Einai Sasa’s Food Journal: Entry 12
Einai Sasa’s Food Journal: Entry 12
April 6th, 2025 Sunday…
7:40AM: Eating twelve walnuts for breakfast. Eating them now……
7:46AM: Finished eating my breakfast for the day. Which is actually great because I did not feel as much hunger as I did this morning. Thank You God for allowing me to live to see another day.
My Go-To Shopping List: The Most Current:
9:04AM: Here is my Go-To shopping list since I shall be grocery shopping tomorrow on Monday April 7th, 2025…:
- Oat-Milk
- Greek Plain Low Fat Yogurt
- Instant Plain Original Oatmeal
- Walnuts
- Green Squash
- Tangerines
- Baby-cut carrots
- Healthy Dole Fruit Cups
- Whole Wheat Bread
- Avocados
- Strawberries
- Blueberries
- Pre-Prepared Black Beans
- (TRY ONE BOX OF THIS) Tofu
- (TRY Cauliflower)
- Nature Valley Honey and Oats
- Great Grains Oats Cereal
- Weetabix Original
- Healthy versions of Cereals that look like Life Cereal (JUST SEARCH FOR THEM)
9:29AM: Me: “Hey Gemini, what are some healthy alternatives to macaroni and cheese?”
Gemini: “You're in luck! There are many delicious and healthy alternatives to traditional macaroni and cheese that can satisfy your cravings without the extra calories and processed ingredients. Here are a few ideas:
Vegetable-Based Alternatives:
* Cauliflower Mac and Cheese: This is a popular option where cooked and pureed cauliflower forms the base of a creamy "cheese" sauce. You can still add a bit of real cheese for flavor or nutritional yeast for a cheesy, vegan alternative.
* Squash Mac and Cheese: Similar to cauliflower, pureed butternut squash or sweet potato can create a naturally sweet and creamy sauce.
* Zucchini or Vegetable Noodles with Cheese Sauce: Use a spiralizer to make noodles from zucchini, carrots, or sweet potatoes and top them with a lighter cheese sauce.
* Broccoli or Spinach "Mac" and Cheese: Mix cooked broccoli florets or wilted spinach into whole wheat pasta with a lighter cheese sauce. The vegetables add nutrients and fiber.
Pasta Alternatives:
* Whole Wheat Pasta Mac and Cheese: Simply swapping white pasta for whole wheat provides more fiber and nutrients.
* Legume-Based Pasta Mac and Cheese: Pasta made from chickpeas, lentils, or beans offers a significant boost in protein and fiber.
* Quinoa Mac and Cheese: Quinoa is a complete protein and can be cooked and mixed with a cheese sauce for a healthier twist.
Healthier Cheese Sauce Options:
* Greek Yogurt Cheese Sauce: Incorporating plain Greek yogurt into your cheese sauce adds protein and creaminess while reducing fat. Use a strong-flavored cheese like sharp cheddar or Parmesan to compensate for the yogurt's tanginess.
* Nutritional Yeast Sauce (Vegan): Nutritional yeast has a naturally cheesy flavor and can be combined with plant-based milk, vegetables (like potatoes or carrots for creaminess), and spices to create a vegan "cheese" sauce.
* Cashew Cream Sauce (Vegan): Soaked and blended cashews create a rich and creamy base for a dairy-free cheese sauce.
Tips for Making Healthier Mac and Cheese:
* Add Vegetables: Incorporate roasted, steamed, or pureed vegetables into any of these alternatives to boost nutrients and fiber.
* Use Less Cheese: Reduce the amount of cheese you typically use and opt for sharper varieties, so a little goes a long way.
* Choose Healthier Fats: Use olive oil or avocado oil instead of butter in your sauce.
* Control Portion Sizes: Be mindful of your serving size, as even healthy alternatives can be calorie-dense.
* Boost Flavor with Spices: Experiment with garlic powder, onion powder, smoked paprika, mustard powder, and other spices to enhance the flavor without relying heavily on cheese and salt.
By trying these alternatives and incorporating healthy cooking techniques, you can enjoy a satisfying and nutritious twist on classic macaroni and cheese.”
9:30AM: Me: “What grocery stores have healthy vegan pizza?”
9:31AM: Gemini: “I found some grocery stores near you. Now, I'll check if they sell healthy vegan pizza.
Okay, I checked the grocery stores near you, and here's what I found regarding healthy vegan pizza options:
* Ralphs: Seems to offer a few vegan pizza options, including Wicked Kitchen Meaty Medium Spicy Vegan Frozen Pizza and Daiya Margherita Vegan Gluten Free Crust Frozen Pizza. They also carry other vegan pizzas from Amy's.
