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Food Swaps

Friday, February 21, 2020

In my efforts to pack more nutrition into my 23 WW points I've made a couple of swaps. One was to switch out a routine breakfast of Greek yogurt and blueberries for poached eggs. I had become bored with the fruit and yogurt taste - though I still love a dairy/berry mix. First I noticed the breakfast wasn't holding me till lunch - when I was VORACIOUS and craved salt. Then I noticed I didn't like the TASTE any more. It wasn't bad ... it was boring. And I'm absolutely not interested in being bored by tastes.

I'll probably come back to this combo as a dessert sometime - when I am not so bored.

What I was craving was something rich and protein-ey and fatty too. but not so fatty as a fried egg. I don't know why it took me so long to think of poached eggs - probably because I had eaten so few in my life and NEVER cooked one. But I had noticed on mornings when I had a fried egg for breakfast I was not hungry till noon or later.

Now - in a knee-bone connected to the thigh-bone way - I wanted to be hungry later so I could fit in a yoga routine right before lunch. BECAUSE ... thigh-bone connected to stomach bone??? - food tastes SO MUCH BETTER to me after a yoga workout. The deep concentration on my body seems to heighten my senses so that even the mildest bite of lettuce with lemon juice on it tastes HEAVENLY. and I don't just limit myself to that.

Another swap I have made has been avocado for mayonnaise. Though I don't have one every day, I love a sandwich. I choose tasty bread and while I'm not too particular about what a sandwich is comprised of, I do like a salty fat taste to it. A nutritional comparison of the two shows that:

Mayo - 1 Tbs. gives you 90 calories of fat
Avocado - 1/2 a cup sliced (probably 1/4 cup mashed or 4 Tbs) gives you 117 calories of fat, fiber, vitamin C, and traces of vitamin A, calcium and iron.

No brainer here, right?

With a flavor packed breakfast and the yoga enhanced flavors of lunch I find my mood soars for the whole day. I feel loved, pampered, happier and what do you know - not so tempted by ersatz food treat sugar bombs at the end of the day.

Cool beans, huh?
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Member Comments About This Blog Post
    I love to poach my eggs in a half cup of crushed tomatoes...yum...and a serving of veggies!
    40 days ago
    Cool beans. I like swaps as well. I tried mashing up a quarter of an avocado with some tuna to make tuna-salad. It was tasty.
    41 days ago
    Indygirl taught me to pair protein and fiber. My favorites are

    PB and apple
    Hard boiled egg and veggies or fruit
    Yogurt and fruit
    Hummus and veggies
    Low fat cheese and fruit

    My favorite breakfast is oatmeal and an egg. It just lasts.

    I love that you respect yourself enough to change things up and take a chance to see what makes you happiest.

    41 days ago
    Cool beans, indeed! Love your swaps and, especially, that they're supporting you.

    We make eggs in a skillet with very little oil and then add water to the skillet and cover it, turning the eggs at an appropriate time to get the desired yolk consistency. We typically include a meat (uncured bacon or sausage free of chemical additives) along with a bowl of fruit topped with either nuts or nut butter. Breakfast is often my largest meal of the day. Today, it was nearly 700 kcal. Clearly, no need for me to snack!
    41 days ago
    Sounds good to me!!! I'm a huge fan of those egg white omelettes stuffed with veggies made in the microwave . . . love avocado too!!
    42 days ago
    I give your breakfast two thumbs up! I love poached eggs, and finally about 10 years ago I treated myself to a single-egg nonstick poacher. I've been thinking lately that I probably need a poacher for more than one egg, though. Since I'm still playing around with intermittent fasting, which for me means skipping breakfast, I'm not having breakfast as often. But when I wake up really hungry, that means breakfast -- and one of my favorite breakfasts lately is a poached egg, maybe a quarter of an avocado, and a spoonful or three of large-curd, full-fat cottage cheese.

    It is so helpful that you and others share these kind of tweaks with the rest of us. I love a good sandwich, too, and use your avocado trick and even hummus -- but man-oh-man, there is nothing like a sammich slathered with real mayo!
    42 days ago
    On my wellness plan my doctor wants 50% of my calories to come from rich, organic, healthy fats. This includes:
    coconut oil
    EV olive oil
    grass-fed butter, beef, lamb
    pastured chicken, eggs, pork
    raw cacao, nuts, seeds
    wild-caught fish
    42 days ago
  • PHOENIX1949
    42 days ago
    My food swaps have led me to egg makers, turkey sausage links and an apple or applesauce for breakfast. i use 100% whole wheat bread and make a sandwich keeping calories about 200 for breakfast. Lasts me til lunch.
    42 days ago
  • LYNCHD05
    I use to have a smoothie every morning for years. There was everything there but I too just got bored. We need to make changes and yours sounds like a good one. Avocados are definitely a goldmine food.
    42 days ago
    Great food swaps! I have an egg cooker (VERY old) and I use it to hard boil, soft boil and poach eggs. Wonderful! And yes, eggs really do keep me satisfied a long time.

    LOVE avocados. Tasty. Not and everyday food option, but love 'em.

    42 days ago
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    42 days ago
    I fry my eggs with just a spray of avocado oil and add some veggies to it. I do 1 egg and 1/3 cup egg whites. Super filling and low calorie 😃 I do guacamole instead of mayo too, so much tastier 😁
    42 days ago
    Healthier ever after...food swaps and macronutrient nirvana make the world of difference with my satiety. Eggs are such a win. I tend to hard boil a batch for convenience. Cheers to swaps and figuring out what you want, when I get in food ruts I tend to stumble waaaay more than I should. Any time spent in my kitchen is such a win for me.
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    42 days ago
    Yep! Cool beans for sure!😉
    42 days ago
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