Start fresh with frozen foods by Pritikin

Start fresh with frozen foods by Pritikin

Between our sourdough hobby and pandemic banana bread baking, the virus has taken its toll on our waistlines. At the beginning of the pandemic, many of us became more acquainted with our kitchens while juggling Zoom calls. With 9 months into Covid, many of us are experiencing cooking fatigue.

While the jury is out as to how ‘widespread’ weight gain is since the pandemic, health experts estimate anywhere from 3 to 20 pounds gained. In a survey of over 1,000 WebMD readers, almost 1/4 of male readers and ½ of females complained of weight gain due to COVID. As the rate of the virus rises and cooler temps set in, we need to be prepared for another potential lockdown, which could to lead to more rings around the waistline. 1

The good news is that it’s never too early to consider a diet reset. With 2021 right around the corner, now is a perfect time. If losing weight or eating healthier is on your resolution list, Pritikin Foods may be just what you’re looking for.

I received samples of Pritikin Foods to try in exchange for my honest review. If you’re not familiar with the product, they’ve got quite the reputation and have been around for over 40 years.

Pritikin’s philosophy is to use whole or barely processed foods to encourage a healthy lifestyle. Meals are low-calorie and contain lean protein-rich foods such as fish, beans or soy-based products as well as vegetables and whole grains. Added sugar, sodium and unhealthy saturated fat is kept at a minimum.

In over 100 peer-reviewed studies, research shows that the Pritikin Program, including The Pritikin Eating Plan may help reduce the risk of chronic illnesses such as heart disease.

I sampled the Lemon Cod meal for lunch this week and was pleasantly surprised by the nutritional quality and taste of the product. The fish was flaky and tender with a mild vegetable-based sauce including onions, tomatoes and garlic. The whole grain brown rice was lightly seasoned with a perfect texture. A serving of bright, steamed broccoli rounded out the meal.

Compared to other frozen meals, Pritikin Foods provide only a third of the sodium (210 mg) and are low in sugar, fat and saturated fat. In addition, the fish provided 24 grams of lean protein, which is very satisfying.

If you’re thinking that frozen meals are inferior to homemade, you may change your mind after trying these. A low-fat, high-fiber frozen meal beats a calorie-laden, carry-out meal when you’re concerned with your arteries and waistline.

Give them a try. You’ve got nothing to lose but that Covid spread.

New Pritikin Foods customers can get 20% off their first 10 or 24 meal package when they use SOUNDBITES20 at checkout.

www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020 <http://www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020>


  1. https://www.webmd.com/lung/news/20200521/quarantine-weight-gain-not-a-joking-matter
Indian spiced sauteed cabbage and green beans

Indian spiced sauteed cabbage and green beans

I’m always looking for tasty ways to season veggies since it’s the one food group my family doesn’t seem to “seek out”. Fruit? No problem. We’ll burn through 5 bananas and a bag of apples in 2 to 3 days. Dairy? Same thing- cheese, yogurt and milk get consumed quickly.

Vegetables don’t go so fast in our house. But, we’re not alone. Did you know that only 9% of US adults eat the recommended number of vegetable servings per day? That means 90% of us do not!

It’s not that I don’t cook them or serve them raw. I do! Salads are popular in the summer. One daughter loves grape tomatoes, the other prefers bell peppers. But once fall and winter hit, I’m more inclined to want something served warm.

You don’t need much to make vegetables more delicious. Aromatic vegetables like onions and garlic bring out their flavor as does lemon zest or balsamic vinegar.

Over the weekend, I made this cabbage dish that I’ll be repeating! Cabbage is part of the brassica family that includes broccoli, kale and cauliflower. A nutritional powerhouse, cabbage is a great source of vitamin K (which helps with blood clotting and bone health) as well as sulforaphane- a powerful phytochemical that helps fight cancer. Cabbage is also inexpensive and available in most markets.

Green beans and jalapeno peppers are a source of vitamin C, as is the cabbage. They added some great color and texture. I added some sliced white onions for flavor as well.


2 Tbsp. canola or corn oil

3 cups purple cabbage, sliced

1/4 white or yellow onion, chopped

1 cup green beans, cleaned and broken in half

1 jalapeno pepper, diced

1 clove garlic, minced

A dusting of each:




curry powder

ginger powder

salt to taste


  1. Heat oil in a large skillet or sautee pan.
  2. Add onions, green beans and jalapeno peppers and cook for 3 minutes.
  3. Add cabbage, minced garlic and one “dusting” of cumin, cinnamon, turmeric, curry powder, ginger powder and salt.
  4. Toss to coat the vegetables and cook another 2 to 3 minutes.
  5. Serve hot as a side dish or over rice.

Makes 4 servings.



Sour dough starter food pun tee

Sour dough starter food pun tee

For those of you that don’t know, my husband is a huge sour dough fan. He’s a bit of a science geek like me, but his has a Bachelor’s in biology and a knack for fermentation.

He used to brew beer in our early years of marriage, but has switched his love of beer to bread over the past 5 years. He made his sourdough starter from scratch and is quite proud of it.

He named it “Tim”- which I hear is a thing with sour dough bakers. Their starter has a name since you kind of have to treat it like a pet- feed it and take care of it every few weeks.

When the pandemic was a few months in, we noticed sour dough becoming a ‘thing’. It’s kind of like when you were the ONLY one wearing overalls then all of a sudden, they became cool. 

Believe me, we were both excited to see bread be back in fashion. After so many fad diets banning bread and other carbs, we welcomed the return of bread, and in particular, sour dough.

This tee is in honor of Tim and all the other starters, bakers and bread lovers out there! Use code BOGO50 at check out and get 1/2 off your second food pun item til Monday at midnight. Bready or not, here I crumb Short sleeve t-shirt | Sound Bites Nutrition

Happy shopping (and baking)!

5 ways to avoid overeating on Thanksgiving

5 ways to avoid overeating on Thanksgiving

Thanksgiving happens every year. The biggest food feast of them all! This year will look a lot different given the pandemic. Gone are the days of big family gatherings with multiple types of desserts. But rest assured, we’re all still planning on eating delicious food.

If you’re trying to diet on Thanksgiving, don’t. The pandemic has already put enough stress and strain on our lives. This is a day of celebration, not restriction. Be mindful about what you’re eating, but please don’t count calories, macros or carbs.

Here’s a secret. You don’t HAVE to stuff yourself at Thanksgiving, or any other holiday, for that matter. It’s not like you’re never going to have pumpkin pie or mashed potatoes and gravy again. Why the need to stuff? It’s just silly.

Below are some tips to avoid overeating on Thanksgiving.

  1. Don’t skip meals. This will only make you cranky and ravenous by the time dinner rolls around and you’ll likely overeat. Eat lighter meals throughout the day to maintain energy and don’t starve yourself.
  2. Eat what you like, but in smaller amounts. No one says you have to have a full serving of potatoes or green bean casserole. Take a spoonful or two of what you like and leave room for dessert (if you even want dessert). Not everyone has a sweet tooth.
  3. Speaking of dessert- why not make 1/2 recipes this year? Anything that has an even number of eggs can be easily split in half. With a small crowd, you’ll have plenty for everyone.
  4. Go easy on alcohol. Fine to have a cocktail or two, but keep in mind, alcohol increases your appetite, meaning you’ll eat more once it’s time to join everyone to eat.
  5. Listen to your body. Think about how you’ll feel after taking that second helping before you plop it on your plate. Is it worth the heart burn, tight pants or poor sleep due to overeating? Probably not.

Pay attention to hunger cues. Say grace and have grace. God willing, we’ll have more holidays and more holiday meals for years to come.

Black Friday BOGO50 sale (starting Wed, 11-25)

Black Friday BOGO50 sale (starting Wed, 11-25)

Sometimes I can be inpatient. I suppose I should wait for #blackfriday to start my buy one, get one half off sale, but since many of my items are print on demand, it made more sense to run it early to allow enough thyme for things to ship.

Starting Wednesday, 11-25 through midnight #cybermonday 11-29, chews any swag items and get the second item half off! My food pun swag shop was featured in the Food Network Holiday foodie gift guide this year: https://www.foodnetwork.com/healthy/articles/healthy-gift-guide

I’ve got puns with veggies like Stalker, Be kaleful and Peas romaine seeded or fruit puns like No hard peelings and Don’t despear! You can also chews from my dairy selection like Praise Cheeses, Oh My Gouda and Eat, drink and be dairy.

Not sure of someone’s size? How about a cute deja brew coffee mug or Lettuce beet hunger tote? There’s plenty of fun gifts to chews from.

Going to a baby shower? Check out my selection of adorable onesies! They’re simple, funny and not in the least bit dirty. Who needs cuss words on an infant onesie? Just say no to that!

Use code BOGO50 at check out. Message me with questions and happy shopping!

Lisa (nutrigirl)


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