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This Month In Diet
Health and Fitness News

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Flour

Looking to cut back on carbs? Unfortunately, most baked goods are loaded with them. Not any more. Next time you make homemade brownies, use pureed black beans in your recipe instead of flour. Since they’re loaded with fiber and protein, beans are a dieter’s best friend.

When nothing will do but flour, go the healthier route and use 100-percent whole wheat flour. Or go gluten-free with almond flour or coconut flour. Whatever you do, don’t use white flour. Stripped of its natural nutrients and fiber, white flour is nothing but empty calories.

Sugar

Often, you can swap out sugar for other ingredients and still make yummy, sweet treats. Instead of white sugar, use unsweetened apple sauce. A cup of sugar contains nearly 800 calories while a cup of unsweetened applesauce only 150.

Other fruit works in place of sugar as well. In your muffins, pancakes, cookies, and brownies, swap out the sugar with mashed bananas.
While honey and maple syrup are still forms of sugar, they’re healthier alternatives than white granulated sugar. Honey and 100-percent maple syrup are filled with nutrients, while sugar contains absolutely none.

Sour Cream

As you likely know, sour cream is high in calories and unhealthy fat. When preparing baked goods that call for sour cream, substitute with plain Greek yogurt. Lower in fat and rich in protein, Greek yogurt can turn the tide on your favorite unhealthy baked good.

Fat

Certain oils, margarine, and butter all contain lots of saturated fats and calories. Get around this by replacing the fat in your recipes with Greek yogurt or fig, prune, avocado, or pumpkin puree. A cup of margarine contains more than 1,600 calories, while a half cup of pureed prunes contains only 375. Using fruit in your recipes will also greatly increase the amount of vitamins and minerals. Just remember that some substitutions aren’t equal. To swap a cup of margarine, only use half a cup of fruit puree.

Eggs

Eggs are a healthy choice for most people. However, if you have high cholesterol, you may want to cut back. If you need to lower your cholesterol or just want an extra boost of fiber and antioxidants, swap out eggs in your baked goods for ground flaxseeds or chia seeds. To use chia seeds, mix a tablespoon of seeds with three tablespoons of water and let them thicken 15 minutes. This nutritious, high fiber mixture can be used in place of one egg.

Whole Milk or Cream

Whole milk and cream are high in calories and fat, but there are ways to get around them. Instead of these full-fat options, use evaporated skim milk or skim milk. A cup of skim milk contains 60 fewer calories than a cup of whole milk.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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