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Healthy swaps for the foods you love

Food Swaps: It's A Lifestyle, Not A Diet

We women are always looking for a way to get rid of a few extra pounds. Unfortunately, many times we get trapped in the fad diet game and lose some weight, which we gain back very fast. Diets are problematic because they are hard to stick with in the long run. This means that sooner or later, once your diet is finished, you will start eating all the foods that you have been craving. And you never learn to eat in a better way.

The solution to this issue is not to change the way you eat for a few weeks, but to change your whole attitude towards food. By learning to make healthier food choices, those pounds will melt away without you even noticing. Let's have a look at some simple food swaps that you can start doing even today, in order to achieve a slim figure and a better health.

Nut milk instead of cow's milk

Be it almond, hazelnut or oat milk, those alternatives have much less calories than cow's milk and they are usually fortified with B12 vitamin and calcium. You can use them in any way you use regular milk: your cereal, hot chocolate, baking and cooking.

Stevia instead of sugar

Stevia is a plant-based sweetener that does not spike your blood sugar and prevents cravings. With regular sugar, you get a sugar rush and after a while you feel even more tired than before. Stevia is a great choice not only for losing weight, but for people with type two diabetes as well.

Brown rice instead of white rice

Brown rice, like all whole grain products, is rich in fiber. This means that it will improve your digestion, keeping you regular. It has also many more vitamins and minerals than white rice, which means that you get a lot more health benefits for less calories.

Turkey slices instead of deli meat

For the times that you crave a nice sandwich, go for turkey slices instead of deli meats. This way you will get much less calories, significantly less fat and sodium. Good for your figure, good for your heart and blood pressure as well!

Olive oil instead of butter

Olive oil is loaded with antioxidants and has a great taste. Butter has a great taste as well, but it is loaded in calories. Additionally, it is harder to digest than olive oil and does not protect your cardiovascular system the way olive oil does.

Yogurt instead of cooking cream

Yogurt has much less calories and fat than cooking cream and it gives a great slightly sour taste to pasta sauces and salad dressings. Add in a few chopped herbs and you will be amazed by its potential.

Kale chips instead of potato chips

Super easy, super healthy. Just put bite-sized kale pieces in the oven for 10', spray with olive oil, sprinkle with salt and you are done. Much less calories than potato chips and you will get tons of calcium and antioxidants as well.

Frozen bananas instead of ice cream

Ice cream is a hard one to substitute, but if you like bananas, just cut a couple of them in pieces, freeze overnight and blend. The most delicious, low calorie ice cream you have ever tasted! You can even add cocoa powder or peanut butter, for a twist.

Happy swapping, happy slimming!

www.texasfitchicks.com

Texas Fit Chicks womens only fitness program guarantees results! Train with our Female Fitness experts in Dallas, Houston, Fort Worth, San Antonio, San Angelo, Waco, Temple, College Station

Get FIT in just 4 minutes? Why this works!

Tabata seems to be one of the new fitness buzzwords, but in fact, it’s a concept that’s been around for over 10 years.  In 1996, Dr. Izumi Tabata used a specific method of interval training for his study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest.  The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time.  The results were so amazing that this type of training was named after the creator, Dr. Izumi Tabata.

Tabata training can deliver big results in little time, but TRUE tabata training requires you to push yourself to the absolute max.  Tabata training requires you to push your body to the extreme. It is important that you know the proper form for the exercises that you plan to use this training principle with. Tabata training is perfect for lots of exercises, some of my favorites are: burpees, squat jumps, pushups, planks, jack knifes, sprints and so many more.

Tabata is a good form of training that you can add to your current workout schedule to help boost your metabolism and burn fat.  Tabata training is also good for those days that you are pressed for time and still need to get in a workout.   Remember that true weight loss comes from making lifestyle changes and there are no miracle exercises, diets or tricks that will give you the permanent changes you are looking for.

