Slimming Substitutions

Slimming Substitutions

We all love to indulge from time to time, but nutritionist Peggy Kotsopolous says we can do it GUILT FREE by making small changes! She came by to tell us all about slimming substitutions that taste great and can help you lose weight too!


1. Instead of sugar or molasses:

Try this: Yacon Syrup

Why it's a skinny secret?

Yacon syrup is a NATURAL, LOW-CALORIE sweetener that actually helps to balance blood-sugar. It's made-up primarily of fructooligosaccharide (FOS), which acts as a prebiotic that stimulates colon health, helps increase the absorption of vitamins and improves that health of certain probitoics (improving healthy intestinal flora). FOS also helps with the absorption of calcium. It can be used as sugar or molasses substitute in recipes (however, you want to use less than half the amount of yacon as you would regular sugar, as it has a strong taste), or can be use it to sweeten cereals, such as oatmeal.

2. Instead of noodles:

Try this: Kelp noodles or yellow zucchini noodles (I have this spirulli slicer that makes spaghetti noodles out of zucchini) or you can make 'linguini' ribbons with a potato peeler.

Why it's a Skinny Secret?

It's extremely low-calorie and low-carb (1 cup has only 12 calories, 2g carbs and 0 sugar) and it's made out of kelp, which helps to support thyroid function. The thyroid is directly responsible for your metabolism. A sluggish thyroid equals sluggish metabolism. Kelp is high in iodine, which stimulates the thyroid and can aid in weight-loss.

3. Instead of muffins:

Try this: Mana Bread

Why it's a skinny secret?

Mana bread  is sprouted grain, cake-like bread that has a muffin consistency/taste. Because the grains are sprouted, they are easier to digest and assimilate, and the nutrient profile is increased tenfold. They are way more nutrient-dense than regular breads, cakes, muffins, and they are loaded in enzymes. All completely natural, it has zero refined sugars, is loaded in complex carbs, is low in fat, and won't give you the bloat!

4. Instead of coffee:

Try this: Yerba Mate (healthier than coffee and great for weight-loss)

Why it's a skinny secret?

It's a natural fat-burner! Yerba mate is a South American herb, a member of the 'holly' family, grown in South America (cultivated in the rainforests of Paraguay). Yerba Mate is rich in nutrients, including B vitamins; Vitamins A, C, and E; and the minerals calcium, magnesium, iron, potassium, and selenium; and powerful antioxidants. Researchers have indicated that yerba mate could be beneficial as a weight-loss aid. They noticed a thermogenic effect in healthy individuals, indicating a rise in the proportion of fat burned as energy. In another study, yerba mate was given in combination with the plants guaranĂ¡ and damiana. This combination prolonged gastric emptying (which made the subjects feel "fuller" longer) and reduced body weight. Yerba mate is popularly consumed as a tea (makes for a great coffee substitute), and has also been extracted in supplement form used in many weight-loss products.

5. Instead of white flour:

Try This: Coconut Flour

Why it's a skinny secret?

High in fiber! It has 58% dietary fiber. Fiber is essential for weight-loss as it promotes a feeling of fullness. It's also gluten-free/wheat-free so you won't get the bloat.   

6. Instead of store-bought frozen yogurt:

Even if it's fat-free, it's still laced with fat-causing sugar.
Try this: 0% Greek yogurt + frozen blueberries

Why it's a skinny secret?

No added sugar and TRIPLE the protein! It has 50% fewer calories, 75% LESS sugar and 3 times more protein than store-bought frozen yogurts. Stir frozen blueberries into your greek yogurt and the frozen blueberries will begin to 'freeze' the yogurt and you have your own delicious frozen treat!

Peggy's Guilt-Free Chocolate Mousse Recipe


2 cups cooked, pureed pumpkin (canned)
1/3 cup unsweetened cocoa powder
1/3 cup maple syrup
½ cup coconut butter (make sure it's heated to point of being liquid)
1 tsp cinnamon


Add all ingredients to a bowl and mix well with a spoon. That's it!


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