(And 5 Healthy Substitutes)
The
world of fitness and weight loss is often confusing, with contradictory
information swirling about. I'm going to cut through the confusion and
make things really simple for you.
Below is a list of 5 foods that you should never eat.
These foods will derail your fitness and weight loss efforts every single time.
In addition, I will suggest a healthy substitute for each of these off-limits foods.
By simply swapping out the items below you will quickly and
effortlessly become healthier, leaner and fitter than you are today.
Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero
nutritional value. It's a lose-lose! Sure, fries and chips TASTE good,
but healthier items also taste good. Just say no to the deep fried items
on your menu. You'll be thinner, healthier and won't have greasy
fingers.
Try This #1: Broiled
If you
simply must have a French fry, then make them at home in your oven. Use
sweet potatoes, as these are a more complex carbohydrate. Cut into
matchsticks, drizzle with a tablespoon of olive oil along with a dash of
salt, then place in your oven on broil. Mix every 5 minutes until the
fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly
converted by your body into sugar. So you may as well eat a cupcake.
Even breads that are technically wheat, but are as soft and smooth as
white bread, should be avoided. Don't be afraid to discard the bread
from your sandwich or to push away that bread basket. Your waist will
shrink and you'll lose that bloated feeling that high carbohydrate meals
give you.
Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread
is a lot easier on your digestion and is packed full of nutrients. Two
delicious brands are Food For Life's Ezekiel bread, and Manna Organics.
Sprouted grain breads are often kept in the freezer section since they
don't contain preservatives to prolong shelf life.
Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching
the salad in fattening creamy dressing. Just a few tablespoons of creamy
dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and
calories. Vinegar-based dressings pack amazing flavor in with minimal
fat and calories. You can even mix your own dressing at home. Take high
quality vinegar, fresh lemon juice, salt and pepper, your choice of
dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice
I'm sure by now you've heard that white rice is not a healthy choice.
Just like white bread, white rice has zero nutritional value – other
than calories. Fiber and vitamins have been removed and the glycemic
load will quickly prime your body for storing fat.
Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well
as other nutrients, won't sky rocket your blood, and will keep you
feeling fuller for longer. That should be enough to convince you to swap
your large pile of white rice out for a small pile of brown rice.
Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness
food. Nothing will destroy your progress, expand your waist and plummet
your energy levels like sugar will. If you only take away one do-not-eat
food from this article please let it be sugar.
Try This #5: Fruit
Don't turn to artificial sweeteners to get your sweet fix, instead turn
to nature's wholesome source of sugar: fruit. Eat organic fruit that is
seasonal and locally grown. Stay away from dried fruit and fruit
juices, as these are high in simple calories.
Eating right,
along with challenging exercise, is the formula for a toned, lean body -
so guarantee your results by teaming up with me.
Together we
will come up with a fitness plan that is uniquely yours, one that fits
your lifestyle and brings you promptly to your goals.
Call or email today to get started.
Feeling Blue?
If
you're feeling depressed or stressed then studies show that you're
probably going to overeat. And when you gain weight from overeating
you'll end up feeling more depressed and stressed.
How is this vicious cycle broken?
With a consistent and challenging exercise routine.
Sprouted Grain French Toast
Just because you gave up white bread and sugar doesn't mean that you
can't enjoy a delicious plate of French Toast! This recipe is made with
sprouted grain bread, egg whites and protein-packed Greek yogurt. The
whole family will love it.
Servings: 5
Here's what you need...
- 5 slices cinnamon raisin, sprouted grain bread
- 1 cup egg whites
- 6 oz fat free, Greek yogurt
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- dash of salt
- Optional: additional fat free Greek yogurt and pomegranate seeds for topping.
- Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
- In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
- Dip each slice of bread in the egg white mixture, flipping to coat
each side. Place on the prepared skillet and cook for 3-5 minutes on
each side, until the eggs set and turn golden.
- Serve immediately with the additional yogurt and pomegranate.
Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.
