HOW TO ENJOY COMFORT FOODS WITHOUT GUILT | top tips from a nutrition coach

[@jennterry6977]

Good tips. I have also found it's better to incorporate comfort foods into my everyday meals instead of having these over the top "cheat days."

[@JustinaErcole]

That's the end goal! Love that Jenn!

[@stacylapierre2357]

Pizza and ramen are my two favorite comfort foods and I was so pumped when you busted out the ramen! I make the beef ramen for my husband and I with some steak strips and broccoli and mushrooms. I use low sodium beef broth instead of both the spice packs (I use one when I sauté the veggies). It’s so good and a definite comfort food at the end of a crazy week! I definitely thought your soup and grilled cheese looked delicious too!

[@JustinaErcole]

Oooh that sounds so good!

[@n0000nnaaaa]

speaking of comfort I loveeee your pullover!!

[@JustinaErcole]

Thank you!

[@amberc9053]

Pizza is my go too because it's so easy to put together. I always pile on the veggies and, since I'm pescatarian, I like to throw some smoked salmon on it as well

[@JustinaErcole]

OMG that sounds soooo good!

[@amberc9053]

@@JustinaErcole 10/10 recommend

[@mayaklast6334]

When I want pizza, I buy a basic cheese one and add eggs (remember to cook them on a pan... if added on it raw, they won't have the time to cook properly if the pizza is pre-cooked or the yolk will get hard if you leave it too long) / mushroom (or bell pepper if in season) cut in slices on top. Spinach is a good idea, but probably just before serving as drying it in the oven wouldn't improve on it. ^^ For ramen, the sapporo version includes corn (so, you can just open a tin and put a few spoonfuls of it directly in your ramen) and butter (if you need fat). You can also very easily just add an egg directly in the water while it cooks (stirring clockwise with chopsticks if you want something like chinese egg soup, or just leaving it as a poached egg), though traditionally it will generally be pork meat. Chicken would work well too. As would any mushrooms and tofu. To add fat, a tea spoon of sesame oil always work too. It's easy to find nowadays, really good... and traditional. I like ramen because you can actually add whatever leftover vegetables / meat you've got in the fridge, really.

[@misbahailia3345]

This video, is in opinion what body positivity looks like. Masha'Allah.

[@JustinaErcole]

❤️❤️❤️

[@chantaldobson713]

I like making what I call a porridge flapjack. It's just porridge cooked like a pancake but I spice it with things like ginger and turmeric. I spread one half with peanut butter and then top it with whatever sweetener. I find I eat less when it is prepared this way than when I make a bowl of porridge but it feels more like a treat!

[@JustinaErcole]

Oh yummmm!

[@MorkyMuffin]

I tend to go for sweets and desert for comfort, but these guidelines are still quite helpful for me

[@JustinaErcole]

Ooooh I'm a sweets person too!

[@tiaqmal4224]

That ramen hack is my favorite! Since I’m vegan, I tend to make a gochujang ramen, simmer some tofu in the broth and then add usually corn, edamame, sometimes peas. Since I’m not much of a cook, I love that I can just add some frozen veg and call it a day.

[@JustinaErcole]

OH YUM!

[@TorisNstitches]

Had my cheat meal today. Strawberry jasmine milk tea with matcha froth, strawberry popping boba and lychee jelly with a side of Japanese doughnuts..Carby Deliciousness. I don't cheat often but when I do I make it count...

[@JustinaErcole]

Think of it as a treat instead! Takes the morality out of food :)

[@courtneyd4794]

That sounds unbelievably delicious 😍

[@trinityloren9294]

I just finished my cheat meal and you updated this. Couldn't be more perfect

[@JustinaErcole]

Love it!

[@angel1573]

grilled cheese and cream of tomato soup are one of my happy anytime food combos! to spice up a grilled cheese a good combo is mozzarella, pesto (red works best) roasted red peppers, and spinach. it cooks best in the oven but you can pan fry too on lower heat with a lid to seal in the steam. (sorry Justina, it will probably take even longer 😛) usually I'm lazy and it's just cheese and bread though 😅

[@JustinaErcole]

Hahahah I respect your patience!

[@lilymartin5039]

Love this. Always trying to sneak in those extra veggies and protein wherever I can. I hate spinach but I know it's good for me so I just choke it down as a side salad. Your pizza idea is an improvement lol

[@JustinaErcole]

Maybe try something besides spinach if you don't enjoy it!

[@AllisonMariePhD]

I made pizza for dinner tonight and remembered you mentioning freezing the leftovers. For me it wasn’t so much about temptation as much as I have other food I need to eat this week. Thanks!

[@JustinaErcole]

Love that Allison!

[@josephroa4475]

Yep have so made that mistake with spinach. I have been making Greek yogurt pizza dough for base which is delicious.

