TEDHOB2003

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  • v MOMIN09
    Welcome to 30 Somethings with 50-99 pounds to lose!
    1453 days ago
  • v SURVIVOR61
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    I am fit! I am healthy! I am strong!
    My life is what I make of it and today I choose to make it healthy place to be.
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    1515 days ago
  • v SURVIVOR61
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    Dropping by to remind everyone that there are 10 easy ways to lighten up almost any recipe that you have. Whenever and where ever possible always substitute what you can to save on calories and saturated fat. This will help save calories and cholesterol.

    Sauté is the skinny way! A couple of tablespoons of low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for a sauce. This method will add a nice flavor to your dish as well as a little moisture—and you'll save calories to use elsewhere. To get a dose of unsaturated fats, serve your broth-sautéed veggies with a side salad, and pour an olive oil-based dressing over the top.

    2. Just say no to skin. Three ounces of chicken breast meat with skin has almost 150 calories; three ounces of chicken without the skin has 50 fewer calories. Tasty as it might be, the skin contains mostly heart-unhealthy saturated fat. You can cook with the skin on to retain moisture (add fresh herbs or citrus zest underneath it to really bake in some flavor), just make sure to remove the skin before you enjoy your meal to save on calories and saturated fat. Remember to be heart healthy.

    3. Squeeze on the citrus. This adds a powerful flavor punch with minimal added calories, I use citrus on steamed veggies instead of butter or over a salad instead of a dressing. It’s even great on fruit salad in place of sugar and adds some zip when squeezed onto a pasta salad or into my morning water. Don’t forget to use the flavorful zest of citrus fruits as well on your cooking as well! Wash a lemon, orange or lime, then use a zester or grater to add the zest to dishes such as baked seafood and some chicken dishes.

    4. Be choosy about cheese. When using a mildly flavored cheese, such as Monterey Jack, you need more cheese to taste it. But when you choose a cheese with intense flavor, you can actually use less and still get the same effect. Try a reduced-sodium feta, sharp Cheddar or aged Parmesan next time. Light cheese wedges such as The Laughing Cow brand are so useful when you're watching fat and calories, too. I love mixing one of these soft cheeses into my scrambled eggs or noodle dishes instead of loading on the shredded mozzarella. My husbands mom turned me onto the Laughing Cow Brand during the holidays. She always makes us a cheese basket every Christmas.

    5. Now let's all Go Greek. Tangy, fat-free Greek yogurt is a healthful replacement for sour cream. You can try this switch in herbed and spiced dips, tacos, nachos, enchiladas, chili, baked potatoes or throw it in a cooked dish as a thickening agent. You’ll save 45 calories for each 2-tablespoon serving. I just love all the possibilities with Greek Yogurt. Don't even get me start with fruit!

    6. Your produce is so flexible, I love this. It adds body to soups and sauces just by using pureed vegetables instead of heavy cream, evaporated milk, butter or cheese. This move will also add fiber and nutrients to your dish for very few calories. A puree of carrots will add texture to meatless spaghetti sauce, and mixing a blend of beans into a chili or soup will add flavor and thicken it, all with very few added calories.

    7. Cottage cheese is a favorite, that I love to cozy up to even when it comes to a light snack. But, when a recipe calls for a significant amount of a crumbled cheese, like feta or ricotta, substitute half the amount with reduced-fat cottage cheese. This will retain taste, texture, protein, and calcium while ditching some of the fat and calories. This works well for stuffed peppers and most baked pasta dishes and my favorite lasagne.

    8. Pump up those veggies! You can easily reach the recommended five servings of fruits and veggies when you’re cooking at home. Veggies can compliment any dish on your planned meal, try adding nutrient-packed bulk to the meal for few calories. Just add chopped asparagus, mushrooms, tomatoes or onions to your next omelet, even red peppers (or a frozen stir fry mix) to baked casseroles, or any kind of beans to a pasta salad. Include fresh or frozen spinach in pasta sauces and soups, and broccoli in your casseroles. The possibilities for adding veggies are endless with any dish!

    9. Cutting the cream. When making cream-based soups, sub fat-free half-&-half for heavy creams. Works just as good and tastes just as great as moms. This switch up gives soups a creamy taste and velvety texture just without all that saturated fat of a heavy cream. This will work great in pasta sauces too.

    10. Try making your own marinade. Marinate lean meats in vinegar and citrus combos (with a bit of Olive oil added) rather than a ready-made oil-based dressing. I also recommend trylng a fruit juices or wines. These agents will still tenderize and flavor the meat, and a mix of herbs and spices will bring out the flavor! (You'll also cut out a lot of sodium by not using the store-bought varieties!) Try cutting the meat in strips before dousing it to really let the marinade take effect.

    You can see, there are endless ways that you can boost the nutrition and reduce the calories of almost any recipe. Try getting creative and experiment a little with your favorite recipes. You may just find that you like these new ways of cooking just as much or even better!

    However you decide to cook... always remember to weigh and track you meals with Spark People's tracker!

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    1565 days ago
  • v SURVIVOR61
    Awesome WAY2GO today! You can do it when it comes to changing things up, rethinking snacks and temptations.

    Stay motivated, journal and keep on Tracking!! Raise your awareness to what is in the food that you are eating and you will be able to control nutrition and calorie....

    Fresh is best when it comes to veggies and fruit.... eating whole fruit is so much better than drinking fruit juice and a lot less calories..... Just ask a dietician.

    Water is so good .... try for a 6 - 8 glasses daily and your sure to look and feel your best!

    Let's Get Sparking together..... emoticon

    1571 days ago