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A Week of Journaling: Exploring Healthy Swaps

Wednesday, October 21, 2020

Hello Fellow Sparkers!

So here I am again, pondering yet another piece to my weight loss puzzle. I'm down a smidge n the scale this morning, overall only about 4 lbs since beginning of the month. Better than going in the other direction I guess... and in a positive light, I haven't seen 272 since August 12th, so there's that.

As I was walking in circles in my empty classroom, I pondered the idea of "Maybe I'm not eating enough." I'm working to keep my calories around 1250. To me, that sounds like enough, but obviously it's not doing me much favor in the weight loss department.


Anyway, I am going to bump my calories up 150... but there's a catch. They have to be 150 calories of vegetables ONLY. I think adding 150 calories of vegetable will be tough, but... in the long run, I'll be fuller, and tricking my body into thinking it's eating more. (WIN WIN)

Anyway... healthy swaps... I'm going to share a couple of mine. I like to use healthy swaps to
1. lower calories
2. lower carbs
3 . lower fat content

So here are some of my faves...

sourcream.... swap it out for plain greek yogurt on your tacos
taco shell... ditch it!!! Eat your taco on a bed of lettuce.
chips... swap those out for Ezekiel wraps baked for 10 minutes... dip in salsa
cheese... don't swap it... minimize it
taco sauce.... ditch it, and replace with Frank's hot sauce....

I just made your taco night healthier... and now I want tacos... LOL. Maybe this weekend.

Share your healthy swaps in the comments below! I need more.
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Member Comments About This Blog Post
    Ooooo,, I love the Ezekiel tip, will try that soon because I love that kind of thing. I have found that if I raise and lower my calories within my range, my body is too confused to set point and I lose better. It was a fun discovery. I was doing Jenny Craig and had a plateau, my counselor person didn't know what to do and I was totally following the plan and getting a lot of exercise. I suggested going up to the next calorie range and we did, she totally freaked out with amazement....me too. LOL

    94 days ago
    OH, & my friend, who told me about her brown bag micro popcorn, likes buttered corn--she uses spray can't believe it's not butter on it, also little cal. And she buys the cubed cheese, so she can count out just the number she saved cal for.
    95 days ago
    Microwave popcorn just kernels in a brown lunch bag, way low cal and crunchy! And filling fiber! Like to pop a whole bag and dip it into a Laughing Cow cheese triangle. Gives me 'hand to mouth', crunch, and a LOT--a legal whole bag-- for little cal! It's my swap for my fav treat, big hunks of cheese eaten with popcorn.
    95 days ago
    That sounds delicious!! I want Tacos now
    95 days ago
    I frequently use a romaine lettuce leaf as the taco "shell" and the buns for hamburgers and brats and hotdogs. Holds things together without the calories from bread.
    95 days ago
    Swap avocado/guacamole for both the sour cream/yogurt and cheese. It has a rich mouth feel and healthier plant fats.
    95 days ago
  • JILLIAN0216
    Great idea. I look forward to hear how it all goes for you.
    95 days ago
    I look forward to enduring such challenges
    95 days ago
  • JUDYD207
    emoticon emoticon emoticon
    95 days ago
    Like Wallahalla, I too LOVE Joseph's Lavash Break also I as she does the the Flax Oat Bran & Whole wheat. I too use only use a 1/2 wrap. QUICK Easy if eating at work.

    A swap that's healthier though not a huge calorie difference, unless you compare the size and so YUMMY!!

    Instead of ice cream:

    1 cup of frozen berries (Whatever you prefer, I do the Frozen Wymans triple berries (blackberries, RASPBERRIES (instead of the cheaper strawberries) and blueberries)
    Throw into your mixer (I have a Nutra Bullet)
    Add a 1/2 c 1% milk (I use Almond vanilla "milk")
    1/2 C of water
    1 single serving of light vanilla yogurt

    Mix until it's smooth and airy. YUMMY!!!

    Makes a cup and a half. SO MUCH better calorie wise if one can't control easily the ice cream 1/2 C serving and sooo satifying plus it's quite a bit! Calories depending on what you use is 230
    95 days ago
    I have almost the same one as Sandy. When you are having sugar cravings bite into a lemon. It will stop your craving for sweets.
    95 days ago
  • no profile photo GOFORGIN
    95 days ago
    Joseph's Lavash Bread made from Flax Oat Bran & Whole Wheat is good for sandwiches, wraps, pizza crust and all sorts of other things. I use half a piece for just about everything. It can be baked for crackers and chips for dipping too.
    95 days ago
    Good ideas! Here’s one I read about. When craving sweets, eat a dill pickle. The sweet and sour taste buds are very close and your craving for sweets will go away. I’ve tried this for years and it truly works! I do read labels and get lower sodium varieties. Classic baby dill snackums are good.
    95 days ago
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