Sarah Coleman: Top 10 Substitutions
Health and Wellness Director, The Foundry
Personal Trainer, CrossFitter and Coach, Steamboat CrossFit
Food connoisseur, My kitchen and yours
Outdoor Enthusiast, Everywhere
Owner, A Weight Lifted Fitness Camp
Managing Partner, Inspired Life Network
Steamboat Springs — We all like to eat. We all like to look good too.
Here are a few tips to help you slim down the waistline but still feel satisfied. It’s win-win situation if you ask me. Healthy and tasty, what is better than that?
1.) Swap noodles for “zoodles” (zucchini noodles) tonight for dinner. Sweet potatoes and spaghetti squash are good here as well. Simply Spiralize (you can buy the tool at Walmart) your veggies to look like noodles. Top with your favorite toppings by attempting to make sweet potato Pad Thai or try sausage and peppers over zoodles.
2.) Swap almond milk instead of yogurt in your morning smoothie. Cutting fat and sugar will make you stay fuller longer and not have mid morning cravings. Plus, you add a little healthy protein to your morning. Try almond milk, frozen berries, and avocado.
3.) As much as we all love peanut butter, opt to use almond butter instead on your apple or banana for a midday boost. Less fat and lighter flavor makes your belly and heart smile.
4.) Experiment with different oils to cook with. Ditch canola oil and try avocado or coconut oil. Taste and feel the difference.
5.) Need sugar? Substitute dates or coconut to sweeten up “healthy” cookies. It really does the trick. Mix almond butter, dates, oats, crasins, and maple syrup in the food processor. Form into fun shapes and enjoy!
6.) Bypass the bread and tortillas and instead, use a lettuce wrap to go along with leftover tacos or sandwiches for lunch tomorrow. No need for extra carbs in the middle of the day. If you’re looking for a quick snack, roll up turkey, sliced avocado and some diced peppers as a healthier option.
7.) For kids, forget about hot dogs and buy chicken apple sausages. They won’t notice the difference but you will! Try some homemade honey mustard (dijon and maple syrup) for dipping. I won’t even mention what is actually in a hot dog.
8.) We all need a little something sweet every now and then, especially chocolate. When deciding this new bar to get, go ahead and try the dark chocolate instead. Look for a higher percent of cacao to get the most out of the bar.
9.) Make your own granola or trail mix. Simply roast up your favorite nuts and oats and add dried fruit of your choice. ou will be amazed at how good it tastes with less sugar. Plus, it’s not processed.
10.) At happy hour, try a lighter drink! Sip on vodka and freshly squeezed grapefruit juice. Leave those heavier mixed drinks and high calorie beers in your past. Don’t forget to drink water too!
Happy eating and swapping! Here’s to looking good and feeling good!
Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently training, coaching and managing at Steamboat CrossFit in beautiful Steamboat Springs, she provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.
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