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April 20, 2016

10 Simple Weight Loss Tips & Tricks!

Did you know cutting out just 100 calories a day can help you to lose 10 pounds a year? While that may not seem like much, it can be all it takes to kick start a healthier daily routine!

By Diana Fransis, Retail Dietitian Supervisor

Here are some easy tricks to cut calories daily.

1. Choose popcorn over chips. A single serving of chips has over 150 calories, but you can have five cups of air-popped popcorn for only 100 calories!
2. Try swapping egg whites instead of a whole egg in the morning. Three eggs (egg whites only) comes in at 100 calories, whereas three large eggs can come up to 215 calories.
3. Instead of a bagel (300 calories and up) go for a whole grain English muffin, which has only 130 calories.
4. Use nonstick spray instead of oil. One tablespoon of oil can pack up to 120 calories, while nonstick cooking spray is practically calorie free.
5. Say no to sugary beverages and choose water or seltzer when possible.
6. Swap out whole milk with skim for your coffee or cereal in the morning.
7. Craving chocolate? Swap out chocolate ice cream for a low-fat chocolate pudding to save upwards of 70 calories or more.
8. Love the taste of peanut butter? Try the powdered version! It provides the same taste without all the calories. Stir it into a smoothie or add to muffins, pancakes, pretty much anything.
9. Decrease alcohol intake by one drink and there goes 100 calories right there.
10. Use cauliflower! Cauliflower is a great swap in recipes that need a creamy texture or a doughy feel. Did you know you can blend up the veggie and swap it for rice or even pizza dough? Here is a delicious recipe provided by our culinary dietitian!


10 Simple Weight Loss Tips & Tricks!

Mediterranean Cauliflower Crust Pizza

Servings: 8 (1-slice) servings
Preparation Time: 30 minutes
Cook Time: 36 minutes

Ingredients

Crust:

1/2 cup egg substitute
1/4 tsp kosher salt
2 garlic cloves, minced
2 Tbs finely chopped fresh oregano
2 Tbs finely chopped fresh basil
1/4 cup finely shredded Parmesan
1/2 cup shredded part-skim mozzarella

Topping:

1/2 cup reduced-sodium marinara or pizza sauce
2 cups shredded part-skim mozzarella
1/2 medium red bell pepper, diced
1/2 medium green bell pepper, diced
3/4 cup sliced baby bella mushrooms
1/2 cup chopped onion
2 Tbs finely chopped fresh basil

Directions

1. Preheat oven to 425°F. Line a large baking sheet with parchment paper; set aside. Place cauliflower in a food processor; pulse until finely chopped. Transfer to a large microwave-safe dish; cover and microwave on HIGH 6 minutes or until softened. Let stand to cool completely.
2. For the crust: In a large bowl combine cauliflower, egg substitute, salt, garlic, oregano, 2 tablespoons basil, Parmesan and 1/2 cup mozzarella; mix until combined. Transfer dough to center of baking sheet; press into a 10-inch round. Bake 20 minutes. Remove from oven.
3. Spread crust with marinara; sprinkle evenly with 2 cups mozzarella. Top evenly with bell peppers, mushrooms and onion. Bake 10 minutes or until cheese melts and crust edges are golden brown. Sprinkle with 2 tablespoons basil, cut into slices, and serve.
Per Serving:155 calories, 8g fat, 5g saturated fat, 25mg cholesterol, 425mg sodium, 8g carbohydrate, 2g fiber, 13g protein