5 Healthy Substitutes (article posted from bodybuilding.com)

rvagnoni

5 Healthy Substitutes,
Posted in Status : Feb 6, 2012, 10:41PM
comment
15

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.

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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.

leanmachinedream

Reading these make me feel a little better about myself :P. I happily cut out all those things. White bread gives me the worst headache, and I'm fairly certain it's the HFCS. That stuff messes me up bad.

neanderthin

First step in food obsession is dictating that some foods are better than others. I fry food occationally, even with the dreaded butter, eat white rice, take sugar in my coffee, eat white bread periodically. I know what your try to say, but disagree. If those choices are the majority of someones diet, sure reduce them.