Showing posts from January, 2011

Light Substitutions

Trying to cut back on calories and fat? Use this chart to determine which ingredients can be substituted for healthier options.

Instead of:Try:

Ground beef :Ground turkey

Cream (for everything except whipping) :Evaporated skim milk OR low-fat buttermilk

Cream Cheese :Neufchatel OR Light Cream Cheese OR Ricotta Cheese

Butter or margarine :Light butter (use less or reduce the liquid elsewhere in the recipe) OR combination of light butter and fat-free cream cheese OR prune puree or baby food prunes OR applesauce

1 egg :2 egg whites OR egg substitute (amount will vary)

Chocolate chips :Mini chocolate chips and reduce amount OR use fewer chips

Sour cream :Plain yogurt OR fat-free sour cream

Nuts :Use less and toast for added flavor OR crispy rice cereal

Peanut butter :Reduced-fat peanut butter (I also like the low sodium!)

Whole milk :Evaporated skim milk OR skim or low-fat (1 percent) milk

Oil (in baking) :Applesauce OR pumpkin puree OR prune puree OR mashed bananas

Mayonnaise :Reduced-fat mayonnais…
One of the most frequently-asked questions heard by fitness professionals is, “how can I lose this fat around my belly?” Nobody wants to be thick around the middle — but abdominal fat can be sneaky, accumulating in subtle ways over the years until you suddenly realize you can pinch way more than an inch.

Risks of Excess Abdominal Fat

2 Types of Abdominal Fat:
Subcutaneous fat lies just below the skin, and is usually easy to grasp.
Abdominal or visceral fat lies deep in the abdomen and surrounds internal organs. This type of fat is very damaging and has been associated with many health problems, including insulin resistance, type 2 diabetes, high blood pressure, and high cholesterol.

Both types of abdominal fat affect waistline circumference.
Fat rolls aren’t just annoying — they’re hazardous. Studies have shown that for men, increased health risks are associated with every 1-inch increase in waist circumference:
*Blood pressure increases by 10%
*Blood cholesterol level increases by 8%