Step Into Spring with If you’re like most of us, you might still be struggling to lose those few extra pounds that “mysteriously” popped up over the winter. Now that spring is here and summer isn’t far away, it’s a great time to tackle the challenge headon (and it doesn’t have to be boring!). Here are some tips to get you started. Smart food swaps mean more nutrition and less 'giving up' (BPT)–Does it ever seem like a lot of healthy-eating advice is about "less," "giving up," and "taking away?" Reducing fat and sodium intake, avoiding high-calorie foods and trimming portion size are commonly heard pieces of advice when you're trying to lose weight or improve your diet. But health experts agree, good eating doesn't just mean giving up bad habits, it's also about adding foods with more nutritional value. "Instead of focusing on what you shouldn't eat, focus on making nutrition packed swaps," says registered dietician and nutritionist Dawn Jackson Blatner. "A few easy swaps I tell my clients about include replacing white bread with whole grain, higher-fat protein sources with leaner ones, and upgrading your ordinary products like eggs or cereal with higher-nutrition varieties." Here are some better-for-you food swaps from Blatner that will jam pack your diet with enhanced nutrition without making you feel like you're giving anything up: Instead of mayo Try an avocado-based spread on your sandwiches and as a base for homemade dressings. A single tablespoon of mayonnaise has 90 calories, 10 grams of fat, 5 milligrams of cholesterol and 90 milligrams of sodium, but zero potassium or ber, according to the California Avocado Commission. In comparison, 2 tablespoons of fresh avocado have just 50 calories, 4.5 grams of (mostly good) fat, no cholesterol or sodium, and 150 milligrams of potassium and 2 grams of ber. Instead of white rice While carbohydrates are necessary to fuel your brain and muscles, many favorite sources are stripped of nutrition, such as white rice. Cauli ower can be an easy substitute for rice. is white veggie packs plenty of fiber, protein, potassium and vitamin C. To replace rice, simply pulse the cauli- ower in a food processor for a few seconds until you achieve the desired consistency. Instead of fried food e crunch of fried food is alluring, but you can get that same crunch in a much healthier superfood way. Instead of coating chicken or sh with breading and plunging it into a bath of hot oil, use chopped nuts. Nuts contain healthy fat, protein, and ber and when baked in a hot oven (about 400-425 degrees F), nut-coated protein is crunchy and delicious. Try nut-covered chicken ngers today! Instead of ground beef Americans love beef and eat about 25 billion pounds of it every year, according to the U.S. Department of Agriculture. But depending on the quality and cut you buy, beef can be high in fat and cholesterol. Lentils can be a high-nutrition protein source that can go virtually anywhere you use ground beef, including burgers, meatloaf and taco lling. Naturally low in calories and fat free, lentils provide ber, protein and potassium. 30 APRIL, 2017 | WWW.QNS.COM | LEFRAK CITY COURIER
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