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

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Is Your Food Brown? A Pretty Plate is a Healthy Plate!

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Have you noticed that when you’re eating an unhealthy meal, that meal is also an ugly meal? Usually it’s all brown. As it turns out, the color of the foods we eat generally represent certain micro-nutrients. In fact, it’s the chemicals in the fruits and vegetables that make food a certain color.

Here are some examples.

Blue and purple: Berries, eggplant, grapes, plums, prunes, cabbage, figs and raisins.
The color of these foods come from anthocyanins. These purple delights are packed with vitamin C.

Vitamin C is vital in protecting cells from free radicals by acting as an antioxidant.
It improves iron absorption keeping us from becoming anemic. Aids in producing norepinephrine, a neurotransmitter. Assists in metabolizing cholesterol, converting it to bile acids thus lowering the amount of cholesterol in your system.

Green: Artichoke, asparagus, avocado, broccoli, Brussels sprouts, celery, cucumbers, green apples, honeydew, leeks, lettuce, limes, onions, peas, spinach, sugar snap peas and zucchini.

The green color from these foods is from the natural plant pigment chlorophyll and provides fiber, calcium, vitamin C and beta-carotene. These nutrients lower blood pressure, improve cholesterol, aid in vision and protect against cancer.

Red: Apples, beets, cherries, cranberries, grapes, onions papaya, pears, peppers, pink grapefruit, radishes, raspberries, strawberries, tomatoes and watermelon.

The red comes from antioxidants. lycopene, ellagic acid and quercetin. Antioxidants protect against cancer.

White: Bananas, cauliflower, corn, garlic, ginger, Jamaica, mushrooms, nectarines, onions, peaches, potatoes and turnips. This white color is from anthoxanthins, which contains    beta-glucans, SDG and lignans that boost immune systems, reduce your risk of cancer and balance your hormones.

Now of course you will remember all of these nutrients and which colors they correspond to. NOT. But what you can do is make sure that all the colors are represented if not daily, at least weekly in your diet.

The point is, if your plate is mostly brown, you’re probably missing out on a lot of necessary nutrients and more specifically, you’re not eating enough fruits and vegetables.

As always, your questions and comments are encouraged.

Eric Soderlund
TruChoice Fitness & Nutrition

Fitness From The Inside Out