| Connect with a Top Team Beachbody Coach
Today for Support and Accountability |
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Rich Dafter
Coach, business owner, runner, father |
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George Penn
Coach, entrepreneur, business owner,
father |
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Ayanna Penn
Coach, entrepreneur, mother |
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Jessica Watters
Coach, Pilates
instructor, mother |
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Robert Mainor
NYPD Officer,
Coach,
father |
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Alexandria Garza
Coach, family doctor,
mother |
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Kevin Grant
Coach, business owner, entrepreneur,
father
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Edmalia Constanza
Coach, yoga and CIZE instructor and
mother |
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Diane Beach
Coach, business owner,
mother |
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Michelle Weise
Coach, business owner,
mother |
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Team Howtobefit
has almost 500 Team Beachbody coaches nationwide. Pictured are some of
our
most experienced and
successful coaches. |
|
If getting
healthier and fitter and getting a 25%
discount on all Team Beachbody products while you are doing it
sounds like a great idea,
then why not try the 30 day
risk free trial
membership?
Just $39.95 to sign up
and
then $15.95 a month
(that's less than $ .53 a day) |
| Click Here to Learn
More |
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| QUICK GUIDE TO
HOWTOBEFIT.COM |
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| FITNESS TOOLS |
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| INDEX OF RESOURCES |
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| GET TO KNOW US |
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Adapting
Recipes To A Low Fat Lifestyle
by Ronda Gates - author of Smart
Eating The media reports
Americans are weary and wary of recommendations to eat in a more healthy way. I
believe most hear, "eliminate the fat and sugar in the diet" when, in
fact, the recommendation is to reduce it.
Small
changes in your cooking habits can make a
significant difference in your total fat, sugar and fiber intake. For example,
you can cut the oil in most recipes to 1/2 the original amount without changing
the taste. Using mustard on a sandwich instead of mayonnaise will save you
about 88 calories of fat per tablespoon.
Substituting 1 cup of non fat
yogurt for sour cream in a salad dressing base saves 700 fat calories! To find
your own successes combine a dash of imagination and creativity with
ingredients. See the list below.
| INSTEAD OF USING |
SUBSTITUTE |
| Bacon |
Canadian bacon, turkey based sausage |
| Beef broth |
Vegetable stocks |
| Beef Frank |
Chicken or Turkey frank |
| Bologna/Frankfurter/Sausage |
Chicken/Turkey/Lean, thinly-sliced beef |
| Brownie |
2 vanilla wafers |
| Butter on toast |
Apple butter, preserves |
| Butter on vegetables |
Molly McButter, Yogurt sauces,
spices/herbs |
| Cakes w/frosting |
Angel food cake w/fresh fruit |
| Canned fruits |
Canned in own juice, fresh fruits |
| Catsup |
Tomato sauce |
| Cheesecake |
Cheesecake made w/low fat cream cheese |
| Chicken w breast/skin |
Chicken w/o breast/skin (4 grams) |
| Corn chips |
Make your own tortilla chips |
| Cream based soups |
Tomato based soups |
| Cream Cheese |
Non fat cream cheese product, low/non fat
yogurt |
| Cream |
Skim milk or evaporated skim milk |
| Creamed cottage cheese |
Low fat cottage cheese |
| Creamed vegetables |
Seasoned vegetables |
| Eggs |
Egg substitute, more whites, less yolks |
| French Toast |
Pancake |
| Fried foods |
Baked or broiled foods |
| Frozen custard |
Frozen yogurt |
| Fudge Toping |
Chocolate syrup, Vashon products |
| Glazed donut |
Cake donut |
| Ground beef |
Extra-lean ground beef |
| Hot fudge sundae |
Frozen lowfat yogurt with fruit |
| Ice Cream |
Ice Milk |
| Ice Cream |
Ice milk, Non fat frozen yogurt |
| Jams & Syrups |
Unsweetened berries |
| Mayonnaise |
Reduced fat mayonnaise, Low fat yogurt,
buttermilk |
| Mayonnaise |
Light & Lively, Fat free mayonnaise
"products" |
| Nuts as snacks |
Pretzels, Plain popcorn w low fat
seasonings |
| Oil for sautéing |
Water |
| Oil in quick breads |
Fruit juice or nectar or sparkling water |
| Oreos/Chocolate chip cookies |
Animal crackers, vanilla wafers, graham
crk |
| Pan Drippings |
Bouillon |
| Peanuts |
Water chestnuts |
| Pecan pie |
Custard pie |
| Pie crusts |
Crushed bran chex, shredded wheat, whole wheat
cracker |
| Pie crusts for quiches |
Cooked brown rice brushed w/egg white |
| Popcorn in oil |
Low fat popcorn; Popcorn popped in air |
| Potato chips |
Popcorn Light in fat substitutes/Pretzels |
| Ramen Pork Noodles |
Chicken Noodle Soup (6 grams) |
| Refined flour |
Whole wheat flour |
| Regular salad dressing |
Reduce calorie/non fat dressings/Lemon
juice |
| Ritz crackers, Waverly crackers |
Whole grain crackers |
| Salt |
Herbs & Spices |
| Snickers Bar |
Three Musketeers Bar (5 gms) |
| Sour Cream |
Nonfat and low fat yogurt, non fat - low fat cottage
cheese |
| Sour Cream |
non fat sour cream, mock sour cream |
| Sugar or honey |
Apple or pineapple juice, boiled down to syrup
|
| Sugared cereals |
Puffed wheat, rice, Cheerios & higher fiber
cereals |
| Tang |
Fresh orange or juice |
| Typical ice cream bar |
frozen fruit juice bar |
| Whipped cream |
Whipped chilled evaporated skim milk |
| White rice |
Brown rice, wild rice |
| Whole milk |
2% milk, 1% milk, Skim milk |
For more
information we recommend you get Rondas book Smart Eating.
If you have questions for Ronda you may e-mail her at
HZRGates@aol.com
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Polar Heart Rate Monitors and Accessories at
Howtobefit.com
My name is
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 ![]() Beginning with the Polar Vantage XL in 1986 to
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