Weight Loss: Top 10 Food Swaps
Food is information. When we eat foods that are toxic, chemical-laden or that simply don’t jive with our systems, our bodies strike back by presenting us with symptoms. Weight gain, fatigue, headaches, bloating, itchy skin, runny nose and puffy eyes are just a few of the ways that your body is talking to you and telling you that it doesn’t like what you’re doing.
Rather than making dramatic 180 degree change overnight, I find it much more effective to focus on small, simple shifts that, when done consistently, lead two big and (more importantly) LASTING change. Insert food swaps here. The following substitutions are powerful and effective, yet very approachable:
Himalayan pink salt for Morton® salt - salt is VERY misunderstood. We NEED minerals to balance our blood pressure, nourish our cells, detoxify, energize and support neurological function. Salt provides us these minerals. But not just any salt. Skip the bleached, chlorinated, heated and heavily processed Morton® salt and opt for unrefined, full-spectrum pink salt.
Nut milk for cow’s milk - cow’s milk is one of the top inflammatory foods that contributes to sinus congestion, seasonal allergies, stomach cramping and skin eruptions. Switch to almond, cashew, coconut or hemp milk instead.
Sunbutter® for peanut butter - peanuts contain a specific type of mold called aflatoxin. Mold is heavily linked to headaches, bloating, brain fog and achey joints. Sunbutter®, aka sunflower seed butter, is just as tasty, without the negative side effects.
Sweet potatoes for white potatoes - the more colorful the food, the more antioxidants it contains. Sweet potatoes are rich in vitamin B6, potassium and beta carotene - energizing, anti-aging AND naturally beautifying.
Avocado oil for grapeseed oil - although touted as a high smoke point oil, did you know that the ratio of (inflammatory) omega-6: (anti-inflammatory) omega-3 fats in grapeseed oil is 700:1?! A healthy ratio, for comparison, is between 2:1 and 1:1! When cooking, you do want a high-heat oil (which is NOT extra-virgin olive oil friends!). Avocado oil is a much cleaner, safer bet than grapeseed or even Canola oil and its smoke point is an impressive 520 degrees.
Whole grains for flour products - the less bread, pasta, bagels, chips, crackers and cereal you eat, the less inflammation you will have. I recommend opting for whole grains such as brown rice and quinoa instead and keep portions controlled to 1/2 cup or less per day.
Dark chocolate for candy - rather than sugary candy, cookies, juices and soft drinks, satisfy your sweet tooth with >70% cacao content dark chocolate instead. This natural dopamine booster is sure to elevate your mood, energy and brain power almost immediately.
Matcha for coffee - coffee, especially first thing in the morning on an empty stomach, is dehydrating, overstimulating to the adrenals and a common reflux trigger. Avoid the notorious coffee “crash” by opting for matcha green tea instead. Great in a smoothie or latte, matcha offers a more balanced, sustainable buzz that’s packed with disease-fighting antioxidants.
Beans for tofu - up to 93% of American-grown soy is genetically-modified (GMO) and you better believe that the tofu in your stir-fry or atop your vegan salad is not organic, unless otherwise stated. Play it safe by eating Mother Nature’s natural plant-based protein: beans.
Roasted chickpeas for chips - chips are fried in inflammatory oils, void of nutrients and heavy on the starches. Keep your blood sugar balanced while satisfying your salty, crunchy tooth by eating fiber and protein-packed roasted chickpeas instead.
There you have it - the top 10 healthy swaps that will make you less puffy and inflamed, hangry and irritable, without feeling the burden of taking on yet another “diet”. Your local health food store awaits!
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