a teaspoon of oil and a dash of salt, you will have a dish that is filling, cheap and is good for you.

Regular Potatoes – Regular potatoes are full of fiber but also full of vitamin C and Potassium. The bad rep they get as a fatty, unhealthy food is because we think we need to eat them fried, full of butter and cheese, or accompanied by a big hamburger. This cheap food will certainly keep your child full and happy after they eat it for dinner.

Having a healthy diet does not have to be expensive. You do have to adjust your thinking and your stomach to these new foods and to prepare them in a way that seem appetizing to you and your family. But, the benefits associated with these foods are too many for you to ignore, and the cost associated with them is too little for you not to try.

Recipes with these items are abundant, and the steps to follow to get a great result are all over the internet.

Making these items part of your family meal planning can keep costs low and bellies full of healthy goodness.

Can You Prevent a Virus with Zinc?

There is a lot of bad information going around about virus cures. One meme going around is that zinc will prevent Coronavirus. This has led to a run on Cold-EEZE lozenges. The idea behind these lozenges is that if you eat them regularly right at the beginning of a cold, the zinc in them will reduce the time and severity of a cold. There is science to back it up, although it is not a magical cure and it does not prevent you from getting sick in the first place.

The rumor that zinc can prevent Coronavirus (COVID-19) started because someone shared an email that a doctor sent to his family and close friends. He gave all the good advice you hear about avoiding crowds and washing your hands, and one point in his letter suggested that zinc could help.

This is probably good doctorial advice, but not specific to lozenges and it is not advice from the leading expert on coronavirus. Just decent general advice to fight any cold or flu.

I am not a doctor. But I like to write about (and cook) (and eat) food and it seems like a better strategy might be to have healthy amounts of zinc in your diet at all times to ward off any type of illness. The last thing you would want to do is buy those lozenges and be sucking on them every day. Instead, getting more zinc in your diet from your daily food would be a great way to improve your defenses.

Which Foods Have High Zinc?

The highest levels of zinc in foods are red meats and shellfish. The problem with this is that eating them every day would not be good for you. During any cold and flu season though, maybe a few more meals with those things could help.

However, I want to be at a good, even level of zinc in my body all the time and I cannot do it with shrimp and burgers. (wish I could) Instead, there are a number of things that are easy to eat every day and when done regularly will sustain your zinc levels at a higher level.

Beans, Lentils, And Chick Peas Are High In Zinc

Black Beans, Chick Peas and Lentils are the 3rd highest common foods that contain zinc. You need several helpings a day, but it is fairly easy to eat beans with your breakfast, a cup of lentil soup with your lunch and beans as a side dish at dinner. We always have 2-3 helpings a day in our family. It is important to soak the beans before cooking to improve the digestibility and absorption of the zinc. See our easy black bean recipe here.

Seeds Are High In Zinc

Next is seeds. The funny thing about seeds is you can toss them into many dishes to add a health boost. That recipe I just mentioned for healthy black beans has flaxseeds added to them. Talk about packing a zinc punch. Black beans and flaxseed are full of zinc. Other seeds that can be even better are help seeds, squash and pumpkin seeds. These are a bit harder to eat but high in zinc. Sesame seeds are also high in zinc and they can be sprinkled on top of a lot of dishes to make them look great and add benefits.

Nuts Are High In Zinc

Nuts are also a great option for zinc. Peanuts, pine nuts, cashews, and almonds are all good sources of zinc and they can be eaten as a snack between meals or added to salads or sauces. Another option is a serving of peanut butter, which has 0.85 mg of zinc. That is 7.7 % of the recommended daily intake for men and 10.6 % for women.

Beyond that, zinc levels go down but you do get some from dairy and eggs. Some vegetables, like potatoes and sweet potatoes, are high in zinc.

Lastly, it might be time to indulge in some sweets. Dark chocolate which is less sweetened can contain a high amount of zinc, but also has a lot of calories that make it something you do not want to try to use as your exclusive source of zinc to fight off the coronavirus or other illnesses.

Viruses going to be a major concern to people, but the advice in this article is good for getting better levels of zinc from natural sources which has been proven to improve health and fight off viruses or at least reduce their severity. And most of the food listed here is great for you anyway.

Is Coffee Really Good For You?

Many people, from adults with full-time jobs, or college kids with packed schedules, rely on coffee as a source of energy. People not only depend on the effects from the caffeine, but genuinely enjoy the flavor. Coffee can be comforting, especially during the cooler months, when it feels even better to sip on something warm. According to an analysis by the European Journal of Epidemiology and a study conducted by the McGill University Health Centre, coffee’s benefits outweigh its risks.

  1. Coffee consumption helps prevent against cardiovascular diseases and cancer.
  2. Smoking decreases the benefits that coffee has for your body.
  3. Despite popular belief, there is no correlation between coffee and its link to the probably of getting gastric cancer.
  4. Can help prevent diabetes by increasing plasma levels and boosting your metabolism.
  5. Can aid/prevent damage in the liver.
  6. Drinking coffee can help stimulate the central nervous system which can protect against neurodegenerative disorders such as Parkinson’s disease.
  7. A single cup of coffee also contains many nutrients such as Riboflavin, magnesium, manganese, potassium, and niacin.
  8. According to a 2011 study conducted by Harvard School of Public Health, women who drank at least four cups of coffee per day, were 20% less likely to become depressed.

When coffee might not be the right call for you…

  1. There is a very small link between coffee and miscarriage, so if you’re expecting, coffee might not be your #1 go to beverage.
  2. Caffeine can raise LDL cholesterol, however proper filtration of the coffee grounds can help eliminate most of the risk.
  3. If you have trouble sleeping at night, or suffer from anxiety, coffee might not be the right drink for you.

In conclusion, although coffee has a multitude of benefits, those benefits can also be overshadowed by how you drink it. Many of the pros that are related to coffee are not included in high-calorie options from popular coffee shops. When drinks contain more milk, than coffee, it is likely that you are just getting more sugar and fats than any real health advantages. Be wary of flavored creams and artificial sugars, instead, opt for a splash of milk, or even some honey or agave nectar for added sweetness.

Healthy Breakfast Options

Scientific studies have found that people start the day with a certain amount of will power and throughout the day that reserve of strength wanes as people become tired, hungry and distracted.

For that reason, regardless of how well or poorly you eat throughout the day, you have no excuse not to eat a healthy breakfast. This healthy breakfast recipe is the perfect example of how you can have great taste while having good protein, lots of vitamins from different colored vegetables and slow-burn energy with healthy carbs like black beans.

black beans
Black beans have protein and provide a steady energy source, reducing your hunger.

The good thing about that recipe is you can substitute most of the ingredients for other options depending on seasonal availability, taste, and your personal eating choices. For example, the spinach can be kale or cabbage, and the sausage can be vegetarian.

Other healthy breakfasts can include the following:

  • Steel Cut Oatmeal with Flaxseed and Berries
  • Egg White Vegetable Omelet
  • Protein Powder & Oatmeal Pancakes

The simple fact is that in the mornings, you can build habits that are very regular and easy to follow. Dinner will probably be hit or miss for most people as they are more tired, more hungry and have more options when they are out and about. Whether you are trying to lose weight, maintain your current weight or be super fit and healthy, it does not matter. The morning is the best time to stick to a healthy plan with a tried and true healthy breakfast recipe and just eat it every day.

If you have a cheat day where you let yourself go, you can cheat with the same recipe. Add cheese, add more meat if you like that and add toast or tortillas. All of these things make the breakfast have more calories and carbs, but also makes it tastier while still getting the benefit of all of the vegetables and proteins.