$$$avers Fruit High Protein Kid Friendly Menus Tips

Amy’s Organics Saves the Day!

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semi-homemade meals

 

I always have a few of Amy’s Organics prepared meals in my pantry and freezer. I’ve tried many of the frozen and boxed brands and haven’t found them to be that tasty, but Amy’s Organics have been a hit every time I’ve served them. And it’s fabulous to know that all of the ingredients are organic, and most meals use whole grains. Many of the frozen items come in individual and family size. On a busy day all I have to do is pull one out, heat and eat. They’re great as is, but a few semi-homemade meal hacks such as adding frozen veggies or leftovers from the fridge I can up the veggie intake and stretch one meal into two.

And when they’re on sale I stock up on as many as my freezer and cupboard can hold.

Beans, refried

Amy’s refried beans are perfect for making a healthy burrito, nachos or a layered dip. I like to stir refried beans into broth with some of Amy’s salsa for a quick bean soup.

burritos and tamales

These burritos are all around 250 calories and delicious. I love to serve them with loads of salsa and call it a meal. For the little ones, I put them in a bowl and cut them up. They look like a mess but that doesn’t matter since they disappear real fast.

cereal

Amy’s has lots of great cereal choices. Perfect in the morning with nondairy milk and sliced fruit.

enchiladas

Another great quick and easy dinner. If you need a little somethin’ somethin’ to feed a hungry teen you can heat up a can of Amy’s refried beans to serve with the enchilidas.

kids meals

Your little darlings will love these healthy lunches and dinners. Serve them with sliced fruit or veggies on the side for a little extra nutrition.

Pasta & Ravioli

Much better for you than a can of orange spaghettios.

lasagna
There are several varieties to choose from.

macaroni & cheese
These meals have so much sauce that you can stir in up to a cup of cooked veggies.

pizza

So MANY varieties. May favorite is the Roasted Vegetable. Eat as is, or pile a salad on top and eat it like a sandwich.

Pizza Snacks

Kids, adults, everybody loves these. I heat up a cup of pasta sauce and serve it as a dip.

Sodium light

These are not my favorites but it’s nice to see that they offer this option

Soup

Love, love, love their soups. My fave? Any of the chilis. I eat the chili straight out of the can as soup, on hot dogs and hamburgers, and over eggs. If I want a light meal I’ll add some broth to the chili.

 

What are your fave Amy’s Organics hacks? Share in the comments.

Guidelines Kid Friendly Tips

The Power of Water

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We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should, it’s not a habit that many people form.

But there are some very powerful reasons to drink lots of water every day, and forming the habit isn’t hard, with a little focus. The above is the beginning of an excellent, short & very informative article published by Dumb Little Man. Read the rest of the article here.

 

How to Keep Your Family Safe From Toxins

Make Drinking Water More a Part of Your Life

Replace your plastic water bottles with stainless steel.

Fill a stainless steel bottle 1/2 full of water and place in the freezer. When you’re getting ready to leave the house fill the bottle to the top with fresh water and you’ll have ice cold water for quite a long time.

Fill ice cube trays with orange, lemon, lime, grapefruit or watermelon juice. Pop them into your water glass for a little extra flavor.

Puree mint with enough citrus juice to make a smooth puree. Freeze in ice cube trays and add them to your water glass whenever you need a flavor boost.

Use herbal tea bags to add flavor to your water.

 

$$$avers Beverages High Protein Vegetarian

Protein Powder – Find the Right One

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I like to have a vanilla and a chocolate protein powder in my cupboard at all times. Besides all the benefits cited by health professionals they are simply a quick and easy way to make a meal when I’m hungry, when I’m losing weight, when I’m on the run, when I feel like a sweet snack …

UnDiet Tip:

Save $$$’s by using any of the following in your protein drink:

  • fruit that won’t make it to the next day in your protein drink
  • the last bit from a sugar-free jam jar
  • any fruit or sweet potato puree that your baby refuses to eat

There’s a protein powder out there for everyone

Organic Protein Powders

Isagenix has one of the best tasting organic and refined sugar free protein powders out there.

