Simple Substitutions/Fixes to a Healthier you

Simple Substitutions/Fixes to a Healthier you 

By Patrick Vaughan

 

·         1.) Switch from chocolate milk to Skim milk; it’s less sugar/less fat/less calories

·         2.) Carry a water bottle with you all the time! (It prevents dehydration and your body feels better)

             -You are mostly composed of water after all! "Stay fluid my friends"

 

·         3.) Switch from Pop/sugary drinks to lemonade/water/diluted water

·         4.) Switch from Cheeseburgers and fries to Garden burgers w/ hummus or sweet potato fries

             -baked fries are better than fried

·         5.) Switch from Ice cream to sorbet (lower in fat, lower in calories, a “healthier” dessert)

·         6.) Switch from Ice cream to ricotta cheese/cottage cheese with dried fruit like craisins on top

             -you can even mix in fruit, or trail mix/nuts

·         7.) Switch from Potato chips and ranch/dip to pita bread and hummus or carrots and a light dip

·         8.) Bring healthy snacks if you can’t get a meal! (oranges/carrots/sandwich/yogurt)

·         9.) Instead of barbeque chicken sandwich, make a chicken salad

·         10.) Instead of fatty ranch dressings/etc. go with light vinaigrette and oil, or an Italian/Greek

             -Use dressing moderately, one-two squirts, you’re coating the salad, not putting it into a dressing soup 

             -Transparent dressings over creamy ones

 

·         11.) Grilled chicken instead of fried chicken

·         12.) Breakfast (skip the breakfast sandwich/sausage/bacon/etc.) to highly fortified cereals (lots of nutrients) and fruit

 

·         13.) Drink 2 glasses of Orange Juice or 3 glasses of milk within the day

              -Space it out

              -Be wary of water-soluble vs. fat. soluble vitamins. Your body has a maximum absorption rate, so that 200% vitamin C pill you're taken, well you're only getting maybe 25% Vitamin C from that single dose and the rest is going out the natural way in your bodily excrement 

 

·         14.) If eating cookies, go for the healthier choices like oatmeal cookies

·         15.) If eating desserts, avoid the high caloric desserts (double layer chocolate stuffed cake with chocolate), instead go for carrot cake or some cheesecakes

               -keep portions small… ex.) one scoop of ice cream, or a sliver of cake

·         16.) Instead of that morning cup of coffee/espresso shot, eat an apple (seriously. It is packed full of sugars that provide a similar sugar rush! It also has fiber, and it will even whiten your teeth!)

               -You could even try drinking tea, it’s better for you

·         17.) Switch from white bread to whole wheat (white bread is basically just a sugar-based bread)

·         18.) Remove cheese from sandwiches. If you must put something on it, try veggie or rice slices. Avocado works too (has fat in it, but it is a good fat!)

·         19.) Move from Ground beef to Turkey!!! Whether it be in pasta sauce, a burger or meatballs. 

·         20.) Switch from meat sauces to prego and other types

·         21.) If eating an egg, lose the yolk. Cuts down on cholesterol. I'm certain that there is something to buy out there that has only egg whites so it doesn't feel like a waste.

·         22.) DO NOT eat in front of a TV, this will help you to be more aware of satiety - when you're full/content. 

·         23.) If at the café, if you are worried about getting too much food, then lose the tray! or at home,

·         Buy smaller plates! The larger the plate, the more you will put on it, and the more likely it is that you will over eat.... that's psychology 101

·         24.) Dark Chocolate isn’t bad for you (it has lots of natural antioxidants) – remember everything in moderation though!

·         25.) Eat whole fruit instead of fruit juice when possible! Whole fruit has more nutrients and fruit juice can sometimes have added sugar and other ingredients such as "fake flavoring"
          -Remember to read the labels, and be wary of what you are putting into that body of yours!

Main Tips:

1.) Eat until content/full, NOT until your button is going to pop off of your pants/when your stomach hurts, this is called binge-eating. Your body knows when it has enough calories; so please just stop eating when you are full.**

2.) Depending on who you are as an individual, I will recommend to look up eating strategies - NOT DIETS - from which you can base your eating lifestyle. These include: Intermittent Fasting (check out what Justin Grinnell at the State of Fitness has to say on intermittent fasting), eat 5 meals a day (check out the benefits to multiple meals on the web), stick to the traditional three meals a day, or even improvise until you find what is right for you!

3.) Everyone is different, and there is NO set scheme. Eating right is a lifestyle choice, so pick something that you can live with and perform EVERY SINGLE DAY!  Diets don't work, they're too short term. So my suggestion is to start with a few of these simple substitutions for what you already eat/drink and watch the results. Maybe it will even inspire you to do more research and to continue changing a few of your bad habits at a time. The goal is not to "give up" those foods that you love, but to substitute them with something else that you not only will love, but that is good for you as well. 

4.) Lets start building a Healthier You!