Custom Search

Sunday, May 1, 2011

Substitutes For Your Guilty Pleasures!

A guilty pleasure is something one enjoys and considers pleasurable despite feeling guilt for enjoying it. The "guilt" involved is sometimes simply fear of others discovering one's lowbrow or otherwise embarrassing tastes. Fashion, video games, music,movies and junk food can be examples of guilty pleasures.

So I wanted to share something really useful and give you the skinny on several awesome substitutes for those who love fatty, caloric foods but are trying to get in better shape.
And you can believe me on this: if the substitutes don’t taste nearly as succulent as the foods that inspire them, they work. They’ll satisfy you!
If you’re trying to be healthier or lose weight in 2011, throw these items in your fridge; you’ll see and feel the difference in no time, and without feeling the deprivation of dieting nearly as much.

1. Peanut Butter
This one is a great option for those who crave the sweet-and-salty taste of peanut butter.Peanut butter is delicious, but it is definitely a food that should be enjoyed in moderation. While some varieties offer Omega-3 benefits and low-salt or sugar options, it's worth noting that peanuts and byproducts are still high in fat and quite caloric, but if you love peanut butter there is no harm in enjoying the occasional sandwich unless you have an allergy.
Regular Peanut Butter Nutrition Facts
I guess that the first thing I should explain is the nutritional facts of regular, everyday peanut butter. Here are some quick facts that I found out about regular, smooth peanut butter that I'd like to share:
Every 2 Tablespoons (32g) of smooth peanut butter contains:

•16 Total Grams of Fat (25% of daily suggested value)
•3 Grams of Saturated Fat
•188 Total Calories
•135 Calories From Fat

As you can see, even though peanut butter is really tasty it has a lot of fat and calories, which is never good to see on a nutritional label. If I wanted to keep a jar of this in my kitchen I was going to have to find a healthier alternative, which thankfully I did. In a taste comparison, it’s not going to measure up to regular PB but your thighs will thank you nonetheless.

1) Soy spreads. For those who suffer severe nut allergies, soy butters offer a taste that is very similar to creamy peanut butter. These products are typically lower in fat (though not considered a low-fat food) and high in Omega-6 and Omega-3 fatty acids. Add your favorite jam or honey to the mix and you have a great lunchtime treat.

2) Almond butter. Almonds are largely regarded as one of the popular "super foods," touted for their health benefits. Almond butter provides the flavor and texture you crave, plus contains no cholesterol. Perhaps the only downside to this spread is cost, almond butter, like other specialty nut butters, tends to be more expensive.

3) Hummus. You won't find the nutty taste you enjoy here, but this chickpea and tahini spread is considered a staple for vegetarian diets. It is high in protein and very versatile, it may eaten alone on crackers or bread, or spread into a pita with mixed vegetables.

2. Sugar
Do you have a “sweet tooth?” Have you ever wondered if you should cut back on regular sugar and have sugar substitutes instead? You probably have seen packets of Splenda®, Equal®, and Sweet’N Low®, as well as the many diet drinks that are made with these substitutes.But all these taste as awful as the old-school aspartame and they are bad for your health.

For coffee, tea, slightly tart fruit, baking, and everything else Stevia is the best sugar substitute I’ve ever tried.
Stevia is a genus of about 240 species of herbs and shrubs in the sunflower family (Asteraceae. The species Stevia rebaudiana, commonly known as sweetleaf, sweet leaf, sugarleaf, or simply stevia, is widely grown for its sweet leaves. As a sweetener and sugar substitute, stevia's taste has a slower onset and longer duration than that of sugar, although some of its extracts may have a bitter or licorice-like aftertaste at high concentrations.
For more about Stevia

I just love mayonnaise. I love it on burgers, on sandwiches, and in eggs. I love it in tuna salad, egg salad, and potato salad. I may have, on occasion, eaten it by itself. but this much of mayonnaise can't be good for my health!!

