Substitute not Sacrifice

Making small shifts in our daily routine can lead to big health benefits.  The choices we make everyday impact our metabolism, thinking processes, sleeping patterns, energy levels and attitude.  Below is a list of common household food items that can be substituted for a healthier option.

Suggestions……..

Instead of White Flour: White flour is stripped of its two most nutritious parts; the bran and the germ. Most white flours are bleached to ensure its perfect “white” color. Found in a variety of products from white bread, pasta, cookies, pancakes, muffins, bagels and wraps. Labels that read “enriched wheat flour” contain refined white flour. Whole Grains: 100% whole grain products and flours including spelt, brown rice, sorghum, whole wheat, kamut, buckwheat, oats, quinoa and many more.
Try Whole Grains: 100% whole grain products and flours including spelt, brown rice, sorghum, whole wheat, kamut, buckwheat, oats, quinoa and many more.

Instead of White Sugar: When sugar undergoes a refining process, it is stripped of its vital nutrients including chromium. Watch out for cookies, pop, candy, cereal, and fruit juices that contain added sugar. Sucanat: This alternative to white refined sugar is a form of cane sugar that contains the molasses content and its original nutrients including chromium. Sucanat can be used cup for cup to replace sugar in recipes.
Try Sucanat: This alternative to white refined sugar is a form of cane sugar that contains the molasses content and its original nutrients including chromium. Sucanat can be used cup for cup to replace sugar in recipes.

Instead of White Salt: White salt is stripped of its vital nutrients and contributes to poor cardiovascular health. Prepared and prepackaged foods have the highest salt content. Sandwich meat, margarine, and canned soup are some of the worst offenders. Sea Salt: Sea salt contains its original mineral content. High mineral content results in a colored salt. Look for pink, grey, brown and black. Any color besides white is a good choice.
Try Sea Salt: Sea salt contains its original mineral content. High mineral content results in a colored salt. Look for pink, grey, brown and black. Any color besides white is a good choice.

Instead of Margarine: Margarine is a highly processed food product. It is typically high in sodium and funny fats that do not contribute to a healthy body.
Try Coconut Oil: Coconut oil is a wonderful alternative to margarine. This fat is a clean burning, plant based product. It can replace margarine in recipes, used on toast and for sautéing. Anywhere you can use margarine, coconut oil can be used in its place. It tastes great too!

Choosing to make these small changes will improve your health in the short term and well into the future.   Which one will you try first?

Adrianne Smith
RHN
Bundles of Energy

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