If you struggle with choosing just the right ingredients to put together a healthy meal, this is the guide will be your best friend!
While you can’t control what goes into those dishes when you go out to eat, you do have lots of control at home, and it may be a whole lot easier than you think just by making some simple substitutions.
How many of these items do you have in your refrigerator or cupboards?
Get a pen and paper, or your trusty smartphone, and put together a list of what they can be swapped out for. Then, the next time you go shopping, you’ll be much better prepared to go up against the battle of the bulge!
1. White Flour
White flour is highly processed.
The processing and refining procedure that’s used in making the flour not only takes a toll on our environment, due to chemicals that are used, including benzoyl peroxide, potassium bromate or chlorine dioxide gas used to bleach, but it also harms the body.
All of the chemicals listed above are considered fatal to animals and humans if swallowed, and can damage organ systems if inhaled in large concentrations, or when coming in contact with the skin.
Plus, both wheat and refined, bleached white flour is considered to play a major role in the obesity epidemic, as well as a wide range of chronic illnesses.
Due to its high fiber content, coconut flour is a great substitute for any weight loss plan.
You’ll be less likely to eat an entire box of cookies as you’ll feel full after eating much less. Plus, coconut flour doesn’t contain gluten – something that’s known to trigger weight gain and spike blood sugar levels.
2. White Sugar
Hopefully you already know just how bad refined white sugar really is!
It’s been completely been stripped of all nutritional value, and all it provides are empty calories as well as a quick path to weight gain and potentially, a multitude of chronic conditions.
While it’s still important to consume it on a limited basis, coconut sugar is arguably the healthiest alternative.
Coconut sugar is harvested from the sap of the coconut plant, in one of the most sustainable methods of sugar product. It also contains a small amount of fiber and other nutrients.
3. Vegetable Oils
Vegetables oils, extracted from plant seeds like canola (rapeseed), safflower, sunflower and corn, weren’t present in our diet until extraction methods were made available a little over a century ago.
They’re processed using harsh chemicals as well as typically being made from genetically modified seeds.
Not only that, but these oils are loaded with unhealthy omega-6 fats which are known to contribute to weight gain, unhealthy cholesterol levels and other health problems.
Unrefined, virgin coconut oil, on the other hand, is extracted from the kernel or meat of the coconut and is considered one of the earth’s healthiest foods.
While coconut oil contains 90% saturated fat, it’s actually an incredibly healthy type of fat known as lauric acid that the body utilizes for energy.
Switching out coconut oil for vegetable oil can help boost your metabolism and regulate blood sugar.
4. Bread Crumbs
While bread crumbs may not seem like they’re doing any major damage, if you’re buying it out of a box it’s probably been highly processed and has all sorts of unwanted compounds too.
You can cut calories in half, add some extra fiber and eliminate exposure to toxins but substituting rolled oats instead.
5. White Rice
White rice has gone through bleaching and all sorts of refining.
Despite having carbs, quinoa is loaded with protein and fiber, making it a great alternative. It also has 40 fewer calories per cup than white rice, making it ideal for any weight loss plan.
6. Mashed Potatoes
Mashed potatoes are a favorite comfort food for many people, and they can be especially hard to give up.
But the good news is, you can use cauliflower as a substitute for those tasty potatoes – not only is it the same color so your brain may be fooled into thinking it’s the real thing, but mashed cauliflower has a mild flavor that makes it tasty too – especially when adding some chopped garlic and plain Greek yogurt into the mix.
7. Cow's milk
Most cow’s milk is loaded with hormones that aren’t doing your body any favors.
Instead, switch for almond milk which is high in healthy omega-3 fatty acids, essential vitamins and minerals, like manganese, selenium and vitamin E.
It’s dairy-, soy- and gluten-free, and contains absolutely no cholesterol or saturated fat.
Yours in Health,
Danette
P.S. Please share this with your friends and I always love reading your comments below.
