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What’s Up Wednesday – Week 5

What's Up Wednesday - Week 5 - Cooking In Cleveland
What’s Up Wednesday – Week 5


Happy hump-day everyone!  We’ve almost made it! You’re halfway to the weekend!  This has been quite a week, am I right?  I want to take some time today to get real about a subject that is very important to me: ingredients.

If you haven’t realized by now, Lyle and I are very careful about what we eat.  It’s not that we’re anti indulging or junk food–Lays potato chips and red wine is my kryptonite and I once served Lyle bacon 7 days in a row by complete accident.  More than anything, we’re careful about what we eat because we both love food, but want to make sure that we’re making the conscious decision about the food that we’re eating to best fuel our bodies.  We try to be fairly active, but exercise can only go so far, you should know what you’re fueling your body with.


There are a few very easy steps that you can incorporate into your meal planning and grocery shopping routine each week to really set your self up for healthy choices.  First off, before you go shopping each week, write down a plan for your major meals and grocery shopping and stick to it.  It’s really easy to get distracted when you go to the grocery store without a plan.  It also causes you to pick up things you don’t need, forget things you do, and can totally blow your budget.


Second, shop mostly the outside of the store.  If you think about your grocery store the produce, meats, and dairy sections are all on the outside border of the store.  If you stick to primarily the outside of the store, you can avoid a lot of the processed foods that are set up on display in the stores to entice you to put them in your cart.  Sure, you’ll need to pick up pantry staples like some canned foods, oils and grains, but you should be sticking to at least a 60/40 ratio between the outside border and inside aisles at the grocery store.


I’m a firm believer in Michael Pollan’s quote “Eat food, not too much, mostly plants“.  I think that if you want bacon, have a piece or two of REAL (minimally processed) bacon, just not too much, and not too often. I try to steer clear of extremely processed foods just because I’ve found that I don’t feel my best when I eat them, and more often than not I can find something more delicious that’s healthier.

Third step to making healthy choices while cooking for yourself: read your ingredients.  Lyle and I watched a documentary on Netflix the other day called Sugar Coated.  It’s all about added sugars, the health risks they cause, and the way that industry groups and lobbyists have twisted the narrative around sugar to fit their own agenda at the detriment of our diets.  It’s really eye opening.


A lot of people tend to put “low fat” or “fat free” products in their grocery carts thinking that they’re “healthier” and therefore they can eat as much as they want, guilt-free.  In actuality, many of these foods are hiding tons of added sugars that are extremely unhealthy and contributing to the obesity epidemic that is affecting our country.


For instance, when I was grocery shopping on Saturday, I needed to pick up breadcrumbs.  Sounds simple enough, right?  Look at the pictures at the top. (Also please excuse the quality, this are off my iPhone.  I also had other pictures embedded but they kept wanting to show up sideways.)  The blue carton of breadcrumbs are a brand that’s very popular in the grocery store.  Look at that loooong list of ingredients and do you see that at the very bottom?  PARTIALLY PRODUCED WITH GENETIC ENGINEERING!  Umm no thanks.  Also, look at the sodium content!  That’s 7%of your daily value of sodium in one serving of breadcrumbs.  Insane.  Also, there’s 110 calories per serving in this brand of breadcrumbs!

Now the yellow back on the left shows the nutrition facts for the brand the I picked up.I will fully admit that the breadcrumbs that I bought were about a dollar more than the genetically engineered ones.  However, I can read and understand every ingredient on that ingredients list.  Also, look at the calories.  There’s only 70 in the same serving size at the other ones and the sodium is lower.  I’m not saying that you need to only eat this brand of breadcrumbs (hence why i’m NOT showing the label), but I think you really should be reading your food labels and not just looking for “low-calorie” or “fat free”.

If you have any questions or comments, please chime in below or send me an email!

