One of the hardest parts of starting a new diet is feeling like you have to give up your favorite foods. However, if you cook using healthy substitutes, you can eat any of your favorite foods. One of the best ways is with low-carbohydrate substitutes.

Why Low Carb?

Low carbohydrate diets are not for everyone, but for some people they can be a great weight loss diet. Your body uses carbohydrates as its primary source of fuel. When you eat carbohydrates, they are broken down into simple sugars and absorbed into your bloodstream. This creates glucose which triggers your body’s insulin response. Insulin burns these sugars and provides you with energy. Any glucose not used is converted into fat. A carbohydrate-restricted diet encourages your body to burn its fat stores for energy. It also helps reduce the build-up of fat from unused carbohydrates. This can lead to weight loss in some people. Speak to your Everlasting Changes nutritionist to see if low carb is right for you.

Some Ideas For Substitutes

Here is a list of substitutes you can use for your high carbohydrate favorites:

The High Carbohydrate Favorite: Pasta

The Substitutes:

● Zoodles (thin strips of zucchini or other veggies)
● Spaghetti squash
● Shirataki noodles
● Bean pasta
● Quinoa pasta

The High Carbohydrate Favorite: Hamburger Buns

The Substitutes:

● Portobello mushrooms
● Grilled eggplant, zucchini, or sweet potato slices
● Tomatoes
● Lettuce
● Cauliflower buns

The High Carbohydrate Favorite: Pizza Crust

The Substitutes:

● Grilled eggplant or zucchini slices
● Portobello mushroom
● Cauliflower pizza crust
● Egg crust (scrambled eggs baked into a crust shape)
● Lavish Bread

The High Carbohydrate Favorite: French Fries

The Substitutes:

● Sliced and baked butternut squash, carrots, or sweet potatoes
● Baked green beans
● Air “fried” root vegetables (you can get an air fryer here)
● Parmesan breaded zucchini or avocado slices
● Almond crusted root vegetables

There are so many great substitutes that you’re sure to find one you love. For more recipe ideas for your diet, speak to our nutritionists at Everlasting Changes. When you work with us, you’ll get both personal training and nutritionist counseling for one low price. We’ll help you transform your lifestyle without making you give up your favorite things.

Call Now for 3 Risk Free, Complimentary Sessions. We include a 30 day guarantee on all of our packages

Dinner is the meal that can get out of hand with extra calories and fattening sides. Do yourself a favor by making dinner at home as often as you can. This simple move, from eating out to eating at home, is half of the battle when it comes to keeping your calories reeled in during the evening hours.

Now, while making dinner at home it’s easy to fall into a boring routine, so have fun with this Southwest Chicken recipe! It’s full of robust flavors meant to wake up your taste buds and to keep you feeling full and satisfied.

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 6

2 lbs organic chicken breast
Dash of sea salt and black pepper
1 Tablespoon coconut oil
1 small yellow onion, chopped
1 tomato, seeded and diced
2 Tablespoon chili in adobo sauce
1 Tablespoon chili powder
1 Tablespoon balsamic vinegar
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground cinnamon

Instructions

1. Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.

2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.

3. Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.

4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!

Nutrition

One muffin equals 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g protein.

Though you don’t need to eat right before a workout, some of us like to enjoy a snack to help us power up. Picking the right snack before a workout is critical. You need snacks that give you energy without weighing you down. Our nutritional coach has a few recommended snacks that offer the right balance of carbohydrates, protein, and fats to fuel workouts and aid in recovery. Here are some things you can grab on your way to your personal training session:

1. Greek Yogurt With Fruit

Greek yogurt is full of healthy fats and protein that can help you optimize your workout. The added fruit gives you a little burst of healthy carbohydrate energy to keep up your stamina.

2. Apple Wedges With Almond Butter

Another mix of protein, fats, and carbs, this tasty favorite is perfect for on the go snacking before your workout. Apples also help keep you hydrated through a workout.

3. Cottage Cheese

High in protein and fat, cottage cheese is a great fuel. If you are using it for a pre-workout make sure to get full fat cottage cheese for sustained energy.

4. Avocado Toast

Millennials are onto something with their love of this healthy snack. Avocados are high in monounsaturated fats to give you fuel. Make sure to put it on a hearty whole grain bread. If you want to get fancy, top it with an egg for a boost of protein.