Muscle Building Protein Powders

Joey Vallancourt gives readers 5 ways to choose the right protein powder to match your weight lifting goals.

Vegan Protein Powders

One Green Planet has 7 Must-Try Vegan Protein Powders which they have tried and tested. They also have some great suggestions for how to use protein powders in things other than smoothies.

 

Gluten Free Protein Powders

Thank you to FitSugar for sharing these five gluten free protein powders with us.

Sugar Free Protein Powders

Whether I’m looking for a muscle building protein powder or a vegan or organic powder, as far as I’m concerned it should definitely be free of refined sugars. The Celiac Diva has the lowdown on sugar free protein powders.

Tips

Resources for UnDiet Friendly Foods

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In an Internet culture where link posting is pitifully indiscriminate The UnDiet wants you to know that the links on this page are carefully researched and only posted if deemed to be helpful or otherwise of interest to you, the discerning UnDieter. We routinely decline to trade links with sites seeking to post their links when we find that their site does not meet our specific requirements.

Annie Chun’s traditional Japanese udon soup bowls are all-natural, vegetarian, contain no MSG or preservatives.
They cook in just one minute and are packed in an Earth-friendly biodegradable bowl. Product of the USA.

Annie’s Homegrown has a wonderful variety of prepackaged meals, snacks, desserts, kid-friendly meals … Everything I’ve tried from Annie’s has been delicious.

Dixie Diner Summer fun can leave less time to prepare healthy and UnDiet conscious meals and this incredible site is packed full of completely healthy, and meat-free prepackaged meals. You’ll be amazed at what you can buy here! Take a cruise through the products pages just to experience a drop-your-jaw moment. One word of caution: they have a product called Trutina which says it has no bitter taste, and sorry to say – it’s not true. Check out the review below for Soy Rocks.

Soy Rocks: taste great, although have that slightly bitter taste from the Trutina sweetener (similar taste to Sweet ‘N Low). Although I’ve found that when I use these rocks with other foods the bitter taste is hidden. For instance I stirred them into a pudding and let it sit in the fridge overnight. The next day I had a delicious fudgy cake – the Soy Rocks had absorbed the moisture from the pudding.

Ethnic Grocer offers more than 20,000 ethnic food products. Also recipes for light versions of many favorite ethnic dishes.

Good Baker What can I say about the Good Baker dessert and pancake mixes except WOW! I can’t remember the last time I was this impressed with a food product. All of their products are low fat, cholesterol-free, with mostly organic ingredients, whole grain organic flours including whole soy flour. All ingredients comply with UnDiet guidelines including the organic evaporated cane juice used to sweeten their mixes. These mixes couldn’t be any easier to prepare, just add water and oil, pour in the pan and pop in the oven. Thirty minutes later – YUMMY chocolately delicious brownies. Note: the natural sugar used in this mix does raise your insulin level so you should only indulge in these goodies occasionally while in weight loss and not too frequently when in maintenance.

Hickory Farms has wonderful cheeses and meats. Take advantage of their free shipping to experiment with some new flavors or rediscover your old favorites. Send a dieting friend a fruit basket or a high protein dieter a beef and cheese basket.

Indian Harvest has the finest rice, grains and beans available to chefs – and now available to consumers! Their gourmet offerings include soups, salads, olive oil, chutneys, cookbooks, kitchenware, and samplers.

Kalyx Foods – natural and organic herbs, foods, spices, coffees & teas.

La Tortilla whole wheat, oat-fiber, fat-free tortilla that is only 3 carbs per tortilla (if you care about such things). You can order these on-line (or call 1-800-446-1516) by the case (they do freeze well) or most supermarkets carry this brand. If you’ve tried regular white flour fat-free tortillas & didn’t like them, try these. They taste much better.

