Healthy Eating Tips & Recipes

[M. Steng]

So I've been on a pretty strict diet the past couple months and have seen good results in my weight, measurements, and overall health and fitness. I couldn't find anything in a search, so I thought it might be good to have a thread where people could discuss healthy eating habits and have a place to share good recipes for those of us trying to watch what we eat.

I've been cooking a lot of my own soups lately, which I think is a great way to watch sodium content and also feel a little sense of accomplishment when it turns out well. If anyone is interested I have a really good low-fat tomato bisque recipe that has been turning out really great lately.

Tonight's dinner was some marinated grilled chicken (lemon juice, coriander, cayenne, and cinnamon), and roasted veggies (broccoli, asparagus, carrots, spray w/ cooking spray and add black pepper and crushed red pepper, bake at 425 for 15-20 min).

Feel free to share any good tips or recipes!

[JRS1386]

Eating healthy is so expensive. I try to watch what I eat for certain things and eliminate stuff that have a lot artificial crap in it, but no strict diet plans.

[M. Steng]

Originally Posted by JRS1386

Eating healthy is so expensive. I try to watch what I eat for certain things and eliminate stuff that have a lot artificial crap in it, but no strict diet plans.

I somewhat agree, sort of. Starting out it is very expensive because you need to essentially replace all your snacks and regular meals with healthier stuff. But, once you get that initial grocery trip out of the way, it's not as bad. The key is to buy in bulk. I got 14 chicken breasts at Costco today for $17. That'll last me probably 3-3.5 weeks, and cost per meal (adding in veggies and brown rice) is like $2 a meal. If you're okay with paying the upfront cost of buying healthy stuff and trying to find good deals, the price per meal is actually very reasonable. It just seems like a lot because you're paying all at once.

The past two weeks my grocery bills have been $44 and $51 and I haven't spent a cent on takeout food. Price per meal is about $2.61 which I think is pretty affordable (plus some snacks, so let's say about $8-10 per day).

[jcc522]

My Fitness Pal is a great app. Scan bar codes to track caloric content, ect,

[chadizzy1]

I quit caffeine over a year ago, and quit all soda last summer (was drinking caffeine free then just dropped that too).

Now it's just water, Gatorade, and decaf tea.

[cruscott35]

Gatorade is as bad as soda in terms of sugar.

And eating healthy isn't inheriently more expensive. It's just that like Steng said, you don't have the initial products on hand to do so.

[chadizzy1]

Originally Posted by cruscott35

Gatorade is as bad as soda in terms of sugar.

And eating healthy isn't inheriently more expensive. It's just that like Steng said, you don't have the initial products on hand to do so.

Yeah I recently found that out. Someone recommended Vitamin Water Zero.

I'm not a big fan of water so I try to consume non soda drinks and Gatorade has been something I've enjoyed.

I've also heard Powerade makes a "healthier" alternative.

[neumdogg]

Originally Posted by jcc522

My Fitness Pal is a great app. Scan bar codes to track caloric content, ect,

I use this app too. Love it.

Well, when I was employed, I used it. I find it much easier to eat healthier when I am on a work schedule. Since I got laid off, everything has been thrown off and I haven't been calorie counting.

[Lee3691]

One of my biggest contributions to this thread is never buy farm raised salmon and never order Salmon in a restaurant (as they almost exclusively use farm raised salmon) Freshly caught and frozen much healthier than "fresh" farm raised. Sockeye isn't too much more expensive than Atlantic, and is usually freshwater. Obviously King Salmon is the best.

[cruscott35]

Originally Posted by Lee3691

One of my biggest contributions to this thread is never buy farm raised salmon and never order Salmon in a restaurant (as they almost exclusively use farm raised salmon) Freshly caught and frozen much healthier than "fresh" farm raised. Sockeye isn't too much more expensive than Atlantic, and is usually freshwater. Obviously King Salmon is the best.

Fresh is better for you, but it's not like farm raised is bad for you.

[LowEnd_Theory]

Good thread to start-- potential to turn righteous and sour-- but hopefully it'll stay mostly positive.

Sounds like you're eating healthier than a lot of people out there. Good for you.

I've got to ask about the Costco chicken though. Any chicken that costs $1-3 a pound is a red flag to stay away-- do you know its quality?

[SqueeBaBooSquee]

Originally Posted by chadizzy1

Yeah I recently found that out. Someone recommended Vitamin Water Zero.

I'm not a big fan of water so I try to consume non soda drinks and Gatorade has been something I've enjoyed.

I've also heard Powerade makes a "healthier" alternative.

Powerade and Gatorade are actually both horrible for you. Brominated vegetable oil, massive amounts of sugar, sodium and food dyes.

[bartender_man]

Alkaline is the way to go. If you don't know about it, look it up. It's life changing.

[bartender_man]

Originally Posted by SqueeBaBooSquee

Powerade and Gatorade are actually both horrible for you. Brominated vegetable oil, massive amounts of sugar, sodium and food dyes.

