Food substitutions

If you're unsure what to replace your regular food items with, here's a list to guide you in the right direction.  All are low glycemic.

INSTEAD OF...  HAVE

White bread...  Ezekiel bread, brown rice bread, Paleo bread (pricey), Net Carb Zero Bread (pricey)

White tortillas...  Smart & Delicious (gluten free) Wraps, brown rice tortillas

White sugar...  Unsulfured black strap molasses, raw honey,  agave nectar, stevia 

Standard bottled salad dressing...  Make your own salad dressing using extra virgin olive oil, vinegar, Veganaise, citrus, herbs

Dessert...  Fruit, coconut yogurt, Usana snacks, Nutrimeal shakes, dark chocolate

Hard liquor...  Red wine

White/wheat pasta...  Brown rice pasta, quinoa pasta

Cow’s milk cheese...  Avocado, goat’s milk cheese, raw cheese

Chips...  Nori seaweed sheets, sliced apples with Himalayan sea salt, Edamame with sea salt

Coffee...  Herbal tea

Snack ideas

You may have your favorite snacks that will work for this program already picked out but perhaps you need some additional ideas to avoid boredom.  If you are new to snacking, I do recommend eating something every 3 hours in this program.  

It doesn't have to be much but do fuel your body with nutrient dense food that will not spike your blood sugar to aid in speeding up the metabolism.

Successful snacking happens when you are armed with some quick and easy ideas of what to eat at the forefront of your brain.  That way you are less likely to grab what may not serve you. 

Here is a list of snack ideas for you:

Crispy, roasted coconut curry pumpkin seeds (recipe link)

Cucumber slices with hummus

Protein/snack bar

Dried apples and walnuts

Celery with sunflower butter

Carrot sticks with guacamole 

Hard boiled egg with avocado drizzled with olive oil/lemon dressing with salt and pepper

Berries with plain or vanilla coconut yogurt

Beet salad with avocado (recipe link)

Kale chips

Nori (Seaweed) sheets

Low GI homemade muffin (Apricot Orange & Blueberry Lemon -hover over for recipe link)

1 slice of Ezekiel bread dipped in olive oil with rosemary

Small bowl of your last left over low glycemic meal

Any low GI fruit such as apples, pears, grapefruit, berries....

Any low GI veggies such as broccoli, bell peppers, cherry tomatoes...  (try my fresh and zesy green sauce for dressing- recipe link)

Feel free to let me know if what you have in mind for snacking would be approved for Shed the Pounds.