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Rachel Gatalica

Welcome to Cooking in Cleveland! I want to share delicious, healthy and approachable recipes with you. I want to help highlight local Cleveland artisans and events and put a focus on using local foods!
  • Brainstorming future goals and plans for @cooking_in_cleveland this evening with a #dairyfree #decaflatte and a snuggly puppy by my side.  So grateful for everyone that has followed along so far.  I can't wait for what's to come! #wordpressbloggergirl #staytuned  #nespressomoment
  • Sorry I've been so MIA, but I've  been working on a rebrand for the blog. Stay tuned for good things ahead!! #cookingincleveland #foodblogger #beginningblogger #iphonephoto
  • While on the #Whole30 challenge, the unthinkable happened…I learned to LIKE cauliflower.  I blame this recipe and some of the other stir fry dishes we made that used fresh cauliflower rice.

This dish is mostly #Whole30 compliant except for any additions you might make to this recipe such as #Sriracha for added heat or swapping soy sauce instead of the coconut aminos.

Check out the link in my bio and let me know what you think!

#Whole30 #Sriracha #StirFryMadeEasy #FreshFood #CookingInCleveland #QuickDinner #WeeknightWarrior #DinnerUnder30
  • Oooh baby tomorrow we're back...and we're turning this shitload of vegetables into a delicious (and quick) dinner tomorrow. .
For real, under 35 minutes from start to finish and hacks to make it even easier if you're feeling super lazy. .
Check back tomorrow 😘
#Whole30 #Sriracha #StirFryMadeEasy #FreshFood #CookingInCleveland #QuickDinner #WeeknightWarrior #DinnerUnder30
  • Today marks #day30 on my #Whole30 challenge!  To celebrate, i’m sharing one of my favorite #Whole30 compliant recipes.
This yummy soup comes together in no time and can be made from staples you can likely find in your pantry, garden or local farmers market!
Check out the link in my bio for the recipe!! Also if you haven’t signed up for our email blasts yet, make sure you check out the widget at the bottom of the website!  We’re sending monthly recaps of all the recipes we post as well as links to our social media pages.

#CookinginCleveland #whole30 #healthydinner #grainfree #dairyfree #dairyfreedinner #CLEfoodblog #foodblog #recipetesting #eatyourcolors #soup
  • This week on Cooking In Cleveland, i’m sharing a really healthy and quick dinner that is equal parts filling and delicious.  I’m also talking a little bit about the #Whole30 challenge that we’re in the middle of and being honest about some of the highs and lows we’ve experienced on the plan.

This recipe is a really delicious grain-free dinner option and I’m wiling to bet you won’t really miss the pasta.  Click the link in my bio to check out the recipe!

#cookingincleveland #whole30 #zoodles #healthydinner #grainfree #dairyfree #dairyfreedinner #CLEfoodblog #foodblog #recipetesting #eatyourcolors
  • After a break last week I am back and sharing a yummy pasta dish!  We’re not just cooking with wine this week, i’m also talking about a yummy Italian wine that I paired with this meal.

Click on the link in my bio to check out the recipe.  Make sure you let me know if you decide to either try the pasta or just the wine!

#cookingincleveland #winenot #ItalianWine #PastaPlease #CleFoodBlogger #delightfuldinner #foodblog #drunknoodles
  • Want a sneak peek of tomorrow’s recipe post?  It’s too good not to share!  The recipe will go live at 5 am and the link will be posed in my bio.

#drunknoodles #CookingInCleveland #SneakPeek #SundayDinner #homemadeitalian #CleFoodBlog #FoodBlogger #recipetesting #deliciousdinner
  • Starting our #whole30 a week from tomorrow and trying to plan out some more plant focused recipes in the meantime.  This BBQ chicken salad was full of flavor and healthy crunchy vegetables.  Thinking of sharing the recipe soon...can you call a salad a recipe?
  • Last night was epic!  Thanks to @altonbrown for putting on such an amazing show!! #cookingincleveland  #altonbrownlive #cleveland  #clevelandblogger #CLEfoodblog

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