Hello Fitters!
Welcome back for some more nutrition and fitness fun! Today, I'm going to talk a little bit about making your food work better for you. When I first start talking with people about their health, one of their most daunting fears is that of changing their food habits. When asked, people will rate their willingness to change their food habits at a 40-50%, claiming that they "don't want to give up the foods they love," My response here is two fold:
1) You have to prioritize your health and fitness; I"M NOT SAYING YOU MUST MAKE IT FIRST. That would be my personal choice, but if that isn't your choice, that is great! But you have to decide where it stands, and realize that choices have consequences. If you want to continue to enjoy your sweets, no one is going to stop you. But if your goal is to lose 50 pounds, you have two options, lower the amount of sweets you eat, or change your fitness goal. You have to choose what is more important to you. One thought process that you need to change quickly is the "I CAN'T eat that, I'm on a diet." Of course you can eat it! More than likely, you have before. Instead, change your mentality to "I could eat that, but I choose not to." And that is the truth, you chose not to eat it, because you have chosen to prioritize your fitness goals first.
2) Change the way you are eating; There are several ways to do this. You can eat the same amount, but spread more throughout the day. You can control your portions to eat a smaller amount. But (in my opinion) the best option by far is to change the quality of food you are eating. Depending on the individual, I will choose one (or more) of these options to get them on the path to healthier food options.
One of my most preferred methods is to change out ingredients of food types for more healthier options. It is very simple, extremely affordable, and can be a much easier mental transition for those who struggle with food. Below are some options for switching out some "weak players" on your food roster.
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| Lettuce as a wrap is one great way to reduce unhealthy carbs. |
Spices - Use any type of dry spice in place of a liquid condiment (such as barbeque sauce, soy sauce, ranch, dressings, etc.). Liquid condiments are loaded with fats, salts, and other calories (and it doesn't take much dressing to add up a whole lot of calories). Dry spices are usually crushed up vegetables, so of course those are on my good list! (See The Magical Formula for Weight Loss)
Lemon/Lime Juice - A great substitute for liquid condiments or dressings, this and some black pepper can definitely spice up your salads or chicken.
Avocado - Because of the higher level of healthy fats it contains, avocado has a smooth texture, much like other ingredientss with fat. This makes it great for substituting mayo, cheeses, etc. (As long as you don't mind the dish turning green!) - I.e. egg salad, made with advocado instead of mayo.
Fiber - Although not similar in taste, anything high in fiber (like vegetables and fruits) will keep you filling more full, longer.
Perimeter Shopping - Start by shopping on the outside of the store, and fill your carts with the fresh versions of all of your foods. If it can sit in the fridge or on a shelf for weeks, it probably won't be good for your insides.
Whole Wheat - whole wheat pizza crusts, wraps, breads, etc. are a much better alternative to any grain options (if getting rid of them is just too hard), and whole wheat is an option in almost every restaurant or store.The lower glycemic index wrecks much less havoc on your insulin levels.
Quinoa - I don't label many foods "Superfoods" (because the idea is silly, just eat good, wholesome food, and it is going to be "super"), but if I had to give one food the name, it would be Quinoa (pronouced keen-wa). A high level of carbs, fats, and proteins earns it the name. Use it to replace rices and other grains.
There are just some quick and simple tips to substitute foods in your diet. Getting online and finding other great options is easy (you're already on here to read this, might as well use your time wisely!). Just make sure you are truly looking into the ingredients to determine if a food is a better substitute. A lot of times, food organizations will fool you with "low fat" options, only to load up the sugar and salts, making it just as unhealthy for you. Want to know if it is a better option? Ask me! I am only a click away. And remember, that is why I am here. To help you
Stay Fit.
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