Freedom from Fat!

50 Ways to Fight Fat (Click Link)


Here's my own fat-saving snack idea: Raw carrots/veggies dipped in balsamic vinaigrette instead of ranch dressing. Tangy & yummy. 

*Weight Update Coming Soon!*

STIR FRY RIGHT

Let your vegetables stir-fry in their own moisture instead of an oil bath. Add a few drops of oil to start, & then use water rather than more oil as you’re stir-frying.

WARM UP YOUR OIL

Heat your skillet before adding oil, & less fat will be absorbed by the food. Warm oil cooks more efficiently; cold oil tends to soak into meats & vegetables.

SLICE YOUR STEAK, EAT LESS

Slicing thinly makes portions seem bigger & more satisfying. Japan’s National Food Research Institute found that participants who compared equal amounts of sliced & whole veggies rated the sliced piles up to 27% larger. When you believe you’re eating a larger portion of food, you trick yourself into feeling more satisfied with fewer calories.

EMBARGO THE OIL

When grilling chicken, try this oil-free marinade: Combine 3 cups of apple juice & 2 cloves of pressed garlic with 1 cup of reduced-sodium soy sauce. 

STUFF YOUR BURGERS

Scoop a hole in the middle of your burger before grilling, & fill it with olives, mushrooms, or any veggie you like. This makes the recommended serving of beef (3 oz) look & feel like a massive hunk of burger, when it’s much leaner than that. 

CATCH UP ON YOUR LYCOPENE

Squirt some organic ketchup on that bun. Researchers at the Agricultural Research Service in California found that organic ketchups have about twice as much cancer-fighting lycopene as the regular varieties. A simple visual clue you’ve got the correct ketchup? Organic ones are a slightly darker shade of red than regular ketchups. 

CURRY FAVOR WITH YOGURT

Replace the high-fat coconut milk in your curries with low-fat plain yogurt. The yogurt adds that creamy texture without the extra fat from the coconut. 

BUILD A BETTER PIZZA

Order 2 or more veggie toppings for every meat topping. Carcinogens in processed meats such as pepperoni & sausage increase your cancer risk with every serving (American Institute for Cancer Research). Load on veggies to protect against cancer. 

BULK UP YOUR MEATBALLS

Grate carrots, squash, or zucchini into any meatball mixture. They add bulk, moisture, & vitamins but don’t alter that meaty flavor you’re after. 

SWAP RED MEAT FOR RED LENTILS

To make a low-fat, antioxidant-packed lasagna, use half the usual amount of ground meat & make up the difference with red lentils. They’re protein packed, fat-free, high in fiber, & more filling. Their neutral taste means they’ll soak up the flavors in your sauce. 

TRADE CRACKERS FOR OATS

In meat recipes that call for crackers or bread crumbs, use an equal amount of rolled oats instead. This ramps up soluble fiber intake, which can lower cholesterol. Use instant oatmeal, because it retains moisture well & doesn’t alter the meaty taste. 

GO FRY A COD

To soften some of the damage inflicted by Britain’s national treasure, try this healthier DIY version of fish-and-chips: 

1. Buy fillets or loins of white fish such as haddock or cod, & cut into strips. 

2. Make a light tempura-like batter by mixing iced sparkling water with self-rising flour. 

3. Dust the fish strips with self-rising fl our and roll in the tempura batter. 

4. Shallow fry the strips in hot canola oil, which is loaded with good fats: Fill one-third of your pan with oil and heat it to about 350 degrees F. (Use a thermometer!) Fry the fish until crispy. 

5. For chips: Cut potatoes into preferred size & toss in 1-2 tbsp of canola oil with salt, herbs, garlic, etc. Then bake at 450°F for about 30 minutes. 

EAT THE CRUMBS

If baking with a topping of grated cheese, cut fat by replacing half of it with whole-wheat bread crumbs. This mimics the crispy texture of baked cheese & adds fiber. 

KNOW YOUR DELI MEATS

The hierarchy of health, in descending order:

- Turkey and chicken
- Roast beef
- Ham
- Processed meats like salami, bologna, olive loaf 

Instead of an Italian sub sandwich with cheese & cold cuts such as salami & bologna, choose a roast beef hero, & trim fat intake by up to 30%. 

