Ditch the Syrup
Instead of using flavored syrups for flavoring, add spices like cinnamon, nutmeg, or ginger to help add flavor. You can also add a drop of your favorite flavor extract.
If you find you’re struggling to lose weight, it could be that some bad habits are weighing you down. Try these fixes to keep those bad habits in check, and you could save 1,335 calories.
Bad habit #1: You think you need a full portion of a decadent treat to feel satisfied.
The fix: Share with a friend.
Calories saved: 300
You don’t necessarily need a full restaurant serving of something rich and decadent—like french fries or chocolate cake, for instance—to feel satisfied. If you are tempted by such calorie-rich foods, keep your portion in check by sharing a small serving with your dining companion. Just think, a portion of restaurant-style french fries can be around 600 calories—sharing lets you save 300 calories and still get your french-fry fix!
Bad habit #2: You always stick to the recipe.
The fix: Swap in healthier ingredients.
Calories saved: 400
You found a recipe for dinner tonight, but there’s just one problem—it’s got mega amounts of cheese and other high-fat and calorie-laden ingredients. Do your waistline a favor and swap in healthier ingredients, such as low-fat cheese or dairy (or use less than the recipe calls for), bump up the amount of veggies you include and choose leaner cuts of meat. If you choose a lighter recipe that uses some of these tricks in the first place, you can save 400 calories over a traditional version.
Bad habit #3: You finish everything on your plate.
The fix: Eat half and save the rest for later
Calories saved: 415
If you’re eating at a restaurant—whether you’re ordering a sandwich for lunch or a regular-size dinner entree—try eating half of what’s on your plate and packing up the rest for another meal (especially if you’re at a restaurant that serves oversize portions). You can round out your meal with fewer calories by ordering a side of steamed vegetables or a salad. Many restaurant entrees can top out at over 800 calories, while a side of veggies can net you just 35 calories.
Bad habit #4: You’re wasting calories on add-ons you won’t miss.
The fix: Dip, don’t dress, your salad; ditch the top slice of bread.
Calories saved: 70-100
You’ve probably heard that restaurant salads can often be far from a healthy choice—salads that are drowned in dressings (or adorned in cheese, bacon bits and croutons) can pack a wallop of calories. Order your salad without dressing and then use the dressing as a dip. You’ll likely end up using far less than if you pour it on, and you’ll still enjoy the flavor with each bite. A full-flavored creamy dressing like blue cheese packs 140 calories into 2 tablespoons—try the dipping method and you’ll probably need a tablespoon or less, saving 70 calories. Another place you can use this trick is to ditch the top slice of bread and eat your sandwich open-face—erasing 100 calories.
Bad habit #5: You eat when you’re bored.
The fix: Go for a walk.
Calories saved: 150
When you’re bored, it can be super-easy to poke in the cupboards to find a snack “for fun.” Next time you find yourself reaching for a snack out of boredom rather than hunger, try substituting activity instead—go for a walk, do some push-ups or stretches—and you’ll end up burning calories instead of consuming them. By not munching on those chips, you could save 150 calories … and that’s if you were only going to eat a single serving!
Pop quiz: How many vegetables do you eat in a day? If you’re well below the two to three cups that doctors recommend, well, you’re in a very crowded club. A 2017 study by the Centers for Disease Control and Prevention found that nine out of 10 American adults are missing the mark, when it comes to eating their veggies.
That’s an especially hard stat to swallow when you consider that “vegetables are the most nutrition-packed food group,” said Dawn Jackson Blatner, RDN, a registered dietician in Chicago and nutrition consultant for the Chicago Cubs. “They have fiber, vitamins, minerals, and phytochemical plant compounds that can protect us against all kinds of diseases, including heart disease, diabetes and cancer.”
Does eating salad feels like a chore? Chomping on carrot sticks feel like a snore? Instead, try adding vegetables to dishes you already eat regularly, suggests Wendy Bazilian, PH, RD, a San Diego-based nutritionist and author of The Superfood Rx Diet. “This approach is kind of like playing a game: finding new ways to put together a dish so you can have a delicious meal — and well-lived life.” And as you eat more vegetables in familiar dishes, you may grow to love their tastes and textures — and eat them even more, she says.
Be a Sneak! Think your fave foods can’t be veggified? Try these 4 tips:
1. You crave: fried rice. Reach for: cauliflower.
Any trip through the grocery store will confirm that, when it comes to subbing in veggies, cauliflower is king. The versatile veg is easy to mash, roast and — yes — even rice. After washing and drying the head of cauliflower, simply chop it up either by hand or pulse in a food processor until it resembles rice, says Blatner. Every serving of this cruciferous vegetable packs almost half of your daily value of Vitamin C, as well as a healthy dose of fiber and protein.
Recipe inspiration: Fried cauliflower rice with carrots, cashews and corn or rainbow cauliflower rice bowl recipe
2. You crave: burgers. Reach for: mushrooms.
You’ve seen mushroom burgers on plenty of menus, but did you know that you could put diced mushrooms directly into the meat patty? “Even the heartiest meat lovers rarely notice the difference,” says Bazilian, because the mushrooms add both moisture and umami. For most recipes, you can swap about one-third of the meat for diced mushrooms without having to make any major changes, Bazilian says. And that sneak will lower the burger’s saturated fat and calories, while upping its fiber.
Recipe inspiration: Beef and mushroom burgers
3. You crave: pasta. Reach for: zucchini.
Zoodles are all the rage these days — with reason, says Blatner. Spiralized zucchini has a spaghetti-like quality that’s versatile enough for most pasta dishes. Yet it’s less calorically dense than traditional pasta and won’t give you the usual blood sugar spike, says Bazilian. It also boasts a good amount of potassium, which can help control blood pressure and may lessen your risk of stroke. You can find zoodles in the freezer aisle at the grocery store or, to make the shape at home, use a mandolin or spiral vegetable slicer to cut the squash into ribbon-like strips.
