Carolyn Phillips: Talks Food Swapping

Fit-inista Carolyn Phillips– our on air personal trainer– is back with more tips to get you in shape and what you need to do to stay that way!

Eating healthy doesn’t have to mean giving up all those foods you love… and this week, Carolyn Phillips shares some food swaps that will let you enjoy some of your favorite meals in new, healthier ways by switching a few ingredients around.

Here’s one example– Gina J loves to make chocolate cakes, and Carolyn has a recipe for an alternative chocolate cake– with prunes, bananas, black beans, avocados and apple sauce.

What Substitutes for Flour?

Black beans.  Rinse, drain and puree a cup of beans and it will replace a cup of flour but with 200 calories less.

What Substitutes for Eggs?

Bananas!  This will change the flavor a little bit, but bananas will add the tasty fat texture of the cake.

What Substitutes for Butter?

Prunes!  No, really.

What Substitutes for Sugar?

Apple Sauce.  This will not only add fiber but it cuts about 600 calories out of the cake overall.

This next one isn’t for cakes, but you can sub in avocados instead of mayonaise.  Avocados are great– they can go on sandwiches or salads, mixed in shakes, even mixed in a tuna salad instead of mayo.  Avocados have monounsaturated fat, which is healthy for you and cuts out tons of calories.

Instead of iceburg lettuce, try some kale or spinach, which will add fiber, vitamins, calcium and antioxidants to your meal.  Carolyn will admit that kale is an acquired taste, but it’s very good for you, and she was impressed when she bought from a local farmer instead of the grocery store.

For more from Carolyn Phillips, check out, or for all things stretching, life, love and happiness, go to Carolyn’s blog at

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