[@JustinaErcole]

Oh yummmm!

[@aranara_song]

What helps me also is that if I want something, I try to make it instead of buying it. I don't always, but cooking is fun and making homemade pizza will always be better than buying it frozen.

[@JustinaErcole]

Great idea!

[@SuperhumanUnchained]

Hello strong woman thanks for this great video on food diet and hunger

[@JustinaErcole]

Haha thanks!

[@SuperhumanUnchained]

@@JustinaErcole no thanks at all just keep posting these great videos and i will keep supporting

[@roxiw66]

Great video !

[@JustinaErcole]

Thanks Roxi!

[@azraaakherwaray]

Hi Justina, thank you for this video! Ramadaan's coming up, and I wanted to know if you could recommend some foods that could keep us full for a longer period. Thank you for all the nutrition tips!

[@JustinaErcole]

Hey Azraa! Make sure you have plenty of protein in your meals to keep you fuller longer :) I have a few videos about protein if you need more help!

[@azraaakherwaray]

@@JustinaErcole Thank you!

[@hamsteroncoffee]

Oh, and here I am eating half a chocolate bar (~50grams) while watching this video 😅 These hacks are amazing though! I'd love to see a sweet version also 😋. How can we replace chocolate? Besides eating let's say: dark chocolate or replace it with a banana for the sweet tooth. Thanks for the video, Justina! I love your outfit 🌼

[@lilymartin5039]

I'm not Justina, but I personally don't see any harm in eating half a chocolate bar if you're craving it! I just apply the principles that Justina talked about and pair it with something high protein and maybe high fiber. I try to eat my chocolate or cookies with a handful of popcorn and maybe some nuts, fruit, peanut butter, or greek yogurt. Abbey Sharp has a bunch of recipe ideas for "hunger crushing combos" that apply this balanced macros principle too. I think the point is to make sure that you're enjoying foods you love and also making sure that the meal or snack is filling and satisfying so that you don't overindulge on calorie dense fun foods.

[@JustinaErcole]

I agree with Lily's comment! There's nothing inherently wrong with chocolate, like every other food. It's all about moderation based on what your individual goals are :)

[@hamsteroncoffee]

Thank youuu for the incredible replies and kind words ❤️. Indeed, I am trying to not label any foods as "bad". But sometimes, it is hard 🥺...

[@emilyesnyman]

I love these ideas! I'm just wondering... How could you make foods like these fit your calories better? I mean you added extra stuff, which is probably gonna add some calories to an already calorie dense food. How would your suggest to optimise these meals for those types of goals?

[@JustinaErcole]

Keep in mind, most of the additions weren't much in terms of caloric intake: 20 kcal fora. cup of spinach, 100 kcal from 1 link of chicken sausage, etc. So you could either just make sure you're eating the appropriate portion size for your goals, OR go for the non-balanced version. The long term goal with balancing out "fun foods" like this is to detach the morality that society gives to food. A pizza is not bad and a salad is not good. They all serve a purpose :) hope that helps!

[@emilyesnyman]

@@JustinaErcole Thanks so much!! It does help :)

[@figureskater71889]

I now want a grilled ham cheese and tomato with tomato dill soup!

[@JustinaErcole]

Ooooh yum!

[@DrCarolynTheLibrarian]

Tripping over the cat in the kitchen made me feel SEEN 😩 I like to make spicy noodles with chickpea pasta and a gochujang-based sauce and it’s so good. Can add shredded chicken and diced veg if I’m feeling up to it but that does require a little more time lol

[@JustinaErcole]

Hahaha glad I’m not the only one tripping over their cat

[@claire778]

Idk, but the plain pizza should also be pretty good on the protein just as is.

[@claire778]

Speaking here as a vegetarian. Pretty good for fat with ramen is if you're adding egg (yolk🧡), using a tahini-based broth (both of which are protein sources too) and finishing with toasted seeds. Even seaweed contains a bit if protein. And a knob of butter to finish can be a luscious enrichment. Cheese works, too.

[@claire778]

And yup, you know more than me but just enjoying throwing out some ideas. Sorry.😖

[@JustinaErcole]

A serving of the pizza was maybe 8g of protein, so I wanted to add some more. But these are great ideas, thanks for sharing!

[@claire778]

Cheese is a decent protein source.

[@JustinaErcole]

@@claire778 Yep! But for my needs, I wanted more protein. Like I said in the video, you can absolutely just eat the normal version of the food.

[@MrsDrJiggles]

Why u dissing diet soda😢😢😢

[@melonbubbly]

Cheater meals are horrible!!😤💔😿 Instead I have a loyal snack who always has my back!!!! 😘🍑💅💍 P.s. If you see this love you A. Mills!!

[@JustinaErcole]

I would reframe the statement instead so you don't associate morality with food :)