Drink This Not That
Changing what you drink just may be the magic weight loss bullet you've been looking for.
David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.
What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.
Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.
Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.
Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
- 1,498 calories / 44g fat / 214g sugar
Drink This Instead: Smoothie King High Protein Banana (20oz)
- 322 calories / 9g fat / 23g sugar
Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.
Worst beverage:
SoBe Green Tea (20oz)
- 240 calories / 0g fat / 61g sugar
Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)
- 74 calories / 0g fat / 18g sugar
Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.
Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
- 660 calories / 22g fat / 95g sugar
Drink This Instead: Starbucks Venti Caramel Cappuccino
- 170 calories / 6g fat / 18g sugar
Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.
Worst beverage: Naked Protein Juice Smoothie (15.2oz)
- 418 calories / 4g fat / 53g sugar
Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)
- 180 calories / 5g fat / 27g sugar
Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.
Worst beverage: Red Lobster Traditional Lobsterita
- 890 calories / 183g carbohydrates
Drink This Instead: Red Lobster Classic Martini with Gin
- 140 calories / 0g carbohydrates
Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.
Remember that small changes to your lifestyle over time will make the difference.
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Delicious Kale and Pinto Bean Soup
There's nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10
Here's what you need...
- 1 cup dried pinto beans
- 1 large yellow onion
- 1 Tablespoon olive oil
- 4 cloves garlic, minced
- 4 cups filtered water
- 2 bouillon cubes
- dash of freshly ground sea salt
- dash of freshly ground pepper
- 2 bay leaves
- 2 teaspoons dried rosemary, crushed between your fingers
- 5 large carrots, diced
- 2 bunches kale, chopped
- Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
- In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
- Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
- Remove the bay leaves, add more salt and pepper if needed.
Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.
Rainbow Kebab
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
- 10 wooden skewers
- 10 strawberries
- 10 bite-sized watermelon pieces
- 10 bite-sized cantaloupe pieces
- 10 bite-sized mango pieces
- 10 bite-sized pineapple pieces
- 10 bite-sized kiwi pieces
- 10 blueberries
- 10 blackberries
- Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
- Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Lentil Fruit Salad
This recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving
Here's what you need...
- 1 cup black lentils, cooked
- 1 medium mango, cut into 1 inch cubes
- 1 medium tomato, chopped
- 6 medium strawberries, chopped
- 1 tablespoon red onion, finely chopped
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
- Add balsamic vinegar to the lentils and fruit, mix until well combined.
Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.
Seasoned Ahi Steak
Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4
Here's what you need:
- 1 Tablespoon olive oil
- 1/4 cup lemon juice
- 4 cloves garlic, minced
- 1 teaspoon red chili flakes
- 2 Tablespoons cilantro, minced
- dash of salt and pepper
- 4 (6oz) ahi tuna steaks
- In a large re-sealable plastic bag combine the first six ingredients; mix well.
- Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
- Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.
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Healthy Chocolate Shake
What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2
Here's what you need:
- 2 bananas, frozen
- 1/2 cup nonfat milk
- 2 scoops chocolate whey protein
- 2 Tablespoons raw almond butter
- dash of ground cinnamon
- 2 cups ice
- Throw everything into a high speed blender, blend until smooth and creamy.
Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.
Broiled White Fish with Brown Rice & Veggies
This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2
Here's what you need:
- 2 fillets white fish
- 1 teaspoons olive oil
- 1 lemon
- seafood seasoning
- paprika
- 1/2 red bell pepper, cut into bite-sized chunks
- 1/2 cup broccoli florets
- 2/3 cup brown rice, cooked
- 2 Tablespoons salsa
- Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
- Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
- Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.
Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.
Spinach & Egg White Wrap
This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2
Here's what you need:
- 1 teaspoon olive oil
- 1 garlic clove, minced
- 3/4 cup tomato, finely chopped
- 2 cups spinach, roughly chopped
- 1 cup egg whites
- dash of salt and pepper
- 2 sprouted grain tortillas
- 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
- Spread a tablespoon of pesto over each tortilla and set aside.
- In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
- Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
- Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.
Chicken Quinoa Stir Fry
Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4
Here's what you need:
- 1 cups cooked quinoa
- 1 tsp olive oil
- 1/2 onion, chopped
- 1 clove garlic, minced
- 1/2 red bell pepper, chopped
- 1/2 green bell pepper, chopped
- 1/2 yellow bell pepper, chopped
- 1 ear of corn, kernels cut from cob
- Handful of asparagus stalks, cut into 1 inch pieces
- 2 cups baked chicken breast, cut into small cubes
- 1 can of organic black beans, drained and rinsed
- splash of lemon juice
- splash of lime juice
- dash of salt and pepper
- splash of soy sauce
- 1/4 cup fresh parsley, finely chopped
- Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
- Place a serving of quinoa on each plate and top it with the vegetable mix.
Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.
Herb-Coated Halibut with Zucchini and Whole Wheat Couscous
Not only is this meal delicious, it's also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.
Servings: 4
Here's what you need:
- 6 scallions, chopped
- 1 cup packed fresh cilantro
- 1/2 cup packed fresh mint
- 3 Tablespoons olive oil
- 1 Tablespoon chopped, peeled fresh ginger
- 3/4 teaspoon ground coriander
- Salt and pepper to taste
- 1 zucchini, cut into spears
- 4 skinless fillets firm white fish
- 1 cup dry whole-wheat couscous
- Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
- Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
- Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.
Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.