Tasty Tuesday Recipes

Tasty Tuesday: Swap and Save Calories

Save 100s of Calories: Choose Egg Whites Not Eggs
The LONG week-end is over.  There is still time to shed a few pounds before the summer season kicks off for real on July 4th.  Try some of these swaps courtesy of Hungry Girl.

1. Go egg-whites only for your morning scramble or omelette. A 3/4-cup serving of liquid egg whites (the equivalent of 3 eggs) is about 100 calories, and 3 whole large eggs are about 215 calories. I like the nutrients from the yolk so I only keep 1 yolk if I am having more than 1 eff.

2. Opt for English muffins over bagels.  The average whole-wheat English muffin has around 130 calories; a wheat bagel has closer to 300.

3. Three words: Powdered. Peanut. Butter. I LOVE Peanut butter. I mean who doesn’t right but who wants all of the calories (or points), right?  PB2 is good and can take the place of PB for less than half the calories.  Want it to be a little creamier?  Add a few extra drops of water.

4. Trade doughy rolls for flat sandwich buns.  These come in lots of flavors including bagels.  These slim 100-calorie versions are really good.

5. Making tuna or chicken salad, use fat-free plain Greek yogurt in place of regular mayo. For every 2 tbsp., you’ll slash over 150 calories!  I am a Miracle Whip Light kind of girl since I can’t have dairy and slash the calories as well.

6. Exchange rice for cauliflower rice.  I will admit, I love this swap BUT I do buy the frozen or bits since I never got it right with my blender.  Mash it up with your potatoes to cut the calories too.

7. Use nonstick spray on your skillet instead of oil. The spray is practically calorie-free, while a 1-tbsp. “glug” of oil runs about 120 calories.

8. Combine finely chopped brown mushrooms with ground beef to cut calories! Replace 4 oz. raw extra-lean ground beef with 2 cups of the mushrooms to save around 100 calories — just think if you were swapping out the fattier stuff!  I need to try this.

9. Spaghetti squash! Zucchini noodles! Veggie noodles are a great calorie saver — ditch conventional carby pasta, and you’ll save around 160 calories per cup.

 10. Eat an orange (or clementines) instead drinking orange juice. OJ has around 112 calories per cup, while a medium orange has just over 60 cals, plus filling fiber.

11. Switch from sugary sodas to zero-calorie carbonated water or seltzer. Or eliminate carbonated beverages totally.  Save about 120 calories per can!

12. Got dip? Use veggies instead of chips to scoop it up. An ounce (about 9 chips) of tortilla chips has around 140 calories and will be gone in no time.  Eat an entire large red bell pepper or about 14 baby carrots instead for around 50 calories.

13. Choose popcorn over chips — you get more volume! A single-serving baggie of Lay’s Classic has 160 calories. You can have 5 whole cups of 94% fat-free popcorn for 100 calories or less.

14. Having a chocolate craving? Why not have a fudge-flavored Enlightened The-Good-for-You Ice Cream Bar for 70 calories (plus 8g protein!).

15. Want something refreshing and sweet? Give fruity ice cream the cold shoulder. A measly 1/2 cup of strawberry ice cream has around 130 calories; have an entire cup of frozen berries for half the calories.

16. Halve the cheese. Cheese is great, but we’re generally served way more than we need. At a restaurant, ask for half of the usual amount to save calories without sacrificing flavor.

17. Request a to-go box right when your meal arrives. Keep a reasonable serving, put the rest in the box, and set it aside for another meal. (Or just split one entrée with a pal when dining out — save calories AND cash!)

18. When at the sandwich shop, opt for mustard over mayo. A tablespoon of full-fat mayo has around 100 calories, while standard yellow mustard has closer to 5. Yes, 5!

19. Trade dressing for salsa. Salad dressing can add hundreds of fatty calories to a healthy meal; 10 – 20 calories’ worth of salsa is a total bargain in comparison!

20. Choose broth-based soups over creamy ones. Fun fact: Yeah, you’ll save calories by selecting a lighter soup option — around 100 vs. 200 — but studies have shown starting a meal with a brothy soup leads people to take in fewer calories overall!

