My Ultimate Reset Journey

Welcome to My Ultimate Reset Diary!  (21 Days)

Start: Friday April 10, 2014

Starting Weight: 210.4lbs

Ending Weight: 195.4lbs

I decided to track every day for you all so that you know what it's like to experience the Ultimate Reset. This is actually my 3rd time doing it! Don't worry, it's not something scary that will harm you...that's kind of what I thought at first too. After I watched many other people I knew doing it and losing weight, I decided to try it out as well. 

You might be wondering, why did I do the Ultimate Reset so many times. Or, what is the reason I am doing it this time? Well friends, I have to tell you that even as a coach, I have made some horrible food choices over the last couple of months and need a RESET for my body! The scary truth that I HATE to tell you all is that...after P90X I weighed an amazing 140lbs...NOW I weigh 210lbs!!! What happened?! Well I got too comfortable with myself and thought the weight would NEVER come back! HAH....was I wrong! It really snuck up on me in 2 years.

 The Ultimate Reset is for you if you can relate to these reasons:  

• Want to flush toxins out of your organs
• Improve your digestion
• Increase your energy
• Be more positive
• Lose Weight
• Lower Cholesterol
• Eliminate dependency on sugar and caffeine
• Improve your Health

The Ultimate Reset Comes with Supplements & a Meal Plan to guide you through the next 21 days...since I have already done it 2 times prior, I know that you can REPEAT food and save money!!! That's what I did, in case you are wondering why I  haven't listed all the food I am eating each and every day, that is the reason! 

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Day 1: I felt like the day went by fast and I felt really full and ALIVE, like so natural, clean, and on top of the world. I felt really cold and like my joints in my knees were hurting a little bit. By the end of the day I felt slightly sore and was tired an hour earlier than usual. I slept really well and woke up without a problem. I wasn't hungry, I felt full and satisfied. I didn't have any cravings. My weight 210.4lbs. Breakfast: eggs, spinach, and toast. Lunch: salad. Dinner: salmon, broccoli, baked potato.

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Day 2: I feel really clean inside and healthy, I'm not hungry again today and I feel full. I don't have any cravings. I began feeling tired today, I feel like I need a nap, my leg muscles are really sore and I have a slight heaviness feeling around my head, not a headache or anything. I just feel tired and my body feels heavy, like it needs to relax. My weight 209.2lbs. Breakfast: eggs, toast, spinach. Lunch: salad. Dinner: bean tacos.

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Day 3: I didn't sleep too well, I kept waking up because my dogs were fighting and playing on the bed. I was really tired waking up this morning. I weighed myself and I weighed 208.6lbs. I felt really full after breakfast and didn't want to eat lunch until 5 hours later and didn't eat too much lunch because I felt full. I didn't have cravings but I was imagining how amazing pizza and ice cream would be, but I wasn't tempted to cheat at all. I ordered miso soup and California rolls from a Japanese restaurant and it didn't really fill me up and I felt bloated for 10 minutes after eating it, then felt fine. Breakfast: oatmeal, yogurt, blueberries. Lunch: salad. Dinner: miso soup and California roll.

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Day 4: I slept good, except I had a weird dream that I had a body transplant and that I visited ye ole' ice cream in SC. I woke up and weighed 207.2lbs. I couldn't eat all my breakfast and felt full and satisfied faster. I still feel really happy that I'm doing this for myself and I don't feel like I want to veer off and cheat or anything. I feel like I have a long way to go and wonder how I'm going to make it to the end. This week is my PMS/cravings week before my period and I'm surprised that I'm doing well. I sorted through my clothes and got rid of the ones I don't want which is really unlike me. I felt great until I was nearly done and then I felt hot and tired. I had to stop and lay down. After dinner I was feeling really hungry. Breakfast: blueberries, yogurt, and oatmeal. Lunch: salad. Dinner: miso soup and California roll.

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Day 5: I was really tired waking up today, but it was a rainy day. I weighed myself and I weighed 205.6 and was pleasantly surprised. I had diarrhea today. Other than that it was a good day.

