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So you’ve been attempting to eat healthy. Or perhaps you haven’t even been trying. But perchance it’s something you’re thinking about. After all, you’re bombarded each day with news that tells you to lower your sodium intake, eat less packaged food, consume less sugar or re-invent your diet. But the truth is, it may be rather daunting when you genuinely throw open your cupboard, pantry and refrigerator and try to figure out what is healthful and what isn’t, and galore of these fear-mongering articles don’t genuinely tell you how to eat healthy. And to make the problem even worse, if you actually do throw out those unhealthful items like potato chips, frozen hot dogs, candy bars, white flour and sweet cereal, what do you in truth replace them with? How do you eat healthful without starving yourself? Consider this article your “Dummies Guide to Eating Healthy”. With the simple substitutions outlined here, you may gradually eliminate the items in your kitchen that will make you fat, sick, fatigued, sore or grumpy, and without apparent effort replace them with the items that will transform your body and make your health rise to new levels. Here’s how it works: I’m going to list a ordinary item from your kitchen that you may or may not realize is unhealthy, and then give you galore substitute selections for that item that you must be competent to find at your local grocery store. You may then make the simple healthful feed substitution and move on down the list to prepare for healthful grocery shopping! Are you ready to start? Soda pop, Coke, Dr. Pepper, Kool-aid, etc. – Substitute sparkling water with natural flavors, purified water, or nuun (naturally flavored tablets you may drop into water). Juice “Cocktails” or “Drinks”, Powdered or Artificially Flavored Drinks (i.e. Frozen Orange Juice Concentrate, Fruit Punch, etc.) – Substitute unsweetened fruit juices like cranberry or fresh squeezed juices like orange. Black tea and Coffee – Peppermint tea (decaf substitute) and green tea (caffeine substitute). Try an energy powder like Delta-E if you need a larger energy surge. White Pasta (of any shape) – Substitute whole wheat pasta, spelt pasta, sesame pasta, Miracle noodles (calorie-free noodle). White Rice – Substitute quinoa, amaranth, brown rice, buckwheat, millet, barley, rye or oats. White, Wheat, Rye, Barley or Oat Flour – Substitute ground whole grain flour (Arrowhead Mills has good brand). Boxed “Sweet” Cereals – Substitute Kashi Go Lean, Bob’s Red Mill, Nature’s Path Corn Flakes, any Health Valley brand, or any Arrowhead Mills brand. White Flour Crackers – Substitute rice cakes, rye or spelt crackers, or whole grain wafers. Margarine – Yes, it’s genuinely not healthy. Substitute butter, in very little amounts. Vegetable Oils (includes canola oil, sunflower oil, soybean oil, cottonseed oil and safflower oil) – Substitute extra-virgin olive oil or grapeseed oil for low temperatures/dressings, and extra virgin coconut oil for high temperatures. Regular Milk – Substitute plain rice milk, plain almond milk, or powdered goat’s milk (I commend Capramilk). Cheddar Cheese or Swiss Cheese (or any other high calorie “blocks” of cheese) – Substitute pre-shredded fresh parmesan, crumbled goat or crumbled feta cheese. Better for you and you’ll use less. They likewise make something called rice cheese, but it’s more expensive. Flavored Yogurt – Substitute plain, fat-free yogurt, and add flavor with a handful of frozen or fresh berries. You’ll save yourself from consuming over 4 teaspoons of added sugar. Distilled Vinegar – Substitute apple cider vinegar with less toxins. Aluminum Baking Powder/Baking Soda – Substitute aluminum free, low-sodium baking powder. Cocoa, chocolate – Substitute “carob” (extremely low calorie and tastes similar, you may get it as chunks or powdered). White Sugar & Corn Syrup – Substitute raw honey and pure maple syrup, or Stevia for zero calories. Splenda, Sweet n’ Low, Artificial Sweeteners – Substitute Stevia. Brown Sugar – Substitute molasses or dried raw may juice. Potato Chips – Substitute baked chips or vegetable chips. Dried Fruits (with sulphur) or “Packaged” Trail Mix – Substitute dried unsulphured fruits and raw, unsalted nuts from bulk foods aisle. Regular Peanut Butter – Substitute natural peanut butter with no added sugars or salts or, better yet, almond butter or cashew butter. Canned or Frozen Fruits with Added Sugars – Regular raw fruits from formulate aisle. Commercially Raised Animals Fed Grains/Hay Treated with Chemicals and given Chemicals to Keep Them “Healthy” – Substitute lean free range chicken and turkey, locally raised or organic, grass-fed beef, venison, buffalo or bison. Also eat more beans, peas, lentils and whole grains, and use protein powders. Here’s an easy way to do it: get out a pen and piece of paper, go through your pantries and refrigerator, find any of the “bold” type insalubrious foods above, and write down on the piece of paper what the substitute ought to be. Then go shopping. Once the healthful feed substitutions are in your house, you’ll be set to go! Did I miss any popular foods for which you still need substitutions? Just e-mail ben@bengreenfieldfitness.com. And remember: the definition of insanity is doing the same thing over and over again, and expecting the same results. Don’t get stuck in that rut. Once you commit, make these changes, and re-invent your diet, I may guarantee that you will be competent to watch the fat in a literal sense melt away while your health, performance and energy levels soar! |
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