Safara Fisher

I don’t think I am alone when I say when the winter weather gets going I get to knowing FOOD! Yup its natural.   The days and evenings spent shoveling snow, trying to carve a little pathway through the snow for our little doggies to play, snowshoeing, snowflake eating, snow angel making…you get it…yes these all require energy.

The truth is however we could simple do none of these things and still feel the insatiable need to consume more to keep our bodies warm.

What we choose to eat can make the difference in how we feel each day. When the weather gets cold have a tendency to want to eat more carbs, sugars and heavy laden rich foods. We are looking for quick sources of energy and we want something that will be lasting and keep us going.  But we do well to take a step back from the table and assess our meals before we dive into them.  Simple swaps of some favorites can make a big difference in the amount of sugar, salt and carbohydrate loads we take in during the season.

Here are some BASIC SWAPS you may want to try out for your Breakfast, Lunch and Dinner.

Breakfast– Quick Oats SWAP FOR Oat Groats– yes having oatmeal is a wonderful way to start the day on a cold day.  Many of us choose this option as a healthy cholesterol alternative.  But the type of oatmeal we choose is just as important.  When selecting an oatmeal, look for the word “groats”.

Oat groats are whole oats with just the husk of the outer layer removed so they are completely unrefined.  That means no processing, stripping down layers or alternations.  What is retained are the nutrients and fiber.

You can simmer 1 cup to 3 cups H20 (add little salt) for 2 hours and make it the night before or what I like to do is put it in a crock pot and let it cook overnight.

Lunch– Peanut Butter Jelly Sandwich SWAP FOR Sunflower Butter and Fruit- The standard lunch of any kid who finds themselves in an American public school at some time in their life will encounter the peanut butter and jelly sandwich.  Either it will be packaged and sent off with them to school one day or a menu item at their cafeteria.

Easy to make and a wonderful source of protein with the right amount of sweet and salty flavoring it’s no wonder the sandwich is such a hit.  An easy way to get the sugar, salt lowered and add in more healthy fiber and protein.  There are a number of butters on the market and you can find them in different varieties.

As for the jelly, well I think it goes without saying crushing some blueberries whole on a piece of bread or eating them along side vs. spreading a jelly loaded with sugar to make it taste like blueberries in your sandwich is just not what you need.

Dinner– White Rice or Pasta SWAP FOR Brown Rice varieties We are so fortunate to be living in a time where we have choices.  No longer do we venture out to the supermarkets and find ourselves choosing between varieties of name brands on the same product.  We now have variations on most of our basic foods that make eating fun and enjoyable for millions of people with food allergies and intolerance.  One that has taken off is the use of rice as a replacement for wheat.

We can find any number of options in this category.  When selecting however it is good to bear in mind that we will pack on the same calories and insulin drivers based on what we choose. When selecting rice, choose from varieties that are brown.  Pasta, rice, rice cakes you name it you can find it.  Also look for brown rice brands that just have brown rice in them. Sometimes the packaging can say “whole” or “brown rice” but have added salt.

It’s also good to try to flavor it yourself with your own spices and seasonings as the packets included in the prepackaged varieties can have any number of added ingredients.

Well I hope this finds you enjoying your meals with a little more variety and balance to enjoy.  May your meal be full of good energy and healthy properties that keep you warm inside and out.

Share how you transformed your meals by making these simple swaps.

In health,

Safara