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Simple Swaps

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The Today Show gave a warm welcome to our new book this morning in a segment with Al Roker.

Perfect timing since today marks the release of Simple Swaps.

As the subtitle says, the book shares 100+ easy ways to make small changes that can make a big difference in your weight, your health, and the way you feel. The simple swaps will help you cut calories, save money, and provide better nutrition as well as recipes that put these swaps into action.

Here are a few sample swaps from the new book:

Swap mayo for avocado - Instead of slathering your next sandwich with a tablespoon of mayo, try spreading on a few thin slices of avocado. You'll still get the satisfaction of rich flavor and creamy texture, but with fewer calories and the benefit of good fats.

Swap lasagna noodles for veggies. Pasta used to be a guilty pleasure for many Biggest Losersuntil they learned to make a healthy version. Try replacing lasagna noodles in your favorite recipe with slices of grilled zucchini or eggplant. Better yet, try the Veggie Lasagna recipe in Chapter 4!

Swap traditional yogurt for Greek-style yogurt. Greek-style fat-free yogurt contains the same number of calories as regular fat-free yogurt but has twice the protein and half the carbs. It's a creamy choice for smoothies, dips and used in recipes throughout the book.

Swap sugar for sweet spices. It's a good idea to start eating sugar-free yogurt and cereals, but you may miss the flavor of your old favorites. Try adding sweet spices such as cinnamon, nutmeg, and cloves to your favorite smoothies, cereal, yogurt, and even coffee or tea drinks. Not only do they add a delicious, sweet-spicy flavor, but they also contain antioxidants. Try stirring in a sprinkle of the Pumpkin Pie Spice Blend (recipe on page 116).

Swap other people's needs for your own. This is one of the hardest changes for many Biggest Loser contestants to make, and why their time at the ranchaway from relatives, colleagues, friends, and others who place demands on their timeis so valuable. It's important to understand that putting your needs first is not selfish. Your health and happiness are more valuable than any PTA meeting or dinner party. Allow yourself to focus on you.

Throughout the book, you'll also find advice and tips from The Biggest Loser experts, trainers, and the contestants themselves, who understand the challenges of fitting lifestyle changes into a busy schedule. These simple, budget-friendly swaps can make a major difference in your health and weight loss efforts. Start swappingand losingtoday!

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