- Paula Bennett
Van Alstyne Texas Fit Chicks
Learn More about TFC here

Breakfast Burrito Recipe from our 6 Week Slim-Down Challenge

Here's a sneak peek from the menu of our 6 Week Fit Chick Summer-Slim Down Challenge coming soon!

www.FitChickSummerChallenge.com

Southwest Breakfast Burrito

2 Tbsp cooked black beans 2 Tbsp diced tomatoes 2 teaspoons chopped fresh cilantro 6 Tbsp Egg Beaters, or 2 egg whites 1 whole wheat flour totilla 1 Tbsp cup reduced-fat shredded Cheddar cheese

Combine beans, tomatoes and cilantro in small bowl; set aside.           Spray medium nonstick skillet with cooking spray; heat over medium heat. Add Egg Beaters or eggwhites. Cook without stirring until edges and bottom begin to set. Lift cooked portion and gently turn to scramble. Continue cooking until set.        Wrap tortillas between two damp paper towels. Heat tortillas in microwave on HIGH about 30 seconds or until just heated through and pliable.          Spoon cooked eggs evenly down center of each tortilla. Top with of bean mixture and cheese. Fold in opposite sides of each tortilla; roll-up burrito-style. Texas Fit Chicks 6 Week-Summer Slim Down starts April 22!

Sneak Peek into our new 30 day meal plan...Easy Spinach Frittata...YUM

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We have lots of chicks that are taking our 30 DAY Fit Chick Challenge, to head into Halloween and the holidays with a plan! I had to share one of the yummy recipes with you ~ and thought you might enjoy making this over the weekend...

Easy Spinach Frittata

No flipping required in this quick to prepare, hearty frittata that provides an extra portion for quick reheating on an especially busy morning.

Ingredients:

1/2 TB olive oil

1 cup diced lean ham

Salt and pepper to taste

2 cups fresh baby spinach

2 large eggs

6 egg whites

1 tsp. dried thyme

2 tsp. chopped fresh parsley

Directions:

1. Heat olive oil in a heavy 12-inch flame-proof skillet over medium-high heat.

2. Add ham and spinach, stir to combine, reduce heat to low and cook, covered, until spinach leaves have wilted, about 3 minutes.

3. In a medium bowl whisk together eggs, egg whites, thyme, and parsley with a pinch of salt and pepper. Pour egg mixture into skillet, use a spatula to distribute ham and spinach evenly, and cook, covered, over medium-low heat until bottom is browned and eggs are almost set, 6 to 8 minutes.

4. Place the skillet under a broiler set on low to finish cooking top of frittata, about 2 minutes.

5. Use a metal spatula to loosen sides and bottom, slide onto a warm platter, and serve immediately.

Makes 2 servings

Our 56 page E-book available in an instant download has 4 weeks of thought out meals, grocery lists and at-home-workouts! It's less than $1 a day for the entire month, and takes the guess work out of what to eat. Get some Fitness Momentum with our plan HERE

You don't have to be a Texas Fit Chick to take advantage of the plan! Our boot camps will get you into shape - 5 weeks at a time...start this Monday and get results, guaranteed!

*only chicks enrolled in boot camp are eligible for the prize pkg. Awarded to one winner. In the event of a tie, a third party random draw will be held. No cash value - non-transferable

FREE Saturday Boot Camp With Texas Fit Chicks

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FREE SATURDAY BOOT CAMP with Texas Fit Chicks!

Saturday, June 23 7:30am-8:30am

Come get a great workout with Melody and our group of TFC trainers! Burn tons of calories and start your weekend right with a fantastic bootcamp workout!

Lots of Freebies too! Bring a friend and you both will get a FREE tank top, Urban Extreme will be giving out goodies as well as My Fit Foods! Limited space so RSVP today!

LOCATION - behind Urban Extreme Nutrition

(Allen location near 121 and Lake Forest)

What to bring - Water bottle, yoga mat, lots of energy! Bring a friend and you BOTH will get a FREE tank top!!

MUST RSVP via email

melody@texasfitchicks.com

Limited space - only 10 spots left, so secure yours today!