Tag Archives: Healthy food swaps

Healthy Super Bowl Swaps & How to Eat Healthy for the Super Bowl As Seen on HLN

What’s a Super Bowl party without amazing food, right? Unfortunately, for those of us with weight loss goals, those high-calorie snacks can serve as a setback. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Headline News to fill you in on how to save hundreds of calories while still enjoying your favorite party foods!

Steph specializes in weight loss programs for women and believes in keeping her clients from ever feeling deprived in their day to day lives. Let’s talk about how to cheer your team on while still making healthy food choices on game day! Here are a bunch of popular Super Bowl party foods and their calorie contents compared to some lighter—but still delicious—alternatives!

Artichoke Dip Versus Salsa

It can be a little too easy to fall into a bowl of artichoke dip! If you take a look at the calories in just one serving (and who is going to only eat one serving, honestly?!) it may not be so tempting. That creamy dip runs around 114 calories per serving, whereas the same amount of salsa will only contain 10. Make the swap and you’ll save 104 calories easily!

Potato Chips Versus Popcorn

There are 160 calories in just one 1 oz. serving of potato chips, whoa! If you opt to snack on some air-popped popcorn with some seasoning sprinkled on instead, you can enjoy a whole 1 cup serving for just 30 calories. That’s a savings of 120 calories or you can snack up to five cups of that popcorn for the same amount of calories as one serving of chips. A little swap that will go a long way if you’re extra hungry!

Another good swap I always tell my own private weight loss clients to keep in mind: ditch the tortilla chips in favor of some sliced veggies.

Traditional Fried Wings Versus Baked Chicken Wings

Traditional wings, while super tasty, are unfortunately full of fat and calories. You can save mega calories by switching your wing style over to either baked or grilled. Here’s the numbers for comparison:

2 fried wings + 1.5 oz bleu cheese = 470 calories vs 2 baked wings + 2 TBSP salsa = 170 calories.

That’s right…you could save 300 calories per serving with this swap!

Regular Burger Versus Lean Beef Bunless Burger

You’ll save over 200 calories simply by saying no to a hamburger bun and wrapping your burger in lettuce instead. Good protein boost, great flavor, and more room for dessert or drinks! If you love the bun too much, just ditch half of it and do an open-faced burger. Opting for a leaner hamburger meat will save you calories from fat as well.

This swap works for sandwiches too! You’ll save ~115 calories by making your sandwich open-faced instead of two slices of bread.

Glass of Wine Versus Wine Spritzer

If you love to indulge in a boozy beverage when you’re hanging out with your friends and waiting to scream over touchdowns—you’re in good company! Save around 60 calories by filling your wine glass with half sparkling water.

Glass of wine – 120 calories vs wine spritzer – 60 calories

If you’re paying attention that means you can have twice the drinks for the same amount of calories!

Go team!
Steph

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As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

 

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

 

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Top 5 Healthiest Foods at BBQs (As Seen on Fox 32)

Barbecues and cookouts aren’t over for the year just yet. Is there a way for you to stay on track with your fitness goals without missing out on fun events? Weight Loss Coach and Fitness Expert Stephanie Mansour is back in action on Fox 32 to discuss five of the most fattening foods to avoid this Labor Day and what to reach for instead.

1. Approaching the Appetizers

Loser = Creamy dips

These are sneaky food items, especially if they’re homemade because you have no control over how much of any one fattening ingredient has been added! Plus they won’t fill you up, so it’s much too easy to over-eat. I know those dips can be hard to turn down, but I have an alternative that is just as tasty and more nutrient-dense!

Winner = Hummus

Yum. I love how hummus pairs so well with veggies. Also, it’s made from chickpeas so it’s loaded up with healthy fats and protein!

2. Stay The Main Course

Loser = A fully loaded cheeseburger.

These bad boys can run you upwards of 1,000 calories- whoa! Now you don’t have to skip the burger entirely, which brings us to our…

Winner = An open-faced sandwich

You have several options here. You can opt for no bun and do a lettuce wrap, or just leave one bun. I always advise my private weight loss clients to pair their protein with veggies, so add a lot of lettuce to your open-faced sandwich and/or grab whatever other vegetables are available (maybe some from that hummus tray!).

3. Sidling Up to That Side Dish

Loser = Pasta salads

Much like the creamy dips, these can be sneaky about their ingredients, and pretty heavy on the calories while being low on the nutrients.

Winner = Veggie based salad

People are getting pretty creative these days with their side dishes, so look for things like a carrot-cabbage slaw (one that isn’t heavy on the mayo), or a cucumber or tomato salad, etc.

4. Don’t Derail at Dessert

Loser = Those ever-popular fluffy cakes.

Sheet cakes are purchased for just about every occasion these days, but that giant slice is not only loaded with fat, it’s got a hefty dose of sugar that will knock you for a loop! Best to just say no, but you can still have a dessert!

Winner = A bite-sized brownie or a smaller cookie.

Doing this simple swap is worth it. These sweet choices are around one third the calories of that wedge of cake.

5. Curb Your Cocktail Cravings

Loser = Frozen drinks

The margaritas, the daiquiris, the pina coladas, these are the big calorie, high-sugar offenders of the adult beverage barbecue scene!

Winner = Sip instead on a refreshing wine cooler, half a glass of wine mixed with sparkling water.

Choosing this route should keep you feeling good not only on the event day, but also the morning after!

 

……………………………………………………………….

As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Steph with Fox 32 Anchor