Everyday Inspirations


~ how to ~

Eat healthier
Like half of the world this time of year, I've been on a bit of a health kick lately. Many get discouraged trying to eat healthy because they limit themselves to a diet of rice cakes and carrot sticks. That is a sad existence which makes giving in or giving up easier. Not the goal right? Eating healthy can still mean eating foods you like and making substitutions is a great way to make your favorite recipes a better for you. Here are a few ways to make the foods you love a little healthier.
Recipe calls for:
white bread, rice, pasta
Substitute with wheat bread, brown rice, or whole grain pasta. Why? Whole wheat is higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium. Even if the calorie count is the same, it will be healthier for you. Read more about it here.

Substitute with ham, lean pancetta or turkey bacon. Why? Generally these are all a bit lower in fat, but still give the salty taste of bacon. Be sure to check your labels though, because sometimes these can be loaded with extra sodium to compensate.

butter, margarine, shortening
If you are baking, substitute applesauce or lfor these lards. Why? In most recipes it's really surprising how little a difference it makes and it saves you a lot of calories. And of course if you're cooking, you can always substitute olive oil in savory dishes.

ground beef
Substitute with lean ground beef, ground turkey/chicken, or even spinach. Why? These are all much leaner meats which give you more nutrients and less fat. You can even add spinach to your ground meat to add extra nutrition while taking space of the extra meat. Turkey and spinach burgers anyone?

Substitute with lite mayo, yogurt, or olive oil and vinegar. Why? Depending on type of dish, all of these are lower in fat and calories than mayo. My dad makes a mean pasta salad that uses half mayo and half yogurt. Oil and vinegar can actually add even more flavor to a sandwich than mayo does.

Substitute with honey, agave, or add extra flavor with spices like nutmeg or cinnamon and reduce sugar. Honey and agave are natural sweeteners and while adding a sugary taste to your food and drink, they also bring nutrients that don't trigger the cravings that cane sugar does. Adding other spices and flavors while reducing sugar will still give you sweetness while also giving you plenty of flavor.

ice cream
Switch it up with sorbet or frozen yogurt. Why? Both of these are lower in fat, and you can also choose options with real fruit for added nutrients.

milk or white chocolate
Substitute with dark or semi-sweet chocolate. Why? Unlike milk or white chocolate, dark chocolate contains potent antioxidants while also included fewer fillers like milk and sugar.

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