A lot of people have been asking me about recipes lately. I actually have a project in the works that will have a ton of recipes – but really it’s not just the recipes that help you on reduced calorie diet. It’s the ability to “create” foods/dishes/entrées that you like to eat.
The ability to imagine dishes and substitute ingredients comes with experience; but it also comes with a simple decision to think outside the box. Substituting ingredients means thinking creatively; it means finding the foods you like (but are too high calorie to fit in your diet) and replacing their ingredients with lower calorie options.
Ok, so you don't have to get as creative as Darth Pizza here, but some would be nice...
You like yogurt? Well you can either buy one of the dolled up yogurts at the store – the ones that are over 200 calories a serving and fruit or granola all over the bottom to make then taste good – or you can get creative. Buying plain Greek yogurt (80 cals per serving) and sweetening it yourself can save you between 120-150 calories a serving over yogurts sweetened by the manufacturer.
Want pizza? You can eat over twice the amount of “healthy pizza” compared to traditional restaurant pizza. What is healthy pizza? Check out the video below if you haven’t seen it.
You can eat much more healthfully and in a much greater quantity just by substituting ingredients and getting creative in the kitchen.
Now before anyone says anything negative – yes I do eat pizza and hamburgers from restaurants on occasion. If I want one I’ll usually fit it in my calorie allotment. But most of the time Id rather have a greater quantity of food – and whip up something healthy at home.
Another thing you’ll notice is you’ll save a ton of money cooking at home in comparison to eating out. I’d like to know how many of my little healthy pizza’s I can make for the price of even one $10 pizza at the hut. It would be a few greenbacks that’s for sure.
Today’s blog is about thinking outside the box. Here’s another example to get you on your way.
Skim Milk – 8oz. – 90 calories OR
Almond Milk (unsweetened, but I sweeten it with calorie free sweetener) – 8oz. – 35 calories
If a recipe has cheese – then substitute fat free cheese. You get all of the protein, and a fraction of the calories.
Personally I love strawberries, so I buy a carton of berries and some strawberry glaze. Most people don’t think twice and buy the “regular” strawberry glaze. A typical container of regular strawberry glaze has around 500 calories – but if you buy the sugar free the whole container has 80 calories. That’s right – 80!
Now that’s saving calories – and saving calories means you can eat more food and not gain fat. That’s bang for the buck right there. Same thing with whipped topping; get the fat free and save a ton of calories! Trust me the taste is something you can get used to – and it’s worth the adjustment period to save that many calories.
I hope this blog has gotten you on track to start thinking outside the box. You have to work a bit mentally to get in shape – it’s not all physical effort. Losing weight is like a game – you have to use some strategy! I love chess – and nutrition kind of reminds me of chess. You have to make the right move at the right time – and have the right pieces.
These calorie reduced foods are your pieces – you just have to place them on the board and move them around in the right way; and in the right combinations. Just remember, there are only so many pieces allowed on the board – and using to many will get you disqualified – or in the case of nutrition – FAT.
Stay motivated, NEVER GIVE UP – and I’ll talk to you again really soon.
Until Next Time,
nil desperandum,
Jay
Jay Scott is an ISSA Certified Personal Trainer, NPC National Level Bodybuilder, Fitness Model, and Nutrition Coach. Jay owns CE-Fitness, a Personal Training business in Lexington, KY. Jay has been helping people lose weight and transform their bodies since 1998. Jay also owns the fastest growing Fitness Membership site on the net www.getcarved.com – and trains people via the Internet with his CARVED Online Training Program. Contact him at jay@cefitness.net or visit his site at www.cefitness.net
