#changing diet

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Food Swaps: Healthier choices same great taste

Happy Friday!

So today I wanted to share some of the food swaps I have been making while still enjoying a delicious meal.

Lets start with breakfast.

Well first let me say that in the past, many of days I would skip breakfast which most of us know is No Bueno! Breakfast is important for weight control and improved performance. So the first improvement I have made is waking up on time to prepare breakfast. The next was actually swapping my higher calorie egg cheese and bacon croissants for a healthier choice. I consume more than 200 fewer calories by swapping to a delicious bowl of oatmeal. As an added bonus I like to add blueberries for a sweet flavor, a good source of anti-oxidants, and a belly fat eliminator.

Another breakfast swap I enjoy is a fresh fruit smoothy. I always include blueberries for the same reasons I include them in oatmeal. For the smoothy below I also added strawberries, a banana, and coconut milk. Simple, sweet, healthy, and filling.

Lunch Time

Many of us love a nice juicy bacon cheese burger and a side order of fries. Sounds good right? Well how can I make this meal healthier while still enjoying the savory taste? Check out the swap!

 Swapped a beef burger patty for a veggie burger patty ( less fat and calories and more fiber)

Swapped pork bacon for turkey bacon (50 fewer calories)

Swapped slices of cheese for a sprinkle of shredded cheese (smaller portion)

Swapped sesame seed bun for flax wheat flat bread (only 100 calories)

Swapped Ketchup for two slices of fresh tomato ( lower calories, less sugar)

Swapped french fries for baked sweet potato fries.  (more vitamins)

The star of the show for me was the sweet potato fries because it was my first time ever having sweet potato and it was fun to make the fries from scratch. Plus it was easy!

You peel the potato

Cut them into french fry shape (make them as then or thick as you like)

Use a bit of EVOO and your favorite seasoning ( I used black pepper garlic powder, onion powder, and italian seasoning). Then bake in the oven at 450 degrees for 20 minutes.

Then before you know it you have yummy sweet potato fries

Heres a look at the turkey bacon veggie burger on flax wheat bread

This was delicious!

Dinner is ready

For dinner I love to swap red meats for salmon or boneless skinless chicken breast this is good for fewer calories and lower cholesterol.

Grilled salmon over brown wild rice with a homemade lemon sauce.

As a side I love rice especially yellow rice but I found that brown rice is a healthier choice and can be just as good. Brown rice is higher in fiber and promote regularity which is good for the digestive system. Brown rice also prevents weight gain because by eating whole grains you can be more likely to maintain a healthy body weight. “The oil in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol, by up to seven percent”( symptomfind).

So heres a recent dinner I made. Its boneless skinless chicken with a Caribbean Jerk sauce and sautéed onions. I served it over brown rice and I had a side of spinach with corn beans and tomatoes.

So those are some of the swaps that I made recently. Some are more subtle than others but I have been seeing results through execising often and making healthier choices.

What swaps have you made recently? Share them!

  April Jay

Nutritionist advice on how to start changing your diet

Inquire about composition

On organic food, farm and other healthy foods that are supped chemicals, we talked with one of the most competent - chairman of the civic association healthy food Rudolf

Why should we prefer organic food?

Certainly because of what sign itself is a bio. It is an environmentally friendly agricultural production, whether for use biotic or natural breeding animals fed a natural diet. This is clearly a positive argument that should not be a privilege of organic food, but also ordinary farmers and farmers. We are in the Czech Republic on bio used to?

READ MORE ABOUT FITNESS PROGRAM ACCORDING TO DIET CHARLES LIVINSTON REVIEWS

Do not purchase still prefer apples or tomatoes from Africa Israel just because they think us to be cheaper?

Price in Czech consumer plays in our experience great, maybe even crucial role. The leaflets supermarkets are still the most seen big price tag in action goods and it is difficult to look for information on where the action is vegetables or fruit.

Many consumers believe that organic foods are also farmers. As is the case in reality?

It is very questionable. Strictly speaking, organic food is only those who have a certificate from one of the three authorities that we have in the Czech Republic.

I had pasta leftover and no protein to eat it with, so I fried eggs really quickly.  When I looked at in my lunchbox I was, like, "Eeeewww," but when it was lunch time, it was really rather good.  :)

I guess it's just the mental construct that eggs are a breakfast food.  I know some people eat pasta with black beans and stuff like that.  I think I'll make macaroni & cheese with black beans for tomorrow.  I really wanted to make japchae, but...it seems as though I'll have to wait until I get paid.

I really wanted something doughy post-lunch (pre-dinner?), and I wound up having a small bowl of Lucky Charms and some grapes.  I know I have about five hours left before I actually call it a night, but I think this will be my first day not overindulging in really processed food.