DON'T RUIN A TUNA

Instead of mayo, add pepper, hot sauce, & fresh lemon juice. 

GET GRATER TASTE FROM LESS CHEESE

Grate a piece of Parmesan or other hard cheese on a sandwich. Add a sprinkling for flavor rather than an avalanche.

MAKE IT MEATLESS

Brown cubed eggplant pieces under a broiler with a little olive oil. Then mix with tomato sauce & capers. Place in a kaiser roll. Top with grated Parmesan. Fat savings: 18 grams. 

SQUASH THE FAT

Replace half of the Cheddar in quesadillas, mac 'n' cheese, or grilled cheese sandwiches with pureed butternut squash. This significantly lowers the fat & calorie counts, won't compromise taste, & gives a slew of added vitamins & heart-healthy potassium. 

PACK A PITA

Add extra vegetables to your next sandwich by packing them in a whole-wheat pita pocket rather than between conventional slices of bread. Pitas simply hold more. 

WRAP MEATS IN GREENS

To cut carbs, ditch the sandwich bread & do as the Koreans do: Wrap spicy cooked beef or chicken with leafy greens. Try Chinese cabbage, bok choy, or romaine lettuce. Replacing two slices of bread with one large lettuce leaf saves you about 30g of carbs. 

BE SLICK WITH YOUR OIL

Avoid splashing 'light' olive oils over your salads. Light varieties have fewer cancer-fighting antioxidants than the extra-virgin kind, plus they have a less intense flavor. Good-quality extra-virgin olive oil should have a fruity, peppery, slightly bitter taste & leave a faint burning sensation on the throat.

TURN YOUR SANDWICHES GREEN

Replace mayo with a spread of ripe avocado to moisten a dry sandwich. Avocados are packed with monounsaturated (good) fat to help lower cholesterol. Ohio State University researchers found that phytochemicals in avocados may help prevent mouth cancer. 

TRY THIS SPIN ON A GYRO

For a low-fat gyro, mix fat-free yogurt with chopped or sliced cucumbers, add a squeeze of lemon juice, & pour over a pita stuffed with grilled chicken or beef strips. 

REVISE YOUR REUBEN

Replace fatty corned beef with turkey ham & top it with low-fat mozzarella, mustard, spicy shredded cabbage, & pickles. Slap on traditional rye bread & broil until the cheese melts. Fat savings: 10g. 

SLIM YOUR CHICKEN SALAD

Use thick, Greek-style plain yogurt to cut down on the amount of mayo you need to make chicken, tuna, or egg salad sandwiches.

ADD CHEESE TO BREAKFAST

Grate hard, flavorful cheese, such as Parmesan, on hot cereals & oatmeal for added protein & flavor. The key is to add protein to all meals, as it fills you up faster & may help burn more calories. 

GIVE YOUR PANCAKES A NUTRITIONAL BOOST

Replace 1⁄4 cup of flour with 1⁄4 cup of cornmeal. It'll give great texture, & the cornmeal will add extra fiber & magnesium to an otherwise nutritionally vacant breakfast. 

LEAVE NO CHEERIO BEHIND

To get all the vitamins out of your cereal, drink the milk left in the bowl. Up to 40% of the vitamins in your cereal dissolve into that orphaned puddle of milk. Drink up. 

FREEZE YOUR BANANAS

That way they will always be on hand for use in a smoothie. And because they are naturally sweet, you won't need any sugar.

MAKE LEANER BUFFALO WINGS

Cook up some spicy low-fat buffalo wings with skinless chicken-breast tenders. Marinate overnight in a mixture of hot sauce, olive oil, garlic powder, & red wine vinegar. Then roast the "wings" at 400°F for 15 minutes. 

GIVE IN TO CHOCOLATE CRAVINGS

Shave dark chocolate into savory dishes like chili & barbecue sauces—you'll add a rich flavor along with flavonoids. They can lower risk of heart disease & keep cholesterol in check. Shaving ensures you don't go overboard on the dark. Or try this nighttime snack: Melt 2 tbsp of chocolate chips in the microwave & swirl into 4 ounces of vanilla yogurt. Top with a tablespoon of slivered almonds. 

DO YOUR OWN DIPS

Make dips healthier by using fat-free sour cream or yogurt. Mix in an equal part of salsa, the hotter the better. Jazz it up with lemon, dried herbs, whatever. 