21. Lettuce buns. It’s gotten pretty trendy for restaurants to offer lettuce in place of traditional sandwich and burger buns; this is a stellar way to easily ditch around 200 – 300 calories. Don’t want to be extreme?  Take off the top, and eat the sandwich open faced.

22. Skip whole-milk morning lattes and sugary cappuccinos; grab a coffee with skim milk instead. We’ve been known to carry packets of our favorite natural no-calorie sweetener around for this very purpose.

What are your best tips for cutting calories?  Share them with us.

Have a ThirtyOne-derful day!

Hope Wissel

Fact or Fiction?

Today is weigh in… yes, I am still on the roller coaster weight loss journey.  I have been blessed with a loss every week since I started back to Weight Watchers so I am praying for another one today.  Some weeks are just a little (.2 pounds = a stick of better, right?) and then some weeks it is over 1 pound.  Would I like to see the rest of the 19 pounds (to goal) go away quickly – YES!  But the truth is, it isn’t going to happen quickly and I need to practice patience.  Definitely not a strong point of mine.

I came across an article by Jena Pincott in the Huffington Post with some good tips if you are experiencing some challenges on your weight loss journey.

Let’s see what you think…

  • Does your digital scale have ONE or TWO decimal places on it?  According to a study by the University Of Utah, when participants received a weight range instead of an actual number – they lost up to 4 pounds in just 3 weeks.  Exact number participants actually gained up to a pound on an average.  Okay, so now it is the scale’s fault. (I like the fact I can blame it on the scale.. LOL)  The fuzzier the feedback, the more room to interpret the information.  The lesson: If you weigh yourself daily, even normal fluctuations could throw you off. Instead, get on the scale weekly and use a range as a goal (“I’d like to lose 5 to 10 pounds this year”).
  • The wrong milk?  Really! A study led by Mark DeBoer, MD, a pediatric endocrinologist at the University of Virginia, found children who drank skim or 1 percent milk gained more weight than those who drank 2 percent or whole (full-fat) milk. He points out the same link — fattier milk, lower body-mass index — has also emerged in large, long-term studies on adults.) DeBoer’s theory is milk fat, compared with other calorie sources, makes us feel fuller, longer — so we consume fewer calories overall.  The lesson: If you’re a milk drinker, try whole or 2 percent in lieu of reduced-fat milk. A large Swedish study found among normal-weight women, those who drank one or more cups a day of whole milk had a significantly lower chance of gaining weight than those who drank reduced-fat milk.  Okay, so I don’t drink milk (no dairy with the current restrictions) and I use almond milk creamer in my coffee – can I blame that?
  • You Eat At A Crowded Table – This isn’t my problem since it is only Rob and I for dinner or I am eating by myself.
    The lesson: “Sit next to slow eaters, they can help you pace your eating, not the speed eaters who eat like they grew up in a family of 12.”
  • Bulk Shopping:
    This used to be my problem but now at the end of a week, hubby always says the fridge looks empty and it is.  The pantry is stocked but I moved it to the utility room in the basement so I don’t see everything at once.  I go to it when I need stuff for dinner.  Looking at ready-to-eat multipacks makes you overindulge. Stockpiled food is consumed twice as fast as other food in the house.  The problem is simple: Bulky packages consume too much kitchen real estate; we see them every time we open the cupboard, for instance. Visibility translates into impulsivity, and, before we know it, we’re eating more than we intended. The lesson: Out of sight, out of mind. Move multi-unit packs of food out of the kitchen and into the basement, freezer, underground bunker…wherever clusters of bright labels won’t catch your eye.

The truth is I have been sticking with what works – measuring everything and tracking. I’m afraid not to because it is when I stopped the pounds slowly crept on.   Yes, I have issues IBS as a result of the MS.  Yes, I tend to retain fluid for some unknown reason.  I have been pushing myself with my Fit Bit to walk at least 5,000 steps a day.  Not the ideal for weight loss but so far it is all I can manage.

What will you blame for not losing or maintaining your ideal weight?   The miserable winter weather? What is your excuses to justify your yo-yo scale.

I would love to hear what you have to say about all of this.. Share your thought.

Have a ThirtyOne-derful day!