Modifying Junk Food To Lose Weight

Burgers: If you are like my husband, you like bacon or chili cheeseburgers. Obviously I don't make those for him, but I do make turkey cheeseburgers, which taste great! Simply use ground turkey instead of ground beef, and season it the same. Also try a veggie burger at least once before saying you don't like them.

Pizza: Instead of your usual Meat-Lovers Pizza, try this. Wheat pita bread, topped with marinara sauce, lean ham, veggies of choice and some cheese. Bake or broil at 450 degrees for 5-10 minutes or until cheese is melted and crust is crispy. It is easy, smells great and tastes even better!

French Fries: Make your own, delicious home fries. Wash but do not peel your potatoes. Slice them to the size/shape of your choice and place on a baking sheet (minimize overlapping). Drizzle with extra virgin olive oil and seasoning of your choice. Bake at 400-450 degrees until almost done. Then broil for a few minutes to add even more crisp.

Eggs and bacon: Instead of 3 eggs, 4 bacon strips, hash browns and pancakes, try this breakfast from El Salvador. Finely chop a tomato and saute for 5 minutes. Then scramble 2 eggs with the tomatoes. Serve with fat free refried beans, light sour cream, whole wheat toast and a homemade salsa (tomatoes, green peppers, onions, fresh cilantro, fresh lime juice).

Barbeque Pork: To modify a little, use lean pork such as loin or boneless chops. To modify even more, use chicken or turkey breast. Season and cook the same way as pork (slow and low). For a healthier version of macaroni and cheese, melt a little cheddar cheese with light sour cream. Add cooked macaroni and serve fresh.

Ice Cream: I will not deny that real ice cream tastes better than the healthier varieties. But there is one benefit of having the low-fat ice cream or frozen yogurt available: it is less tempting. So you can eat a serving without emptying the whole carton! Icy Pops are my low-calorie snack of choice for a late-night sweet tooth.

What are you favorite junk food replacements? Please share recipes and tips below!

My take on FAST FOOD

There are two kinds of people in relation to fast food: those who can partake in small amounts and those who should quit cold turkey and never turn back. Which one are you? Do some soul searching and then read the one that applies to you.

1. If you are presently at a healthy weight, you can probably partake of fast food in small amounts (no more than 1x/week). Your cholesterol and blood pressure are at good levels. You can be content with a small burger and small fries. You can go to McDonald's and order 1 item without getting back in line. You eat healthy most of the time. You exercise regularly. You do not eat fast food multiple days out of the week.

2. You are addicted to fast food and junk food. You eat fast food more than 1x/day. You eat fast food more than 3x/week. Every time you go, you eat large or extra-large burgers and fries (and shakes). You cannot go to a fast food restaurant and order anything healthy. You are trying to lose weight. You are not trying but you need to lose weight. You can honestly say that you lack self-control in regards to fast food. You have uncontrolled cholesterol, blood pressure and/or heart disease. You have suffered a stroke or heart attack in the past and have not changed any bad habits as a result.


The reason for this breakdown is that I have learned the things I cannot eat in moderation. That is why I do not keep ice cream or Coconut Delights (girl scout cookies) in my house. We all have different weaknesses in regards to eating, so first figure out what yours are. Once you know your weakness, then you can take steps to avoid it.