We all have our favorite comfort foods or indulgence foods and enjoying them every now then is perfectly fine. But, what if you could find a substitute that satisfies your cravings and saves you calories? We’ve put together a list of healthy alternatives to typically high calorie, high fat foods. If you have your own foods you would like substitution ideas for, feel free to visit me in the Rate My Plate board!

1) Ice cream sandwich. Try a chocolate graham cracker sheet split in half and spread with light whipped topping – just freeze and you’re ready to go! Calorie savings: 145.

2) Top Ramen. Try chunky chicken noodle soup (lower sodium if available). You’ll still get that salty chicken flavor but without the fried noodles and oodles of sodium! Calorie savings: 160.

3) Cheeseburger. In the mood for something smoky and cheesy? Try a grilled smoked turkey and reduced fat cheese sandwich. Calorie savings: 150.

4) Chicken strips. You might be thinking, what could possibly substitute chicken strips? Well, how about baked frozen fish sticks? They’ll take the prize over fried fast food chicken strips but still taste just as indulgent! Calorie savings: 430 calories (based on 5 strips and sticks).

5) Western Omelet. . Modifying an omelet at your favorite breakfast spot is easy! Ask for egg substitute or egg whites and light or no cheese. Instead of that Western, how about a ham and cheese with egg substitute? Calorie savings: 254 calories.

6) Fruit smoothie. A smoothie might seem like a good choice but it can be loaded with empty calories from added sugars and leave you feeling hungry soon after. How about cooling off with vanilla soy milk blended with frozen raspberries and blueberries? Calorie Savings: 356.

Breakfast:
• Instant oatmeal with milk or soymilk and fruit
• Whole wheat English muffin with peanut butter and banana
• Low-fat cottage cheese fruit and a handful of walnuts
• Yogurt with high-fiber cereal and berries mixed in

Lunch:
• Whole wheat tortilla spread with low-fat cream cheese and topped with turkey, spinach, tomatoes and light cheese.
• Whole wheat pita with hummus, feta, tomatoes, cucumbers, lettuce and shredded carrots.
• Pre-cut salad mix topped with cherry tomatoes, carrots, green onions and canned tuna. Toss with low-fat salad dressing and serve with whole wheat crackers.
• Vegetarian chili with green salad on the side.

Snacks:
• Apple and low-fat string cheese.
• Air popped popcorn with baby carrots.
• Low-fat bean dip with red bell peppers, carrots and celery.
• Snack-sized bag filled with almonds, whole grain “O’s” cereal and dried fruit.

It can be really easy to make excuses to skip our daily workouts; but you have to remember that you are responsible for your own body and there is no excuse that should let you forget that. If you’re too tired or unmotivated for your usual workout, take 15 minutes out of your day to squeeze in this quick and effective full-body workout:

• Start off by marching in place…remember to keep your back straight, lifting your knees as high as you can. While marching, punch your arms out in front of you as each knee comes up. Adding 2-5 pound hand weights to this will really intensify the workout. Continue to this for three minutes.

• Next, do one minute of squats. Stand tall than squat down as if you are sitting in an invisible chair. Make sure that your knees stay parallel to your ankles to avoid strain. Once again holding 2-5 pound hand weights will help burn more calories.
• Now, it’s time to work on your core. Stand with your back straight, your legs shoulder width apart and your knees bent. Keep your core muscles tight and your tummy sucked in as if you are trying to get your belly button to touch your spine. Now using only your upper body, move your core muscles side to side. Remember, keep your lower body stationary and really focus on tightening your abs as you twist left to right. To increase the amount of calories burned add some punches. Continue twisting for one minute.

• Repeat these three exercises three times to equal a 15 minute total body workout.

• When you complete the exercise routine, make sure to take time to cool down. Try walking in place and stretching to slowly reduce your heart rate.

This exercise routine will give you a short but effective totally body workout. You can do this exercise routine once a day or as many times as you can fit into your schedule! Get your heart rate pumping, and you’ll just want to keep going!

Your skin is the largest organ of your body and it’s the first thing people notice about you. Whatever the sins you’ve committed against it in the past, it’s never too late to start taking care of it and repair some damage.

You don’t need to run out and buy every skin care and beauty product on the shelves — you can keep it glowing, radiant and young-looking with healthy, natural and basic skin care you can do at home. These tips are simple and practical.

Basic Skin Care

• Keep it clean.

• Avoid laying on your face. Try getting used to sleeping on your back.

• Drink eight glasses of water every day to hydrate your skin.

• Use an alcohol-free toner to clean out pores.

• Don’t tug and pull the skin around your eyes. Be Gentle.

• Don’t take steaming hot baths or showers because it has an immediate drying affect. Keep it short.

• After bathing, pat dry your skin and apply a body lotion to seal in the moisture.

• Save heavier moisturizers for nighttime. Use light ones under make-up.

• If your skin is sensitive, it’s best to look for products & cosmetics that prevent irritation.

• Use a humidifier in the Winter and dehumidifier in the Summer.

• Exercise will increase your circulation and give your skin a healthy glow.

• Never pick a mole. If one looks suspicious or is bothersome, your dermatologist can remove it with a very simple procedure and run a biopsy.

• For bags underneath your eyes, throw a couple of spoons in the freezer for about 10 minutes. Relax and apply to your eyes to reduce swelling. Read more tips for bags and under-eye circles here.

• Exfoliate your skin once a week including your neck.

• Rinse your face in cool water to close your pores. This will help reduce their size.

• After showering, apply lotion to your elbows, knees and feet.

• A simple home remedy for blemishes is antibacterial soap.

• Lemon juice doubles as a facial mask and pore-reducer.

• Beauty rest is no myth. Your skin will be rejuvenated with a good night’s sleep.