In general, Plain non-fat yogurt is a great mayonnaise substitute!Yogurt also has more nutritional value than mayo!Yogurt is a good source of protein and calcium, and yogurt with live, active cultures may aid digestion.
Note: If you hate to eat yogurt straight from the carton, don't probably won't mind it when it's mixed up as part of a recipe.Mix plain nonfat yogurt + mustard for an even tastier mayonnaise substitution!
If you keep a small carton of plain yogurt mixed with mustard in the refrigerator at all times, you'll always have a quick mayo substitute for use on sandwiches.
Greek Yogurt
Greek yogurt is especially creamy and has twice the protein of "regular old yogurt." Choosing plain, nonfat Greek yogurt as a substitute for mayonnaise further improves the nutritional value of your final recipe in addition to reducing the fat and calories!

•1 Tablespoon of mayonnaise = 100 calories, 11 grams fat
•1 Tablespoon of plain nonfat yogurt = 7 calories, 0 grams fat

For this yogurt mayonnaise you will need
•400ml of low fat yogurt
•1-2 Tbsp virgin olive oil.
•1-2 Tbsp condensed milk
•salt to taste
•1 Tsp English mustard
•1/4 Tsp coarsely ground black pepper

Firstly, we need to take the water out of the yogurt to give it a creamy texture (like a Greek yogurt, which you can use instead of this yogurt in this recipe.) To do this just tip all the yogurt onto a sieve (lined with a muslin cloth/cheese cloth or use a sieve with very fine net). Place the sieve over a bowl (container), so that all the water gets collected in it. Leave this for 6-8 hours(or mimimum 1 hour definitely), inside the refrigerator.
Now all the water would have collected in the bowl below and you will be left with a lovely creamy yogurt.
Put this yogurt in a bowl, add the rest of the ingredients. Mix well. Sneak a taste and make adjustments if any. Your mayo is ready to use!
For Variation: (Garlic Mayonnaise)

•Instead of English mustard, add 1 Tsp of smoked paprika.
•1/2 tsp of hot paprika
•2-3 cloves of crushed garlic
•1Tsp dried oregano
Rest of the ingredients remain the same. Mix well. Adjust the quantities to your taste. You have a tasty garlic mayo.How quick and easy was that and believe me it will taste good.

4. Chocolate Syrup
Chocolate syrup is a chocolate flavored condiment. It is often used as a topping for various desserts, such as ice cream or mixed with milk to make chocolate milk.If you love chocolates, which I am , the two words ‘chocolate’ and ‘syrup’ must have reminded you of that chocolaty sweetness, which enhances the sweet taste of absolutely any dessert! Writing about chocolate syrup is like thinking of chocolate syrup and yet not having it. But let us resist our temptation of chocolate for a while and replace it!

-Hershey’s Sugar-Free chocolate syrup
Another one for the sweet tooth, this stuff will enrich your skim-milk sundaes. Put in on top of fresh fruit if your diet has you feeling like a sad panda. At 15 calories per serving, it’s hard to do yourself any serious damage with this stuff.

5. Eggs
Eggs are commonly eaten at breakfast and are found as ingredients in lots of recipes. Eggs are very nutrient dense and energy dense with lots of vitamins, protein and fats. That makes sense when you think about how a fertilized egg has to feed a baby chick until it hatches. Of course the eggs you eat are not fertilized, but all of the nutrients are still present.
One egg contains over six grams of protein and several important nutrients, which is good. Unfortunately, one eggs also contains about 212 mg of cholesterol. Since the recommendation for cholesterol consumption is about 300 mg per day, the large amount of cholesterol in eggs may prevent many people from eating them.

-Egg Beaters
Finally, the humble egg can leave your fridge to make room for an egg substitute. It’s mostly egg whites, and it’ll make omelets and French toast a lot more fun at your house.You can also use Egg Beaters anywhere a recipe calls for eggs.