Both awful agreed

[LowEnd_Theory]

Originally Posted by Lee3691

One of my biggest contributions to this thread is never buy farm raised salmon and never order Salmon in a restaurant (as they almost exclusively use farm raised salmon) Freshly caught and frozen much healthier than "fresh" farm raised. Sockeye isn't too much more expensive than Atlantic, and is usually freshwater. Obviously King Salmon is the best.

It really just depends man.

"Farm-raised" often has the unfair misconception attached to it that ALL farm raised fish is no good-- there was a time where it was more warranted, but the practice has evolved for the better, and there is plenty of high-quality farm raised fish.

Also, it's okay to eat salmon at restaurants where their sourcing is transparent and even promoted (I work at one of these places: http://kanaloaseafood.com/iso-14000-...cation-explai/ ).

Yeah, don't order the salmon at Chili's or buy it from [insert shitty national chain grocery store], but why would you want to eat anything from a place like that anyways? The salmon ain't the only issue then.

[M. Steng]

Originally Posted by LowEnd_Theory

Good thread to start-- potential to turn righteous and sour-- but hopefully it'll stay mostly positive.

Sounds like you're eating healthier than a lot of people out there. Good for you.

I've got to ask about the Costco chicken though. Any chicken that costs $1-3 a pound is a red flag to stay away-- do you know its quality?

It says "USDA Grade A" on the package so I thought it was good quality. If we're being totally honest, I just don't really care that much about organic vs. nonorganic meats, veggies, and fruits. The potential (but from my knowledge, unsubstantiated) health risks of eating "regular" food don't rise to a level of concern to justify paying double or triple the price for organic, farm-raised, or whatever the latest trend is.

[chadizzy1]

Originally Posted by bartender_man

Both awful agreed

Any better alternatives? I'm open to trying something new

[Lee3691]

Gatorade good when you are dehydrated (especially when sick). Otherwise, tons of sugar.

[DIDriveOut2SPAC]

Originally Posted by JRS1386

Eating healthy is so expensive. I try to watch what I eat for certain things and eliminate stuff that have a lot artificial crap in it, but no strict diet plans.

Originally Posted by M. Steng

I somewhat agree, sort of. Starting out it is very expensive because you need to essentially replace all your snacks and regular meals with healthier stuff. But, once you get that initial grocery trip out of the way, it's not as bad. The key is to buy in bulk. I got 14 chicken breasts at Costco today for $17. That'll last me probably 3-3.5 weeks, and cost per meal (adding in veggies and brown rice) is like $2 a meal. If you're okay with paying the upfront cost of buying healthy stuff and trying to find good deals, the price per meal is actually very reasonable. It just seems like a lot because you're paying all at once.

The past two weeks my grocery bills have been $44 and $51 and I haven't spent a cent on takeout food. Price per meal is about $2.61 which I think is pretty affordable (plus some snacks, so let's say about $8-10 per day).

Not a health site, but most of these aren't bad for you.

http://www.budgetbytes.com/

[DIDriveOut2SPAC]

Originally Posted by M. Steng

It says "USDA Grade A" on the package so I thought it was good quality. If we're being totally honest, I just don't really care that much about organic vs. nonorganic meats, veggies, and fruits. The potential (but from my knowledge, unsubstantiated) health risks of eating "regular" food don't rise to a level of concern to justify paying double or triple the price for organic, farm-raised, or whatever the latest trend is.

I buy farm raised beef and pork not for health reasons but because those two animals are too smart and aware to be inhumanely raised. But chickens, fuck em. Dumb animals and pea brains.

[Tiduwho]

My Fitness Pal is a good app, helps you track basically anything.

On the expense front, as someone eluded to, it's all about the cost per meal. Wholesome, healthier food fills you up and when bought / cooked in bulk, becomes inexpensive.

What's expensive is buying frozen pizzas, doritos, and other junk food that doesn't give you any nutritional value. It doesn't "fill" you up for long at all. As mentioned above, a meal you cook up may be $1 to $3 per meal and you are full and can throw the leftovers in the fridge for during the week. If you can manage to keep up with it, good luck OP. Structure helps, such as Sunday afternoon being "meal cooking time" each week.

[kmh1234]

Originally Posted by chadizzy1

Any better alternatives? I'm open to trying something new

I like Propel a lot. I actually don't know for sure that it's healthier but I have to think it is.

I'm trying to lower my carb intake and eat healthier in general, but it's pretty tough when my favorite foods are pasta, pizza, etc.

[Beefsteak1138]

Originally Posted by kmh1234

I like Propel a lot. I actually don't know for sure that it's healthier but I have to think it is.

I'm trying to lower my carb intake and eat healthier in general, but it's pretty tough when my favorite foods are pasta, pizza, etc.

Carbs are fine, just try to stick to whole grain whenever possible.

[cazzie34]

My new years resolution is to not eat beef. I've been good so far.

I used my fitness pal a year or two ago and it was great. Lost 10 pounds real fast and was way healthier.

