Some things to remember!
*100% whole wheat is always your best option for any wheat/carb product. I replace white rice for brown! Whole wheat pasta for regular pasta!
*Fat Free and Sugar Free doesn't always mean it's the best option, some times the perservities and extras are worse than what you're trying to avoid. Also when it says fat free, normally there's a lot more added sugar to make up for it.
*Cheese isn't necessarily bad... but be careful with it. You can easily add up calories and fat, watch portions and use it as a source for nutrients, string cheese is a great snack!
*MEASURE OUT PORTIONS. As an experiment you should pour a bowl of cereal or a certain snack as you normally would and then measure it out. People tend to really overestimate sizes, which means more calories coming in that you're not accounting for.
*Fat! Is good!! Your body does need fat, but from the right sources! Avocados, Olive oil, Coconut oil, and Nut butters (in moderation!!) are great sources.
*Drink warm water when you're hungry to fill you and cold water to hydrate faster.
*Eating an apple or light soup before dinner can help reduce hunger and calorie intake
*I like to break up chips, crackers, pizza, sandwhiches etc so I can trick my stomach into thinking I'm actually eating more.
Healthy Baking Substitutes!
These easy substitutes for baking will save tons of calories and fat while tricking you're taste buds.
*Greek Yogurt. Use 1/4 C of yogurt per 1/2 C of butter. Use 3/4 C of yogurt per 1/2 cup of oil.
*Banana. Use 3/4 C of mashed banana per 1 C of oil. Use 1/2 a smashed banana per egg.
*Applesauce. For oil, you can substitute the entire amount for apple sauce or split it 50/50.
****** When I bake I normally try to go all out with the substitutions, but it can change the taste and flavor the food. So just experiment with going 50/50 substitute and original ingredient or going all substitutions.********
Food I always have in the kitchen!
*Egg whites *100% Whole Wheat Bread
*Natural Peanut butter * Microwavable Brown Rice Packs
*Sugar Free Jelly *Quinoa
*Bran Flakes *Tea
*Canned Light Tuna *Stevia
*Spinach *Frozen Tilapia
*Baby Carrots *Fat Free Cottage Cheese
*Black Beans *Vanilla Protein Powder (currently soy protein)
*Garbanzo Beans/Chickpeas *Pop corn kernels
*Olive oil *Frozen Blueberries
*Oatmeal
Snacks!
*Edamame. I love the buying the frozen bags or the single serving steam boxes. 1 serving contains 9 grams of protein!
*Cottage cheese! Perfect for a before bed snack. Fat free is best, I mix it with honey and cinnamon or some bran flakes with a pack of stevia. You can really mix anything with it!
*Greek yogurt. Fat free plain is the best to start with as a base, since it contains less sugar than flavored, you can mix in tons of different things to give it flavor, including sugar free fat free jello mix into it with some cereal!
*Garbanzo Beans. I could eat these all day out of the can, but they're extra tasty if tossed with some olive oil and what ever spices (garlic, chili, cumin, salt, pepper) and baked in the oven at 450 for 35 mins. Crunchy!! Protein & Carbs & Fiber!! And healthy fat!!!
*Frozen grapes. Throw some grapes in a bag and freeze them! Or you can even dip them in greek yogurt, place them on parchment paper and stick them in the freezer!
*Popcorn!! My FAVORITE FOOD in the world. It's so healthy and crazy low in calories!! Air popped is the best way to make it then I spray a tiny bit of olive oil (from my pump sprayer) on it and sprinkle on some sea salt.
*Frozen bananas. So many things to do with them!! Blend them and they become guilt free ice cream! add flavored protein powder, other fruit, coco powder, peanut butter etc!
*Easy Trail Mix. Just mix some craisins and/or raisins with almonds and shredded coconut.
*Homemade Tortilla chips: All you need are yellow corn tortillas (40 calories per tortilla) and cut them up in to fourths. Then bake them at 450 for 5-8 minutes until they start to curl up. You can spray olive oil on them and sprinkle them salt and what ever spices.
*Banana Raisin Oatmeal Cookies: *1/2 C whole wheat flour *1/4 tsp salt *1 C rolled oats *cinnamon *1/2 tsp baking powder *1/2 C unsweetend applesauce*1/2 tsp baking soda*5 tbs egg white*1/2 tsp vanilla extract*1/8 C honey*1/4 C raisins *1 small-med banana
*Stevia packets optional*I mixed all the dry ingredients together first then added in the wet stuff, then mushed up the banana and mixed it all in. Then cooked them for 12 mins at 350.
