8 Easy Food Upgrades To “Healthy”
June 8, 2016 // Nutrition
“Healthy” is a subjective measure. In terms of food, eating healthy can be challenging, thanks to deceptive marketing by major food companies.
For this particular list, I’m focusing on foods that reduce/eliminate inflammation as the objective variable for choosing these “healthy” food upgrades.
If you are experiencing bloating, stalled weight loss, and/or general GI issues, try making these upgrades to your normal food selections:
Juice –> Kombucha
Why? Kombucha, a fermented tea, contains many beneficial health components, such as probiotics, polyphenols, antioxidants, and many digestive enzymes. All of these components are thought strength the body to fight cancers and diseases. Plus, Kombucha helps heal leaky gut syndrome and a host of other GI-issues.
Granola Bars –> Rice Cakes
Why? Rice cakes contain two ingredients: Rice & Sea Salt. Less ingredients means less additives, preservatives, and processed chemicals. With only one ingredient to break down and absorb, your GI system will be strong and calm. Add some hummus or cashew butter on top for a healthier snack.
Whole Grain Cereal –> Puffed Rice
Why? Puffed Rice has one ingredient: Rice. Most cereals aim to be healthy, but often fall far short of this goal. Sweeteners and chemicals are used to improve the flavor and taste of an ordinary dry cereal, leaving your blood sugar negatively affected. Picture Rice Crispy Treats without the sugar and junk. It’s crunchy, tasty, and goes great when mixed with fresh strawberries and coconut milk.
Peanut Butter –> Almond or Cashew Butter
Why? Peanut Butter now ranks as one of the most modified and processed foods available to consumers. This means you’re likely ingesting plenty of unwanted, unhealthy chemicals. Almond or Cashew butters are great alternatives, providing a similar creamy, nutty flavor a better nutritional profile. The ingredients? Cashews & Sea Salt.
Milk –> Kiefer
Why? Dairy is associated with many types of inflammation, and most standard dairy products are often stripped of its natural enzymes, which is why many of us feel terrible after ingesting milk. To fix this issue, try switching to Kiefer, which is a fermented milk culture with many enzymes. Kiefer possesses many of the healthy gut bacteria (probiotics) that has been linked to reduced gut inflammation and GI issues. I personally use Kiefer in my meal-replacement shakes as the main liquid. It’s slightly thicker than milk, and has the consistency of a thin smoothie.
Almond Milk –> Coconut Milk
Why? Almond milk is a step in the right direction when switching from dairy to healthier options. However, coconut milk is proving to be the smarter choice in milk alternatives. Coconut has many health benefits, especially with its MCT (medium chained triglycerides), which helps lower cholesterol. Coconut milk also contains lauric acid, which means it’s easier for your body to break down the fat in coconut, yielding not only a great taste from the healthy fat, but an easier digestion and absorption.
Yogurt –> Greek Yogurt (Plain)
Why? Yogurt on its own has many digestive benefits, but often lacks a key macronutrient: Protein. Greek yogurt is the sensible upgrade in this category. Most greek yogurts contain 15-20grams of digestible protein. The other upgrade is buying Plain Greek Yogurt. Why? Anything other than Plain will contain sugars, sweeteners, and/or preservatives to give it flavor. To satisfy taste while being health-conscious, opt for Plain and add fresh fruit (blueberries, strawberries, etc.) or honey to your greek yogurt.
Ground Beef –> Ground Turkey Breast
Why? Beef is a tricky subject. Considering most meat comes from cows that were malnourished, abused, or fed terrible feed, ground beef is a common culprit of many digestive issues. Meat weighs heavy on the digestive system, and is associated with stomach bloat and general puffiness. Couple this with most people falling into the sedentary lifestyle category (<1 hour of physical activity/day), meat has more drawbacks than value for the common individual. Instead, consider Ground Turkey Breast when making your next dish. Turkey has no reported side-effects of any kind, and has a much better nutritional profile, with far less fat and added hormones.
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Try any of these health upgrades and you’ll experience a dramatic difference in stomach and physique!