Wednesday, March 28, 2012

{Healthy Hump Day} - Healthy Substitutions

    Why, hello dear friends. It is time for another round of Healthy Hump Day! In case you're new here and missed out on the introduction of Healthy Hump Day, then you can check out the full post here... but I'll give a little refresher on some goals I set for myself.....

#1. The Rule of 1.
#2. Exercise 20 minutes 3x a week.
#3. No eating past 7:00 p.m.

     I think it's safe to say that I slipped a few times.... I'm only human. But, I will keep on trucking... I also set a weekly goal of making an effort to eat breakfast. Breakfast may not be a challenge for some of you, but it's a challenge for me. I don't know what it is, but I'm just not hungry in the mornings. However, I have eaten breakfast every day since last Wednesday, so I don't feel like a failure when it comes to keeping goals. :)
     When I thought about what I wanted to post about this week, the topic of healthy substitutions immediately came to my mind. I love to bake, I love to cook, and so it only made sense to find healthier ways to cook what I already love to eat. Since I have an absolute love for all things food, a life stuck with salads and crackers would be bland and boring to me. Sure, I would lose weight in a heart beat, but I wouldn't be a happy camper... know what I'm sayin'?  I happened across this blog, and was flabbergasted as to how much she and I have in common when it comes to loving food! She lost 135 lbs. without starving herself.... I find it a very moving blog, and will continue to read it, especially since she has awesome recipes. :)
     I am learning that I don't have to dread healthy food. There are ways to make cupcakes, pizzas, and hamburgers (3 of my favorite foods) without having all the fat and empty calories.... Here is a list of healthy substitutions that can be used in everyday cooking... I found the article here, and there are a ton more substitutions, but these are the ones I would actually use.

1. Whole wheat flour for white flour.

2. Unsweetened applesauce for butter or oil.  It will produce the same consistency as butter or oil, but there isn't any fat that accompanies it.


3. Marshmallow fluff for butter and sugar in frosting. I had no clue that this was even possible! Holy schmakeral! It will still give the desired consistency, but with less calories. 2 TBSP of marshmallow fluff has 40 calories, 6g of sugar, and no fat while the same amount of conventional frosting can have up to 100 calories, 14 g of sugar, and 5 grams of fat! I will definitely be using this substitution!

4. Evaporated Skim Milk for cream.

5. Rolled oats for breadcrumbs.

6. Ground turkey for ground beef. Ground turkey helps cut down on saturated fats and calories. I don't buy ground beef anymore. We eat ground turkey because it's healthier, and it's cheaper!

7. Greek yogurt for sour cream and for mayo.


8. Sweet potato fries for french fries.

9. Pita for bread. I love making pita sandwiches. My favorite is some spinach, turkey meat, swiss cheese, and little bit of Caesar dressing... Mmmm.mmmmm.mmmmm!

10. Spaghetti squash for pasta. It's low-carb and low-calorie.... Need to try this!


     There you have it, folks. 10 little ways to cook and bake a little healthier. This week I am making hamburgers with ground turkey, and sweet potato fries. It's one of my favorite meals, and I will share the recipe with you in the near future! But until then, I need to refocus on my three little rules.... it seems I need to do a little better... :)

Happy Healthy Hump Day,
Claudia

1 comment:

  1. Oohhh, I love the idea of the marshmallow fluff, but I would most likely eat it plain. I also LOVE spaghetti squash- SO good!!

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