Tuna is a staple in my house and one of my kid’s favorite proteins. I typically make four to five servings at a time because it lasts up to three days in the fridge and we all love it.

You’ll Need

• 1 can (5 oz/142 g) albacore tuna, packed in water and drained
• 1 tbsp (15 g) avocado mayonnaise or reduced-fat mayonnaise
• 1 tbsp (17.5 g) Greek yogurt
• ¼ tsp (1.4 g) salt
• ¼ tsp (0.4 g) garlic powder
• ½ tsp (3 g) Dijon mustard

How to Make It

1. Wear clean rubber gloves or use very clean hands to mix together all of the ingredients in a bowl.
2. Alternatively, you can use the back of a fork to mash thoroughly until very well combined.

Crunchy variation: add 2 tbsp of chopped celery
Make it healthier: Add in a chopped hard-boiled egg
Make it more Mediterranean: add 1 tbsp of fresh chopped parsley and dill and the juice of half a lemon.

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If you’re still new to veggies, you will discover that cauliflower nachos always dazzle the newbies. This is one of the most popular recipes for people just getting started with their health journey. One bite and you’ll realize that healthy eating can be enjoyable and delicious.

You’ll Need

• 3-4 cups (300-400 g) cauliflower florets, washed, cleaned, and cut into bite-size pieces one to two inches (2.5-5 cm) long
• Olive oil spray or 2 tsp (10 ml) olive or coconut oil
• 1 tsp (3 g) cumin
• ¼ tsp (1 g) turmeric
• 1 tsp (3 g) Tajin or chili lime seasoning
• 4-6 oz (113-170 g) lean ground meat, turkey, or meatless crumbles, cooked
• 3 tbsp (42 g) cheese, shredded: choose from part skim cheddar, mozzarella, or Mexican cheese blend
• ¼ cup (70 g) plain unsweetened Greek yogurt
• 2 tbsp (25 g) tomatoes, chopped
• ½ lime, sliced into two equal wedges for garnish
• 1 tbsp (3 g) fresh cilantro, chopped (optional)
• ¼ cup (13 g) red onions, sliced (optional)

How to Make It

1. Preheat the oven to 400 degrees.
2. Line a baking sheet with parchment paper and set aside.
3. In a large mixing bowl, add cauliflower; spray cauliflower with oil spray (or add oil).
4. Toss to evenly coat the cauliflower.
5. Add seasonings and toss again.
6. Place seasoned cauliflower on a single layer on the baking sheet and bake for 30 minutes.
7. While the cauliflower is roasting, brown, and cook the meat (or vegetarian crumbles) in a nonstick skillet.
8. Safely remove the cauliflower from the oven and top evenly with meat and cheese. Return the cauliflower to the oven and cook an additional 2 to 5 minutes or until the cheese is bubbly. (You can optionally change the oven setting to low broil and cook for 2 to 3 minutes extra so the cheese and cauliflower crisp up at the edges).

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If you’re new to me and my content, you may not know what cloud breads are, but when I was pregnant with baby number 3, cloud bread was all I craved! And it quickly became one of the first videos in my viral video series I created to grow my TikTok following in 2020. Almost every day I experimented with a new fun way to enjoy the cloud bread recipe, most of the time inspired by suggestion from someone in my comments.

Read on to see how I turned my cloud bread into delicious cinnamon pancakes!

You’ll Need

• 1 cup (237 ml) egg whites
• 1 tbsp. (8 g) cornstarch, almond flour, or arrowroot starch
• 2 tbsp. (25 g) monk fruit sugar substitute or 2 packets of stevia
• ½ tbsp (4.5 g) cinnamon
• ⅓ tsp. (2 g) salt
• ¼ tsp. (1.5 ml) vanilla extract
• 1 tsp. (5 g) butter, ghee, or coconut oil
• ½ tsp (1.3 g) powdered sugar

How to Make It

1. Beat 1 cup (237 ml) egg whites until big and cloud-like.
2. Add in tbsp (8 g) cornstarch, almond flour, or arrowroot.
3. Add in 1 tbsp monk fruit sweetener or one packet of stevia, cinnamon, salt, and vanilla extract to the raw egg white batter.
4. Beat again.
5. Grease a skillet with butter or oil and bring to medium heat. Spoon ⅓ cup (80 ml) cloud bread “pancake batter” into the pan in the same way as you would cook pancakes. After 2 to 3 minutes, flip and cook for an additional 2 to 3 minutes on the other side.
6. Top with cinnamon or optional powdered sugar (or another sweetener) and enjoy.

