Shop Til You Drop

Just like we teach you to do, I almost never eat outside of my home. I cook or prepare some kind of meal three times almost every day and also look for healthy snacks to have on hand. Food is expensive so I only buy what fits into my nutrition plan. I look for excellent nutrition, high protein, low carb and overall nutritionally dense products that also taste good. Shopping is also time consuming so I try to make it one-stop and look for good value in great food. These are a few of my favorite things.

Bob’s Red Mill Oats

I love Bob’s Red Mill Oats. Although all oats should be gluten-free, they are not due to cross-pollination with glutenous crops. I prefer gluten-free only because I’m gluten intolerant. It tends to make me itch so I avoid it. There is no benefit to eating gluten-free unless you have a specific reason. Eating gluten-free will NOT help you control your weight. A lot of processed gluten-free products are actually higher in calories than their regular counterparts. These oats cook quickly and creamy even though they are whole grain. The texture is always perfect. At $5.58 for 19 servings they are a real buy. There’s 190 calories, 6 grams of protein, 28 NET grams of carbs (33-5 grams of fiber) and 4 grams of fat per serving. They also contain 191% of the DV for Manganese, 41% of Phosphorus, 34% of the Magnesium, 39% of Thiamine (B1) and significant amounts of Zinc and Iron. Pair with Saigon Cinnamon, coconut oil and some pecans or pumpkin seeds and you have a wonderful breakfast that will sustain you for hours.

Saigon Cinnamon

Oh, my goodness! I have always liked cinnamon and used it a lot. When David asked me if I had ever tried Saigon Cinnamon I was quick to give it a try. Usually if he likes something, so do I and this was no exception. It’s cinnamon made better. Richer, sweeter and hotter. Everything that you like about cinnamon is magnified in this product. At $4.54 for 1.25 ounces, it’s provides a lot of joy for less than $5.00.

Semi-solid Coconut Oil

Coconut oil gets a lot of press. There are many different types made for different purposes. I use this one as a butter replacement. The calories are about the same but some people believe that coconut oil is a healthier choice and is even associated with less belly fat. A 4-week study in 20 obese adults that took 2 Tablespoons daily significantly reduced belly fat in male participants. (1) While nothing will help you lose weight unless you reduce your calories, I do like it so I use it. This particular one has coconut meat in it in small quantities. If you want to try it but want a smooth oil, those are also available. I love the silky, luxurious texture that all coconut oil provides in food.

Pumpkin Seed Kernels

I love these things! I don’t entirely trust myself with nuts. I can easily eat a lot of my daily allotment of calories in nuts, so I buy seeds instead. I love seeds just as much as nuts but they are more filling. It’s much harder to overeat them. These nutritional goldmines are high in magnesium, healthy fats and zinc. One ounce has 151 calories, 7 grams of protein, 3.3 NET grams of carbs and 13 grams of fat (6 of which are Omega-6).

Sweet Potatoes!

I’m known for carrying sweet potatoes around with me. They are easy to cook in the microwave. Just wash, poke a few holes in them and microwave. One cup of baked sweet potatoes has 180 calories, 34 NET grams of carbs, 4 grams of protein, 769% (NOT a typo!) of the DV of Vitamin A, 65% of the DV of Vitamin C, 50% of the Manganese, 29% of the B6, 27% of Potassium, 18% of the Pantothenic Acid and 16% of the Copper. They are really sweet if your taste buds aren’t dulled by refined sugars. Add a little Swerve Brown or Maple Grove Farms Sugar-Free Syrup, Saigon Cinnamon and a couple of Tablespoons of chopped pecans and you have a “Sweet Potato Casserole” without the sugar. For pure luxury, add some semi-solid coconut oil…Heaven!

Trilogy Health Seeds

These crunchy little nuggets consist of Flax, Chia and Hemp seeds. They have 100 calories per 2 Tablespoon serving and that is a LOT of crunch. They have only 1 gram of NET carbs, 4 grams of protein and 8 grams of fat. Something that you need to be aware of is that they are high in fiber. If you are prone to digestive disturbances you may need to go easy on these until you find out how you will react to them. They are an excellent addition to oats, yogurt or even sprinkled on a salad. This 21 ounce container is $13.18 at Walmart but that’s a lot of seeds!

Salmon Skinless Fillets

You can pay astronomical amounts of money for fresh salmon if you like but I love the convenience of frozen. These Wild Caught Fillets are easy to thaw and sear quickly in a little olive oil. Salmon is rich in Omega-3’s and an excellent protein source at 22-25 grams per 3.5 ounce serving. Salmon is high in B vitamins, potassium and selenium which may reduce cancer risk. An antioxidant called astaxanthin is found in salmon. It may have benefits for the heart, brain, and skin. (2) Salmon is also believed to be a powerful inflammation fighter and inflammation is linked to almost all disease processes. That’s a little miracle for $4.00 for a 16 ounce bag.

Sunflower Kernels

I love these in oats, yogurt or by the handful. They are rich in a multitude of nutrients including Vitamin E and selenium. They are a good source of phenolic acids and flavonoids which are powerful antioxidants. Some people believe that they can prevent chronic diseases of all sorts by reducing inflammation. A 1/4 cup serving provides 163 calories, 14 grams of fat, 3.5 grams of NET carbs and 5.5 grams of protein. I avoid the shells. I don’t like them and they have been linked to bowel obstruction. The kernels provide great nutrition but moderation is important. They are relatively high in calories and the salted variety can be high in sodium.

Pink Lady and Honey Crisp Apples

I enjoy many varieties of apples but these two are my favorites. They are both sweet and tart at the same time. They are usually more consistent in quality and flavor than most other apples. I will give Gala’s an Honorable Mention here because they are similar. I am particular about how I eat my carbs. I limit them. While I DON’T do Keto, I am always trying to improve my muscle to fat ratio so I am very conscientious about carbohydrates. These apples are worth the approximate 18-22 net grams of carbs. They have 4 grams of fiber which helps me to feel full. If I pair an apple with yogurt, I will stay full for hours. I chop one up in full-fat plain Greek yogurt and add some Saigon Cinnamon and Splenda for an apple pie treat. They are rich in Vitamin C and Potassium and various plant compounds that have many benefits including a possible anti-depressant effect in some people. (3)

Sager Creek Farms Chicken Tenderloins

This is one of my newest favorite things! While fresh chicken tenderloins are usually moister and more tender, the horizontal cut on these chicken breasts results in a thin slice of chicken that cooks in a flash. I just put the frozen chicken in a seasoned cast iron skillet and brown them on medium heat and flip them and they’re done! Add the sauce of your choice or G Hughes Sugar-Free Barbecue Sauce for a quick tasty meal. You can add a baked potato and salad or roll them up in a low carb wrap. The possibilities are endless and FAST! White meat chicken is an excellent protein source and is a calorie bargain at only 284 calories for a 172 gram chicken breast. This serving contains a whopping 53 grams of protein and 0 carbs.

Forever Learning

Here at David’s Way to Health and Fitness, we teach that health is a lifestyle. Weight management is part of that lifestyle. We are always learning because we live this way. We strive for optimum health and fitness in our personal lives. As we discover new products, whether we believe them to be good or bad, we will always give you our honest opinion and try to give you new tools to achieve your personal best.

 

 

(1) https://www.healthline.com/nutrition/can-coconut-oil-help-you-lose-weight#7

(2) https://www.healthline.com/nutrition/11-benefits-of-salmon

(3) https://www.healthline.com/nutrition/foods/apples