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Day 6: I didn't sleep good last night because the dogs kept fighting/playing all night so I kept waking up. I woke up and felt refreshed which was nice and I was surprised that because my sleep was interrupted that I woke up with ease. I went to weigh myself and I weighed 206.6lbs, so that means I gained a pound. I have been doing everything just right and I felt really upset and discouraged for a moment because I do struggle with losing weight on my own if I'm not doing a program such as this and I had really hoped to lose at least 10lbs optimistically, but to do everything right and gain weight, that just hit me the wrong way because this program  and your will power aren't easy when everyone around you are free to make their own choices and indulge. I sat back and thought about it and realized that I'm due for my period in 5 days. That usually means water weight has been gained, so I'm going to accept that as a reason and just move forward. So far I haven't had any PMS cravings or mood swings which has been great and I don't miss that one bit. Today I worked an 8 hour shift which is unusual for me and I was super tired, drained, and ate earlier than usual to fit in all my times. So about 2 hours after dinner I was STARVING, like the ridiculously can't go on type. I am also craving everything under the sun. Krissy brought into work peanut butter eggs and were slightly teasing me with them but I didn't eat them and was proud of myself. I felt sick when I went to bed and threw up in my mouth a little bit and felt nausea the whole night.

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Day 7: I am so proud to have made it to the last day of the first week. I always thought the first week was easier meal-wise because the food is the most normal and tasty. I weighed myself and I weighed 205.6lbs and I'm glad because I didn't "suffer" for nothing last night. I slept alright after the nausea went away. I was kinda hungry before bed, but it wasn't too bad.

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Day 8: I slept well and slept in a bit, it felt great. So it was a late start for me taking my supplements and eating. I like that though so I'm not hungry before bed. It keeps me full and satisfied better throughout the day when I wake up later. I weighed myself and I weigh 204.6lbs I'm so happy that I'm still losing weight. I feel very healthy and light inside. Today at the store I broke down internally because I wanted Paska bread for Easter and I couldn't buy it. It's my PMS week and I almost cried that's how bad I wanted it and to be able to eat other Easter foods like everyone else. Adam (my boyfriend) and I fought a little bit cuz I wanted to go out late to the movies. Later that night my period came.

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Day 9: I woke up and was pretty tired and didn't want to wake up for work. I weighed myself and I was 204.2lbs and was a little sad but I have my period so that's probably why. Today was the WORST DAY for me in terms of period cramps and I couldn't take anything for them and my hunger and cravings. I caved in and had some pretzel sticks because I was having a bad day.. That was my big "cheat" even though you're not supposed to. At work I got in an argument with another co-worker so that make my day shitty and I just got emotional after I left and mopey. Not being able to access comfort food is so hard! 

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Day 10: Easter Sunday! What a day to be on the Ultimate Reset, talk about WILLPOWER! Seriously, the hardest thing was to NOT EAT what everyone else was eating. I successfully made it with just my salad for lunch and lentil quinoa and broccoli for dinner. I may have had a taste of the chocolate peanut butter cake to save my sanity, but not much of it! I weighed 204.6lbs. 

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Day 11: I woke up and weighed myself and I weighed 202.8lbs! I could not believe that tasting a little bit of cake didn't ruin my results! I was so happy, but at the same time I was stressed for the day I had ahead of me. I was traveling to Harrisburg for a meeting and had to pack everything I needed for the day. I was embarrassed to bring all of my stuff, but I was successful at completing the reset on the road. The lady I carpooled with smoked so it gave me a headache and I felt like crap. She had the window open the whole time and wouldn't shut it.. I didn't like that at all, I was FREEZING and it was blowing in my ear. I was really tired and irritable when I came home.

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Day 12: I went to Harrisburg again and it went smoother, I was more prepared and wasn't tired or irritable this time, I think cuz I was less stressed out. I weighed myself and I weighed 202.6lbs. They had candy both days in front of me, pizza and other food and it was so hard to control my cravings.

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Day 13: Today was really hard for me because the guys came to install a new oil burner for us and update our sink. When they were draining the oil out to change the burner, it smelled so badly and made me feel sick. They shut the water off too and were in the kitchen working, so I didn't have the means to do everything I needed to do to prep for my meals. I grabbed a few apples and got ready and left for the day. I decided to get a bacon ranch salad with balsamic vinegar at McDonalds. BAD IDEA. I didn't realize I would been brushing off EVERY SINGLE leaf so I wasn't eating the bacon.. And the chicken looked so good.. It was hard not eating it, but at least Adam got to because I saved the bacon-y leaves for him. I didn't really properly weigh myself because the men were in the kitchen with the scale and I didn't want to appear strange. The weight I got was  204.0lbs. 

