Mary Alexander Method

You may be thinking a sandwich isn't complete without this glossy and creamy spread.  That's okay - switch your thinking, get creative with substitutions and you'll quickly change your mind.  Think about what you had for lunch yesterday.  Did it have high nutritional value?  Did you feel energized after you ate it or did you want to roll over and take a nap?

Turn off the auto pilot you've been on and start making smarter food choices. Don't become overwhelmed; work with one meal at a time.  Before you know it you'll be reaching for foods that fuel your body and give you the energy you deserve instead of food covered with sauces or spreads that will weigh you down.

Start today by making a turkey sandwich a little differently.  You can still satisfy those taste buds while nourishing your body with good-for-you food.  Try replacing the mayo or spread with some of these ideas for added energy and to fight that afternoon energy slump. 

• Avocado slices- avocados are cholesterol-free, full of fiber, yet still delicious and creamy
• Low-fat thick Greek yogurt- for extra protein and calcium
• Homemade 100% virgin olive oil and balsamic vinegar dressing- this tastes great and olive oil is a monounsaturated fat, which can lower your risk of heart disease
• Hummus - for extra protein and flavor
• Crunchy veggie slices- red peppers are sweet and crunchy
• Hot sauce, black pepper or Dijon mustard- if you can stand the heat!

It can take up to 7 days to transform your taste buds and to really enjoy the taste of fresh food without processed sauces and spreads. Be patient but start today! You'll be one day closer to reaching your nutritional goals.

Remember: All of the small modifications you make to your diet will have a drastic impact on your weight and the way you feel in the long run.

For more articles by Mary Alexander go to:
https://www.examiner.com/diets-in-newark/mary-alexander