Empower Eats: Summer Swaps To Try
Change requires change. The more committed we are to our current routines, the harder it can be to make a shift. You’ve heard it before: “The definition of insanity is doing the same thing over and over and expecting different results.” Sometimes, our love for certain things can keep us stuck in place, even if those things aren’t serving us anymore. It is a normal conundrum. But, if plagued, what can we do to shake free?
One of my favorite ways to create momentum for change is through simple nutrition swaps. This move requires no major heroics, just a few intentional choices. These shifts reduce calories, increase protein, and stabilize energy levels without leaving you feeling deprived. Also, if you feel better, you never know what you might accomplish next!
A word of note, though, you must allow yourself at least 4 weeks to see if your changes are effective. Do not give up in two weeks and consider using a metric other than the scale to check your progress. Some alternative options: as a tape measure at the waist, number of pull-ups or ring rows or sit-ups in a minute or how a piece of clothing fits. Choose something that you care about!
Here are some simple nutrition swaps that when employed regularly can reduce calorie load, increase nutrients to your system, and may lead to body composition changes.
Frozen banana + protein powder + nut butter vs ice cream
Sparkling water with lime vs soda or juice
Berry bowl with Greek yogurt vs frozen yogurt
Cucumbers + hummus or salsa vs chips + dip
Zucchini noodles or grilled veggies vs pasta
Turkey burgers or grilled chicken vs beef patties
Watermelon slices or frozen grapes vs popsicles
Berry smoothie with protein powder vs a milkshake
Hard-boiled eggs, tuna, or jerky vs cheese + crackers
Fruit-infused water vs lemonade
Chia pudding + almond milk + berries vs cereal or packaged pudding
Lettuce or collard wraps vs bread or wraps
Measuring out snacks vs pouring straight from the bag or scooping randomly from a tub
Smaller plates, cups and bowls - instead of oversized dinnerware
Mindset swaps to propel different actions
Catch those default thoughts and reframe to maintain change!
“I can’t” = “I’m choosing not to right now”
“I’ll start tomorrow” = “Next meal is a fresh start”
“I’m too busy” = “Maybe I need to realign my priorities”
“My diet went off the rails” = “I’m learning what works for me”
“I’ll never get there” = “Progress is one meal, one workout, one choice at a time”
“I deserve a treat” = “I deserve to feel good in my body”
“I’ve tried everything” = “I haven’t tried sticking with small changes long enough”
Berry Protein Soft Serve Ice-Cream
Serves 1 Ingredients:
1 cup frozen mixed berries
1 scoop vanilla protein powder
1–2 tbsp unsweetened almond milk
Optional: 1 tsp maple syrup or honey
Blend until thick and creamy. Scrape sides, pulse again. Serve right away or freeze 15–20 minutes for firmer texture.
Macros (approx.): 200 cal | 25g protein | 20g carbs | 2g fat
Chocolate Peanut Butter Ice-Cream
Serves 1 Ingredients:
1 frozen banana
2 tbsp powdered peanut butter
1 scoop chocolate protein powder
2 tbsp unsweetened almond milk
Blend until creamy. Serve immediately or freeze briefly.
Macros (approx.): 285 cal | 28–30g protein | 25–27g carbs | 4g fat | ~4g fiber
May our habits work for us, not against us!
Onward friends! 😎
Lift Over Forty: Week 4 👊
Workout of the Day: Michael
2025-06-25
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.
Warm-up | 5:00
10/10 leg swings (forward/back)
:30 calf stretch
5/5 hip circles/direction
10/10 lateral leg swings
50' high knees
50' butt kickers
50' karaoke
200-metre run
TECH | 2:00
WOD | TC: 30:00 | H:25
RX:
3 rounds for time:
800-metre run
50 back extensions
50 Ab Mat sit-ups
Intermediate Option:
3 rounds for time of:
800-metre run
35 back extensions
35 sit-ups
Beginner Option:
3 rounds for time of:
400-metre run
25 PVC good mornings
25 Ab Mat sit-ups