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Day 14: Today is the last day of week 2!!! I'm so happy to be done with taking detox, it was just a pain in the neck. Today went well, I felt great and not too hungry and had lots of energy. I think the clarity and my knowledge were positively effected because I was on the phone and I never had the courage or heard myself ever talk so professionally and intellectually to someone before. It was a 3 hour conversation. I weighed myself and I weighed 202.2lbs. 

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Day 15: I'm finally on week 3!!!! I just want it to be over because I can't wait to see my results and would love to be able to go out to dinner. I had incredible energy and felt like I wanted to conquer the world, clean the whole house from top to bottom, and organize everything, it was great!! I weighed myself and I weighed 201.0lbs and I'm really excited cuz I'm SO CLOSE to being under 200lbs! 

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Day 16: Today I woke up and weighed myself and I was 200.4lbs. I am so close to my GOAL! I had a hard time with my cravings and just wanted pizza so bad! My bf ate Wendy's in front of me and it smelled so good. He also teased me about going out to eat. I felt really bad, like it was my fault that we can't go out.. But I'm doing this for MYSELF and I need it. Every day that I've been looking at myself in the mirror I've been noticing I look a lot better and have been leaning out a lot. I love it!! 

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Day 17: I weighed myself and I was 199.8lbs FINALLY under 200lbs!!!! Today was a great day, I felt like I reached my own personal goal with this program and I cannot wait to see what day 21 brings me!

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Day 18: I weighed myself and I weighed 198.6lbs. Everyone I work with began noticing that I lost a lot of weight in just 18 days and they began to get concerned that I wasn't eating properly. Before they made fun of me for doing this program, but now I have some people interested in joining me! It feels great inspiring other people. I really think being on the Ultimate Reset and losing weight boosts your self-esteem and gives you a permanent high feeling! 

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Day 19: I weighed myself and I weighed 197.4lbs. I cannot wait, only two more days of eating like a Vegan. I really miss pizza..but at the same time, I don't want to make myself sick and sabotage myself with all the hard work I put into this. You are supposed to take a few weeks to wean yourself back on meat and dairy...I have never done that before, so we will see what happens.

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Day 20: I weighed myself and I weighed 196.8lbs. YAY! Still losing weight, I'm glad I haven't stopped, I was just thinking that I don't want to gain all my weight back after this and go back to my old way of eating. I know I'm saying this now, but I really hope I can have the will power to continue a healthy lifestyle. I really love the way I look and feel, my cellulite has diminished SO MUCH, my skin glows, and I feel so light and non-bloated!!!

-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Day 21: LAST DAY!!!! So happy to be here, I am thrilled that it is going to be over! I can't wait to get back into regular life and just be smart about my choices. Today I stepped on the scaled and weighed 196.0lbs. Today I wasn't feeling very good. It was the first time throughout the whole process what I felt sick to my stomach. 

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Day 22: I weighed myself and weighed 195.4lbs! I lost a total of 15lbs and 10.5inches! I was afraid to eat meat and dairy but I wanted to get back into it. I had an apple, two chocolate cookies, 1 smidgen, 1 small Cadbury egg, a peanut butter and jelly sandwich on 2 slices of white bread, 3 slices of pizza, 1 small scoop of vanilla ice cream, and 75% of a dominos lava cake, and a few Cheetos. My stomach didn't hurt, only after I ate the pb&j.

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Day 23: I weighed 196.8lbs wow last night was rough! I woke up dehydrated and just aching like I had a mild flu, it's from all the bad food I ate. I also gained weight, which is normal because my body is inflamed from the bad food that I just fed it since it was used to a clean, light diet for the last couple of weeks. 

Healthier Options: Food Substitutions

Eating healthy is especially difficult because it causes us to give up food habits that we've become accustomed to. Check out healthier alternatives and remember them the next time you go grocery shopping!

