Eat like Bethy eats and never diet again! Part 2–swaps and recipes

So is it beginning to sink in? “Cut the crap (namely the fats and the sugary stuff) not the carbs!” 

In my last post I shared with you “4 tips to eat like me…and never diet again!” You can read why carbs are not your problem; the fat and sugar are.

And you can see my before and after pix so you know this really works. I'm 45 and in the best shape I've ever been in my life–because this is how I eat 90% of the time.

Now I want to give you some of my favorite “swaps, tips, and recipes” to help you eat like me. (And you'll notice how well I use the World’s Healthiest Foods list!)

I love to have my cake and eat it too. I love my red wine and I love a Chinese buffet every so often.  That’s why 90% of the time my food choices are very healthy. And my clients who do the same are in the best shape of their lives. Not only do they look leaner, but their cholesterol and blood sugar is lowered…woo hoo!!

My 5 fav tips and swaps

1. NEVER put dressing ON your salad!

You are doing yourself an injustice if you ask for it on the side and then pour it on your salad anyway. That’s hundreds of calories.

Instead ask for dressing on the side and then take a fork-full of salad and dip your fork into your dressing before each bite. (That’s a tip from Jack LaLanne.) You’ll be amazed how much less dressing you use.

2. Hold the mayo!

Don't use mayo-based dressing or spreads (which are almost all fat) on salads or sandwiches. Instead use salsa, mustard or balsamic vinegar and roasted sesame seeds.

3. One fat and one protein per salad please!

If you have cheese on your salad, that means no bacon and no mayo-based dressing! (“Cobb” and “lettuce wedges” are not “salads”; they are just a bunch of fats and some protein lying on a bed of water!)

4. Try not to add cheese to your sandwich.

It’s more than 50% fat. You probably don’t really taste the cheese anyway. How about avocado instead? It’s much tastier! (Yes, avocado has fat but the healthy kind your body needs.)

5. Add cucumber slices, with skin, to your water and keep refilling.

It will be so refreshing and make you want to drink more water without added calories or "fake sugar!" Adding lime with cucumber is tasty, too!

And my 4 fav recipes

1. Bethy's tuna salad

If you mix tuna with mayo, can you really call it a “salad?” Half of my tuna salad is chopped onions, cukes, celery and carrots; the other half is tuna. Then I add a little light mayo, dill, lemon and whatever spices you like.

Bethy's version of tuna SALAD 001
2. Bethy's great breakfast or lunch

1 slice of whole-grain or multi-grain toast with1 sliced hard-boiled egg. Top with spinach leaves and 1 one slice of low-fat cheese. Microwave for 30 seconds. Then top with thin slices of avocado. 

It's something from every food group and packed with nutrients (very nutrient dense), but not calories!

3. Bethy's super shake

Make a “nutrient-dense” shake using a frozen sliced banana, vanilla soy milk to cover, and a teaspoon of (natural) peanut butter (not the kind with added sugar).

4. Bethy's fav wrap

Lean, white oven-roasted turkey (or any lean protein; vegetarians can substitute hummus, tofu, or slivered almonds instead)
Avocado
Spinach
Honey mustard or salsa
On a “Flat-Out” wrap

Do you notice that most of the foods in my recipes, tips, and swaps are from the World’s Healthiest Foods list?

Now, why don’t YOU share a recipe from the World’s Healthiest foods list? What can you swap for yourself and your family?

Leave your recipe in the comments and share it with the rest of us!

UPDATE: Click on comments and scroll down to read some of the recipes other FUNIQ readers are sharing–and my replies!

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4 tips to eat like me…and never diet again!!

If I see one more person throw away their rice but eat the fatty, sauce-laden chicken with broccoli…

Chicken and broccoli
Or one more person rip out 20 calories worth of bagel and replace it with 3 tablespoons of fatty cream cheese (with almost 100% of its calories coming from fat)…

Bagel and cream cheese 2
Or one more person throw away the virtually fat-free and lo-cal tortilla so they can ingest a solid fat like mayo or sour cream…

Sour cream 1
I'm going to scream!! People, you know who you are!!

The rice is not the problem. The bagel is not the problem. The tortilla is not the problem. The ADDED fat is the problem! And if you are eating huge serving bowls of rice and pasta instead of a cup size, there is problem there too, because you don't move your assets enough to warrant such ginourmous portion sizes…you just don't. Obviously the whole grain versions of the above would be a better choice than the "white" versions, with limited portion size!

Where did this type of "logic" come from that tells you that eating almost solid fat like sausage (yes, even turkey, chicken and tofu sausage) is healthier than eating a plain baked potato???

If those scenarios sound like you, you are eating WAY too much "bad" fat, which is why your "bad" cholesterol is so high and why you have excess fat in specific areas like the back of your arms. (I always observe this in high-fat eaters!) Don't get me wrong, I am all for fat that comes naturally in foods such as salmon, avocado and even hamburgers. (You already know that I will never toss sticks and stones into a blender and call it a meal, eeww!) When I do eat a burger, I don't add any other fat to it…no cheese, no bacon. My rule is "one fat per meal" and that hamburger has more than enough without having to pile on more. I do add avocado when I'm eating a lower fat, higher protein meat such as turkey or chicken. Avocados are chuck full of essential nutrients that bacon can never offer. I know what you're thinking…yes avocados are almost solid fat. You are correct but remember, I'm ok with the fat that occurs naturally in foods.

