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{"id":1387,"date":"2015-03-01T09:00:21","date_gmt":"2015-03-01T14:00:21","guid":{"rendered":"http:\/\/safaraf.com\/?p=1387"},"modified":"2015-02-18T18:29:55","modified_gmt":"2015-02-18T23:29:55","slug":"simple-swaps-for-winter-binge","status":"publish","type":"post","link":"https:\/\/safaraf.com\/?p=1387","title":{"rendered":"Simple Swaps for Winter Binge"},"content":{"rendered":"

$\"\"$ <\/a>I don’t think I am alone when I say when the winter weather gets going I get to knowing FOOD! Yup its natural.\u00a0 \u00a0The 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.<\/p>\n

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.<\/p>\n

What we choose to eat can make the difference in how we feel each day.\u00a0When the weather gets cold have a tendency to want to eat more carbs, sugars\u00a0and heavy laden rich foods.\u00a0We are looking for quick sources of energy and we want something that will be lasting and keep us going.\u00a0 But we do well to take a step back from the table and assess our meals before we dive into them.\u00a0 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.<\/p>\n

Here are some BASIC SWAPS<\/strong> you may want to try out for your Breakfast, Lunch and Dinner.<\/p>\n

Breakfast<\/span>– Quick Oats SWAP FOR Oat Groats<\/strong>– yes having oatmeal is a wonderful way to start the day on a cold day.\u00a0 Many of us choose this option as a healthy cholesterol alternative.\u00a0 But the type of oatmeal we choose is just as important.\u00a0 When selecting an oatmeal, look for the word “groats”.<\/p>\n

Oat groats are whole oats with just the husk of the outer layer removed so they are completely unrefined.\u00a0 That means no processing, stripping down layers or alternations.\u00a0 What is retained are the nutrients and fiber.<\/p>\n

You can simmer 1 cup to 3 cups H20 (add little salt)\u00a0for 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.<\/p>\n

Lunch<\/span>–\u00a0Peanut\u00a0Butter\u00a0Jelly Sandwich\u00a0SWAP FOR\u00a0Sunflower\u00a0Butter and Fruit-<\/strong> The standard lunch of any kid who finds themselves in\u00a0an American public school at some time in their life will encounter the peanut butter and jelly sandwich.\u00a0 Either it will be packaged and sent off with them to school one day or a menu item at their cafeteria.<\/p>\n

Easy to make and a\u00a0wonderful source of protein\u00a0with the right amount of sweet and salty flavoring it’s no wonder\u00a0the\u00a0sandwich is such a hit.\u00a0 An easy way to get the sugar, salt\u00a0lowered and add in more healthy fiber and protein.\u00a0\u00a0There are a number of butters on the market and you can find them in different varieties.<\/p>\n

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\u00a0vs. spreading a jelly loaded with sugar to make it taste like blueberries\u00a0in your sandwich is just not what you need.<\/p>\n

Dinner<\/span>– White Rice or Pasta SWAP FOR Brown Rice varieties<\/strong> We are so fortunate to be living in a time where we have choices.\u00a0 No longer do we venture out to the supermarkets and find ourselves choosing between varieties of name brands on the same product.\u00a0 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.\u00a0 One that has taken off is the use of rice as a replacement for wheat.<\/p>\n

We can find any number of options in this category.\u00a0 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.\u00a0 Pasta, rice, rice cakes you name it you can find it.\u00a0 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.<\/p>\n

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.<\/p>\n

Well I hope this finds you enjoying your meals with a little more variety and balance to enjoy.\u00a0 May your meal be full of good energy and healthy properties that keep you warm inside and out.<\/p>\n

Share how you transformed your meals by making these simple swaps.<\/p>\n

In health,<\/p>\n

Safara<\/p>\n[contact-form]\n","protected":false},"excerpt":{"rendered":"