*Diet Coke Brownies. Box of Brownie mix, 12 oz Diet Coke. It might take longer to cook though, so just use the clean toothpick/knife trick!
Smoothies/Shakes/Juices!
*PB&J Shake. Amazing!!! 8-10 oz of water, 2 Scoops of vanilla protein powder, TBS of peanutbutter and jelly (I love the sugar free one with extra fiber) a bit of milk, and some ice cubes.
*Mega blue berry breakfast smoothie. So many healthy things in this one! 2 scoops of vanilla protein powder, 8-10 oz of water, spinach, blue berries, 2 Tbs of chia seeds, 1 Tbs of wheat germ, and if you wanted half a packet of uncooked oatmeal!
*Blue Mango Smoothie. *1/3 C of plain fat free greek yogurt, 1/2 C Frozen blueberries, bunches of spinach, Whole mango, few drops of vanilla extract. Then blend it all together!
*Beet Red Juice. 1 beet, 1 peach, 1/2 cucumber, 1 big carrot. (Don't spill it any where!! James wont let me drink it outside of the kitchen :p)
*A pear of carrots juice. 1 Pear, 2 carrots, 1/2 cucumber.
Breakfast!
*Steel Cut Oats. So much healthier than quick cook oats! Even though they take a while to cook they contain protein, fiber and complex carbs! You can mix it with fresh fruit (blueberries! antioxidants!), nuts, or stevia)
*Bulgur. Another great source of complex carbs thats like oatmeal.
*Egg Whites. I am addicted to egg white cartons!!! 5 grams of protein and only 25 calories per serving! I'll make 4-5 eggs and throw in tons of spinach, mushrooms, and onions. SOOOO GOOD.
*English Muffins. 100% whole wheat english muffins with 1/2 a TBS of natural peanut butter on each half with banana slices on top. Amazing!!!!
*Whole Wheat Waffles. (140 Calories!) *1 1/2 C Whole wheat flour (you can use equal parts white if you're not used to whole wheat flour), 2 Tsp baking powder, 2 Stevia packets, 1/4 C egg substitute (1 egg), 1 C water, 1/2 C milk (or subtract the water and use 1 1/2 C milk), 1/3 C unsweetened applesauce, Cinnamon and Vanilla extract. I was able to make 5 decent sized belgian waffles in my waffle maker. Then top with peanut butter, bananas, sugar free syrup, maple syrup etc.
Lunch/Dinner
*Tuna Salad. 1 Small can of tuna light with a table spoon of low fat mayo, mustard and cut up cellary wrapped in lettuce leaves is a filling quick meal! or even as an open faced sand which to save some calories. (no bread on top)*Easy, Tasty, Chicken Curry. All you need is Light Coconut Milk, Curry powder, Brown Rice, and Chicken or even Tillapia! Cook up your choice of meat in a pan, in a small pot boil the can of coconut milk then add in a couple TBS of curry powder. Cook up some brown rice (I use the microwaveable brown and wild rice packets). Then just put it all together!
*Garlic Fries! These are baked! I used 4 med potatoes, 4 cloves of garlic, salt and olive oil. Pre heat the oven to 450, cut up the potatoes into the size fries you want, chop some garlic then mix the fries, garlic, salt and olive oil together. Then just bake for 30 minutes or until they're bubbly and crispy.
*Tilapia tacos:Just cook some fish and bell peppers and onions. Add salt, pepper, lime and what ever spices you want to the fish. Then put half of a fish in a corn tortilla and add a TBS of light sour cream, and a bit of hot sauce or salsa. For one taco w/ light sour cream its 120 calories!
*Shredded BBQ Chicken that he passed down to me. All I used was 2 chicken breasts and BBQ sauce. Put the stove on medium, a layer of BBQ sauce down and plop in the chicken. Once its visibly cooked half way through, flip it over and cover it till it's all the ways cooked. Then use 2 forks to pull it apart.
Supplements
*B12. I've been taking B12 Tablets every day. They basically make you a better person, seriously! It helps protect against numerous cancers. It makes your hair, skin, and nails healthier. It's needed to convert carbs into gluclose giving you lots of energy, and helps maintain your digestive system. They're pretty cheap from Walmart!
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