* Vons: Offers Open Nature Pizza Cauliflower Crust Three Cheese Gluten Free Frozen and Daiya Dairy Free Margherita Gluten Free Pizza.
* Food 4 Less: Carries Daiya™ Dairy Free Gluten Free Meatless Pepperoni Flavored Pizza, Daiya™ Dairy Free Gluten Free Meatless Meat Lover's Pizza and Amy's® Vegan Supreme Frozen Pizza.
* Stater Bros. Markets: Appears to have CAULIPOWER Veggie Pizza.
* Maxi Foods Market: It's likely you can find vegan pizza options here, as they sell 365 Ultimate Veggie Vegan Pizza and other vegan frozen pizzas.
Would you like me to get directions to any of these stores?”
9:47AM: Me Yishaiyah: “Great restaurants that are healthy for me. For example, D’Leah’s Grinders, Chipotle, and Cafe Rio.
What other restaurants promote health and wellness when I eat out? No fast food restaurants please.”
9:48AM: Gemini: “Here are some restaurants in Riverside, CA that promote health and wellness:
* Everytable Address: 3750 University Ave STE 100
* Bolcupop Riverside Food Lab Address: 3605 Market St #13
* Break Room Nutrition Address: 1601 University Ave
* Healthy Mission Nutrition Address: 6280 Mission Blvd Suite 106
* Flavor Theory Address: 11090 Magnolia Ave
Would you like to know more about any of these restaurants?”
9:49PM: Me Yishaiyah: “What grocery stores, that accept EBT, have delicious healthy frozen microwaveable burritos for me that I can eat?”
Gemini: “I found some grocery stores that accept EBT in Riverside, CA. Now I'll check if they sell delicious healthy frozen microwaveable burritos.
Okay, I looked for healthy frozen microwaveable burritos at the grocery stores in Riverside, CA that accept EBT. Here's what I found:
* Maxi Foods Market: The search results suggest looking for "Healthy Choice Max Protein Bowls" at Stater Bros., which is not one of the stores I found.
* Smart & Final: They carry El Monterey burritos, including bean and cheese, beef and bean, and egg, sausage & cheese options. The nutritional information is provided in the search results.
* Clark's Nutrition & Natural Foods Market: They seem to offer a "Bowl Burrito" with sweet potatoes, black beans, roasted corn, and red quinoa.
* Ralphs: They have Red's Organic Bean & Cheese Frozen Burritos, Red's Meat Lovers Frozen Breakfast Burrito, and Evol Chicken & Cheddar Frozen Burrito.
* Food 4 Less: They offer El Monterey burritos and Red's Cheesy Beef & Bean Frozen Burrito and Evol Chicken & Cheddar Frozen Burrito.
It appears that Smart & Final, Ralphs, and Food 4 Less have a few options for frozen burritos. Clark's Nutrition seems to offer a bowl-style burrito. For detailed nutritional information, please check the links I found or visit the stores directly.
Would you like to know more about any of these options?”
9:50AM: Yishaiyah Me to Myself: “How about you just make your own burritos at home. I want you to buy the ingredients to do that. Instead of relying on those el Monterey frozen burritos that are filled with many chemicals.”
My Homemade Healthy Burrito Grocery Go-To Shopping List….
9:52AM:
- Whole Wheat Low Carb Tortillas
- Feta Cheese (OR ANOTHER CHEESE IF FETA CHEESE IS UNHEALTHY)
- Avocados
- Already-Prepared Black Beans
- Cherry-Sized Tomatoes
9:55AM: Me Yishaiyah: “Is feta cheese a healthy form of cheese? If it is unhealthy please let me know and please explain to me why it is unhealthy.”
9:56AM: Gemini: “Feta cheese can be a healthy form of cheese when consumed in moderation. Here's a breakdown of why:
Reasons why feta can be healthy:
* Good source of nutrients: Feta provides a good amount of protein, calcium, phosphorus, and B vitamins. It also contains smaller amounts of other essential minerals like zinc and selenium.
* Lower in calories and fat than many other cheeses: Compared to cheeses like cheddar or parmesan, feta generally has fewer calories and less fat per serving.
* Contains probiotics: As a fermented cheese, feta can contain beneficial bacteria (probiotics) that may support gut health.
* May support bone health: The calcium and phosphorus content in feta contribute to maintaining strong bones.
* Source of beneficial fatty acids: Feta contains conjugated linoleic acid (CLA), a type of fatty acid linked to potential benefits like improved body composition.