Miss Roben’s foods for those allergic to wheat, gluten, & dairy; also many egg-free foods. Read ingredient lists carefully; many contain white rice powder (an UnDiet no-no), cornstarch (which I caution you to use infrequently) & some do contain dairy. Their product list is too extensive to go through here but I did go over the bread products & the Potato Bread Mix & Mock Rye Bread are good UnDiet breads. All the pastas except for those with sauces are good choices. They also have a Soft Pretzel Mix (under Pizza Pie Crust & More) that looks terrific! All of the cookie mixes contain refined sugar – alas, it isn’t a perfect world. UPDATE: as of January 29th, 2013 we could no longer find Miss Roben’s online. If any of our readers can give us the 411 on them please let us know in the Comments section.

Nature’s Path is a good resource for healthy, whole grain baking mixes, breakfast foods, snacks …

Rocky Mountain Organic Meats cattle are raised on natural grains and grasses, without the use of growth hormones or antibiotics, and are certified by the American Health Association. “Many of our customers tell us that Rocky Mountain meats tastes the way meat used to, full of flavor and clean.”

Seafoods.com is your source for fresh and frozen Seafood delivered overnight to your door. Choose from over 1,400 varieties of seafood including tuna, live lobster, shrimp, Mahi Mahi, crab and more. Whether you’re two or two hundred, you’ll love their fresh products and fast delivery. Now you have no excuse not to enjoy a backyard clambake.

Sunspire, finally a source for grain-sweetened chocolate chips!  They also have a wide variety of other hard-to-find ingredients. Check them out, you’ll be glad you did. Oh and don’t leave their site without putting a bag of their Sundrops in your cart. You  will not be sorry – promise.

The Natural Pantry Soymage Parmesan Cheese Alternative, Veggie Gravy Mixes, Ethnic Entrees, Nutritional Yeast Flakes, Egg & Cheese Substitutes, Milk Alternatives (soy-free), Vegetarian Broth & Gravy Mixes, Ethnic Entrees, Entree & Side Dish Mixes (Rice & Pasta, Stuffed Potatoes, Couscous, Polenta – Dinner-Size & Single Serving Cups), Soup Mixes (Dinner-Size & Single Serving Cups), Dried Mushrooms, Sodium-Free Sauces, Salad Dressings, Anchovy-Free Worchestershire Sauce, Organic Baking Mixes, Hot Cereals, Organic Chocolate, Cookie & Pudding Mixes, Broccoli Sprout Seeds & Sprouting Kits, Mori-Nu Tofu Instant Pudding & Pie Mixes. They’re working on setting up an on-line shopping cart, but until then you can go to the site to compile your shopping list, then call 1-800-695-2241 to order.

 

 

Fruit Neutral Recipes Starches Vegetarian

Beet & Roquefort Salad

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This recipe is from The Silver Palate Cookbook and doesn’t need any modifications to meet UnDiet guidelines.

This hearty salad is especially welcome in winter. It goes perfectly with a ham, grilled sausages or the like, and the color combination is striking on a buffet table. As a variation you may omit the Roquefort and sprinkle the salad generously with chopped fresh dill.

  • 8 to 10 medium-size beets
  • 3 tablespoons red wine vinegar
  • 3 tablespoons walnut oil
  • 1/2 cup shelled walnut halves
  • 1/4 pound imported Roquefort cheese
  • freshly ground black pepper, to taste

Wash beets well, and trim stems and roots without piercing the skin. Drop the beets into a large kettle of boiling salted water and cook until tender, 20 to 40 minutes, depending on the beets. Drain, cool, and peel beets, and cut into julienne.

In a mixing bowl toss the beets gently with the vinegar and walnut oil. Taste and add more of either if you like; there should be just enough to coat the beets. Cover and chill until serving time.

To serve, toss the walnuts with the chilled beets and arrange in a shallow serving bowl. Allow to return to room temperature. Crumble the Roquefort evenly over the top and grind on black pepper to taste. Serve immediately.