5. Turkey Wrap

Take some avocados and wrap them in a deli slice of turkey meat. If you want a boost of antioxidant crunch energy throw in a couple of carrots. Super easy snack that will power your hardest workouts.

6. Banana And Peanut Butter

Bananas are a great food before a workup to help you load up on potassium to reduce muscle cramping. Peanut butter gives you a boost of protein and heart healthy fats. You can add a little manuka honey if you want some extra energy.

7. Almonds And Blueberries

A handful of almonds has more protein than an egg and contains manganese and copper which give you energy. Blueberries have anti-inflammatory properties which can help with recovery. This snack will get you from start to finish through your workout.

If you’ve wrapped up your workout and need to power down, our nutritional coach also has some great recommendations for post workout snacks. When you hire Everlasting Changes for your personal training needs, you get both unlimited personal training and nutritional coaching for one low affordable price. With expert advice on what to eat and how to workout, you’ll reach your goals faster.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.

Breakfast is the most influential meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit.

However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Enjoy this recipe for Pumpkin & Zucchini Muffin is a nutritious start to your day.

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 40

3 eggs, lightly beaten
⅔ cup raw honey
1 cup canned pumpkin
½ cup coconut oil, melted
7 oz applesauce
1 tablespoon vanilla extract
3 cups almond flour
1 teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground cloves
1 cup shredded zucchini
¼ cup chopped walnuts

Instructions

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.

2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.

3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.

4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Enjoy!

Nutrition

One muffin equals 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

The madness has to stop.

I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste your time on these:

This is a Myth: Diet pills will help you lose fat.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Don’t pop a pill—instead burn calories with exercise.

This is a Myth: You should starve yourself to lose fat.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Don’t starve yourself—instead eat healthy small meals throughout the day.

This is a Myth: Lots of crunches will flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Don’t obsess about crunches—instead focus on fat burning.

This is a Myth: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods—instead stick with nutritious whole foods.

This is a Myth: You have to avoid carbs to lose fat.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan.

Here’s what you need to know in 3 simple steps:

DO THIS FIRST: Cut out the junk.

The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

DO THIS SECOND: Focus on whole foods.

Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

DO THIS THIRD: Come train with me.

This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you.

Want more guidance as you take your body from flab to fab? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Let’s do this together.

Pay Attention

When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Courtesy of RealHealthyRecipes.com

What you need

Serves 4

1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon Dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste

Instructions

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!

Nutrition

One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.

Here’s an easy meal that epitomizes lean eating! It’s a simple skillet dish that doesn’t require any highfalutin kitchen skills, yet turns out tasting phenomenal! So often healthy eating is brushed off in favor of a quicker, easier option – however with a recipe this simple there’s simply no excuse to put off eating healthy any longer.

Scroll down and purchase the ingredients below. Then get home, pull out your favorite skillet, and start cooking. In about 30 minutes you will be done, your home will be filled with yummy food smells, and the family will gather to enjoy a scrumptious, lean-body meal that gets you all one step closer to your fitness goals. Don’t wait, let’s do this now!

Courtesy of RealHealthyRecipes.com

What You Need

Serves 8

1 teaspoon olive oil
1 teaspoon garlic, minced
1 yellow onion, diced
2 cups Brussels sprouts, thinly sliced or shredded
1 cup butternut squash, finely diced
1 (7oz) can, Hatch, green diced chiles
sea salt and black pepper
1 Tablespoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 lb lean ground turkey
1 cup egg whites

Instructions

1. Place a large skillet over medium high heat. Add the olive oil and garlic and sauté until golden, about 3 minutes. Add the onion and sauté for 5 minutes, until tender. Add the Brussels Sprouts, butternut squash, and diced chiles and reduce the heat to medium low. Cook, stirring occasionally, for 5 minutes, until tender. Sprinkle with salt and pepper. Remove the veggies from the skillet and set aside in a bowl.

2. In a large bowl combine the chili powder, cumin and smoked paprika. Add the ground turkey and use your hands to work the spices into the meat. Return the skillet to medium high heat and add the turkey. Cook, stirring often and breaking the turkey into small pieces, until no pink remains. Add the veggies back in. Stir well and pour in the egg whites. Cook, stirring continuously, until the egg whites are set. Season with salt and pepper. Serve immediately. Enjoy!

<2>Nutrition
One serving equals 139 calories, 5g fat, 8g carbohydrate, 1g sugar, 126mg sodium, 3g fiber, and 16g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!