6.Ice Cream
Everybody loves ice cream. It's a terrific summer treat and can be comforting even on a winter's day if it's made into a sundae or added to the top of a mug of hot chocolate. But ice cream is also not the healthiest thing in the world for you so you may be looking for some ice cream substitutes to let you enjoy the craving without getting all of those calories.

Here is the basic information on some common ice cream substitutes:

•Frozen Yogurt - Frozen yogurt might be a common ice cream substitute. It's also lower in fat and sometimes comes in sugar-free flavors. Frozen yogurt is also said to be beneficial because of the healthy bacteria that is in the cultures of the milk it uses. Frozen yogurt is currently seeing a resurgence in popularity.

•Whipped cream and chocolate - Believe it or not, you can take whipped cream and sprinkle chocolate powder or Sugar-Free chocolate syrup over it and then mix it together to make a thick creamy dessert. The dessert is very rich so it takes only a few bites to enjoy it, meaning that you get the full indulgence of dessert without taking in as many calories or as much sugar.

•Sorbet - The main liquid base for sorbet is fruit juice. People who are looking for a non-dairy ice cream substitute regular choose sorbet because it is so similar to ice cream but doesn't have the milk. The fruit juice is generally considered healthier than the sugars in ice cream also, although that depends on whether or not additional sugars are added.

•Soy ice cream or rice cream - People who are looking for ice cream substitutes because they want to avoid dairy sometimes get ice creams that are made with milk alternatives. Vegan eaters and those who are lactose intolerant sometimes get rice-based ice cream or soy-based ice cream instead of regular ice cream. There is even hemp-based ice cream sold in some areas.

•Smoothies - Smoothies may actually contain ice cream or they may have yogurt and fruit as their base. Many people find smoothies a healthy alternative to ice cream because of the fruit that it contains as well as the fact that it's possible to get powder nutrients and vitamins to mix into smoothies without ruining their taste.

•Popsicles - People who eat ice cream primarily as a summer treat sometimes find that popsicles are great ice cream substitutes. They still remind you of the childhood summertime treats that you used to enjoy and they have less sugar and almost no fat.

  • The 4 Guilty Pleasures That Are Actually Good For You
1. Dark Chocolate

Chocolate is a guilty pleasure that can bring about good health. Harvard Researchers found that chocolate increases blood flow through the cerebral arteries and there have been countless studies that indicate that dark chocolate is good for relaxing blood vessels and is also helpful for the heart. Chocolate is high in calories, so, moderation is the key. And remember, for the most health benefits choose the dark variety over milk chocolate. Chocolate has received much attention because of the powerful antioxidant, cacao which is extracted from the cocoa bean during the manufacturing process.
2. Coffee

Coffee is often vilified as earlier studies indicated that those who drank coffee were at an increased risk for a heart attack. But many of the studies performed on coffee were flawed. Newer studies show that those who drink a cup of coffee a day are actually at less risk for heart disease and stroke and may also prevent the development of Parkinson’s Disease. Coffee should be brewed, however, as unfiltered coffee does not have the same health benefits and can increase the levels of bad cholesterol. As always, pregnant women should limit their caffeine intake. The good news is that coffee is no longer considered to be bad for you or lead to a heart attack or stroke.

3.Get Enough Sleep
Lack of sleep is associated with depression, anxiety and weight gain. The body uses sleep to perform critical routine maintenance on a cellular and metabolic level, as it boosts your immune system and ability to store and recall details from memory. Experts advise that 7 to 9 hours are necessary each night, and health declines with either too much or too little sleep.

4. Popcorn
Popcorn contains high levels of fibre, B vitamins and cancer-fighting antioxidants called polyphenol. It also helps you feel fuller for longer — making it an ideal snack — as long as you look out for the extra salt and butter and again, moderation is the key.

These four pleasures, when taken in moderation, no longer have to elicit guilt!

If you’ve got other substitutes you really love, let me know about them in the comments. I’m always looking for healthier ways to eat the things I love.
Have a great day!

No comments: