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August Weight Loss Challenge Week 3- Healthy Sauce Substitutions!

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Join us in our August weight loss challenge! In week 3, I give advice on healthy sauce substitutions!

Welcome back to week 3 of our August weight loss challenge!  In case you’re just joining us, you can visit weeks 1 and 2 here and here. I’ve challenged my readers to join me in losing 4 pounds this month, which is a pound a week, and I’m posting tips each week to help you along the way! I’m happy to say that I lost 0.6 pounds this past week, yay!

Weight loss this week: 0.6 pounds
Weight loss since 8/7: 2.2 pounds

How did you do last week with switching to whole grains? Could you tell a difference? I was used to eating (store-bought) wheat bread, so it wasn’t too much of an issue. I know some wheat flour can be kind of grainy, and that can put some people off. I’ve also realized that I should probably keep all-purpose flour in the house too, especially for making cookies/biscuits! It just doesn’t have the right texture for me.

Sunday and Tuesday in particular were kind of rough. On Sunday, our class from church went out to El Toro for lunch. We knew about this in advance, so I was able to get on MyFitnessPal and calculate everything. What I forgot was that their lunch menu wasn’t available on Sundays, so I ended up getting two tacos instead of one. I just said “Well, it’s here so I might as well eat it!” It did mess up my numbers for the day, so I just did the best I could and I think I ended up being over budget that day.


Tuesday we went to King’s Island, and we did SO much walking! I can’t believe I hit 15,000 steps that day. The problem with King’s Island is that nutrition info isn’t really available, so I had to do the best I could. That brings me to my first piece of advice: Don’t just give up because you don’t know the nutrition info! I get onto MyFitnessPal and make my best judgement based on what’s there. I try to overestimate what I think it is, just in case. With the Chinese food, the ice cream, and bacon cheeseburger and fries, I definitely went over my recommended calorie budget, but it looks like all the walking I did almost made it even!

So this week’s challenge is to switch out certain sauces/condiments for healthier substitutes! I don’t know about you, but I’m all about the sauces. It used to be that I couldn’t really eat anything without some sort of sauce. Chicken nuggets and fries would always get ranch, and I LOVE sour cream on my Mexican food. Now that I’m using MyFitnessPal, I’ve cut back a little because holy cow, there can be a ton of calories in sauces and condiments. Two tablespoons of the 3-Cheese Ranch dressing I have in my fridge is 140 calories. For TWO TABLESPOONS. I’m pretty sure I put way more than that on my salad! And sour cream has about 60 calories for two tablespoons. Do we ever pay attention to how much we’re putting on our food?  Here are a few changes you can make this week to help cut calories!

  • Use Greek yogurt instead of sour cream. Not only does it have less calories, but Greek yogurt is full of protein! I could probably write a whole post about what you can do with Greek yogurt. John says it’s so weird how adaptable Greek yogurt is; using it as sour cream AND actual yogurt? Trust me, you can’t taste the difference, especially when it’s mixed in your food. If you want to use a ranch dip, try mixing in some powdered ranch dressing mix with Greek yogurt. It tastes amazing!
  • Instead of putting heavy cream in your soup, try blending cooked potatoes and add it to your soup instead! It does add that creamy texture I really like, plus it bulks up the soup.
  • Instead of using Alfredo sauce for your pasta, try this recipe for cauliflower Alfredo! I know it sounds weird, but the texture is very similar to Alfredo sauce. I’ll admit we only tried it once, and I don’t think I put in enough Parmesan cheese. It was pretty good for what it was, though!
  • Use mashed avocado instead of mayo in your tuna salad! I’ve done this once and it tasted awesome. Still as creamy as mayo but much healthier!
  • Not everyone will agree with this, but use the “light” versions of salad dressing/mayo/sour cream if you don’t want to make your own. I know that extra things are added to them, but I wanted to put this here because I personally use light salad dressings. I haven’t liked any of my homemade ones… if that changes, I’ll be sure to put the recipe here! Right now, I’m budgeting calories the best I can, and the light salad dressings are what work best for me.

Thank you all for continuing to follow me these past few weeks! I’ve loved watching new friends on MyFitnessPal and helping to encourage them on their journey. If you want to see my progress, you can visit my MyFitnessPal and Fitbit profiles every day to check up on me! Join us next week for our final week of our weight loss challenge!

How did you all do last week? Share with us below!

annabelt @ geeks diet

Saturday 22nd of August 2015

It's shocking how many calories are in some of these dressings isn't it! I've found it quite eye opening as well since restaurants started posting calories next to menu items


Friday 21st of August 2015

When I first started being calorie aware (I won't say calorie counting because of all the hype around good/bad calories) I wasn't counting things condiments. I love ketchup and ranch! When I looked at how many things have calories and how much sugar I was shocked. In general finding healthy substitutions have made a huge difference. Cauliflower is king! Love cauliflower buffalo wings


Friday 21st of August 2015

I can't trust myself, so I have to measure out all my condiments. Sugar and cream for my tea? Measure it. Salad dressing? Measure it. Ranch for the chicken nuggets? Measure it. Most condiments are 1-2 tablespoons per serving. I use medicine cups to measure these out (the kind that came with our liquid cold medicine). They're usually 2 tablespoons, and work great for measuring condiments. Plus, they hold up well in the dishwasher!

Cynthia @craftoflaughter

Friday 21st of August 2015

I love these suggestions!! I have to share, one day I was making egg salad and my hubby who is NOT into clean eating AT ALL was going to have a sandwich for me. I took the jar of mayo out and set it on the counter while I continued to add greek yogurt into the eggs. He couldn't tell the difference. Mayo Jar=placebo effect HA


Friday 21st of August 2015

I love the idea of using greek yogurt instead of sour cream. I've also never heard of making cauliflower alfredo or using avocado in tuna. That is tremendously creative and seems like a really good solution. And I've had cauliflower mashed potatoes before so I do recognize how versatile cauliflower is.

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