Part One of Unhealthy foods that are considered as healthy and their swaps
The Standard American Diet or S.A.D. is horrible. We are led to think that unhealthy foods are healthy because of the overuse of popular “diet fads” and clever marketing.
Today we will show you 30 swaps that will help you to upgrade your plate and upgrade your health. Maybe you know some of these foods. Get your family and friends involved and choose a day of the week to try some new recipe with some of these “healthy swap” from the list here.
Skim Milk < Almond, Coconut or Hemp Milk
Skim milk is full with synthetic vitamins that are there to replace the lost vitamins in milk solids and fat-removal in order to replace the calcium and protein lost in the processing. Just 1 cup of skim milk has 12 grams of sugar and 90 calories.
Choose the unsweetened coconut, almond or hemp milk. You will cut the calories in half and without any sugar. Also, they won’t contain the additives found in the dairy milk.
Pasta < Spaghetti Squash
If you eat spaghetti squash, that will help you to fill up the plate without adding so much calories. One cup of cooked squash has just 42 calories. That is 2% of the daily calorie intake if you are on a 1,500 calorie diet, or just 1.5% if you are on a 2,000 calorie diet. Due to the low calorie content of the squash, substituting spaghetti squash in the place of spaghetti pasta reduces the calorie content of the meal. You should choose a cup of squash instead of the pasta, and that will save you 179 calories. If you generally eat spaghetti once a week, the difference in calories in choosing the spaghetti squash translates to 2.5 pounds of weight loss in just one year.
One cup of cooked squash has about 10 grams of total carbohydrates and 2.2 grams of fiber.
Just one cup of squash has several vitamins B, vitamin A, C, K and E. The spaghetti squash provides a source of important minerals like zinc, calcium, manganese, copper and selenium.
Soy Sauce < Coconut Aminos
There are many misinformation about the health of soy. The unfermented soy, for sure has been shown to be a hormone disrupter, especially an estrogen mimicker. It is advised that people that have autoimmune disease or any kind of endocrine system imbalance (thyroid, adrenal glands, hormones) avoid soy because of its negative effects on the body.
Instead, choose a coconut aminos that are just a tad sweeter than the soy sauce, without the wheat or soy that the soy sauce has.
The most important benefit of the coconut aminos is the impressive amino acid content in a comparison with soy-based sauces. The amino acids are described as the “building block of protein”, and they are very important for the health. They contribute to the rebuilding and repair of the muscle tissue, support to enhance the overall nervous system and brain function and aid in boosting the immune system and energy levels. The protein after the water, is one of the most important substances in the body, and that is why it is so important to consume a diet that is rich in these amino acids.
Gatorade (or some others sports or energy drinks) < Coconut water plus Organifi
It is better than any sports drink. Named “nature’s Gatorade”, the coconut water is an isotonic drink that is natural and provides many of the benefits from the formulated sports drinks, including magnesium, electrolytes calcium, phosphorus, potassium and sodium, but in natural form.
Organifi is full with adaptogens, antioxidants and phytonutrients that keep you alkalized, energized and invigorated all day long.
Agave Nectar or refined sugar < Raw Honey
Most health food stores have the famous sugar substitute, agave nectar, which contains 70 to 80% fructose, which is more that the high-fructose corn syrup. Most agave nectar is laboratory-generated fructose syrup that has no nutrients.
The raw honey has antibacterial, antiviral and antifungal properties. It promotes digestion and body health, strengthens the immune system, is a powerful antioxidant, is a great remedy for all types of infections and skin wounds and eliminates allergies.
Sugar-Laden Latte < Organic Black Coffee with Coconut Oil or Butter
While the espresso drinks are so delicious, they have so many empty calories and huge amounts of sugar. The coffee is also a GMO crop, so if you want to avoid the nasty chemicals and pesticides, choose organic beans.
Instead of your daily low-fat latte with cinnamon, choose organic black coffee with coconut oil or butter. Also, you can add vanilla stevia for better flavor.
