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♪ [music playing--no dialogue] ♪♪.
Hi, my name is Lisa Carroll, and today I want to talk about
adult weight management.
Obesity is currently a major epidemic among Americans,
with nearly one-third of adults being obese today.
These rates are steadily increasing.
Now a lot of people think that to lose weight you have to make
drastic life-style changes.
But it simply isn't true.
You can reduce the caloric value of your daily meal consumption
while still having the quality of diet that you like.
You can do this through food substitution
and ingredient replacement.
The first food substitution that I want to talk about
are artificial sweeteners.
Artificial sweeteners are seen all over, and they're made from
sugar, most of them are.
Splenda is an artificial sweetener that has zero
calories and you can place this with sugar, especially
in recipes where sugar is the main sweetener.
Splenda is seen all over today in products such as diet coke
and even at major restaurant chains.
One restaurant chain is the Cheesecake Factory.
The Cheesecake Factory currently uses Splenda
in one of their cheesecakes.
Let's compare the original cheesecake with the
cheesecake made from Splenda.
The original cheesecake has 641 calories per slice.
Now the cheesecake made with Splenda only has
419 calories per slice.
Now at the end of the day when you eat that cheesecake made
with Splenda, you're going to be saving 222 calories.
It just goes to show you that you can still indulge at the end
of the day and you don't have to feel so guilty.
Another great way to use food substitution is through baking.
Now typically the fat product in baking is oil,
margarine, butter, or shortening.
You can replace half of the fat called for in recipes with
applesauce or prune puree.
One of my favorite baked goods are chocolate chip muffins.
Now chocolate chip muffins are typically made with vegetable
oil, but when you replace that vegetable oil with half apple
sauce, you can have a better product.
The original recipe has 1280 calories.
The recipe made with half fat, half applesauce
has 657 calories.
In the end, that recipe is going to have 623 less calories
when you use that applesauce.
You don't only gave to use food substitution
for baking or sweeteners.
You can use it in everyday needs.
Ground beef is typically used in casseroles,
tacos, even pasta sauce.
Now ground beef, you can have a quick food substitution with
extra lean ground beef or, even better,
use ground chicken or turkey.
Another great meal replacement is with bacon.
Now a lot of people love bacon in the morning but they kind of
shy away from it because they feel it's too fat or
too high in calories.
Typical pork bacon has 149 calories per ounce.
Now turkey bacon is a great substitution that only has
107 calories per ounce.
In the end, you're going to be saving 42 calories per ounce
when you go with that turkey bacon.
Another great breakfast option are eggs.
Let's take a closer look at the egg.
One whole egg has 71 calories, 5 grams of fat, 211 milligrams
cholesterol, and 7 grams of protein.
The egg that has just the egg white from one whole egg only
has 16 calories, 0 grams of fat, 0 cholesterol,
and 4 grams of protein.
You can substitute one egg with two egg whites or one fourth of
a cup of egg substitute, and you're going to be eliminating
that egg yolk which has most of the calories,
fat, and cholesterol.
The egg yolk has 54 calories, 5 grams of fat, 211 milligrams of
cholesterol, and 3 grams of protein.
These small simple changes that you can make throughout the day
are going to have a big difference in the end.
And I'd just like to remember the three P's--practice these
recipes, plan a little bit ahead, and have a little bit of
patience--and that weight loss will come off in no time.
♪ [music playing--no dialogue] ♪♪.