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Healthier Food Swaps & Weight Loss Tips


Buy Detox Tea or make a daily cleanse drink: 12-16 oz water, 2 Tbsp apple cider vinegar, 2 Tbsp lemon juice, tsp of cinnamon & stevia.


Eat Breakfast! It fills you up so you don’t overeat throughout the day and gets your metabolism going.

Each meal / snack should have PROTINE, FAT & FIBER.

Protein (4-6 oz per meal) - Lean low-calorie meats: Cold water fish, wild salmon, Alaskan halibut, sole, sardines, wild scallops, tilapia, tuna, chicken breast, turkey breast (also ground) can be used instead of hamburger or try ground bison. Read labels and only buy meats with close to 40 calories per oz for weight loss/maintenance.


Healthy Fats (1-3 serving per day) – Give energy, brain power and make you feel fuller longer. Nuts, seeds, olives, avocados, salmon, olive oil, coconut oil. Do not consume more than ¼ cup of nuts/seeds daily due to high calories.


Fiber (25+ grams daily) – Makes you feel fuller longer and helps with digestion. Beans, brown rice, oats, quinoa, sweet potatoes, dark leafy greens, artichokes, avocados and raspberries. Mix beans & rice / quinoa together to make a complete protein.


Keep fruit to 1-2 servings per day. Best options: Berries, grapefruit, lemon/limes & avocado.



Healthier Alternatives

Sugar or other sweeteners –swap to Stevia

Milk – unsweetened coconut milk or almond milk, add stevia to entire container.

Oats – switch to Quinoa flakes (higher protein & gluten free)

Vegetable Oils – Extra Virgin Olive Oil, for high heat cooking -Coconut & Avocado Oil

Yogurt - unsweetened plain greek yogurt – add fruit and stevia

Chocolate – cocoa powder & stevia

Peanut butter – powdered peanut butter (lower calories)

Potato chips – baked sweet potato or veggie chips

Chew Gum to curb sweet tooth – Peelu made with Xylitol (Amazon)

Add greek yogurt, cinnamon, avocado & fiber to smoothies.

Add fiber to feel fuller – psyllium husk powder is inexpensive choice and has no fillers.

Add *collagen protein powder to baked goods – pancakes, muffins, cookies, coffee, milk substitutes, yogurt, smoothies, baked goods, soups

*Meal hints for weight loss

3 meals day + optional snack

Eat every 4-6 hours but not 3 hours prior to bed

Go 10 – 12 hours without food from dinner to breakfast

Prepare meals ahead of time to omit unhealthy high calorie snacking. Always have a snack on hand – protein bar, nuts, cut veggies, hummus, tuna/salmon pack.

Minimize cheese, dark & fatty meats, anything processed

Omit the following to rid yourself of allergies, hormone imbalances, inflammation, belly bloat and to have more energy: Dairy, Gluten, Peanut, Corn, Sugar, Egg, Soy.


Reduce Stress, drink more water and get adequate sleep.

Water is the most important catalyst in losing weight and keeping it off. 8 – 10 glasses per day & more with exercise and hot climates. See my Healthy Habit Challenges on Water & Sleep for more detailed healthy tips & advice on those. https://www.healthylifecreations.com/blog


*Benefits of a high quality Collagen Powder: https://www.healthylifecreations.com/copy-of-collagen-deal-1


If you enjoyed these tips, I invite you to join my Private Facebook page for helpful tips and advice on aging, energy, hormones, gut health and so much more:

https://www.facebook.com/groups/healthylifeconsulting




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