4. You crave: mac and cheese. Reach for: butternut squash.
This comfort dish usually gets its richness from a double whammy of cheese and butter. But subbing in some pureed butternut squash can add a similar silky creaminess — with far fewer calories and less saturated fat, says Blatner. Butternut squash is also high in fiber and potassium, and it lends a subtle sweetness to the dish. “It’s really phenomenal,” she says. Subbing in some pasta made from chickpea, lentils, or black beans can add some fiber and protein.
Our latest program, The Ultimate Portion Fix, has over 300 pages of recipes to incorporate your favorite foods and healthy alternatives the entire family will enjoy. Send us a message if you are ready to change your nutrition!
Grass-fed beef is becoming a more recognizable term when shopping for meat. But there’s some confusion between the definitions grass-fed and grass-finished. If grass-fed beef describes meat from cattle that ate grass, what does the term “grass-finished” mean? Don’t they both mean the same thing? Not quite. Simply put, grass-finished beef comes from cattle that ate nothing but grass and forage for their entire lives. Grass-fed, on the other hand, may be used to label meat from cattle that have that were started on a grass diet but have either received supplemental grain feed or are finished on a fully grain-based diet. Many “grass-fed” cows spend the last few months of their lives eating grain in feedlots to help them quickly gain weight before going to slaughter. Cattle are not required to have a full grass-fed diet in order to get the grass-fed label on your beef’s packaging. Moreover, “grass-fed” cows are not necessarily pasture-raised.
There are several reasons to choose grass-fed and grass-finished beef, including a number of significant health benefits. Grass-finished beef is 20% lower in calories than grain-finished beef and has higher levels of Omega-3 fatty acids, CLA’s (Conjugated Linoleic Acid — an essential fatty acid that fights cancer and inhibits body fat), and Vitamins A and E.
- According to a study at California State University’s College of Agriculture, grass-fed beef nutrition includes significantly more omega-3 fatty acids and more conjugated linoleic acid (CLA) than grain-fed beef. Grass-fed beef, one of the best protein foods around, is also higher in precursors for vitamin A and E and cancer-fighting antioxidants compared to grain-fed beef. (Read more on CLA here) If you haven’t heard of CLA yet, it’s a powerful polyunsaturated fatty acid we must obtain from our diets that’s been shown to help fight cancer, discourage weight gain and build muscle, and high-quality grass-fed beef and butter from healthy, grass-fed cows or other animals are the top sources of CLA.
CLA is considered to be one of the strongest nutrient to defend against cancer. A study conducted on women who were provided high amounts of CLA-rich foods had roughly a 60% lower risk in breast cancer over those who had little to no amounts of CLA in their diet[*].
Research done on laboratory animals who were given a very small amount of CLA – less than 1% of daily caloric intake – provided a reduction in tumor growth. Most naturally occurring nutrients containing anticarcinogenic properties are derived from plant foods. CLA is unique because it’s one of the only anticancer nutrients derived from meat, with grass fed containing more than grain fed.
- Grass fed beef also provides up to six times more of the healthy fats, “omega-3 fatty acids”.
While these fatty acids are more prevalent in fatty fish such as salmon, grass fed beef can be a great alternative.
Here are some of the benefits from increased Omega 3 consumption:
- Alleviates Rheumatoid arthritis – Omega 3’s are highly effective in decreasing all markers of inflammation[*].
- Helps with depression – Researchers have seen an increase in mental well-being by supplementing with omega-3 fatty acids.
- Helps you focus – Recent studies conducted show omega-3’s to be a promising alternative to alleviate attention deficit disorders (ADHD) over stimulant medications.
Because the majority of the brain is made up of fat, consuming more healthy fats can help relieve several neurological disorders.
More than half (actually 80%) of all antibiotics sold in the United States go directly to livestock such as cows, chicken, turkey and pigs. As we’ve mentioned earlier, the diet and lives that grain fed animals undergo is extremely poor. Cows that aren’t grass-fed live on diets of grain and are typically given hormones to unnaturally increase their weight and hence yield more meat. The main reason farmers use more antibiotics is that as meat demand goes up, animals are confined to smaller and smaller spaces, and this greatly increases the spread of disease. The use of antibiotics in meat, particularly factory-farmed meats (think dollar menu burger), contributes to antibiotic resistance in human, which is why it’s so important that you not only question what goes in your body, but what goes in the body of the animals you put on your dinner plate.
The risk of food poisoning is greatly reduced with grass fed beef when compared to grain fed beef.
One of the largest studies conducted by Consumer Reports analyzed 300 packages of ground beef. They found an antibiotic-resistant bacteria, methicillin-resistant staphylococcus aureus (MRSA) in three of the grain fed samples and zero in the grass fed packages.
Additionally, they found 18% of the non grass fed beef samples containing superbugs – bacteria that is resistant to more than 3 types of antibiotics – compared to only 9% of beef samples from grass fed livestock[*].
- Grass Fed Beef Decreases Risk of Heart Disease
Clinical evidence concludes a decreased risk of heart disease with an increased consumption of CLA, a nutrient abundant in grass fed beef[*].
Grass fed beef helps mitigate heart disease with:
- Antioxidants such as vitamin E
- High amounts of omega-3 fatty acids
- Less unhealthy fats
- Lower amounts of bad cholesterol, known as LDL Cholesterol.
The next time you go to purchase your ground turkey or hamburger beef, think about where it came from and if you are healing your body or causing more harm. A great place to purchase grass fed-grass finished meat is through https://www.alderspring.com