Tag: food

Craving Dip?

My downfall is dip. I understand the allure of settling down with a delicious dip, especially when paired with crispy chips that provide that delightful crunch. However, I know how it feels to battle with the aftermath, feeling guilty about those choices that don’t serve our waistlines or well-being. Thankfully, I’ve discovered a way to still enjoy my dips while being mindful of my health goals through some thoughtful adjustments. I’ve learned to steer clear of store-bought potato chips, recognizing that they are often fried in seed oils that don’t align with my journey toward healthier and more mindful eating.

Instead, I turn to a nourishing alternative like Hero Tortillas, which are high in fiber and low in calories. I slice the tortillas, lightly spray them with olive or avocado oil, and pop them in the air fryer until they achieve that perfect golden crisp. The incredible part is that I’ve realized I derive just as much pleasure from using fresh vegetables as dippers. Colorful options like sweet peppers, crunchy jicama, spicy radishes, sweet carrots, and refreshing cucumbers fill me with joy. After a while, you might find that you don’t even miss the chips—those vibrant flavors and textures add a refreshing twist to the experience.

Additionally, making my own dip gives me total control over the ingredients, which is incredibly reassuring. I usually start with creamy Greek yogurt, which not only tastes amazing but is also packed with protein, making it a nourishing choice. To enhance the flavor, I incorporate fresh herbs like dill or chives along with spices such as garlic powder or paprika, crafting a dip that’s both healthy and bursting with flavor. So, if you ever crave some chips and dip, consider trying this approach instead. I truly believe that with a bit of patience, your taste buds will adapt, and you’ll fall in love with this healthier alternative.

Some of my favorites are:

High Protein Dip

  • 1 cup plain Greek yogurt
  • 2 tablespoons whipped cream cheese
  • Juice of 1 lemon
  • 1/2 teaspoon garlic powder
  • Pinch of salt
  • 3 tablespoons of scallions

Recipe from: Ilana Muhstein, RD

Creamy High Protein Herb Dip

  • 1-1/2 cups plain Greek yogurt
  • 1/2 cup cottage cheese (blended till creamy)
  • 1 scoop unflavored or savory whey protein powder
  • 2 tablespoon fresh parsley, finely chopped
  • 1 tablespoon fresh dill, finely chopped
  • 1 tablespoon fresh chives, minced
  • 1 clove garlic, grated
  • 1 teaspoon lemon zest
  • 1 tablespoon lemon juice
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt (adjust to taste)
  • 1/4 teaspoon black pepper
  • 1–2 teaspoon olive oil for richness (optional)
  • Red pepper flakes for a little heat
  • Extra herbs for garnish

Recipe by: Little Healthy Life

Like any recipe, this is your opportunity to make it uniquely yours. Feel free to experiment with different spices or herbs—use whatever brings you joy and resonates with your taste.

What plan should I follow?

Since we’ve welcomed several new participants to our Challenge this January, I wanted to take a moment to address a question that’s frequently asked: “What plan should we follow?” This is a very valid question, and the answer is quite simple—”The one that works for you.” Through my experiences, I’ve learned that traditional “dieting” often falls short; they’re usually too restrictive or hard to maintain over the long term, which can lead to feelings of frustration and failure. It’s important to recognize that there’s no one-size-fits-all approach. I genuinely believe the best plan is the one that aligns with your unique lifestyle. For instance, if you live in a rural area like I do, you may have limited access to specific foods, making it challenging to adhere to certain diets. Additionally, factors like food allergies or medical conditions can further complicate your choices. Ultimately, it seems most effective when you choose a plan—or a moderation of different approaches—that will support you sustainably and comfortably in your eating habits. Focus on cultivating a way of eating that truly nourishes you.

For me, I am making a conscious effort to eat more whole foods, less processed foods, and less sugar in order to improve my overall health and well-being. This includes incorporating a variety of fruits, vegetables, whole grains, and lean proteins into my daily meals, which not only nourishes my body but also keeps my energy levels steady throughout the day. While cutting back on foods that cause inflammation, such as refined sugars and unhealthy fats, I have noticed a significant improvement in how I feel both physically and mentally. I also try to limit eating out, as it often leads to consuming meals that are high in preservatives and unhealthy ingredients. By preparing more meals at home, I can control the ingredients and ensure that I’m making choices that align with my health goals.

EXAMPLE BREAKFAST: 

 EXAMPLE LUNCHES: 

EXAMPLE DINNERS:

  • Dinner is hard for me because it’s not just me and I live with a man who is all about red meat and potatoes. 
  • Chicken Sausage with New Potatoes, Green Beans, Onions and Bell Peppers roasted in the oven
  • Meatloaf made with 93/7 Grassfed Ground Meat served with Sweet Potatoes and Roasted Okra
  • Slow Cooker Pork Roast with Potatoes and Carrots served with a Side Salad
  • Grilled Chicken, Corn and a Salad – I like to make it into a big salad

EXAMPLE SNACKS: