Any time or season is perfect for a fresh start to personal health and fitness. It is easy to fall into diet fads and fitness traps that begin as hopeful but quickly turn to let-down. The key is to reduce calories and/or fat grams in your diet while keeping high flavor. The secret behind successful weight-loss choices with food is affirmative eating — not dieting.
• Swap evaporated milk (170 calories, 6 grams of saturated fat per half cup) for heavy cream (411 calories, 27 grams of saturated fat per half cup).
• Try eating 4-6 smaller meals or snacking throughout the day instead of gorging yourself at 3 large sit-downs.
• Replace baking chocolate (73 calories, 5 grams of saturated fat per half square) with cocoa powder (12 calories, 0.4 gram per tablespoon).
• Don’t keep those foods in the house that might trigger a food binge. Instead of buying a gallon of ice cream to have in the fridge, go for a cone or sundae once a month. Divide crackers, chips, or pretzels into Ziplock baggies as soon as the seal is torn!
• Eat less meat. Use canned beans (231 calories, almost no saturated fat per cup) in place of ground beef (231 calories, 6 grams of saturated fat per cup).
• Fiber, fiber, fiber!
• Substitute whole grains (for example, barley, quinoa or purple rice) for white rice and pasta. The calories and fat grams are about the same, but the whole grains contain more nutrients and will keep you feeling satisfied longer — so you’ll eat less!
The goal is to eat your fill, but make the choices healthier. This involves planning ahead, grocery shopping more frequently to replace cans and boxes with more fresh produce, broadening your horizons in the food world, and sticking to a tried and true exercise regime consisting of mainly cardio, but also toning and strength training. At Trillium Fitness we are focused on the well-being of the whole person. Meet our nutritionist, Colleen Dour and get on track to a new attitude about eating. Food is fuel for the body, mind, and soul (depending on whose kitchen your in!) not an obsession or occupation. Trillium Fitness will guide you through the steps to a new, happier you!
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