| January 14, 2009 |
Get Healthy in 2009!
The only way to stick to that fitness resolution is to make a lifestyle change, which doesn’t just happen overnight (believe me, I would know!). Take your health into your own hands and make these swaps on your next trip to the grocery store. You can do this!
Cheese:
Fat-free cottage cheese
Fat-free ricotta cheese (light or low-fat is the next best thing)
Fat-free cream cheese
Fat-free crumbled feta (or reduced-fat)
The Laughing Cow Light Cheese Wedges (and Light Gourmet Cheese Bites)
Light string cheese
Sargento Reduced Fat Cheeses
Reduced-fat Parmesan-style grated topping (usually found in the pasta aisle)
Fat-free liquid egg substitute
Egg Beaters, Better'n Eggs, Nulaid ReddiEgg
Fat-free or low-fat yogurt
Yoplait Light, Fage Total 0% Greek Yogurt, Fage Total 2% Greek Yogurt with Fruit
Light soymilk and non-dairy beverages
Silk Light Vanilla Soymilk (refrigerated), Almond Breeze in Unsweetened Vanilla, Unsweetened Original, and Unsweetened Chocolate (located with the non-refrigerated soymilks)
Cold cereals
Kashi Vive, Barbara's Bakery Puffins, Special K Cinnamon Pecan, Kashi Honey Sunshine, Shredded wheat
Hot cereals
Old Fashioned Oats (Quaker) – Quick, 5-Minute, and Steel Cut
Quaker Simple Harvest Instant Multigrain Hot Cereal
Amy's Hot Cereal Bowls (freezer aisle)
Lean, skinless, boneless chicken and turkey breast
Tyson Boneless Skinless Chicken Breasts, Foster Farms Savory Servings
Extra-lean (or lean) ground turkey breast
Jennie-O, Butterball
Seafood
Canned/pouched tuna in water
Canned/pouched salmon in water
Bumble Bee Prime Fillet Albacore Steak Entrées
Real or imitation crabmeat
Frozen or fresh shrimp and scallops
Frozen or fresh fish filets (like tilapia and cod)
Starkist Salmon, Albacore, and Tuna Creations
Light english muffins
Weight Watchers, Thomas' Light Multi Grain or 100 Calorie Original, Western Bagel Alternative
Low-fat flour tortillas (with around 110 calories each and high in fiber)
La Tortilla Factory Smart & Delicious Low Carb High Fiber Tortillas (previously labeled Whole Wheat Low Carb/Low Fat)
Mission Carb Balance (Soft Taco Size)
Flatout Light Wraps
Light bread (low in calories and high in fiber)
Wonder Light, Nature's Own Light, Nature's Own Double Fiber, Pepperidge Farm(Light Style, Very Thin, Classic Whole Grain), Sara Lee Delightful Bread
Low-calorie bagels
Western Bagel Alternative, Thomas’ Whole Wheat Mini Bagels
Omega Madness!Miso SalmonPrep: 5 min This sweet and salty entrée of omega-3-rich salmon is just what your heart needs. 3 Tbsp white miso 1 Tbsp mirin 8 tsp low-sodium soy sauce 1 tsp peanut or canola oil 1 tsp toasted sesame seeds Directions 2. Whisk miso, mirin,and soy sauce in a small bowl until well blended. 3. Add oil to a large nonstick, ovenproof skillet over medium-high heat. Add salmon, skin side up, and cook until lightly browned, 2 to 3 minutes. 4. Flip fish over and place skillet in oven; roast until salmon reaches desired degree of doneness, 6 to 8 minutes. 5. Brush salmon with miso mixture, sprinkle with sesame seeds and scallion and serve. Makes 4 servings Recipe courtesy of Women’s Health |
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.
