Authentic Wellness May Newsletter

Healthy Swaps for your Favorite Foods

Eating healthy doesn't mean you have to give up all of your favorite foods and only eat a bowl of dry lettuce for the rest of your life.  It's all about making small changes that are sustainable instead of totally depriving yourself.  Deprivation usually ends in binging on sweets and unhealthy snacks, so instead it makes a lot more sense to find a healthier version of what you already love.  Below is a simple guide to "eat this, not that" to show you some healthy swaps for common foods in your diet. 

Ezekiel bread > white or whole wheat bread
Ezekiel bread is made using sprouted whole grains, legumes and seeds. Unlike most commercial breads Ezekiel bread contains no sugar, preservatives, or artificial ingredients.  Ezekiel bread has more protein, fiber, and absorbable vitamins and minerals, and is usually found in the freezer section since it doesn't have any preservatives.  They also make Ezekiel wraps if you prefer that over slices of bread. 

Cauliflower rice > white rice
If you haven't already tried cauliflower rice I would highly recommend it. It saves you a ton of calories and lends itself to nicely to any dish you would use rice in.  Its great as a side dish, in a stir fry, tossed in a warm salad, or even used to make pizza crust. 

Avocado> mayo
If you're looking for a spread for your sandwiches or wraps mash up an avocado and spread it on.  It is packed with healthy fats, vitamin b6 and vitamin c.  It will help create the same creamy texture as mayo without all extra empty calories.

Vegetable chips>potato chips 
There are tons of great options when it comes to swapping out potato chips for a healthier version of your favorite salty, crunchy snack.  Terra chips makes a variety of vegetable chips, pop chips are a great baked choice, and just plain popcorn is a great substitution as well.  

Zoodles>spaghetti noodles
Zoodles are zucchinis put through a spiralizer so they look like and have a similar texture as spaghetti.  You can dress them up with a delicious sauce just as you would regular pasta or toss them together with other veggies for an easy side dish.  Low in calories and high in vitamins and minerals, you won't feel guilty if you have a huge bowl of zoodles. 

Plain yogurt + fresh fruit>flavored yogurt  
Some flavored yogurts are loaded with sugar and artificial sweetener to enhance their taste.  If you don't like plain yogurt I suggest adding your own fresh fruit to yours and it will save you a ton of calories and unnecessary grams of sugar.

Homemade cookies > store bought cookie 
For all of you with a sweet tooth, this is a delicious cookie recipe that is flourless, and refined sugar free.  I have made them a few times and you can't even tell your eating a healthier version of a cookie.

Flavored sparkling water>soda 
If you're having trouble kicking your nasty soda habit try swapping out your soda for a flavored sparkling water.  It still satisfies that bubbly feeling you crave without all the unnecessary sugar and harmful artificial ingredients.  

These are just a few simple hacks to move towards healthier eating habits without feeling totally deprived of your favorite things.  Just remember everything in moderation :)

Client Spotlight of the Month

Congratulations to Jeff Singer for being this months client spotlight.  I have been training Jeff on and off for the last two years.  Since Jeff has recently "partially" retried he has made more time in his busy schedule to focus on his health and wellness.  We have been able to train consistently since January and it has really made a big difference in his strength, stability and stamina.  This goes to show that staying consistent is everything!  Congratulations Jeff, and keep up the great work!! 

Recipe of the Month

Since we are talking eat this-not that this month I wanted to share a healthier recipe for everyones weekend favorite,  pancakes.  These coconut flour pancakes are free of processed white flour and sugar, and are dairy free as well.  They are light,  fluffy and taste great!   

1/4 cup coconut flour
1/3 cup coconut milk
2 tbsp coconut oil
3 eggs
1-2 T honey
1/2 t baking powder
1/2 t vanilla extract
pinch of salt

1. Thoroughly mix eggs, coconut oil and honey together
2. Stir in coconut milk and vanilla extract
3. Add in coconut flour, baking powder, and salt and mix just slightly (don't over-mix)
4. Melt a dab of coconut oil or grass-fed butter in the pan then add 1/4c batter
5. Cook until browned, then flip and repeat
6. Top with maple syrup, fresh berries and coconut flakes and enjoy!