I can't use artificial sweeteners (and I have tried them ALL) because they are a major migraine trigger for me. Is there an acceptable equivalent of sugar or other substitution that can be used in the muffins and other recipes? 

Yes, you can check the amount of sugar to use on the Splenda Conversion Chart below.  Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

http://www.splenda.com/page.jhtml?id=splenda/cookingbaking/conversionchart.inc

 Thanks. I have a couple more questions: Because (of my commute) I leave my house at 4:40am and don't return home until 7pm, I have been taking breakfast, lunch and dinner with me to work. There are a ton of great looking recipes on this site. How feasible is it to cook up a week's or a month's worth of dinners and freeze them? Also, I need to watch my sodium intake and several of the recipes I've thought about trying seem to have as much or more sodium than Smart Ones or Lean Cuisine. Is there any way I can cut the sodium levels? Thank you very much for your response.

That's a wonderful idea to do some batch cooking!  You can use the alli recipes or recipes from magazines and cookbooks where the nutrition information is included.  Keep in mind that items like egg dishes and sandwiches don't freeze very well.

As for sodium, it's the overall, daily intake that's important.  There's no question that most (not all) processed foods (canned, frozen, luncheon meats, etc.) are fairly high in sodium.  The queston is what does the entire day look like at the end.  Take a look at your Nutrition Log and see where you've been ending up.

The recommended amount of sodium is 2,300 milligrams - or less per day - and most people get about 5,000 mgs or more.  If your intake is significantly more than 2,300 look for the foods that are contributing the most and see how you can reduce it.

Some Lean Cuisines have far less sodium than others.  Most recipes can cut or eliminate the sodium all together, and bump up the herbs and spices to keep the flavor.  Think of it as a game!  It will be far less frustrating.

Let me know if you need more.

Pat

 Hi Jennieliz,

Just wanted to say another sugar substitute you can try is called - Stevia - you can get it at the health food store. It also comes in the little take-along packs also.  Since its a natural herb that might not cause you to have a migraine. 

Lynn

 Thank you very much for your help so far.

Next question: I really can't stand oranges or anything citrus (it's a texture thing...). Is it OK to substitute another fruit (such as an apple) or even a vegetable (such as a tomato, cucumber or carrots)? I'm really not sure what substitutions are OK. I want to eat as close to the plan as possible.