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.
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)
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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