GO FISH WITH CASSEROLE - Beef casserole = > Tuna casserole
Canned tuna is high in disease fighting omega 3s that are good for the heart and the brain
Replacing saturated fat in beef with unsaturated fat in tuna could lower your risk of heart disease in the next 10 years by up to 20%
Substitute whole wheat noodles for a dose of whole grains that help reduce belly fat
Use low fat cheese and add kale for super nutrient leafy greens boost.
1 cup of kale contains over 100% of your daily requirement of Vitamin C, over 200% of your daily requirement of Vitamin A, and almost 700% of your daily requirement of Vitamin K
POWER UP YOUR CHILI - Chili (beef) = > Turkey Chili
Substitute ground turkey to cut fat in ½; -double the tomatoes to cut calories by almost ½
Add curry powder (turmeric) (a powerful disease fighting spice that can reduce your risk of Alzheimer’s disease and animal studies show that it may cut off blood supply to fat cells!)
Add a little chili pepper (cayenne pepper) to boost metabolism; top healthy version with fresh CILANTRO
Make sure to choose extra lean ground turkey as just ground turkey is as high in fat and saturated fat as beef
Turmeric, the ingredient in curry powder that gives it the rich gold color, is one of the most powerful disease fighting spices.
TRIM YOUR TACOS - Tacos (with ground beef & refried beans) = > Shrimp Tacos
Use romaine instead of iceberg to boost nutrients – leafy greens like romaine can cut your risk of diabetes by 14%
Beans are a great source of soluble fiber which slows the emptying of food from your stomach keeping you fuller, longer.
shrimp cuts calories by ½
whole beans instead of refried to cut fat and boost nutrition (whole beans are an amazing source of super filling fiber and phytonutrients) – Tip: If you used canned beans, rinse them a few times to cut salt significantly.
Ground bison has 30% fewer calories and 70% less fat than ground beef
Choose sweet potato fries (loaded with powerful anti-oxidant beta carotene which can help support immune system, and may reduce risk of heart disease and some cancers – bake them to reduce fat)
Choose a whole grain bun with avocado (healthy fat instead of saturated fat in cheese)
Beta carotene (sweet potatoes), healthy fat (avocado), and cutting refined grains (white bun) and saturated fat (beef) can help decrease wrinkles and signs of skin aging – who ever thought a burger and fries could make you LOOK BETTER?
PORTION CONTROL YOUR PIZZA - Frozen pepperoni pizza => Individual Whole Wheat Pita
Pizzas (whole grain important for heart health and digestive health) can be made with reduced fat cheese, tomato sauce, turkey sausage, and fresh oregano (powerful anti-oxidant that has anti-bacterial properties too!). Plus, this serves as built-in portion control to help you stick to your diet!!!
Research shows that people eat up to 30% more food when given a larger serving size (like an entire pizza).
SLIM DOWN YOUR SOUP - New England Clam chowder (loaded with cream and white potatoes) => Manhattan clam chowder (1/2 the calories, loaded with disease fighting lycopene from the cooked tomatoes that is important for eye health, heart health, and may decrease your risk of certain types of cancer)
Bonus – add chopped garlic to help support healthy immune function.
Eating a cup of LOW CALORIE soup before meals can help you cut calories by up 20%.
TRANSFORM YOUR SIDE SALAD - Typical side salad (iceberg, blue cheese dressing, tomatoes, croutons) => improved side salad with romaine hearts, tomatoes, sunflower seeds instead of croutons
Sunflower seeds are a great source of healthy fat and magnesium to support healthy blood sugar and B6 for healthy mood.
It’s important to have a little healthy fat in your salad to absorb the fat soluble vitamins including A, K, and E.
DOWNSIZE YOUR GLASSWARE - Wine glass do-over (this is not a substitution but rather education/suggestion and really important; a large wine glass makes a 5 ounce pour look tiny (show 5 oz. in big glass) so you are probably drinking closer to 8-9oz. Do-over = > downsize your wine glass to make the actual 5 ounce portion look more.
This could help you lose an extra 10 pounds a year effortlessly by saving 100 calories a day!
OPT FOR SKINNY STEAK – instead of a ribeye, choose marinated flank steak (it’s loaded with flavor, 1/3 fewer calories and 70% less saturated fat!).