6 to 8 portions

 

Kid Friendly Recipes Starches Vegetarian

Ranch-Style Baked Beans

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This is one of Global Health & Fitness’ Healthy Recipes with some UnDiet variations.

Preheat oven to 400 degrees.

Heat 1 teaspoon extra-virgin olive oil over medium high heat. Saute 1 cup stewed tomatoes, with their liquid and 1/4 cup chopped onion, about 3 to 5 minutes.

Stir in 1/2 cup unrefined sugar, 1 tablespoon mustard, 1 & 1/2 teaspoons balsamic vinegar, 3 cups and 3/4 cup canned red kidney beans; cover and simmer over low heat for 10 minutes.

Remove lid and simmer for 15 to 20 minutes.

Nutritional Information: Calories: 243 ~ Carbohydrate: 54 grams ~ Cholesterol: 0 milligrams ~ Dietary Fiber: 7 grams ~ Fat: 0 gram ~ Protein: 9 grams ~ Sodium: 600 milligrams

More healthy, delicious recipes from GHF and a suggested shopping list.

 

 

UnDiet suggestions for leftover Ranch-Style Beans:

Ranch-Style Pasta: spoon hot Ranch-Style Beans over buttered whole grain pasta.

Ranch-Style Tacos: spoon hot Ranch-Style Beans onto warm corn tortilla. Top with shredded lettuce and chopped tomatoes or salsa.

Ranch-Style Sloppy Joes: add browned ground meat to beans. Heat through and spoon over whole grain buns.

Recipes Starches Uncategorized Vegetarian

Adults Only Grilled Apple Sandwich

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Melt a little butter in a skillet over medium heat. Place 1 of 2 slices of whole grain bread topped with nondairy mozzarella cheese in skillet. Grill until lightly browned and cheese is melted. Remove to plate. Melt some more butter and add the other slice of bread topped with cheese.

While second slice is grilling spread first slice with Celery Pesto and top with thinly sliced apple. When 2nd slice is done spread it with more Celery Pesto and place on first slice of bread.

Living Food Neutral Recipes

Celery Pesto

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salmon-w-pesto

This pesto is a delicious way to use up all the inner leaves and stalks in a head of celery. Try it, I promise you’ll be pleasantly surprised.

Pulse the following ingredients in a food processor or blender until just short of being a puree:

1 cup celery leaves & tender inner stalks
1 cup green onion, white & green parts
2 cups parsley
1/2 cup roasted garlic
1/2 teaspoon sea salt
1/2 teaspoon black pepper

Drizzle extra-virgin olive oil in slow stream just until mixture holds together.

Use pesto to make:

  • Sandwich spread in place of mayo.
  • Milder sandwich spread: mix pesto and mayo.
  • Spoon over fish, chicken, steak, pork, or turkey.
  • Salad Dressing: mix pesto and mayo, add a little fresh lemon juice, thin with buttermilk. Taste and add sea salt and/or black pepper to taste.
  • Pasta Sauce: mix pesto and extra-virgin olive oil. Taste and add sea salt and/or black pepper to taste.
  • Garden Fresh Tomato Soup: mix a little pesto into Tomato Soup.

 

Basic Information Tips

Help! Why is My Diet Not Working?

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Now available on Kindle.

Now available on Kindle.

The list below is extracted from my book “Help! My Diet Isn’t Working: Identify & Banish Your Weight Loss Monsters”. If there are some tips that you find difficult then just start with the ones that are easier for you. If this takes care of the problem then you’re home free. If not, then begin eliminating others one by one. When you’re satisfied with your progress you can stop eliminating things or keep going to speed up your weight loss and facilitate a healthier lifestyle.

You’re welcome to ask questions in the Comments about any of the items below. In the book I provide a full explanation for why a certain technique or suggestion is given.