If I could just cut out eating out so much I'd probably lose 5-10 pounds fast.

[kmh1234]

Originally Posted by cazzie34

My new years resolution is to not eat beef. I've been good so far.

I used my fitness pal a year or two ago and it was great. Lost 10 pounds real fast and was way healthier.

If I could just cut out eating out so much I'd probably lose 5-10 pounds fast.

Agreed. I work out and don't eat horrible, but just eat way too big of meals. Anyone have any suggestions on cutting back on meal size?

[Rebecca De Mornay]

Originally Posted by chadizzy1

Any better alternatives? I'm open to trying something new

try vitamin water zero.
it tastes great and you can buy it by the case at costco.

[cruscott35]

Originally Posted by kmh1234

Agreed. I work out and don't eat horrible, but just eat way too big of meals. Anyone have any suggestions on cutting back on meal size?

Weigh what your eating and track it. I used to think a serving of chicken was a whole breast, turns out its about half. Eat until you're no longer hungry, not until you're full.

[Rebecca De Mornay]

Originally Posted by kmh1234

Agreed. I work out and don't eat horrible, but just eat way too big of meals. Anyone have any suggestions on cutting back on meal size?

get smaller bowls and plates.
drink lots of water before you eat.
make/buy less food, studies have proven you'll eat more if you have more available.

if that doesn't work, force yourself to voimt after eating.

[KevinTH]

Originally Posted by chadizzy1

Any better alternatives? I'm open to trying something new

Vitamin Water is also no good. I was drinking that stuff like crazy in the summer of 2009...and that's the year I grew man boobs. But seriously, that stuff is just as bad as the rest.

If you like soda and you need flavor then I suggest soda water. Polar is a good brand. When I quit drinking I needed something carbonated that wasn't filled with calories. There are all sorts of flavors and there are 0 calories or sodium. I have converted quite a few friends to soda water. The flavors are really just a hint of flavor and for a lot of people it takes a few sodas to get used to it. But I'd go crazy without soda water.

[jjr4884]

Always been conscious of eating healthy and for the first time in my life, I started a diet plan (Advocare 24 day challenge) in early Jan and I got to say, something that strict is exactly what I needed to get back on track with eating healthy (most of the time) and not going out to dinner as much as I usually do. December was a bad month for me, went out a lot, had a glass or two of wine (at least) more nights than others. Granted, its the holidays, fuck it... but I needed to snap out of it quick and the results were great.

Ate like a horse and lost 17lbs in that 24 day time frame from Jan 6th to Jan 30th. Just ate healthy and went to the gym about 4-5 times a week. Didn't do a crazy amount of cardio, I was lifting as well, which isn't as effective as cardio for losing weight, so that 17lbs could have been a couple more if I did strictly cardio. Regardless, healthy eating and moderate exercise did the job, and I'm still keeping it up.

One common misconception is that eating healthy costs a lot. It doesn't, or at least it doesn't have to unless you think you need to go to Whole Foods to eat healthy. I did a lot of chicken dishes and i made them super healthy. Most of my dishes came out to a 3:1:1 ratio of protein:carbs:fat, few examples below. Everything was cooked in bulk then divided into equal portions.

Shephards Pie - 3lb chicken breast shredded, 1.5lb 93% ground beef, 1 can of corn, and a pureed head of cauliflower (potato substitute.) Mix it all together, add black pepper and hot sauce to your liking, delicious healthy dish. One of my portions was in the low 400 calorie range, with 60g of protein and about 15g of fat and carbs.

Another dish with 3lb shredded chicken. What I do it bake it covered in the oven for about 40 min at 375 in a pyrex dish, shred and let it sit in its own juices so it doesn't dry out. Cover when done until you are ready to make your dish. In another pan, I had 2 large sweet potatoes cubed and roasted (well done, not burnt, but very golden brown and crispy.) In a tall pot, I sauteed some garlic and braised a head of kale and some spinach. Kale goes in first, then spinach, since the kale takes longer. Once everything is done, you've guessed it. Mix it all together. When everything is mixed, I add a couple teaspoons of sesame seeds and a nice drizzled of roasted sesame oil, gives a really nice flavor to the entire dish. Very simple, super tasty too.

Last recipe - Sautee garlic and oil with a little ground beef, add two cans of Pastene Kitchen Ready crushed tomatoes, cook for at least an hour stirring occasionally so it doesn't burn on the bottom. Yep, more shredded chicken, add it right in there and cook this as long as possible since the tomatoes will only taste better the longer you cook it. After an hour or so, you can keep it at a simmer, you don't need to cook the shit out of it for THAT long, but if you have the time to have it simmer on the stove for a couple hours, great. So after the chicken is added and it simmers for however long, you can add some rice to it. I usually boil up a 1/2 cup of black wild rice and then just add it in. This is optional, sometimes i do sometimes i don't.

And for the record, all of these dishes yield about 7-8 servings, and each dish doesn't cost more then $20 to make. Thats about $2.50 a meal which is extremely reasonable if you ask me.