Trigger Foods: "Remove and Replace" with Healthier Options! Dr. Warren featured in SodaStream Blog

In our clinic we often employ a technique to deal with "trigger" foods called the 'Remove and Replace" strategy.  In short, rather than DENY a craving, do a 'switcheroo' to remove and replace 'junk' food with healthier options and ingredients.

Sometimes I get calls from writers who are asking for help and ideas for their readers who are trying to lose weight and improve their health.  I recently spoke with Jenna Birch, while she prepared an article called "Lighten Up Your Favorite Indulgences With These 10 Simple Ingredient Swaps."  You can read her story here:  http://thestream.sodastream.com/lighten_up  Her story fits in perfectly with our "Remove and Replace" technique!

Here are some excerpts from the article:
"Dips: Sour Cream —> Greek Yogurt

This is an easy switch to make in many recipes. Just sub out sour cream for fat-free Greek yogurt. “For example, you can use Greek yogurt as a base for onion dip for vegetables or as a sweet dip for fruit,” says Jennifer Warren, M.D., the medical director at Physicians Healthy Weight Center. “You can use Greek yogurt on top of baked potatoes or try with baked sweet potatoes. You can even use it with Mexican food instead of sour cream, or for baking brownies or cookies when the recipe calls for it.” Make this swap, and you’re looking at 17 calories per ounce instead of about 60, and you’ll also save on fat.

Dinners: Potatoes (and other carbs) —> Cauliflower (and other veggies)

Warren suggests substituting starchy dinner items for low-calorie, high-water vegetables to save tons of calories at each meal. “Some easy switches are spaghetti squash or zucchini instead of pasta; mashed cauliflower with melted fat-free cheese instead of potatoes or rice; and grilled or roasted asparagus or Brussels sprouts to fill up the rest of plate,” she says. If you’re trying to lose weight or simply get healthier, veggies are your best bet.

Natural Water: Water —> Sparkling Water + Lemon + Basil

We all need to drink more water, and we’re more likely to do so when it’s flavorful. Staying hydrated means you’re more likely to resist the urge to snack—which is why you should up your standard H20 game without taking on extra calories. “Simply crush a few basil leaves in a pitcher or glass, squeeze in some lemon and pour sparkling water on top,” Warren advises. It’s easy, tasty and loaded with antioxidants, vitamin C, calcium and potassium, thanks to the basil and lemon…

Pasta: Traditional Noodles —> Shirataki Noodles

If you’re craving pasta, there are healthier versions of your standard noodle base. Warren suggests shirataki noodles, which are made from konjac yam: “Shirataki noodles are ‘bouncy’ and take an extra preparation step because they need to be rinsed off, but they are still quick, tasty and very low-calorie-dense—which means they’re full of water and fiber, but not many calories or carbs.” She suggests checking blogs and Pinterest for recipe ideas…

Blended Fruit Drink: Water —> Sparkling Water

We all love those chilled fruit beverages that are something of an icy fruit smoothie, and a few simple rearrangements can take this indulgence to next-level healthy hydration. “Blend a third of a cup of berries of your choice, half a cup of ice, three-quarters of a cup of sparkling water and optional mint leaves,” Warren says. “And enjoy!”

Check out her article for great ideas from other experts, as well!

If you'd like help creating your own healthy nutrition plan, give us a call at (603) 379-6500.  We offer personalized, 1:1 visits in person, or 'virtually' online or on the phone!  Read more at HealthyWeightCenter.com