The Good vs. The Bad: Substituting Healthy Food Alternatives to Maintain a Better Lifestyle

by on June 27th, 2016

Healthy Food Alternatives

We all eat food in regards to how it taste. In the midst of enjoying the food, we disregard the importance of eating a quality meal. A healthy food diet consists of consuming a variety of foods that give you the nutrients you need to maintain your well-being, increase your mood, and liveliness.

Unhealthy or Junk food pertains to foods that have little to no nutritional value also known as “empty calories”. You do not have to totally avoid junk food, but eating too much of it makes meeting your daily nutrient requirements harder and can result in experiencing weight gain and adverse health effects.

Making better food choices can enhance your mental and physical health. Balanced diets are associated with lower prevalence in mental illnesses such as depression, anxiety, and bipolar disorder. They are also linked to achieving high-quality sleep.

Foods packed with vitamins, minerals, and nutrients contain a variety of protective substances that can lower disease risks and boost the body’s immunity. If you consume fruits and vegetables regularly in your diet, you can lower your health risk problems including cancer, diabetes, and cardiovascular disease. Healthy diets are also associated with lower overall mortality rates.

Here at Leisure Fitness we strive to provide our customers with all the tools they need to reach their fitness goals. Whether you are striving to lose, gain, or maintain weight a proper diet is essential to do just that. Below are a few healthy substitutes you can use to lighten up your favorite dishes without feeling deprived of your favorite foods!

White Rice: Trying substituting with whole grains like brown rice, quinoa or even grated steamed cauliflower
White Bread/Whole Grain Bread: Substitute with 100% whole wheat options
Pasta: Try substituting with whole wheat pasta or zucchini noodles/spaghetti squash
Flour Tortilla: Substitute with a corn tortilla or whole wheat tortillas
Mashed Potatoes: Substitute with grated steamed cauliflower
Burger & Sandwich Bun/Wrap: Try substituting with a lettuce wrap or whole-wheat option
Breadcrumbs: Substitute with rolled oats, crushed flax, or fiber cereal
Couscous: Instead substitute for quinoa

Cream Cheese: Substitute with a low-fat cream cheese or non-fat plain Greek yogurt
Sour Cream: Substitute with non-fat Greek yogurt or reduced-fat sour cream
Ranch: Substitute ranch by combining non-fat Greek yogurt with a dry ranch mix packet
Whole / 2% Milk: Skim / almond milk
Mayo: Plain low-fat Greek yogurt, avocado mash or low-fat cottage cheese

Bacon: Substitute with turkey bacon or prosciutto
Dark Meat: Instead try substituting with white meat that holds fewer fat and calories
Canned Beans: Substitute with dry beans
Ground Beef: Ground turkey
Eggs: Try substituting whole eggs for egg whites or egg substitutes such as egg beaters to reduce cholesterol and saturated fat. For every whole egg substitute two egg whites.

Potato Chips & Pretzels: Substitute for fresh veggies, nuts, popcorn or kale chips
Ice Cream: Substitute for frozen banana ice cream or frozen yogurt topped with fresh fruit
French Fries: Substitute with baked sweet potato fries
Pita Bread for Dipping: Substitute with fresh veggies (peppers, cauliflower, broccoli, carrots, etc.)

Soda: Cut out completely or substitute with seltzer water & a citrus slice (orange, lemon, lime, etc.)
White Wine : Red wine
Cream/Sugar in Coffee: Substitute with honey and cinnamon
Juice Mixers: Substitute with soda water or tonic water

Sugar: Substitute with Stevia
Butter/Oil: Unsweetened applesauce or mashed bananas
Butter/Oil to Prevent Sticking: Instead use light cooking spray or light olive oil
Milk Chocolate: Dark chocolate or cacao nibs

These are just a few easy swaps you can make to your every day dishes and snacks that will propel you towards reaching your fitness goals, we hope you enjoy them!

Stuffed Turkey Burgers

by on June 20th, 2011

Doctor Paul Kennedy

Serving: 4


  • 1 1/4 pounds lean ground turkey breast
  • 1/2 cup chopped roasted red peppers
  • 1/2 cup shredded part- skim mozzarella cheese
  • 1/4 teaspoons salt
  • Freshly ground black pepper
  • 4 whole wheat hamburger buns


Separate turkey into 4 equal sized rounds. Make 2 online casino equal sized patties out of each round, so you have 8 patties total. Sprinkle 4 of the patties with 2 tablespoons

red peppers and 2 tablespoons cheese, and top with remaining patties, working the turkey around the edges to seal burgers closed. Season burgers with salt and ground pepper. Grill until cooked through, about 5 minutes per side. Serve on hamburger bun and bouncy castles for sale in canada


Nutritional Information (Per serving)

346 Calories; 3 g Fat; 28 g Protein; 28 g Carbohydrates; 3 g Fiber.

Protein–It’s Not Just Muscle Food

by on April 24th, 2006

There was a time when protein recommendations were ridiculously low. Few eating plans or diets called for a protein intake of more than 15%. Newer suggested requirements are far more sensible and the recommended intake, depending upon circumstances, can vary from 15% to 35% of total calorie intake. Newer research has, indeed, indicated that protein requirements may actually increase not only with circumstance (exercise level and adherence, body composition, training regimens, etc.) but also with age. Why? Here are some reasons.

It makes sense that IF we lose muscle mass as we age (in many cases due to inactivity and lack of regular strength training) we require LESS protein but it is also possible that MORE dietary protein may assist in maintaining muscle mass irrespective of exercise level and adherence. And it’s not just the contribution that protein plays in the growth and/or maintenance of muscle that makes it such an important nutrient whether we are young, middle-aged or somewhat older. For example, protein is important to the health of the skeletal system. In combination with sufficient dietary calcium and vitamin D, bone health (and this includes the teeth) can be significantly enhanced —and the earlier the better in terms of age. In addition, the body’s immune system appears to perform better when protein is consumed at proper levels. This can mean less illness and better recovery from illness.

Another more subtle contribution that dietary protein makes to health is what is known as the ”satiety” factor. In other words, foods that are higher in protein generally make us feel more full and, therefore, we have a tendency to eat a lower quantity of food at each sitting and, therefore, fewer total calories and better long-term weight management. The caveat to this factor is that some sources of dietary protein may also have a tendency to be high in fats and, more importantly, saturated fats so it is essential that these types of fats are kept to a minimum. In addition, some recent research has shown that diets with higher levels of protein (about 25% of total calories) from low-fat protein sources produced a reduction in both blood pressure and blood cholesterol levels.

So don’t just think of protein as a muscle food. It is a far more versatile nutrient than we generally give it credit for. And with a little meal planning, finding low-fat sources of dietary protein is not all that difficult. Foods such as skinless chicken, fish, lean pork and beef prepared properly (and in reasonable portion sizes!) as well as beans, rice and many other whole grains can make up a protein rich eating plan that is low in fat and good tasting at the same time. In this way, these types of higher protein foods can become a regular part of an eating plan for life. And that’s the real definition of one’s diet-what you eat ALL the time!

I’m Dr. Paul Kennedy and that’s the ”Be Fit, Stay Fit” Topic of the Month for July 2009. Good luck with YOUR program. I KNOW you can do it!