One note

Pairs well with fruit as a complete breakfast!

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Salads don’t have to be boring. They can be bright, colorful, and full of flavor. And even though the wimpiest salads can leave us feeling hungry afterward, a filling, nutrient-dense salad can satiate you until your next meal. This kale salad is so delicious and filling that it will become one of your go-to favorites.

You’ll Need

• 6 cups (400 g) or one big bag of prewashed curly kale, roughly chopped
• 1 large ripe avocado
• Juice of 1-2 lemons (I like it very lemony)
• 1 tsp. (5.5 g) high-quality sea salad
• 4-6 dried apricots or one freshly cut persimmon, pear, or red apple, chopped
• 2 tbsp. (20 g) cashews, chopped
• ½ tsp. (0.8 g) red chili flakes (optional)
• 2 tbsp. (7 g) pickled onions (optional)

How to Make It

1. To a large bowl, add the washed and chopped kale. With clean hands and jewelry removed, add the avocado to the kale.
2. Massage it in for two to three minutes with your hands and watch it soften the kale.
3. Squeeze the lemon and sprinkle the salt evenly over the kale, massage for an additional minute. This creates the dressing for the kale.
4. Next, you can add whatever you want. I love adding chopped apricot, nuts, tomatoes, onion, and even more diced avocado. It’s delicious, people love it, and it holds up well.

One note

Kale is pretty sturdy, so you can make this 2 to 4 hours before serving and it stays fresh and delicious. Just cover it and keep it in the fridge!

The post “Oh, Kale Yeah!!” Salad appeared first on Eat This Not That.

One of the best ways to start your morning is with a boost of protein, and these oats can help. Made with protein-rich ingredients like milk and egg whites, your creamy bowl of oatmeal will fill you up until lunch. Add your favorite toppings and enjoy this nutritious breakfast.

You’ll Need

• 1 cup of rolled oats
• ⅓ cup milk
• ⅓ cup egg whites
• 1 tbsp brown sugar

How to Make It

1. In a small pot on medium-low heat, add your oats and milk. Cook for 5 to 7 minutes or until soft.
2. Once cooked, take off the heat and stir in brown sugar and egg whites until cooked through with no liquid present.
3. Add your favorite toppings and enjoy a quick and high-protein breakfast.

The post Protein Oats Recipe appeared first on Eat This Not That.

Cacio E Pepe is a classic pasta dish from Rome, and because it’s traditionally made with pasta and quite a bit of cheese, it’s usually a calorie-laden dish. For a lower-calorie, lower-fat version of this beloved dish, try this Spaghetti Squash Cacio E Pepe recipe instead.

You’ll Need

• 6 cups (1,420 ml) cooked spaghetti squash
• ¼-½ cup (60-120 ml) aquafaba, the reserved liquid from a can of chickpeas or a cornstarch slurry made by mixing 4 tbsp of cold water with tbsp of cornstarch. See note at the bottom of the page
• ¼ cup (50 g) parmesan cheese, grated
• ½ tsp. (1 g) black pepper

How to Make It

1. Toast black pepper in a large saucepan over low to medium heat for 1 to 2 minutes, or until fragrant.
2. Add parmesan cheese and aquafaba or cornstarch slurry to the large saucepan and stir vigorously until well combined.
3. Once evenly mixed into a thick sauce, add in your spaghetti squash.
4. Stir continuously until it’s evenly mixed.
5. Garnish with fresh basil (optional).

One note

Liquid from the can of chickpeas is called “aquafaba.” It is an alternative thickener for the sauce because we’re not using pasta water. You can save and store the chickpeas to add to a salad or use them to make the shakshuka or hummus recipes, which can be found in The Food That Loves You Back.

