Making Meals Healthier One Swap at a Time…

We know that eating better/healthier is easier said than done.

Until now…

Here are FIVE super delicious swaps that will leave you satisfied, well-nourished, and FIT approved!

#1 Swap Pasta for Spaghetti Squash: Eating spaghetti squash will help fill up your plate without adding a ton of calories. Each cup of the cooked squash contains only 42 calories – 2 percent of the daily calorie intake on a 1,500-calorie diet, or 1.5 percent of a 2,000-calorie diet. Due to the squash’s low calorie content, substituting spaghetti squash in place of spaghetti pasta dramatically reduces the calorie content of your meal; substituting a cup of squash in place of pasta saves you 179 calories. If you normally eat spaghetti once a week, the calorie difference in switching to spaghetti squash translates to 2.5 pounds of weight loss over the course of a year. Each cup of cooked squash contains approximately 10 grams of total carbohydrates, including 2.2 grams of fiber. One cup of squash contains vitamin A, several B vitamins, as well as vitamins C, E and K. In addition, spaghetti squash provides a source of the essential minerals calcium, zinc, copper, manganese and selenium.

#2 Swap your afternoon Wrap or Sandwich (aka BREAD) for a Collard Wrap: Bread can be full of sugar and is full of carbs, which don’t help if you’re trying to lose weight. Aside from that, it’s often cut with a ton of unnecessary ingredients for shelf life and things like gluten to keep it chewy. (WHICH IS WHY YOU SHOULD ALWAYS GET THE BAKERY FRESH BREAD WHEN YOU ARE REACHING FOR A LOAF.) The majority of the population has some sort of intolerance to wheat/gluten simply because of the way it’s been over-processed. These factors often lead to digestive and skin issues, not to mention brain fog and potentially chronic illness and disease. Collards are a great upgrade and are not only really tasty, but they’re loaded with nutrients. They are part of the cruciferous family and are said to have cholesterol lowering ability. They are chock-full of vitamins and minerals, including vitamin A, K, C, manganese, fiber, calcium and B vitamins. Sure – you can always turn that sandwich into a salad, but collard wraps a good solution for “on the go” meals, and something fun and different.

#3 Swap Store Bought Salad Dressing for Olive Oil and Apple Cider Vinegar: Store Bought Salad Dressings contain so many ingredients, like fillers and added sugar. All totally unnecessary. Instead, drizzle some olive oil and vinegar (apple cider is a GREAT CHOICE) instead, maybe a sprinkle of celtic sea salt and you’ve got a  great – and easy – dressing!

#4 Swap sugary Granola for Steel Cut Oatmeal: Granola is often full of added sugars, which increase inflammation and cause a slew of other health issues. Steel cut oats are rich in dietary fiber and are low glycemic, making them a great choice for diabetics as they help keep blood glucose levels stable. The soluble fiber in oats may also affect blood pressure levels. They also keep you full longer, decreasing the chance of overeating.

#5 Swap the Egg McMuffin for the Veggie Scramble: Ditch the carb-loaded muffin and cheese and load your super-nutritious eggs with veggies, which boost your overall health from a cellular level. Eggs are a great source of vitamin A and B, folate, selenium and protein. Be sure to eat the WHOLE egg, as most of the nutrients are in the yolk, while the protein is in the white. Both parts are important, my friend! Contrary to popular belief, while eggs are high in cholesterol, they do not adversely affect blood cholesterol. Cholesterol in the diet doesn’t raise cholesterol in the blood.



They’re also a great source of choline, an incredibly important nutrient that most people don’t get enough of, which is used to build cell membranes and plays a role in producing the signaling of molecules to the brain and other bodily
If you are inspired by these SWAPS, check out this bigger list of 30 easy swaps!!!



Summer Vacation Survival Guide

Hi all!

Sorry for the lack of posting last week but FITintheCITY was on summer vacation in Turkey! Here are a few pics from Cappadocia:




The view from the Argos Hotel

IMG_0785Enjoying Turkish Wines!

IMG_0781 (1)

Tom and Liz enjoying the sites


From the awesome Pigeon Valley Hike

We also visited (and by visited, I mean ate our way through Istanbul)…which leads us to the FIT-portion of this post. How can one “enjoy” summer vacation and explore a new city without packing on lbs??

Here are my top 3 tips for summer-vacation survival:

1. Walk, walk, walk. It is not only THE best way to explore a new city, but it definitely allows for you to enjoy that extra Kebab or glass of Turkish wine.

2. Practice Moderation. Try everything but keep the portions small and pick your bigger meals. For our vacation, it seemed like dinner was the thing, so I stuck to salads at lunch and eggs for breakfast so that I could really enjoy dinner.

3. Don’t overeat or drink alcohol on the flights. Especially for those longer flights, pack some healthy snacks and stick with them. On this trip, I was basically sedentary for almost 2 full days of an 8 day vacation so I stuck to seeds and salads. Pass on the in-flight meal if you can. It is (almost) never good and it is (almost) always full of sodium and way too large. You generally eat out of boredom, not hunger when you fly. And stick to water!! Alcohol dehydrates you even more and when you are dehydrated, you tend to feel hungry. Oh and there are calories in alcohol (even though we like to forget that fun-fact sometimes).

Lastly…remember that no “damage” cannot be undone. If you overdid it a bit on vacation, just commit to super clean eating and no alcohol when you return from your trip. One week of daily exercise and vegetables galore will offset your overindulgence.

Where are our FIT-Friends heading this summer??

The proof is in the dressing…

Post holidays, everyone is on a clean eating and healthy living kick. Gyms are packed. Restaurants are empty. And every other person you know has sworn off some vice…right? Here is the truth though: 2015 will NOT be the year you give you sugar…or carbs, or alcohol (unless you are pregnant in 2015 – in which case congrats!), or caffeine, and you will not magically make it to the gym 7 days a week. Sad but true. The fact is, most diets and exercise plans fail because they are too aggressive. Too restrictive. And too problematic. So how about making 2015 the year you try to eat healthier MOST of the time and exercise MORE?

The FITgals are here to help you stick to that healthier eating plan by presenting you with the dressing that will make you want to eat salads all the time because it is that good.

Simple and easy tahini miso dressing.


Here is the recipe:

2 tbsp tahini

1 tsp miso (any kind will work)

fresh squeeze of 1/4 of a lemon

water to consistency (start with about 1 tbsp and add more until the consistency is pourable)

Put it on romaine with carrots, cucs and avocado. Put it on baby kale with diced dates and sunflower seeds. Put it on mixed greens with broccoli, asparagus and peppers. Put it on canned tuna (sustainability caught). Put it on any salad and you will not regret it…particularly when you are craving salad. Trust us. Try it. And then tell us how good it is…

Next up, get inspired by the “spiralizer”…a way to turn your veggies into pasta! Stayed tuned for recipes and tips!