Super Stars: Food Groups With A Bad Rep For No Reason

Just because you're on a diet doesn't mean you need to shun these food groups...

The No Carb Effect

Breads and starches contain essential carbohydrates, which you need to produce feelings of satisfaction

AKA: You'll have fewer cravings

Without it: 

Break out the small violin because you'll experience irritability and depression without this chemical reaction 

How to do it right: 

-- Whole grains where "whole grains" is the first ingredient

-- English muffins

-- Fiber rich tortillas or wraps under 150 calories

-- Brown rice, quinoa and other grains that are fiber and protein rich

-- Potatoes the size of your fist (preferably sweet potatoes)

In the mood for a good french fries swap, check out a previous blog all about delectable potato replacements

Fruit, friend or foe?
Fruit contains natural fructose (sugar) so it caters to sweet cravings at a lower calorie price and it has a high water and fiber content leaving you fuller longer

AKA: Fruit pretty much rocks, sorry Mr. Gummy Bear

Without it:

You'll be seriously lacking essential vitamins and minerals like Calcium and Vitamin C...and you'll see the effects on your body

How to do it right:

-- Shoot for three servings of FRESH FRUIT 

-- Avoid fruit juices which are just laden with calories and not nearly as many benefits as the actual fruit

-- Pick up fruits with vibrant colors like cherries, blueberries, kiwis

Eat the rainbow, check out a previous blog post about the importance of eating your colors

Super Side Swap: Mashed Potatoes

What goes best with beef?

Mashed potatoes.

But mashed potatoes: Seemingly innocent. Deceptively caloric.

What to do, what to do?

SWAP.

We love healthy swaps for fattening dishes so here is another great swap that adds a boost of vitamins and minerals to plain, old MASHED POTATOES…CAULIFLOWER MASHED POTATOES. This is the easiest recipe that you can make in a MICROWAVE!!

Finished Product

Prep time: <5 mins Cook time: <8 mins Ready in: 15 mins

RECIPE: CAULIFLOWER MASHED POTATOES

1 large potato, peeled and cut into chunks

1 head cauliflower cut into florets

2 cups water

2 teaspoons olive oil

1 clove crushed garlic

1/4 cup chopped fresh parsley leaves

Salt and ground black pepper to taste

Place the potato cubes and cauliflower florets in a microwave safe dish. Cover dish. Microwave on HIGH for 8 minutes or until the potatoes are done. Carefully remove dish. Place the potatoes and cauliflower into a large bowl and mash until there are no lumps. Add olive oil, parsley, garlic, salt, and pepper. Mix well. EAT.

When out to eat avoid heaping mounds of mashed potatoes. They hide pools of butter, margarine and/or oil. Ask the server how they were prepared. If the situation sounds caloric, stick with a baked white or sweet potato as a side.