  1. Check your diet for hidden refined sugars and ruthlessly eliminate them.
  2. Check labels for corn syrup products such as high fructose corn syrup and toss out any that contain these.
  3. Caffeinated drinks kick up your blood sugar, switch to decaf.
  4. If you’re not exercising at all, or exercising very little, you may need to add some physical activity to your routine to continue losing weight. To raise your metabolism so that you’re burning calories all day long you need to exercise at least 20-30 minutes at an intensity that has you sweating within 7-12 minutes into your workout.
  5. Once you reach your goal weight you’ll find it easier to hold at that weight if you consume no more than one 12 ounce beer or one to two 4 ounce glasses of dry wine a day. During weight loss, consuming alcohol on a daily basis can be a huge saboteur. It depresses your metabolism, stimulates your appetite and it’s loaded with high glycemic index calories.
  6. Cut back on carrots, potatoes and corn (including popcorn) until you begin to lose again or until you reach your goal weight. These foods all metabolize as sugar.
  7. Switch UnDiet plans: try switching to Produce Power for one to two weeks or make it a regular part of your lifestyle by eating Produce Power for one or two days a week.
  8. If you’re already doing Produce Power you may be consuming too few calories, so try switching to Protein Blast .
  9. If you’re on Protein Blast and have hit a plateau it often helps to switch to eating Fruit in the morning and Veggies and Starches for the rest of the day, completely eliminating Proteins for 3-5 days. When you start losing again go back to your plan of choice.
  10. Most chewing gum contains either sugar or aspartame. Eliminate it during weight loss.
  11. Re-read all labels looking for hidden refined sugars, aspartame, Nutrasweet and other items.
  12. Double check your daily intake to be sure you haven’t strayed from your calorie count, carb count, portion size or whatever measure you’re using for your weight loss.
  13. You may be deficient in at least one vitamin or mineral. You should be taking a multivitamin with minerals twice a day, essential fatty acids (especially Omega-3) twice a day, and a daily supplement of Chromium.
  14. Be sure that you’ve eliminated trans-fats (margarine and foods with partially hydrogenated oils).
  15. Some medications especially heavy duty tranquilizers, many diet pills, long term use of anti-depressants, diuretics, birth control, estrogen, and antibiotics can interfere with your metabolism, thus halting or slowing weight loss.  Check with your doctor to see if any medication(s) you’re taking could be the problem and if there is something else you could take. If you’ve been UnDieting for two or more weeks you might want to ask your doctor to retest you to see if you still need the medication(s) or if you need the same dosage.
  16. A thyroid condition can slow or stop weight loss. A simple at home test for a thyroid condition is to take your temperature under your arm within ten minutes of waking up in the morning. An underarm temperature below 97.8 suggests hypothyroidism or hypometabolism. Of course whether you test negative or positive, make sure you check with your doctor.
  17. Cut back on, bread, rice, pasta and other Starches until you begin to lose again or until you reach your goal weight.
  18. If you’re on the Protein Blast make sure that you’re counting  your carbohydrates correctly. Read labels, write down everything you eat in a day for several days and have a friend check your list for hidden carbohydrates.
  19. Diet sodas, diet gelatins, powdered diet drinks and many other prepackaged diet and “sugar free” foods contain aspartame or sucrose which slows or halts weight loss in many people. Substitute non-alcoholic beer which is  a Starch, Arrowhead Fruit-flavored mineral waters (many other mineral waters contain sweeteners & Starches) work with all meal plans, or distilled water with a squeeze of fresh lemon or lime juice.
  20. Don’t use more than 6 tablespoons of heavy cream in your coffee in a day. This isn’t a hard and fast rule, but if you’re having trouble losing  weight this could be the culprit.