The coffee often gets a bad rap, but in fact the quality coffee consumed in moderation can have great benefits and it is high in antioxidants.
One study published in the journal “Plant Foods for Human Nutrition” discovered that the antioxidants in the coffee can decrease the oxidative stress in the body and also reduce the risk of health condition like cancer and also reduces the inflammation in the body. Another study that was published in the “Journal of Nutrition and Metabolism”, discovered that the coffee might help to treat and prevent diabetes by lowering the blood sugar levels after the meal.
Sugar < Cinnamon
The sugar can cause inflammation and the inflammation can cause disease.
While the cinnamon is full of awesome benefits and it is so good. The “true” cinnamon is the Ceylon cinnamon and you should search for that one when you are shopping at the market.
It is rich in a substance that is named cinnamaldehyde that is responsible for the positive effects on the metabolism and health. The cinnamon has large amounts of polyphenol antioxidants. In one study that compared the antioxidant activity of even 26 spices, the cinnamon wound up like the clear winner, even outranking some superfoods like oregano and garlic. It has anti-inflammatory properties that may help to lower the risk of disease and illness. The cinnamon increase the sensitivity to the hormone insulin. Cinnamon has been shown to reduce the fasting blood sugar levels and have a potent anti-diabetic effect at 1-6 grams per day.
The smell of cinnamon increases the cognitive function by 15 percent.
Margarine < Ghee or Butter
The margarine is nothing more than chemicals, dairy and sugar and it is created in a lab. There is absolutely nothing natural about margarine. The margarine is made from trans fat that is known as the artery clogging fat. Also, it increases the bad cholesterol or LDL levels and lowers the good cholesterol or HDL.
Ghee or butter, contains some amazing nutritional value!
The butter is a good source of vitamin A, E, K and D. Trace minerals that are found in butter like chromium, manganese, zinc, selenium, copper, which are powerful antioxidant. The butter has more selenium per gram in a comparison to wheat germ or herring. Also, the butter is a good source of iodine.
The fat in the butter is good for the immune system and also boosts the metabolism. The fat doesn’t make you fat, it is the sugar that makes you fat! The butter is also good for the skin health.
The butter contains Wulzen Factor, which is a hormone like substance that has so many functions. It can prevent arthritis and stiffness in the joints. It is also responsible for assuring that the calcium is accumulated in the bones rather than in the joints. You should know that he Wulzen factor can be found only in raw cream and butter.
Ghee is a butter with removed milk solids, that makes it a great option for those people who are unable to handle the dairy.
You should always choose organic and avoid hormones.
Bread < Collard Wrap
The bread is full of carbs and sugar that don’t help you if you are trying to lose weight. Also, it is usually cut with many not important ingredients for shelf life and some things like the gluten that will keep it chewy. The majority of the population has some kind of intolerance to wheat or gluten, and that is because of the way it has been over-processes. These factors usually lead to skin and digestive issues, and potentially chronic illness and disease and brain fog.
Collards are tasty and loaded with nutrients. Also, they are part of the cruciferous family and have the cholesterol lowering ability. They are full with minerals and vitamins, including vitamin A, C, K, calcium, manganese, B vitamins and fiber.
Salad Dressings from store < Apple Cider Vinegar and Olive Oil
These have so many ingredients like added sugar and filler. Instead of that, drizzle some Apple Cider Vinegar and olive oil, maybe a sprinkle of Celtic sea salt, and you have got an easy and great dressing.
Sour Cream < Greek Yogurt
Creamy dips, bakes potatoes, tacos… the sour cream is great. But, do you know that is better for you? The Greek yogurt!
The Greek yogurt contains good bacteria that are good for the immune health and the gut. But, if you can’t tolerate dairy, stay away from the yogurt, and try the organic kefir. The kefir is still technically a dairy, but the amount of good bacteria has been shown to help reverse the lactose intolerance, and makes it easier to digest the dairy products. You should always buy organic.