Easy Swaps to Get You Eating Better
I did not transition to a wholefoods/Paleo diet overnight. In fact, I fought it initially.
Decide to only change that one thing and only when it’s done should you sub in the next thing.
A typical day in my diet prior, and when I was always feeling unwell and tired.
Breakfast: Toast, sugar-laden cereal or other sugary breakfast with sugar on top.
Snacks: Muesli bars, up and go, fruit (very occasionally).
Lunch: Pasta, sandwich or teriyaki chicken and rice.
Mid afternoon snack: Slice of cake, sweet biscuits, lollies, chocolate bars or sweet pastry.
Dinner: Meat, 3 vegetables, starchy side- white potato, pasta, rice or other grain.
Dessert: See snacks and add ice-cream.
I look at this now and it feels so foreign, but it really wasn’t that long ago.
Now a typical day in my eating is
Breakfast: Paleo coconut bread or my favourite seed and nut bread, coconut milk chia pudding or Paleo mince and sweet potato, hardcore green smoothie/other veggie-full smoothie.
Snack: celery sticks (with nut butter), activated nuts or homemade Paleo “treat” (GrF, DF, RSF)
Lunch: Salad, leftover meat and vegies from dinner (Paleo/wholefoods only)
Dinner: vegetables and meat, occasional sweet potato
Dessert: (rarely) 2 slices homemade Paleo dark chocolate, a couple of pieces of honey halvas (tahini and honey), Paleo chocado mousse, peppermint tea
Liquids drunk: water, peppermint tea, occasional green tea, once a week almond milk chai latte, smoothies - predominantly vegetables, one or less servings of fruit, superfood powdered top ups.
It’s no wonder that I feel worlds better nowadays, my body is actually being nourished.
If you are beginning to overhaul your diet or needing to resume a healthier diet after some time off, I recommend starting with just one thing first.
What is the one thing that you eat or drink is having the biggest impact on your health?
Decide to swap out that one thing for a healthier alternative…
Cakes/Biscuits/Slices, Sugary Treats - make some sweet treats at home with wholefood ingredients and unrefined sugar and have those instead or have fruit, even dried fruit is (somewhat) better than processed, refined sugar, grain products. Or what about a handful of nuts?
Potato Chips, Hot Chips, Processed Salty Packeted Foods - try making your own sweet potato chips, stove top popcorn with real salt, grass-fed butter and coconut oil, slather your veggies in butter and real salt.
Soft Drinks/Sodas - try lime and soda water (not tonic), add delicious sweet fruits to your water bottle, oranges, cucumber, strawberries, lemon slices, get a soda stream and make your own carbonated water at home, switch to diet soda for the first 1-2 weeks, then cut it out all together. Whatever will help you kick this poisonous stuff.
Microwave/Convenience Meals - start making extra portions of every meal you do make, if you don’t cook, start. Just with something easy like a meat and salad/vegetable variety. If you have no desire to cook at all then at least purchase high quality ready-made meals from a paleo/wholefoods home or office lunch delivery service. Go for as minimally processed as possible, all ingredients you can pronounce, understand and that are actual foods from nature.
Caffeine - switch to green tea, herbal teas, blends of herbal teas and decide to limit yourself to 1-2 cups per day. Be aware that the quality of coffee/tea you drink is important too! Coffee is very prone to mould, check out the Bulletproof Executive and all his info on this at his site.
Starchy Processed Carbs - swap out for wholegrain alternatives, homemade is just about always better than bought, veggie noodles for pasta, cauliflower rice for rice, homemade bread, soaked, sprouted grains, sweet potato chips.
Dairy - switch to coconut products and see how you feel, try almond milk, make your own kefir at home.
Alcohol - if you think this is a problem for you, decide to cut down, you won’t drink what you don’t buy/have available. If cutting down or stopping for a few days in a row is difficult for you it is worth seeking help to get over this addiction.
Cigarettes - try an e-cigarette, or patches, breath spray, gum, hypnotism, counselling, work out why you still choose to do this to your body knowing the consequences. Try everything until you can kick this addiction.
Here's to you finding the happy balance for your body and being Happy, Well and Fed (delicious, healthy, inspiring, whole foods)
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Have you read the other posts in my wellness through diet section? Check them out