Reasons why feta might be considered less healthy if consumed in excess:
* High in sodium: Feta is brined, which means it's stored in saltwater. This process results in a high sodium content. Consuming too much sodium can contribute to high blood pressure and increase the risk of heart disease in some individuals.
* Contains saturated fat: Like most cheeses, feta contains saturated fat. High intake of saturated fat is associated with increased LDL ("bad") cholesterol levels, which can raise the risk of heart disease. It's generally recommended to limit saturated fat intake.
* Not suitable for everyone:
* Lactose intolerance: Feta contains lactose, so individuals with lactose intolerance may experience digestive issues. However, some people with mild lactose intolerance may tolerate it in small amounts as it tends to have less lactose than some other dairy products.
* High blood pressure, heart disease, or kidney disease: Due to its high sodium content, people with these conditions should limit or avoid feta.
* Pregnancy: Unpasteurized feta cheese can carry a risk of listeria bacteria and should be avoided by pregnant women. Most commercially available feta in the US is pasteurized.
In conclusion:
Feta cheese can be a nutritious part of a balanced diet when eaten in moderation. Its benefits include being a good source of several nutrients and potentially supporting gut and bone health. However, its high sodium and saturated fat content mean it's important to be mindful of portion sizes, especially if you have certain health conditions.
Consider feta as a flavorful addition to salads, vegetables, or other dishes, using smaller amounts to manage your sodium and saturated fat intake.”
9:57AM: Me Yishaiyah: “What is the healthiest form of cheese that I can buy from the grocery store?”
9:58AM: Gemini: “Determining the "healthiest" cheese depends on your specific dietary needs and health goals. However, based on general nutritional guidelines, here are some of the healthier cheese options you can typically find at a grocery store:
For Lower Sodium:
* Fresh Mozzarella: This type, especially the kind sold in liquid, tends to be lower in sodium compared to processed or aged mozzarella. One ounce can have around 85mg of sodium.
* Swiss: Naturally lower in sodium, with approximately 53mg per ounce. It's also often lower in lactose.
* Ricotta: With about 123mg of sodium per half-cup, ricotta is a versatile and relatively low-sodium option.
* Goat Cheese: Generally lower in sodium than many other cheeses, with around 118mg per ounce.
* Low-Sodium Cottage Cheese: Regular cottage cheese can be high in sodium, but low-sodium varieties are widely available, containing as little as 29mg per cup.
For Lower Fat and Calories:
* Fat-Free or Reduced-Fat Cottage Cheese: This is often considered one of the healthiest options due to its high protein and low fat and calorie content. A half-cup of fat-free cottage cheese has about 80 calories and 0 grams of saturated fat.
* Fat-Free or Reduced-Fat Mozzarella: Lower in fat and calories than whole-milk mozzarella while still providing protein and calcium.
* Fat-Free or Reduced-Fat Cheddar or Swiss: These options allow you to enjoy the flavor of these cheeses with significantly less saturated fat.
For Gut Health (Probiotics):
* Aged Cheddar: As it ages, it develops beneficial bacteria like Lactobacillus and Bifidobacterium.
* Gouda: Contains various probiotic strains, including Lactococcus and Leuconostoc.
* Feta: Offers probiotics such as Lactobacillus and Streptococcus.
* Aged Mozzarella: Unlike fresh mozzarella, aged varieties can have significant levels of beneficial bacteria.
* Cottage Cheese (with live cultures): Some brands specify "live and active cultures" on the label, indicating the presence of probiotics.
For Heart Health (Lower Saturated Fat and Sodium):
* Reduced-Sodium Feta or Goat Cheese: These fresh cheeses are naturally lower in fat than many aged cheeses, and reduced-sodium versions help manage sodium intake.
* Fat-Free or Reduced-Fat Cottage Cheese: A good source of protein and calcium with minimal fat. Choose lower-sodium varieties.
* Reduced-Fat Ricotta: Opt for low-fat and low-sodium versions of ricotta.
* Mozzarella: Especially fresh mozzarella, is lower in sodium and saturated fat compared to many other cheeses.
General Tips for Choosing Healthier Cheese:
* Check the Nutrition Label: Always compare nutrition information, paying attention to sodium, total fat, saturated fat, and calorie content per serving.
* Portion Control: Cheese, even the healthier types, should be consumed in moderation as part of a balanced diet.
* Consider Your Overall Diet: The healthiness of a cheese also depends on how it fits into your overall eating pattern.
By considering these factors, you can make informed choices and select the healthiest cheese options available at your grocery store that align with your individual health needs and preferences.”
Me Yishaiyah: “I am now going to post this diary entry.”
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