If health, feeling great, performing well, or fat loss is your concern, than making an effort to eat foods with the highest amount of nutrition is very important. Here are 11 ways you can swap out the old for the new. We can enjoy our food without ever feeling deprived.
1. Nori seaweed, collard greens, or romaine instead of a wheat wrap.
These green alternatives are full of nutrients and low in calories. They will make your wrap beautiful and delicious and nutritious.
2. Flax Wrap instead of wheat wrap
Click here to learn how to make a quick, gluten free, Omega 3, wrap in the microwave.
3. Cauliflower “rice” instead of or white rice
This is a great alternative to white rice. I like to use 1/8 cup to 1/4 cup rice and then mix in the crumbled cauliflower. My plate looks full and my belly stays flat.
4. Zucchini pasta instead of Wheat Pasta.
Regular pasta is high in calories and low in nutrients. It is high in carbs and most likely made of wheat, which has been claimed to cause inflammation, bloating, weight gain and more. Switch it up with Zucchini Pasta instead of regular pasta.
5. Rutabaga instead of White Potatoes
White potatoes are not a bad thing. However they do have more calories and carbohydrates than Rutabaga. Rutabaga is delicious roasted like fries and served with a burger or chicken.
6. Blender Banana Ice Cream instead of Regular Ice Cream
A 1/2 cup of regular ice cream ca be upwards to 200 calories, full of sugar, and other additives. So try out this super easy Blender Banana ice cream instead. Chocolate, Raspberry, Peanut Butter, the options are endless!
7. Salmon instead of Tilapia.
Tilapia does not have any where near as much Omega 3 as Salmon. Omega 3 (specifically your ration of Omega 3 and Omega 6) decreases inflammation, prevents cognitive decline, and much more! Tilapia is mostly farm raised and mostly in China. The conditions of these fish farms are not great. Waste from other industrial businesses often contaminates the water. Read more here
8. Sparkling water instead of wine.
I do believe that a glass of wine a night is not going to be bad for your health or for your waistline. However, two, three, and more are definitely not going to be good for either. So switch it up with sparkling water. I love Trader Joe’s orange flavor!
Why? ECCG’s! and polyphenols! These compounds have been shown to increase energy expenditure and fat oxidation. LEMON has been shown to increase the absorption of the catechins by as much as 13% according to two studies by Purdue University.
10. Coconut Oil, Avocado oil, Kerrigold Grass fed butter, or Olive oil
instead of Vegetable oil, Soybean Oil, or Canola oil.
Why? Vegetable, Soybean, Canola oils are much higher in Omega 6 fatty acids. When we have more Omega 6 fat in our diet and less Omega 3 fat in our diet it causes inflammation. Some studies think this is a big part of the rise of heart disease. This is a simplified explanation. Please read more HERE.
11. Olive oil and Vinegar instead of store bought dressings.
The first ingredient in most store bough dressings is soybean oil. So like I said above, this is going to destroy your ratio of Omega 3 to Omega 6 fats. Cause inflammation, and other negative health effects. So ditch the bottled dressings and just make your own.
Do you have any of your own healthy swaps? Let me know!