  21. If nothing is working, you may be metabolically resistant. This can occur for many reasons, especially if you are severely overweight and/or have yo-yo dieted in the past. The Fat Blast can be the ticket to kicking you into a downward spiral. The Fat Blast gives you even faster results than total fasting. Isn’t that incredible – you can eat and lose weight faster than when you’re not eating at all! Note: DO NOT stay on the Fat Blast for more than five days.
  22. Even “good” sugars like Rapadura, Sucanat, raw unfiltered honey, real maple syrup, date sugar, Sweet ‘N Low … when consumed in too high a quantity can halt weight loss. Try cutting them out for a few days and see if your weight loss resumes. If you still want to use these sugars use them occasionally, not daily.
  23. If you do eat sugar try to eat it 30 minutes before or after a meal. Sugar, yes even good sugar, inhibits digestion and we all know what that means – EXTRA POUNDS! This doesn’t include sweeteners that don’t spike your insulin level such as aspartame, Sweet ‘N Low, Somersweet, and others.
  24. If you’re having trouble with indigestion try not eating acid Fruits (oranges, tomatoes, lemons, pineapples …) with Proteins. Acid Fruits can hamper Protein digestion and result in putrefaction. Milk and orange juice, while by no means an indigestible combination, is far from a good combination. Orange juice and eggs however are an even worse combination.
  25. If you’re having trouble with indigestion try not eating Starches and sugars in the same meal. This combination will produce fermentation in most people.
  26. If you’re having trouble with gas and/or upset stomach when eating Fruit try eating melons by themselves, not combining them with other Fruits and foods. This guideline is based on the ease and speed in which melons decompose in the digestive system.
  27. Milk is best taken alone or not at all. Milk is the natural food of young mammals; each species producing milk adapted to the needs of its young. The young of each species, including our own, take the milk alone, not in combination with other foods. Milk doesn’t digest in the stomach, but in the duodenum, the result being that when milk is taken the stomach does not secrete digestive enzymes.
  28. You may be using too much soy with your Starch meals. Try cutting back or eliminating it from Starch meals.
  29. If you’ve been mixing Protein with Starches in small amounts and you’re weight loss has stopped you may be using too much of one food group with the other. Cut down on how much Protein you mix with Starches and vice versa.
  30. Make sure you’re eating at least 50% raw foods each day and preferably 80% when trying to lose weight. Also make sure that at least one meal, preferably breakfast is completely live.
  31. If you’re eating too many peanut products, which are acid forming and difficult to digest this may have slowed your weight loss.
  32. Pre-digest nuts, beans, and grains by soaking in water for thirty minutes before cooking or eating them raw. Discard the soaking water.
  33. Make sure dried Fruits and vegetables are sulfur free.
  34. Some people find they lose weight easier if they eat Fruit only in the mornings and not any other time of the day unless it’s a Living Foods day.
  35. Giving yourself a Living Foods day once a week will jump start your weight loss. Better yet, treat yourself to a Living Foods day 2-3 days a week until you reach your end or mid-weight goal.

 

High Protein Kid Friendly Neutral Recipes Starches Vegetarian

Zucchini Stuffing

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This summer squash dressing is a nice way to enjoy a winter comfort food with your summer garden bounty.

Preheat oven to 350 degrees.

Saute ingredients below in extra-virgin olive oil until crisp tender, about 7-10 minutes:

  • 2 pounds summer squash into medium-thick slices
  • 1 small onion, chopped
  • 1 cup carrots, grated or celery, chopped


Mix 1 can cream of celery soup* and 2 cups creme fraiche, sour cream or low-fat yogurt or a mix of these.

Stir veggies into soup mixture.

Mix 2 cups whole grain bread crumbs and 1 teaspoon seasoning mix such as Mrs. Dash or Spike. Pour 1/2 cup melted butter over crumbs, stir to combine well.

Place half of crumbs into buttered square pan. Place soup mixture on top. Top with remaining bread crumbs. Bake for 25-30 minutes.

*You can use pretty much any “cream of” soup such as asparagus, cream of chicken, cream of broccoli …

Mushroom Dressing

Replace the zucchini with mushrooms and the carrots with celery and use cream of mushroom soup.