Want to make healthier choices? Simple food swaps can significantly reduce sugar, salt, and fat in your diet. Next time you shop, try these easy alternatives! Even a couple of swaps daily can make a big difference, and the more you incorporate, the healthier you'll be!
Energize Your Mornings: Start with a refreshing boost! Sip detox teas throughout the day, or kick things off with this easy cleanse drink: mix 12-16 oz of water with 1-2 Tbsp apple cider vinegar, 2 Tbsp lemon juice, a dash of cinnamon, and stevia to sweeten.
Fuel Your Day with Breakfast: Don't skip breakfast! It's your secret weapon against overeating and gets your metabolism humming. Remember, every meal and snack should include protein, fat, and fiber. Try a smoothie filled with fruits, veggies, seeds and collagen powder for a feel good day!
Prioritize Lean Protein: Aim for 4 ounces of protein per meal. Opt for lean, low-calorie options like cold-water fish (wild salmon, tilapia, halibut, sardines – you get the idea!), chicken or turkey breast, or even ground bison instead of hamburger. When shopping, check those labels and choose meats with around 40 calories per ounce to stay on track.
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Fuel your day with healthy fats! Aim for 1-3 servings to boost your energy, sharpen your mind, and stay full longer. Delicious options include nuts, seeds, olives, avocados, salmon, olive oil, and avocado oil. Just remember to keep nuts and seeds to ¼ cup daily due to their calorie density.
Get your fiber fix! 25+ grams daily will keep you feeling satisfied and support healthy digestion. Load up on beans, brown rice, oats, quinoa, sweet potatoes, dark leafy greens, artichokes, avocados and raspberries. Combine beans and rice for a complete protein punch!
Enjoy fruit in moderation. Stick to 1-3 servings daily, focusing on the best options: berries, pears, apples, grapefruit, lemons, limes and avocados.
Say Goodbye to Unhealthy Snacking: Prepare meals ahead of time and keep healthy snacks like seeds, nuts, fruit, hummus & veggies, or tuna/salmon on hand.
Choose Wisely: Minimize cheese, dark/fatty meats, and processed foods.
Unlock Your Potential: Explore eliminating dairy, gluten, peanuts, corn, sugar, eggs, and soy to potentially experience relief from allergies, hormone imbalances, inflammation, bloating and low energy.
Embrace Wellness: Practice stress reducing habits like deep breathing & meditation. Hydrate with 8-10 glasses of water (more with activity/heat), and prioritize sleep. Learn more in my Water & Sleep Health Guides.
Healthier Alternatives
Sweeten Smartly: Ditch the sugar and other sweeteners! Opt for Stevia, Truvia, Munk fruit or sugar alcohols instead.
Dairy-Free Delight: Swap regular milk for unsweetened almond milk or explore other nut and seed milk options. Sweeten the entire carton with stevia for easy use, and vanilla bean extract if you wish.
Cooking with Care: Replace vegetable oils with extra virgin olive oil or avocado oil, especially for high-heat cooking.
Yogurt Upgrade: Buy plain, unsweetened Greek yogurt and add your own fruit and sweetener (stevia) for a customized healthy treat.
Chocolate Fix: Blend cocoa powder with sweetener for a healthier chocolate indulgence. Try chia seed pudding - yum!
Peanut Butter Power: Switch to powdered peanut butter for a significantly lower calorie and fat option.
Chip Craving Cure: Skip the potato chips and try baked sweet potato or veggie chips instead.
Sweet Tooth Savior: Curb cravings with sugar-free gum like Peelu or Pur (made with xylitol, available on Amazon).
Smoothie Boosters: Enhance your smoothies with Greek yogurt, cinnamon, avocado and fiber (hemp or flaxseeds) for a more satisfying and nutritious blend.
Fiber Fill-Up: Mix psyllium husk powder in water or take capsules for an inexpensive and effective way to increase your fiber intake. Or add ground hemp/flaxseeds to meals.
Collagen Powerhouse: Add collagen powder to coffee, milk substitutes, yogurt, smoothies, soups, baked goods, pancakes, muffins and cookies to feel full longer, boost your protein intake and improve signs of aging.
By implementing these healthier alternatives, you can significantly improve your overall well-being and make smarter choices for a balanced diet and a healthier, happier you!
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