If you want to eat better and smarter, like I do and most of my “svelt” clients do, then follow these little rules and you’ll NEVER diet again:

1.Read your labels!

If you are consuming lots of foods where more than half the total calories comes from ADDED fat (such as cheese, sour cream, mayo, dressing, etc.,) then I can guarantee that half of YOUR body weight will be from fat too! You are what you eat!

Make sure that most of the foods you consume have 25% or less of their calories coming from fat. You can find this information right on the food label, so you have no excuse not to know!

2. Visit www.mypyramid.gov (aka www.choosemyplate.gov). ChooseMyPlate.gov

This is one of the most awesome resources to get you to choose to eat healthy. Please use this and save lots of dollars. (Spend the money you save on a few personal training sessions–much better long-term benefits!) You don't need fancy “diet” pills, potions and lotions!

3. Choose the World's Healthiest Foods.

Let the majority of your food consumption come from the World's Healthiest Foods list. As a rule, vegetables have the least amount of calories of all the food groups on the list (except for spices) so it would be wise to consume foods from this group in great abundance as compared to the others. 

4. Make sure sugar isn't in your top-5.

Food labels list ingredients in descending order according to how much of it is in the product. The higher up something is on the list, the more you'll find in that product.  So in general make sure sugar (nor one of its relatives such as high- fructose corn syrup) is not one of the 1st 5 ingredients in the majority of foods you consume.

In my next post I'm going to share with you some of my favorite “swaps and tips.” (And you'll notice how well I use the World's Healthiest Foods!) Stay tuned.

Meanwhile put down that sour cream! Don't make me come and get you.

PS: If you don't believe eating this way can make a difference in your life, check out Puffy Bethy: My Before and After Pix. 

 

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By popular demand: The new FUNIQ fall schedule!

YES…by popular demand, group classes will begin (woo hoo) on Monday, August 29, at the NEW FUNIQ studio!

And I've added a NEW and unique twist!! More "core," more "booty," more Yogalates, more total body sculpting and EVEN MORE FUN (if that's possible!!).

Group classes:

Mondays & Wednesdays
9:30-10:30 am
Beginning August 29
At the NEW FUNIQ Longwood studio!
$15 per class; or 5-class punch card for $60 (punch card expires 6 weeks from 1st class)

RSVP only! Click here to reserve your spot via any major credit card:

Group class size is limited to 10 participants and based on 1st-come, 1st-served basis. Class is by invitation and buddy referrals ONLY! Current punch card holders may use their cards.

Semi-private personal training sessions:

Classes aren't for you????? OK, then get in on one of the new semi-private personal training sessions!

Semi-private is personal training for up to 6 participants and is based on 1st-come, 1st-served basis.

Intermediate to advanced semi-private personal training
Mondays & Wednesdays
8:15-9:15 am

Beginner to intermediate semi-private personal training
Mondays & Wednesdays
11 am-12 pm

Beginning Wednesday, September 7
As little as $20 per person!

Contact me for more info on these semi-private classes. You must take at least one 1-on-1 training session with me ($50 per session) before you join a semi-private session.

Questions? Email me bethannesinfo@aol.com.

Fall is coming! Time to get in shape!

Stand up for yourself!

“One of the most dangerous activities in your day could be lurking right below you.”

That’s the first line in an amazing article I want to share with you–and it’s not talking about the pavement moving beneath your feet! It’s talking about the fatty assets we sit on.Sitting 1

You know I am ALWAYS telling you to move your assets. Here is scientific proof that we absolutely need to do that in order to have a healthy life:

“Studies across the board have shown that sitting for prolonged periods of time has proven negative effects.

"According to a recent study by the American Journal of Epidemiology, sitting more than six hours a day can raise your risk of death–even those who regularly exercise.”

Notice that last line: “Even those who regularly exercise.” Wow! So if you work out with me 5 days a week, but still sit in front of the computer or TV for 6 hours a day…

Yes, life gets in the way, but here’s what these studies say you can do about it:

“Though time spent sitting is usually an inevitable part of the day, learn to take important steps to minimize its burden on your body.

"Re-evaluate the time you spend on the couch, at a desk, or in the car, and learn to stand up for yourself.”

Sitting 2You’ve read posts from me right here saying THAT over and over again, haven’t you?? (It’s so nice when the scientific community catches up with me LOL.) You know my tips:

  • Walk instead of driving when you can.
  • Stand instead of sitting when you can.
  • Put that cart back in the store.
  • Don’t look for the closest parking space.
  • Go into the store or bank; don’t use the drive-through
  • Etc. etc. etc.

Make moving your assets a part of your life and you will have a long and healthy life.

Want to read more:  Stand up for yourself: The health risks of sitting