CHOOSE THE BLUES

Use blue corn tortillas in nachos, fajitas, or quesadillas. Tortillas made from blue corn have a lower glycemic load than white corn tortillas do, so they won't raise blood sugar as quickly. The blue variety also has more protein & less starch. 

SHELL YOUR NUTS

Buy nuts in their shells. More time shelling = less time shoveling handfuls into mouth.

...BUT BOIL THEM FIRST

Boil peanuts (in their shells) for about 3 hours. A popular snack food in China, Southeast Asia, Australia, & the southern United States, they have up to 4 times more antioxidants than raw, dry, or roasted peanuts. 

TOP A TATER

If you love baked potatoes, you don't have to give them up just because of their high glycemic load rating. Keep your blood sugar levels balanced by adding a topping, such as Cheddar cheese, mushrooms, broccoli, or spinach. 

RINSE YOUR BEANS

Canned beans are a quick & easy way to add protein & fiber to your meals. But they can also spike your daily sodium intake, increasing your risk of stomach cancer & high blood pressure. Simply rinsing them will shed 1/3 of their sodium. 

CREATE THE BEST STEAM ROOM FOR YOUR BROCCOLI

For perfectly cooked & nutrient-rich vegetables, rinse, throw them in a sealed container, & microwave for 3-4 min. Boiling, blanching, or oversteaming zaps vegetables of their nutrients—the only water you need is the drops that cling after rinsing. 

REPRISE BLAZING SADDLES

If all you have is instant white rice, just add a can of beans. The beans lessen the effect that the starchy white rice will have on your blood sugar.

THICKEN YOUR SIDE DISHES

Replace whole milk in your mashed potatoes with evaporated fat-free canned milk – usually near the baking products. It's lower in fat & higher in calcium per cup, & still adds richness to your mash.

START A MEAL WITH A WATER APPETIZER

Drink 2 glasses of water before every meal. This will keep you hydrated & make you feel less hungry, possibly reducing your food intake & aiding weight loss. 

ALWAYS SAY "ICED TEA"

When the waitress asks what you want to drink, always say "iced tea— unsweetened." You'll cut calories & earn a dose of antioxidants, which are crucial to your body's defense against heart disease, cancer, even wrinkles. A U.S. Dept of Agriculture study found that a serving of black tea had more flavonoids than a serving of broccoli or carrots. 

GO HALFSIES

For buffet eating at a party: Fill half of your plate with vegetables & fruit. Fill the rest of your plate with equal amounts of whole grains & other high-fiber carbs, & lean protein. 

SHAKE ON OREGANO

One tbsp of fresh oregano has the same antioxidant power as an entire apple, according to the U.S. Dept of Agriculture. Mexican oregano has the highest count, but Italian oregano & Greek mountain oregano trail closely behind. One of the most versatile herbs, oregano can be added to anything from noodles to meats to salad dressings. 

BRING THE HEAT

Scientists found that overweight people are more likely to slim down after consuming a meal that contains chile peppers than after one that isn't on fire. Capsaicin, the chemical that makes chiles hot, may help the liver clear insulin—the hormone that tells your body to store fat—from the bloodstream after a meal. 

KEEP YOUR ABS HARD WITH SOFT CHEESE

Use softer cheeses like goat, feta, & ricotta on pizzas and sandwiches because they're naturally about 1/3 lower in fat & calories than harder cheeses. When you need the full-fat cheeses, go for Parmesan, blue, & extra-sharp Cheddar—same taste, less cheese.

PREVENT BLOOD SUGAR SPIKES WITH VINEGAR

Start a meal with a salad or veggies drizzled with a vinaigrette dressing. Nutritionists believe that the acetic acid in vinegar interferes with enzymes that break down carbs. A few tsp of vinegar per meal can keep blood sugar levels from rising quickly. 

KEEP A LITTLE SHRIMP ON HAND

Stock up on frozen shrimp. It defrosts in 15 min under cold running water. With the cooked variety, it’s an instant healthy snack. If uncooked, throw into pasta sauces, stir-fries, or noodle soups in the last 5 min. 

POUR A SECOND ROUND

The typical bottled soft drink contains 2-2.5 servings. Cut your calories in half by pouring half the bottle into a glass to drink now & putting the rest of the bottle in the fridge.