Often when I am counseling my patients I feel like a broken record. It seems like I am constantly catch myself making the same basic recommendations over and over. Don’t get me wrong — these suggestions are important! However, I thought would not it be great if I just came up with a summary of all these super-duper awesome recommendations and compiled them in a list for my patients. And smarty pants Plano did just that. Therefore, below are some of what I consider my top tips for weight loss. The goal is in future blogs to elaborate on each of the topics. I plan to go into the details of just why they really are so freakin’ important.
Amy’s Tips for Weight loss
Want great results? Weigh and measure your food for at least 14 days. You can find inexpensive food scales (I am talking under 10 bucks!), measuring cups and measuring spoons at Target, Walmart and Amazon.The scale does not need to be fancy! It just need to get the job done!
Want the BEST results? Track your food. Religiously like it is your job. You can use any program you want (MyFitness Pal, Sparkpeople, Lose It – heck even just a cute little notebook) as long as you log every morsel (extra spoonful of peanut butter I am talking to you!) you put into that pretty little mouth of yours. And I do mean EVERYTHING!
What gets measured get managed.
You can consume unlimited amounts of veggies. The only veggies that are not unlimited are peas, corn, potatoes and butternut squash. Most of all – NO need to weigh your veggies.
If you purchase canned products such as tuna, chicken or vegetables please give them a good rinse by running them under cold water to remove the excess salt.
Season away! You don’t have to eat your food plain. Please feel free to ‘doctor’ it up with spices, herbs, flavored vinegars and low-sodium stocks.
Be mindful of any sauce (BBQ, teriyaki, soy sauce, ketchup) as many have significant amounts sugar, sodium and sugar.
Always do your best to purchase reduced sodium and/or low sodium deli meats. While they are often more expensive – they are MUCH lower in salt and better for your overall health.
Drink Up! Drink half your weight in ounces. For example if you weigh 200 pounds you want to shoot for about 100 ounces per day. Cheers!
Make it pretty. It will taste better!
If you can afford it – always try to purchase Cage Free Organic Eggs. They are free of hormones and high in Omega 3’s which are a heart healthy fat.
Got Caffeine? Do your best to limit what you put in your coffee. Sugar, honey, agave, cream and milk all add extra calories and carbohydrates.
Try like heck to get in your 10,000 steps per day!
I hope you find these tips for weight loss helpful!
Healthy Baking Substitutions to Lighten Up Your Holiday Treats
I seriously cannot believe it is November! Can you?! Next week is Thanksgiving (my favorite holiday, of course!) and before you know it Christmas will soon be here. Now is the time of year for holiday parties and celebrations with family and friends. This also means it is the time of year for delicious and tempting desserts.
Oh my! But, the good news about this year is I have some tips for making your traditional dessert recipes healthier. Check out my healthy baking substitutions and you can enjoy that cookie, cake, or brownie without so much guilt.
Substitutes for flour:
Black beans. Using black beans instead of flour can add protein with the same great taste. This is particularly tasty when baking brownies. When baking, swap out 1 cup of flour for 1 cup of black bean puree.
Whole wheat flour for white flour. Using whole wheat flour instead of white flour, adds fiber, which helps with digestion. Use 7/8 cup of whole-wheat flour for every cup of white flour.
Substitutes for sugar:
Unsweetened applesauce. Applesauce provides the same sweetness without the extra calories and sugar. You can substitute applesauce with sugar in a 1:1 ratio. However, you should reduce the amount of liquid in the recipe by ¼ cup.
Vanilla extract. Adding vanilla extract and cutting the amount of sugar down can give great flavor without extra calories. You can try cutting 2 tablespoons of sugar out of your recipe and adding an extra ½ teaspoon of vanilla extract.
Stevia. Stevia is a natural sweetener that is lower in calories, but also much sweeter than sugar. Since stevia is sweeter, a recipe calling for 1 cup of sugar should only be swapped for 1 teaspoon of liquid stevia or 2 tablespoons of stevia powder.
Substitutes for oil or butter:
Unsweetened applesauce. Applesauce gives the same consistency without the fat. It works well in breads and muffins. Substitute half of the fat in your recipe with applesauce.
Avocado puree. Avocado provides creaminess with a healthy addition of unsaturated fats. This tends to be better in brownies and chocolate desserts. Using 1 cup of avocado puree per cup of butter works.
Mashed bananas. Bananas add a good consistency with added nutrients like potassium, fiber, and vitamin B6. One cup of mashed banana works perfectly in place of 1 cup or butter or oil.
Prunes. Prunes can make a great substitute for butter and cut the calories and fat down. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes.
Greek yogurt. Substitute for Greek yogurt for oil. This can help cut fat and calories without a difference in taste. Substitute 1 cup of oil for ¾ cup of Greek yogurt.
Substitute for cream:
Evaporated skim milk. It provides the same consistency with less fat. Use 1 cup of evaporated skim milk for 1 cup of cream.
Please make sure you try these healthy baking substitutions prior to serving a recipe to others. Healthy can make a great difference, but it takes practice to master them. Making recipes healthier is worth the extra effort!
Hugs & High Fives,