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If you want a breakfast that is full of protein that you can make in under 10 minutes, these scrambled eggs on toast are for you. Choose your favorite bread like whole-wheat sourdough or a whole-wheat English muffin, and top off your eggs with extra flavor from chives or red chili flakes. You’ll feel satisfied and full until lunchtime.

You’ll Need

• 1 egg
• 2 egg whites
• ¼ cup low-fat cottage cheese
• 1 cup veggies, like onions, mushrooms, or bell peppers (optional)
• 1 tsp butter, ghee, olive oil, or coconut oil
• 1 whole-wheat English muffin or 1-2 slices of whole-wheat sourdough
• 1 tsp chives
• ¼ tsp red chili flakes

How to Make It

1. In a mixing bowl, whisk egg, egg whites, cottage cheese, and optional veggies together.
2. Heat a pan with the butter, ghee, or oil.
3. Add the egg mixture and stir often with a spatula for 2 to 5 minutes.
4. Toast your bread.
5. Add cooked eggs and top with chives and red pepper flakes.
6. Serve with additional veggies like sliced tomatoes and enjoy.

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I wrote You Can Drop It! to help you learn my personal and proven system to drop weight and keep it off—without sacrifice—and it’s so simple that you’ll love it. This is no joke or infomercial. It really works. This unique approach has become famous thanks to my renowned 2B Mindset program. It has already helped thousands of people lose weight—some more than 100 pounds—while never asking them to go hungry or cut out the foods that they love.

So how exactly can you drop 100 pounds? Here are 7 easy weight loss tips you can start with, right now. And while you’re at it, stock up on The 7 Healthiest Foods to Eat Right Now.

Make veggies your first bite.

The only way to successfully stay slim long term is to learn to love vegetables. They’re easy to make and they improve your gut health. Veggies make you feel full and satisfied (and keep you healthy), so eat lots and lots of them throughout the day. And you can accessorize them with delicious toppings.

Learn to load up on protein.

Proteins keep you full and satisfied and can help you lean down while also helping you build muscle.

Don’t be afraid of carbs.

Yes, you can eat carbs! FFCs—”fiber-filled carbs”—take longer than other carbs to break down, providing long-lasting energy. So what’s considered FFCs? Whole-grain breads, tortillas, waffles, frozen fruit, and whole fruit. Silly carbs (white breads and pastas, crackers, baked goods, candy and chocolates, deep-fried foods, frozen treats, alcohol) cause your blood sugar to rise naturally, leading to a crash. Enjoy these responsibly.

Drink plenty of water.

Water keeps you full so that you can make better food choices throughout the day. You should drink half your weight in ounces at a minimum each day and try to drink 16 fluid ounces before each meal (even before your morning cup of Joe!). You’ll soon see that the more water you drink, the more weight you may lose.

Accessories: use them, eat them, love them!

Their supporting role is clear: Accessories may not be the main feature, but they sure do make things a whole lot more fun. When it comes to nutrition, my “accessories” do that same thing. They have a supporting job—and that is to make your meals and your food pop with flavor, to turn something that could be bland into something that’s, well, just awesome. Go ahead and add certain fats, sugars, spices, condiments and boosts to favor your meals. Some examples of accessories are guacamole, bacon, natural nut butters, salad dressings, and sauces such as Alfredo, barbecue, and marinara.

RELATED: Discover exactly how Ilana lost 100 pounds and kept it off in You Can Drop It!

Get tracking.

Tracking is incredibly important. Your tracker will show you what’s working for you and what’s not. Every day, you’ll want to write down what you eat and drink. The more details you put in, the more insights you will get out. And, the scale is your friend, too! I know you may hate it or have been told to avoid it, but you’ll soon see that it helps you learn what helps your body lose weight and what doesn’t. Get on the scale every morning, without clothes, after using the bathroom, before you eat or drink anything. When the scale goes down, you’ll discover what a “weight-loss day” looks like.

Stop the self sabotage.

