So Long Muffin Top! Easy Calorie Cutting Strategies

pile of pastaHere’s another healthy bullet point list from your motivational speaker on health, of ridiculously easy ways to trim extra calories from our usual daily intake.  It may not seem like significant numbers at first but when practiced daily, over time, the savings adds up and before you know it those skinny jeans will be bagging around your ankles!

  • Better Your Drive Through Breakfast Sandwich – Picking up a handheld morning meal to go is fine, but ignore the call of that sausage, egg, and cheese—ask them to omit the cheese or choose the egg whites and veggies wrap. Those choices will look better on your thighs.
  • Slurp the Right Soup – Instead of an entire can of clam chowder with oyster crackers (or ANY cream based soups), opt for 1 cup of chicken noodle soup with a side salad topped with lots of vegetables and 1 tablespoon oil/vinegar dressing. You’ll cut back on sodium to boot.
  • Pick the Right Party Foods – Turn down three mozzarella sticks with dipping sauce and pick up two 1-inch cubes of cheddar instead.  You’ll avoid all the extra calories that frying adds.
  • App It UpMake your go-to restaurant dinner two non-fried appetizers instead of one big main dish.
  • Slim Your Sammie – Cut 250 calories from your next deli sandwich: Remove half the meat (it’s usually piled with two servings’ worth) and smear on 1 tablespoon of mustard instead of layering two slices of cheese.
  • The New Clean Plate Club – Go halfsies with your friend (don’t try this with your man) when eating out, and you’ll save at least 250 calories.
  • BYO Popcorn – A small movie theater popcorn can contain 500 calories—or more. Bring your own bag of light microwave popcorn (pop it at home and put it in your purse along with a bottle of water) to eliminate 250 calories.  Better yet, go the air-popped route for 31 calories per cup and sprinkle nutritional yeast on top (it tastes like parmesan cheese!).
  • Use Your Noodle – You can do even better than whole-wheat pasta. Really. Swap 1 1/2 cups cooked whole-wheat spaghetti for the same amount of cooked spaghetti squash. Top with marinara as usual, but pick shrimp as your protein instead of chicken breast to cut 42 calories. And you can still have cheese, just downsize your sprinkle of parm from 1 tablespoon to 1/2 tablespoon (or try that nutritional yeast I mentioned above). Mangia!
  • Skinnier Stir-Fry – Sauté vegetables in low-sodium chicken or vegetable broth instead of one tablespoon of oil, and you’ll cut 117 calorie. Save up to 250-calories by replacing beef with tofu and serving on top of soba noodles rather than rice.
  • Mexican Night Redo – No reason to skip the tacos, just tweak your menu: Wrap up your filling up in two soft corn tortillas rather than flour ones, then top off each with a tablespoon of non-fat plain Greek yogurt and salsa, not sour cream and cheddar cheese, for a total savings of 150 calories.
  • Break The Bread Basket Habit – The fresh baguette offered by many Italian restaurants may make your mouth water, but one portion dipped in a tablespoon of olive oil equals 300 calories. Ask your waiter to bring a small bowl of olives instead and nibble on five while you wait for your entree to save 280 calories

To be successful at this I recommend picking just one eating strategy from this list and one “moving” strategy from my previous blog list and work them into at least 5 days of your week.  Pretty soon it they will become a healthy habit, which will lead to our goal of Long Range Health!



Motivational Speaker Polly Pitchford didn’t always know the phytochemical benefits of kale, in fact, those words weren’t even in her vocabulary 30 years ago. Neither did she see any reason to do jumping jacks on a cement surface for an hour. But all it took was a chance vegetarian cooking class and some high-energy music to open her eyes upon a whole new world of healthy living. For 30 years Polly has practiced, studied, taught, educated and lived a healthy lifestyle that makes her such a powerful speaker.

Polly’s down-to-Earth and humorous approach mirrors her own lifelong journey to lasting, positive changes. The audience walks away with tangible plans for improving their health and their lives through food, fitness and fun.
To book Motivational Speaker Polly Pitchford, call 941-685-7725 or visit her at

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  1. Wow! This is a GREAT list! I'm going to print it out and refer to it frequently! Thanks Polly, for keeping this motivational speaker on the road healthier!

  2. Polly, you have to tell me more about this nutritional yeast that tastes like parmesan. Seriously. What brand? I've always wanted to cook spaghetti squash. Do you have a secret that makes it easy and tasty? Always appreciate your insight to better living.

    • Any brand is good, Colette.  I usually buy just the amount I need in the bulk section of a health food store.  Remember, though, it's not JUST like parmesan but close enough and I think it's yummy in and of itself!  Cut spaghetti squash in half lengthwise, invert it on a baking sheet or pan with 1/2 cup water.  Bake at 350 for 35-50 minutes, until a knife inserts easily through the skin.  Using a fork (and an oven mit) scrape out the strands from side to side into a bowl.  I like tossing with a little marinara and fresh basil or evoo and fresh garlic and parsley! Enjoy

  3. What a great idea – actually, all of them are great ideas!!!  Thanks for sharing them.  Now, I'm off to print this out as a reminder when I'm in the mood to make bad choices.

  4. Thank you Polly, for your very easy tips on how to whittle my middle.  I absolutly LOVE the idea to ask the waiter to bring olives instead of bread – I cannot wait to use that idea the next time I get to go out to dinner!

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