Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Medicial Mistakes?
How many people each year suffer some type of preventable harm that contributes to their death after a hospital visit?
from 46,000 to 78,000
from 78,000 to 132,000
from 132,000 to 210,000
from 210,000 to 440,000

 
 
 Healthy Kitchen: Slash the Fat 
 
Instead Of:Use:
Bologna, Salami, Hot Dog
  • Sliced turkey breast
  • Sliced chicken breast
  • Marinated tofu slices
  • Marinated and baked pork tenderloin
  • Spicy tempeh slices
Bread Stuffing From Mix
  • Brown rice with seasoning
  • Bulgur, Couscous or Oatmeal with seasoning
Butter, Margerine (as a spread)
  • Fruit preserves
  • All natural sprays
  • Butter sprinkles
Butter, Margerine, Oils, Lard (in cooking)
  • Nonstick pan
  • Nonstick vegetable spray
  • Vegetable broth
  • Virgin olive oil, Canola, Sesame Oil (sparingly)
Cream
  • Skim milk
  • Evaporated skim milk
  • 1% Lowfat milk
Cream Cheese
  • Blended nonfat cottage cheese
  • Lowfat cream cheese
  • Lowfat ricotta
  • Blended lowfat ricotta and nonfat yogurt
4% Creamed Cottage Cheese
  • Nonfat cottage cheese
  • 1% Lowfat cottage cheese
  • Lowfat ricotta cheese
Cream Sauces for Pasta
  • Marinara, clam or tomato suace w/no meat
  • Blended nonfat yogurt, lemon, garlic & Parmesan
Cheese, hard or semi-soft
  • Lowfat cheese
  • Nonfat cheese
  • Part-skim mozzarella or ricotta
  • Lowfat soy cheese
Chili Con Carne
  • Chili with ground turkey breast
  • Vegetarian chili
Cold Cereals, commercial (flakes, puffs, crisps)
  • Grapenuts, All-Bran
  • Shredded wheat, regular and spoon size
  • Wheatabix
Crackers, high-fat
  • Crackers, nonfat or lowfat
  • Brown rice cakes
  • Wholewheat matzo crackers
Croissants, Doughnuts, Danish
  • Lowfat wholegrain muffins
  • Wholegrain bagel and lowfat cream cheese
  • Wholegrain English muffin, rolls
Egg noodles
  • Brown rice or wholegrain pasta
Fried Chicken
  • Baked or grilled chicken breast, no skin
  • Sauteed chicken breast nuggets, in broth
Fried Fish
  • Grilled, baked or broiled finfish
  • Salmon, canned in water
  • Tuna, canned in water
  • Broiled or boiled shellfish, occasionally
Granola Cereal
  • No added fat granola
  • No added fat meusli
  • Any cooked grains or grain combinations
Hamburger, beef
  • Turkey burger, ground breast meat
  • Salmon burger
  • Lowfat soy or vegetable burger
Ice Cream
  • Frozen fruit or frozen fruit bars
  • Nonfat frozen yogurt (occasionally)
  • Blended frozen fruit and nonfat yogurt
Margerine, Oil (in aking)
  • Use onlu 1/3 to 1/2 the amount
  • Applesauce
  • Pureed Prunes
Mayonnaise
  • Nonfat or lowfat mayonnaise
  • Plain nonfat yogurt with herbs
  • Nayonnaise
  • Blended nonfat cottage cheese and yogurt
Milk Shakes, Eggnogs, and Floats
  • Fruit nectars, whole fruit juices
  • Fresh fruit frappe
  • Nonfat milk or soymilk healthshake
Peanut Butter, Nut Butters
  • Blended legumes with lemon and garlic
  • Marinated tofu slices
  • Blended soft tofu
Pizza, Cheese and Pepperoni
  • Vegtarian pizza on wholewheat crust
Popcorn, buttered
  • Air-popped popcorn w/ butter sprinkles
  • Air-popped popcorn w/all natural sprays
  • Low sodium pretzels
Scalloped Potatoes, French Fries
  • Baked potatoes with nonfat yogurt topping
  • Seasoned oven-baked potato wedges
  • Baked sweet potatoes with nonfat yogurt
Sour Cream
  • Plain nonfat yogurt
  • Blended nonfat cottage cheese & lemon juice
  • Blended lowfat ricotta and lemon juice
  • Blended lowfat buttermilk & lowfat ricotta
Tortilla Chips, regular
  • Baked tortilla, or baked potato, chips
  • Raw vegetables
Vegetables in Butter or Cream Sauces
  • Steamed fresh vegetables with butter sprinkles
  • Vegetables w/lemon or lime juice, or vinegar
  • Vegetables w/yogurt or buttermilk dressing
  • Vegetables w/homemade nonfat dressing
  • Vegetables w/Bragg's Liquid Aminos
  • Vegetables w/sprinkling of Parmesan, Romano
Whipped Cream
  • Whipped evaporated skim milk
Whole Eggs
  • Egg whites only
  • 2 to 1 whites to yolks
  • 3 ounces tofu and 1 large egg
Whole Milk
  • Skim milk
  • 1% Lowfat milk
  • Evaporated skim milk

5 Minutes to Health
©1995, Marilyn Joyce R.D.
(Excerpted from 5 Minutes to Health ISBN: 0964834316)
 Comments Add your comment 

 About The Author
Marilyn Joyce RDAs a cancer survivor, Marilyn Joyce discovered first hand that there is no quick fix system for overcoming this ominous intruder into the lives of those who are diagnosed with cancer....more
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Integrative Healthcare Symposium 2015
     February 19-21, 2015
     New York, NY USA
 
Wellness Inventory Certification Training (Level I)
     February 24-May 26, 2015
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar