Today I want to introduce you to Lori Grisham, one of our Healthy Life Coaches. Lori is going to show you a substitution trick that has helped one of our customers and his wife lose a combined total of 40 pounds.
Steve Sisskind, M.D.
One of my coaching secrets is helping customers understand that just about any favorite recipe can be transformed into a healthier choice.
My three rules for recipe makeovers?
Swap ingredients to:
- Banish the empty calories
- Boost the nutrition
- Let the flavors shine through
Swapping out unhealthy ingredients for healthier ones can sometimes seem overwhelming. You may not even know where to begin.
That’s where I come in! As a Healthy Life coach, I can help you turn your favorite unhealthy favorites into good-for-you picks.
Bobby’s Fried Chicken Make-Over
Let’s take a look at Bobby’s story, to see how we worked together to make a typically “off-limits” meal into a go-to one.
I started working with Bobby and his wife in July of 2013. I found out during our introduction call that Bobby was a disabled veteran. Turned out, our biggest hurdle was not exercise restriction, it was location.
You see, this couple lives in the southern part of the United States. And the only way they knew how to prepare food was to throw it in some hot oil and fry it.
I can relate. Some of my family is from the Deep South and as a child, I remember my aunt’s catchphrase, “If you’re not cooking with pork fat, you’re not cooking.”
One thing I do as a Healthy Life Coach is to tailor my advice based on each customer’s lifestyle. Southern fried chicken, I quickly learned, was a weekly favorite for Bobby and his wife, so we weren’t going to throw it out completely. We had to find a way that they could enjoy it while still keeping it healthy.
Bobby and his wife were eager to learn how to cook in a new way, so we worked together to make their favorite meal work for them. Together, we came up with this recipe.
The healthier Southern Fried Chicken:
- Two 4-ounce boneless skinless chicken breasts
- One-half cup organic coconut flour
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon cracked peppercorn
Preheat oven to 450 degrees F. In a nonstick skillet, heat olive oil over medium high heat. Combine coconut flour, garlic powder and cracked pepper in a zippered plastic freezer bag. Place dry chicken breast in bag and shake until chicken is completely coated.
In a skillet, brown both sides of chicken breast, about five minutes each side. Place coated chicken breasts in a medium baking dish and bake in oven for 35 minutes or until internal temperature of meat is 165 degrees F.
While this recipe is slightly different than a traditional southern fried chicken, Tony and his wife loved it and declared it a new favorite!
More Fiber Less Fat…
This is a good thing because this recipe not only trims calories and fat, it also boosts the fiber in each serving. Each 4-ounce portion contains 380 calories, 21 grams of fat and 10 grams of fiber (coconut flour is very high in fiber!).
The same portion made the traditional way packs over 540 calories and 38 grams of fat and less than 1 gram of filling fiber.
Coconut flour was a winner for Tony and his wife, but other healthy flours can punch up the flavor and texture such as almond flour, oat flour, black bean flour, flaxseed flour or quinoa flour.
Bobby and His Wife Drop 40 Pounds
As for Bobby and his wife, we’ve continued to work together to create healthier versions of their old standards. As of today, they have lost a combined total of 40 pounds. We still chat over emails and sometimes I make a surprise call just too see how they are doing.
Armed with their recipe makeover skills, food is no longer an obstacle but something this husband and wife enjoy doing together.
Wow, quite a story, right? I hope you enjoyed Lori’s guest post, I know I did. If you’d like to meet Lori and the rest of the team, sign up for our Healthy Life Club, our online support community that provides support, encouragement and information on how to achieve your health goals. Please click here to find out more.
Steve Sisskind, M.D.
Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.
As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.
Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?
I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.
I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!
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