Excuses are not your friend so why do we self-sabotage? I think people self-sabotage when they are frustrated: they feel like they’re eating well and they’re not losing weight. Frustration brings on self-sabotage. So does believing you’re not worth it—but you are worth it. You’re always worth it. The key to stopping self-sabotage is understanding the push and pull between discipline and surrender. It’s important to fight it so you can defeat negative self-talk and old habits.

The post This Nutritionist Lost 100 Pounds By Taking These 7 Simple Steps appeared first on Eat This Not That.

In my new book, You Can Drop It!, I describe how I was able to lose weight—100 pounds!—by eating carbs, chocolate, and cocktails, but mainly comfort food. Here’s how to get started so you too can lose weight while still eating comfort food.

Redefine What “Comfort” Means

This is what you should be keeping in mind:

• Comfort foods should make you feel satisfied.
• Comfort foods should not make you feel guilty.
• Comfort foods should do your body more good than harm.
• Comfort foods should make you feel like you can go out and see people after.
• Comfort foods should make you happy (and comfortable in your pants!).
• Veggies—when you know how to make them in quick, savory, yummy, and exciting ways—hit all of those checkmarks.

Focus, Focus, Focus

I know that this may not be easy at first. If you’re low on veggie consumption, it can be difficult to just flip a switch and change the ratio of your typical meal plate. Maybe it’s out of habit, and maybe it’s because you don’t always have easy access to vegetables. The only way to approach that is through focus. Yes, it takes planning. It takes a commitment to the “Veggies Most” principle, which is a key concept in You Can Drop It!. It takes thinking about your vegetable consumption until it becomes second nature. But it’s relatively simple and straightforward: Drink water and fill your plate with vegetables. Win that game, and you’ll win the ultimate one.

Find Your Favorites

Green, white, red, yellow, orange. Leafy, crunchy, squishy. Veggies come in all shapes, sizes, flavors and textures—and there’s one (or many) for you. As you’re working on “Veggies Most,” find the few that you really like and make them a staple. It can be broccoli, cauliflower, squash or peppers. Whatever your veggie lovin’ (or soon-to-be veggie lovin’) heart desires. For ongoing weight loss, it’s important not only to have veggies that you can stomach, but also to have a few that you genuinely crave and enjoy. That way, you always know you have something on hand to fill your plate. And remember, these can come in all forms—raw, frozen, canned, grilled, flavored with any hundreds of spices or accessories. Just as long as you have your go-to veggies, you’ll never have to guess, scramble or go without.

Try Experimentation with Vegetation

You have dozens of vegetables, dozens of spices, dozens of herbs and dozens of cooking methods. The statistical conclusion: There are thousands of different ways to prepare vegetables. The combinations are endless, and that means the possibilities are, too. So while your lifestyle has to dictate what you’re able to do, I do want to encourage you to act like your own mad scientist—try different combinations to come up with whatever your tongue desires (savory, spicy, salty, even sweet?). This ability to make up so many different combinations of flavors will go a long way in helping you redefine veggies as the new comfort food.

Control Your Place, Control Your Plate

Here’s the thing about just about every diet plan out there: It all sounds well and good until, well, your significant other suggests a special night out at a new place that everybody is raving about or your friends say it’s been a long time since everyone got together and “Hey, how about drinks tonight?” or until the office party or until you’re on the road. You get the gist—”Until” has derailed more diets than chips and soda!

So how do you handle it? Oftentimes, it’s all about trying to find ways to control the situation. What do I mean? If your group suggests going to the Korean barbecue place, maybe you can suggest going for sushi or Chinese instead (more options for veggies). There’s nothing wrong with living and socializing and having foods you love, but make a point to dictate what you want the environment to be (ordering fajitas with lots of veggies at the Mexican place, rather than the triple-burrito special). Tell yourself that no matter what the environment, you can control it.

Ultimately, a “Veggies Most” mindset is the key nutritional principle that will steer your weight loss in the right direction. Plant power is real power.

You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too! by Ilana Muhlstein (Galvanized Media). Copyright © 2020.

The post 5 Ways to Lose Weight By Eating Comfort Food appeared first on Eat This Not That.

Well, yeah! We’re all emotional eaters. There’s no one person who is not an emotional eater. We are emotional beings and feel a host of emotions on any given day and also eat three or more times a day. It’s impossible for them not to collide. Anyone who says they’re not an emotional eater just doesn’t understand what that means. Happy, sad, angry, lonely, stressed, whatever it is—we’re not robots, and those are emotions. Food provides comfort. But caring about your body can provide a more lasting comfort. Weight loss gets easier when you go from, “I can’t eat that” to “I don’t want to because I am focused on my bigger goals.” Here are a few ways to get there. Sign up for our newsletter to get the latest foods news delivered straight to your inbox.

Identify Why You’re Eating The Way You Are

One thing that leads to big results is to ask yourself: “If I’m not hungry, why am I eating?” Are you eating the cake because you want to eat the cake? Is it a habit? Is it a form of comfort or self-sabotage even though you’re not even tasting it? Is it because everyone else is eating? Is it because you have too much going on, and your life is really chaotic right now? That may not be something you can fix at the moment and that can be frustrating—but the cake is not going to solve anything. When you pause to ask yourself why and answer with “I’m just bored and feeling anxious,” it can help you better understand your motivation. Here are some other signs you might be eating your feelings.

Surrender Yourself To Something Purposeful

We all crave surrender. Life requires us to be so disciplined and attentive—in so many areas—that we all desire, at times, to throw our hands up, give in and veg out. It’s human nature and it’s okay, but it’s important that you find a more purposeful form of surrender. Get a massage, treat yourself to new shoes, read a book or watch a show that’s purely for entertainment, sleep in, say no to an invite or outing, get your nails done, plan a vacation or something else that feels indulgent and pleasurable, yet not harmful. Or consider taking a walk for weight loss.

Ease Up On Yourself

Sometimes it is not others, but our own selves whom we are constantly disappointing. Reevaluate your standards and let go of judgment for yourself. Forgive yourself for the past. We all make mistakes, and we make them more often than we’d like, but we all deserve second (and third and fourth) chances. Treat yourself to forgiveness, and give yourself permission to move on from your past mistakes and take the opportunity to start over. Try these foods that fight depression and boost your mood.

Mentor Yourself

I tell my private clients this all the time. You’ve got to mentor yourself because you’re in your head all day. If you’re eating something and saying that you’re treating yourself, but the whole time you’re thinking:

• “This has so many calories.”
• “Yeah, well, this is gluten-free.”
• “I’m going to really regret this.”
• “Is this even worth it?”
• “My kid is making me crazy.”

Meanwhile, your head is getting distracted with:

• “Oh, my God, I’ve got so many emails coming in.”
• “I can’t believe I have to go there later.”
• “I’m so mad at him, I hate him.”
•  “She’s such a b*tch.”
•  Or … la la la…

Whatever is going on in your head, if it’s not “I’m fully enjoying this,” if it’s not, “This is delicious,” I would say drop the fork—just drop the fork. The goal is to treat yourself, not cheat yourself. And make sure you’re staying away from “healthy” foods that are actually bad for you.

Get Productive, Not Destructive

Often we eat as a form of reaction. I can’t tell you how much of the weight in my client pool can fluctuate around an election. With every debate and political change comes a wave of stress eating after the nightly news. I get that the climate is tense right now and there is always something we wish to improve in our social, political, and professional lives, but emotional eating is never okay. Repeat after me: “Emotional eating is never okay”—because it’s destructive, not productive. What happens is, you’re anxious and upset, so you start eating. Now you’re more anxious, more upset—and guilty and regretful—than you were before. Stress eating increases your overall stress. When it comes to food and our bodies, we have to be more responsible, meaning more able to control our responses. Here are some proven tricks that can help melt away your stress.

Instead: Get productive. Write a blog post. Read a book, watch a funny clip, drink a cup of tea, take a walk with your dog, hug someone or something, take a shower or bath, do something creative. Do something that mitigates or alleviates your stress, puts you more at peace or resolve, and lets you rest up well. It’s simple, but it’s effective. Keep reminding yourself to be productive, not destructive.

Adapted from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too! by Ilana Muhlstein (Galvanized Media). Copyright © 2020. 

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