Something new! Take the 10 in 10 challenge.

The plan is simple…lose 10 pounds in 10 weeks by cutting out 250 calories from food and by burning of 250 calories through activity each day.  Each week, we’ll provide ways to save you calories and suggestions for ways to burn off an additional calories through exercise and activity. Keep track of your progress and win prizes!

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Q: What are some simple substitutions to save calories in the kitchen?

Saving calories and fat can be made with some simple substitutions. Anytime you alter a recipe you can expect it to turn out differently, but if you are willing to experiment you may be pleasantly surprised. Here are a few “simple subs” to lower calories in the kitchen:
In sauces or dips, instead of using regular sour cream try:
reduced-fat sour cream;  save 117 calories and 16 g fat
plain yogurt, either low-fat or non-fat;  save 290-307 calories and 41-45 g fat
1% low fat cottage cheese; save 281 calories and 43 g fat
In most recipes, instead of using whole milk try:
skim milk; save 60 calories and 8 g fat
nonfat powdered milk; save 70 calories and 8 g fat (reconsituted according to directions)
Instead of using whipping cream try:
evaporated milk; save 114 calories and 24 g fat
nonfat evaporated milk; save 214 calories and 43 g fat
Instead of using 2 whole eggs try:
1 whole egg plus two egg whites; save 35 calories and 5 g fat
4 egg whites; save 75 calories and 10 g fat
Instead of using mayonnaise in tuna salad try:
non-fat plain yogurt; save 779 calories and 78 g fat

Here’s an easy recipe for Tangy Coleslaw you can try using these suggestions:
Combine ¼ cup low fat mayo, ¼ cup plain fat free yogurt, 1½ tablespoons sugar, 2 teaspoons prepared horseradish, 1 teaspoon dry mustard, and ¼ teaspoon salt.  Toss with 8 oz coleslaw (½ package 16 oz). Cover and chill. Makes 4 servings, 80 calories each…compare that to a serving of regular coleslaw at about 140 calories. It’s amazing that substituting yogurt for mayonnaise can save so many calories and still taste great.
Have you tried any of these suggestions, or do you have some of your own that you would be willing to share? Send them in—we’d love to hear from you!
  - Aurora Buffington, M.S.,R.D.

Q:How can I get my kids to eat fruits and vegetables?

Molly Michelman, MS, RD at UNLV  says  “This is a classic question for parents, and a very important one, too. Involving your children in meal planning, grocery shopping, and preparing meals will automatically spark their interest. Ask them about the fruits and vegetables that they prefer, and have them select those, along with new and different types at the store. At home, give them simple tasks such as tearing lettuce or mixing fruit salad. To give them even more of a feeling of control, provide small plates or bowls set up like a home-salad bar with various fruits and vegetables from which to choose. Another way to get kids to eat fruits and vegetables is to really make these foods accessible and available. So, for example, consistently have a bowl of pre-washed fresh fruit (apples, pears, grapes) on the counter. Or, cut up carrots and celery and place at your kids’ eye-level in the refrigerator, along with a miniature plastic cup of light ranch or other preferred dressing for dipping.

It’s also important to keep in mind: 1. Kids don’t have to like what you like, nor do they have to have a huge variety of fruits and vegetables in their personal eating repertoire. 2. It is perfectly fine to serve and eat frozen, canned or dried fruit; fresh is not a requirement. For example: mix frozen strawberries into a smoothie with yogurt; serve no-salt-added canned corn with tacos or chili; put raisins in the lunch box or add to cereal. Good luck!”


Q:The only time I can exercise is at night. Is it true that I won’t be able to go to sleep after running because I have gotten my adrenaline going? Or is that a myth?

Many people are afraid that working out in the evening will disrupt their sleep.  However, recent studies have challenged that assumption.  A recent survey found that working out within 2 hours of bedtime either helped people sleep better or didn’t have any affect on their sleep. 

In addition to all the other health benefits, regular physical activity can enhance the quality of your sleep, so fit the workouts in whenever you can!  Every body is different however, so if you find that you are wound up after your evening workout; take some time to wind down before going to bed.  Stretch, take a hot shower, read or do something to help you relax before hitting the sack.

-The Get Healthy Staff