Dessert

1. Shakeology for milkshakes
Shakeology comes in (3) flavors, Chocolate, Tropical, and Greenberry. Drink it with water, almond milk, or coconut milk and ice and you have an amazing 100% natural shake. Drink it as a meal replacement or a snack daily because it has over 70+ vitamins and nutrients that your body needs to help you stay healthy and lose weight!


Baking

1. Black beans for flour
Substituting a can of back beans (drained and rinsed) for flour in brownies is a great way to cut gluten while getting in an extra dose of protein— and they taste great.

2. Whole wheat flour for white flour
In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

3. Unsweetened applesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.

4. Unsweetened applesauce for oil or butter
Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins), including pre-boxed mixes.

5. Almond flour for wheat flour
This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example.

6. Avocado puree for butter
They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for an idea of the right proportions to use.

7. Brown rice cereal and flax meal for Rice Crispies
Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without changing the flavor.

8. Marshmallow Fluff for butter and sugar (in frosting)
Replacing the fat and sugar in frosting with marshmallow gets the desired consistency with fewer calories. While 2 tablespoons of Fluff has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 5 grams of fat, and 14 grams of sugar.

9. Natural peanut butter for reduced fat peanut butter
While it may appear better than traditional Skippy or Jiff, reduced fat peanut butter can actually have more sugar (and a doubly long list of artificial additives) than the original. Natural peanut butter (preferably unsalted) provides the same sweetness without chemical additives.

10. Vanilla for sugar
Cutting sugar in half and adding 1-2 teaspoons of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for 1 cup of sugar, that’s already almost 400 calories cut by leaving out ½ cup of sugar.

11. Mashed ripe bananas for fats
The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6.

12. Nut flours for flour
A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein.

13. Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though— more than 1/4-1/2 cup, and the flour’s bitterness can take over.

14. Meringue for frosting
Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor.

15. Graham crackers for cookies (in pie crusts)
Who doesn’t love a fresh baked cookie-crust pie? But next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham cracker pack about half the calories of the more conventional options.

16. Evaporated skim milk for cream
It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.

17. Stevia for sugar
Natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill, as this fashionable sweetener can also cost up to 5 times as much as granulated sugar.

18. Baby prunes for butter
In brownies and other dark baked goods, minced baby prunes make for a perfect butter substitute while cutting more than half the calories and fat.

19. Cacao Nibs for chocolate chips
 Those chips? Yeah, they start out as cacao nibs— the roasted bits of cocoa beans that then get ground down and turned in to chocolate. These unprocessed (or at least less processed) treats cut down on the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

Stovetop

20. Brown rice for white rice
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

21. Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.

22. Zucchini ribbons for pasta
Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.

23. Olive oil for butter
When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.

24. Turnip mash for mashed potatoes
While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.

25. Grated steamed cauliflower for rice
Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

26. Mashed cauliflower for mashed potatoes
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.

27. Rolled oats for breadcrumbs
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

28. Dry beans for canned beans
Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.

29. Prosciutto or pancetta for bacon
Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.

30. 2 egg whites for 1 whole egg
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.

31. Whole wheat pasta for regular pasta
Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).

32. Crushed flax or fiber cereal for bread crumbs
Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.

33. White meat skinless poultry for dark meat poultry
The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.

34. Olive oil spray for olive oil from the bottle
Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!

35. Egg Beaters for egg yolks
A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.

36. Bison for beef
Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).

37. Ground Turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.

38. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)
More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

39. Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!

40. Spaghetti squash for pasta
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.
Sandwiches & Meals

41. Greek yogurt for sour cream
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurt offers an extra dose of lean protein.

42. Arugula, romaine, spinach, and/or kale for iceberg lettuce
All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore— go out and get some grown-up greens.

43. Pita for bread
One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Compare that to around 138 calories in 2 slices of whole-wheat bread.

44. Greek yogurt for mayo (in tuna/chicken salad)
Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap can save 60 calories and 8 grams of fat per ounce.

45. Plain Yogurt with Fresh Fruit for flavored yogurt
Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey/agave for a hint of sweetness.

46. Nutritional yeast for cheese
The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat.

47. Lettuce leaves for tortilla wraps
It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.

48. Corn tortilla for flour tortilla
Half the calories and fat. ‘Nuff said.

49. Nuts for croutons (in salads)
Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.

50. Whole wheat bread for white bread
We’ve heard it all before. Whole grain wheat beats out processed white for a more complete nutrition profile as well as better flavor and texture.

51. Avocado mash for mayo
Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical 2-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat.

52. Sliced tomatoes for tomato sauce (on pizza)
Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor becomes much more vibrant and fresh!

53. Frozen or Fresh Fruits for canned fruit
Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.

Snacks

54. Veggies for pita (as a dipping tool)
Forget the pita. Fresh veggies work as killer dippers with hummus and contain both fewer carbs and more vitamins.

55. Cauliflower puree for egg yolks (in deviled eggs)
For that devilish Southern favorite— deviled eggs— try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.

56. Quinoa for oatmeal
Cooked with milk (cow, almond, hemp— whatever’s on hand) and some cinnamon, quinoa makes a great, protein-packed hot breakfast.

57. Edamame hummus for regular hummus
While hummus might look innocent from the sidelines, it’s on our list of potential dangerfoods, packed with more than 50 calories per 2 tablespoons. That’s why switching to an edamame-based hummus can help reduce the danger (read: fat and calories) while still providing a delicious dip.

58. Kale chips for potato chips
Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.

59. Dark chocolate for M&Ms (in trail mix)
The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits (lower in sugar), which are high in free-radical-fighting flavonoids— a benefit that completely outweighs that candy-coated sweetness.

60. Popcorn for potato chips
Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.

61. Steel-cut oatmeal for instant oatmeal
Chewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are— literally— rolled into a flat grain, steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.

62. Banana ice cream for ice cream
No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.

63. Sweet potato fries for French fries
Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving. Just don’t overdo it!

64. Frozen Yogurt for Ice Cream
Picking frozen yogurt over ice cream can help cut down fat content!

Condiments & Seasonings

65. Low-fat cottage cheese for sour cream
They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.

66. Pureed fruit for syrup
Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus it adds a larger dose of antioxidants and vitamins.

67. Herbs or citrus juice for salt
You heard it here first: food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of high sodium content.

68. Garlic powder for salt
Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.

69. Low-sodium soy sauce for standard soy sauce
The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut out about X grams of sodium per serving!

70. Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemonjuice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!

Drinks

71. Seltzer water with citrus slice instead of soda
Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrus— grapefruit, lime, orange, and lemon all work well— for a little extra flavor.

72. Skim milk for whole or 2% milk
Fewer calories and fat with the same amount of protein makes this switch well worth it.

73. Cinnamon for cream and sugar (in coffee)
Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut up to 70 calories per cup. Plus, cinnamon can boost metabolism.

74. Unsweetened iced tea for juice or bottled teas
While delicious and convenient, bottled teas, juices, and sports drinks are packed with sugar and calories. When in the mood for something icy with a little flavor, opt for a homebrewed, unsweetened iced tea.

75. Americano for latte
Just by cutting the milk out of that daily latte in favor of hot water, the calorie count drops by more than 150. It’s a smart switch, especially by the 4^th or 5^th cup.

Alcohol

76. Red wine for white wine
While white wine is usually lower in calories, red offers health benefits unmatched by the white stuff, including cancer-fighting compounds and natural cholesterol checks.

77. Soda water for juice (as a mixer)
Rum and coke. Cranberry and vodka. Sure, these sugary mixers take care of the inner sweet tooth. But try mixing liquor with soda water and a slice of fruit (or even just a splash of juice) and down goes the sugar (and calorie) count.

78. Soda water for tonic water
Yes, it’s clear and bubbly, just like soda water, but tonic water is actually full of sugar. Adding plain soda water and a pinch of lime gives almost the same taste with 32 grams less sugar per 12 ounces.

Cooking Methods

79. Oven or pan-frying for deep frying
Yes, those chicken tenders are deliciously greasy, but by foregoing the oil bath for just a misting of oil in a pan or oven, it’s easy to cut fat without sacrificing flavor
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80. Steaming for boiling
While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. While boiling can leech out some of the better nutrients (hence why water turns green after boiling broccoli), steaming keeps all that green goodness inside the veggies.


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