“The extra cholesterol, saturated fat, and calories in each tablespoon can really add up. Instead, Dudash suggests using tub soft spreads like Promise Buttery Spread, which are 70 percent lower in saturated fat, have 0 grams trans fat per serving, and are cholesterol free.”
Earth Balance Dairy Free Butter Spreads
I prefer the soy free variety. They have 0 cholesterol, have omega 3s, low in saturated fat and of course dairy free. This should be used in light moderation since it has about the same amount of fat content as dairy butter and slightly higher sodium content.
“This favorite spread of sandwich lovers is the grim reaper of dieters, according to Dudash. She suggests switching to the light version to save 50 calories and 6 grams of fat. Another way to add flavor with little or no calories is with mustards, like chipotle or wasabi flavor.”
Vegenaise ® is made by Follow Your Heart. In my opinion, based on quality and taste, the best dairy-free Mayonnaise in the market. I have personally used the New high Omega 3 Vegenaise and the organic vegenaise. They are all Vegan, Gluten-Free, non-GMO, and 0 cholestoral. For those looking for a reduced fat, try the Reduced Fat Vegenaise made with Flaxseed and Olive Oil.
“The American Heart association now recommends that women consume no more than 100 calories from added sugars, and men consume no more than 150 calories. The high amount of added sugars equals a lot of empty calories. According to Dudash, each sugary drink you switch out for an unsweetened iced tea, like Lipton, or tea sweetened with a zero calorie sweetener, will save you 150 calories, plus keep you hydrated and help you get your antioxidants.”
Free Water! I am in the process of reducing my organic process juice consumption to perhaps 1 cups a day (not giving up my Coffee Fruit drink just yet!). If you have a good filter, bottle up a few containers of water to take to work or a canteen to carry with you throughout the day.
Fresh Vegetable and/or Fruit Juice
I recommend investing in a juicer, preferably a masticating juicer. Tests have shown a masticating juicer has the capacity to generate more juice with higher nutritional content.
“Beer belly didn’t get its name for nothing. Each can of regular beer packs in 150 calories or more. Dudash suggests switching your brew out for its light version containing between 64-100 calories. Even better is to switch to a glass of red wine at 110 calories per glass, plus heart healthy antioxidants. ”
Avoid Alcohol. If you must, perhaps a nice glass of red wine or a non-alcoholic beverage will suffice.
At 150 calories a cup and five grams of saturated fat, switch to nonfat milk and you’ll save 60 calories and five grams of the bad fat.
There are so many great non-dairy milks out there. From Almond, to Hemp, to Soy, and other Grain and Nut milks. I avoid soy milk like the plague.
I have an affinity for Almond Milk, the two on the market currently are Almond Breeze and Pacific Natural. Compared to cow’s milk, the alternative milks are lower in fat, carbs, sugar but with similar calcium content and lower in protein. Hemp milk has some great properties but a little to thick for my taste as a base consumption, but it would work well in smoothies, baking, etc. You can also make your own of most of these alternative milks, I will be posting some nice combo recipes soon.
“Dudash says this is another heart health no-no due to its saturated fat, cholesterol, and calorie content. Though, it has a good source of calcium and protein, so does its leaner cousin, reduced fat cheese, so save the fat and calories and switch it out.”
There are at least 5+ vegan cheeses currently on the market. So far, the newest product on the scene, Daiya, is making a splash for its taste and it is soy-free:
33% less fat than dairy-based cheese with equivalent attributes
Trans Fat free
Free of all animal products (Vegan)
Free of common allergens including:
Soy, Casein, Lactose, Gluten, Egg, Wheat, Barley, Corn, Whey, Rice, and Nuts
Free of Artificial Ingredients
Free of Preservatives
Free of Hormones & Antibiotics
An excellent source of a naturally occurring vegan vitamin B-12 as well as an excellent source of B vitamins in general.
“Many of these can sabotage your efforts to eat healthy with a salad. Dudash says switching to the light version, or whipping up your own will save you tons of fat and over 100 calories.”
A simple base for salad dressing is:
1/2 cup balsamic or apple cider
3 cloves garlic, pressed
1-2 tsp. of your favorite herb(s)
1 tsp sea salt
1/2 cup organic extra virgin olive oil
1/4 cup hemp or flax oil
In a Blender, combine the first 4 ingredients for about 30 seconds. Then drizzle in the oils.
This can be stored in the refrigerator for about 2 weeks.
“One tablespoon of soy sauce is almost equal to half of person’s daily limit to sodium. Plus, Dudash says too much sodium may make you bloated. Switching to reduced-sodium soy sauce will save you almost half the amount of sodium. For an even bigger savings, spray on liquid aminos.”
Organic Tamari or Shoyu
Yes! We want fermented soy! Some of the other soy alternatives on the market are not fermented and contain naturally occurring MSG based on how it is processed.
Brands I liked: Ede Organics, San J
As for Eden Organics, not only do I love the quality of their products, I love their committed ethics to provide foods packaged in healthy containers (their beans are canned without plastic lining so bpa free).
“This high fat lunchmeat is also high in sodium, calories, and nitrates. Instead Dudash suggests going with reduced sodium natural deli turkey, which has only 35 calories and 1 gram of fat.”
Field Roast Grain Deli Slices
What I love about these slice and Field Roast overall is that all of their products are soy-free and are made from mostly vegetables, grains, and some gluten. They have a wonderful texture and taste; great for creating a quick sandwich/meal. They come in 3 flavors: Lentil Sage, Wild Mushroom, and
“This one is easy. Ban it from your fridge. Everything comes in whole grain now, from sliced bread to tortillas to English muffins. Dudash says these higher fiber versions digest slower, keeping you fuller longer and your blood sugars more stable. Some even come in lower calorie versions.”
Ezekial Bread by Food for Life, Whole Foods Organic fresh baked breads, Make your own whole grain
Ezekial uses sprouted grains which are said to have increased nutrients and vitamins; the breads are also flourless