Healthy Cooking Techniques and Substitutions from The MediLodge Whole Person Wellness Program

The MediLodge Whole Person Wellness Program will focus on healthy cooking this month.  We will provide healthy recipes, tips on healthy cooking techniques and substitutes as well as lists of super foods and how they are super.   This post looks at some of the ways to shop smarter, prepare food with healthy substitutes and make lasting changes to the way you look at what you eat.


At the Store:

1.  Choose lean cuts of meat such as beef round, sirloin, pork loin.  All cuts with the name loin or round are lean.

2.  Choose fish, shelf fish and poultry (take off the skin) often.  They are lower in saturated fat.

3.  Buy low fat and nonfat versions of dairy products.

4.  Read labels and choose those foods that are lower in fat, saturated fat and cholesterol.



In the Kitchen:

1.  Broil, roast, bake, steam or grill foods instead of frying them.  Stir fry with just a little added oil or broth.

2.  Trim all fat from meat before cooking.  Remove the skin from chicken or turkey.

2.  Use skim milk or low fat milk when making cream sauces, soups, or puddings.

3.  Substitute low fat yogurt for sour cream and mayonnaise in dips and dressings.

5.  Substitute two egg whites for each whole egg in recipes.

6.  Try lemon juice, herbs, or spices to season food instead of salt, butter, or margarine.



At the Table:

1.  Use less of all fats and oils, especially butter, cream, sour cream, and cream cheese.

2.  Try nonfat salad dressings.

3.  Gradually replace whole milk with 2% fat milk, then 1%.














The goal of the MediLodge Whole Person Wellness Program is to recognize the unique individuality of everyone.  This approach to wellness is an active process in which everyone is encouraged to make choices towards personal growth in seven dimensions of wellness: physical, social, emotional, spiritual, intellectual, occupational/vocational and financial.  Most workplace wellness programs focus entirely on physical health.  With a whole person wellness approach, the physical needs will not be downplayed, but will be held in equal importance as the dimensions that involve mind and spirit.  In whole person wellness a high priority is placed on prevention, individual involvement and the responsibility we each have for achieving optimal wellness of body, mind and spirit.


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