5 Exchanges To Lose 100 Pounds

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Without eating any less, you can lose weight! Just swap “This” for “That”.

1. Turn a sandwich into a salad. Next time you are going to make a tuna, chicken or turkey sandwich for lunch, scrap the bread and put the same ingredients into a baby spinach and lettuce salad. This will save 200 calories every time and spinach is packed with nutrients you won’t find in bread. If you swap out one sandwich a day, you could lose nearly 2 pounds per month. You can even use 100 calories of dressing and still save the 200 Calories from the bread. The dressing simply replaces the mayonnaise most people put on their sandwiches. If you would normally put a slice of cheese on your sandwich swap it out with 3 tablespoons of parmesan on the salad and save another 50 Calories per day.

2. Take the sugar out of your hydration. Replace your soda, juice or sports drink with ice tea or water. A 12 ounce Soda has 140 calories  and they all come from sugar. Not to mention the host of chemicals that goes with it. Since diet soda has even more chemicals, I don’t ever recommend it as a replacement. If you eliminate 2 sodas per day, you will lose 2lbs per month. There are a lot of herbal teas that make great iced tea. You can also add lemon or mint to water to mix it up. Watch out for recipes that tell you to add 2 cups of berries to your water. This can add 160 calories to your once 0 calorie water and while it is natural sugar, it’s still sugar.

3. Daily veggie up. This is something that works well for me on several levels. In place of what I would call a “normal” meal of a vegetable, a protein and a carbohydrate, go all vegetables for 1 meal per day. Take 4 veggies and steam them, then add 2 tablespoons of soy sauce or teriyaki sauce or 2 tablespoons of parmesan cheese or 100 calories of whatever you like. Crush up 10 mixed nuts or almonds. By crushing the almonds up they go further. Mix that up and dig in. I use broccoli, squash, celery, carrots, red pepper and toss two cups of baby spinach on top for the last 2 minutes of cooking. Use a full serving of each and you will end up with a huge bowl of nutrient rich foods with very few calories. This can easily save me 250 Calories or more every day. It’s filling and can satisfy the daily recommended servings of vegetables in one sitting. Stay away from the creamy salad dressings. 100 calories doesn’t go very far. You will see what I mean in a moment.

4. Re-address dressing. When I am cutting back to lose weight, salad dressing is an automatic swap. My “go –to” is medium spicy salsa. It tastes great. Other times I will use lemon and the other day I used some white wine vinegar with ½ of a diced up green apple. It’s a great combination and far fewer calories than some of these choices.

Ken’s Creamy Caesar: 2 Tbsp = 170 calories, 18 grams of fat.
Ken’s Steakhouse Country French: 1.5 oz = 190 Calories, 15 grams fat
Ken’s Steakhouse Blue Cheese With Gorgonzola: 2 Tbsp, = 140 Calories, 15 grams fat
Ken’s Ranch Salad Dressing: 2 Tbsp = 140 Calories, 15 grams fat
To be fair to Ken’s, they have some good choices.
Ken’s Light Olive Oil Vinagrette: 2 Tbs = 50 Calories, 4 grams fat
Ken’s Light Raspberry Vinagrette: 2 Tbs = 50 Calories, 0 grams fat

If you are dieting or just eating healthy, you may be eating 2 salads per day. Whether I use Salsa or the apple and Vinegar, it’s about 35 to 50 calories and the lemon is zero Calories. That’s a savings of 200 Calorie per day and you’re likely avoiding preservatives, artificial colors and other chemicals that many of the dressings use!

5. White for red: Red meat is much higher in calories than say Turkey breast, Chicken breast, Tuna. Check this out.
4oz of Flank Steak has 268 calories and 15 grams fat

Compare that to these options.

4oz Turkey Breast: 152 Calories, 1 gram fat
4oz Chicken Breast: 124 Calories, 1.6 grams fat
4oz Ahi Tuna: : 164 Calories, 5 grams fat

So let’s just take the chicken example and say 124 Calories. That’s 144 Calories per switch. That means that if you eat beef 2x per week (most Americans eat much more) and only have 4oz per serving (The average American eats 200 Lbs of beef per year) you will save 16,128 Calories or 4.61 lbs per year. That’s not dieting. Switching from beef to chicken is barely a sacrifice.

So let’s see what these 5 simple exchanges could do for you:

  1. Sandwich to salad:          200 Calories per day – 6,000 per month – 73,000 per year
  2. Water instead of soda:  280 Calories per day – 8,400 per month – 102,200 per year
  3. Veggie Up:                           250 Calories per day – 7,500 per month – 91,250 per year
  4. From Caesar to Salsa:    200 Calories per day – 6,000 per month – 73,000 per year
  5. Red to white:                      288 Calories per week, – 1,152 per month – 14,976 per year

Are you ready for this?

That equals

29,052 Calories per month – 354,426 Calories per year.
With a pound being about 3,500 Calories, that’s over 8 pounds of weight loss per month!
Now remember, you didn’t eat any less.
You just exchanged 5 things and lost 8 pounds per month or 100 pounds in a year!

Oh, by the way. I didn’t even count the Parmesan for cheddar swap which would be a savings of another 18,250 Calories or 5 pounds per year!

As always, your comments and questions are encouraged.

Eric Soderlund                                                                                                                                     TruChoice Fitness & Nutrition

Take Your Health Back


Mastering The Salad Lunch

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Many people turn to “The Salad” for lunch when they are trying to eat healthy and or lose some weight. Salads are great for both of these goals as long as you make your salad a complete meal and not just a bowl of lettuce.

salad pic

It is recommended that any lunch include some lean protein as well as some complex carbohydrates and fiber to provide the nutrients you need and satisfy your hunger.

Here are a few ingredients to help provide you with a balanced, satisfying lunch salad.

Proteins: Add a few ounces of chicken breast or Tuna to your salad or cut up a hardboiled egg. Cook up some chicken breast on Sunday and cube or slice it up. Then, divide it  into portions and put each portion into a zip lock bag for the week.

You can do the same thing with tuna. Buy quality solid or chunk tuna. Don’t prepare it with mayonnaise as you would for a sandwich. You will use the dressing to add the desired flavor and moisture.

Beans: Black, Pinto or Garbanzo canned beans are a great way to add protein, carbohydrates and fiber to any meal. In addition to nutrients, They taste great and the fiber will help keep you full until your late afternoon snack.

Seeds and almonds: Seeds and almonds are a great source of healthy fats and provide some texture to you salad. 1/8 of a cup is plenty to give your salad a little pizazz.

Cheese: Another source of protein. I recommend using a dry cheese such as parmesan. Dry cheeses tend to have more flavor with fewer calories than the typical cheddar selection.

Fruits: I will add slices of apple or oranges to my salad. This is a great way to get a serving of fruit and decreases the need for a sweet dressing. You can also use dried cranberries or raisins.

Raw vegetables: adding broccoli, zucchini, carrots, celery, beets, etc. is a great way to add volume and fiber to your salad. The last thing you want to do is eat your salad and still feel hungry.

Dressing: Use low or not fat oil and vinegar dressing. Stay away from the Ranch type dressings. Even if they are low fat many times they are packed with preservatives and other chemicals that you could do without. Try using salsa as a dressing or go hard core and just use some lemon and a little pepper. If you add the ingredients above to your salad, you won’t be looking to the dressing for your flavor.

SALAD WARNING: Pay attention to the ingredients and amount of ingredients when making your salad. Too much or the wrong type of dressing can send your calorie and fat count sky rocketing. The ingredients above are nutrient dense but also pack some calories. Use lots of fresh vegetables and just a little of the other ingredients to keep the calorie count in check. Measure everything so you know exactly what you are getting.


Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out

Tasty Low Fat Carrot Cake

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Make this for the family or bring it to work. They will never know it’s low fat. Shhhhhhhhhh!

1/4 cup margarine, softened
1/2 cup sugar
1 egg
1/4 cup skim milk
1/2 teaspoon vanilla
1/2 cup finely shredded carrot
1 cup all-purpose flour
1 1/4 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Dash ground nutmeg
Nonstick spray coating


In a small mixer bowl beat margarine and sugar till blended. Beat in egg, milk, and vanilla.

Stir in carrot.
In another bowl combine flour, baking powder, cinnamon, salt, and nutmeg. Add to carrot mixture and stir till blended.

Spray an 8x8x2-inch baking pan with nonstick spray coating. Pour batter evenly into pan.

Bake in a 350 degrees oven for 20 to 25 minutes or till a toothpick inserted near the center of the cake comes out clean.

Cool on wire rack. (If desired, remove from pan after cooling 10 minutes. Then, cool completely.

Makes 9 servings.
Calories: 156/serving

Preparation Time: 20 min.
Cooking Time: 20 min.

2g protein
23g carbohydrate
6g fat
31mg cholesterol
145mg sodium
55mg potassium


Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out

TruChoice Breakfast Burrito

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TruChoice Recipe

Here is a quick and easy breakfast that is tasty, healthy and really filling. You can even wrap it in foil and eat it on the go. No excuses for skipping Breakfast.

TruChoice Breakfast Burrito:


  • • 3 EGG WHITES1
  • • 1/8 CUP CHEESE

(Tofu adds substance to the burrito along with a nice bit of protein)

1. Spray vegetable cooking spray into a frying pan.
2. Combine the Tofu and egg whites in the pan and cook.
3. Place the cooked eggs on the tortillas.
4. Add beans
5. Add Cheese
6. Spoon on salsa
7. Roll tortilla into a wrap.
8. Microwave for 30 seconds.

Some may choose to use ¼ cup Fat Free cheese. This will lower fat, cholesterol and calories a bit. I would rather use the real thing and just use less as I described above. Curiously, the fat free cheese is higher is sodium and sugar.

If you’re a sour cream fan, try a tablespoon or two of non-fat Greek yogurt. This will add about 20 calories.

For more information on fitness and weight loss go to www.truchoicefitness.com

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Nutritional Value:
FAT 10 G

Fitness From The Inside Out