Have you ever gone on a trip and found out you’ve been UPGRADED? Maybe it’s for a flight, car rental, or even your hotel room. Everything feels like a treat … better seats, better ride, better sleep.
Well … that’s what your body feels like when you UPGRADE your food choices. When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade!
Basically, it’s all about SWAPPING out things that block you from your results … and replacing them with foods that move you closer to your goals!
Here are just a few examples of upgrade swaps to try:
- Chips → Nuts
Why upgrade? Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up. Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs.
Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent less likely to develop coronary heart disease!
TIP: Portion control is everything. One serving of nuts equals about 1 oz., or about ¼ cup (38 grams). Savor each and every bite!
- Cookies/Cakes/etc. → Dark chocolate
Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats) … and you’re replacing it with an ingredient that actually helps you! The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.
Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.
- Soda → Herbal Tea
Why upgrade? Most of us already get way too much added sugar. The American Heart Associates suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).
But … get this!!!
A single 12-oz serving of soda contains 7-10 teaspoons of sugar. GROSS. Not only that, but studies link diet soda to weight gain, diabetes, and heart disease.
Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great!
- Steak → Salmon
Why upgrade? You’re swapping out saturated fats for healthier fats that protect your health. Steaks, burgers, and hot dogs are all high in saturated fat that can raise your level of LDL (“lousy”) cholesterol that’s linked with heart disease.
Fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque buildup in your arteries.
- Pasta/Rice/Potatoes → Veggies … Especially Green Veggies!
Why upgrade? For starters, most of us don’t eat nearly enough veggies. If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.
Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar. By swapping in veggies, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.
As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.
Small changes really can make a big difference in your results, and in your life.
REFERENCES:
www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/
www.hopkinsmedicine.org/health/wellness-and-prevention/5-hearthealthy-food-swaps
It’s time to set some rules…
If you don’t have a list of NON-NEGOTIABLES you could be missing out on one of your best tools for staying on track when you find your healthy habits slipping away. Let’s say your schedule suddenly gets crazy. So you grab a takeout meal (or two)… miss a workout… and...
The “military method” to fall asleep fast
Ever thought about how soldiers manage to sleep amidst the stress and danger of a warzone?The answer is…It takes practice. Back in World War II, U.S. Navy pilots used a 6-step method that — allegedly — helped them fall asleep in 120 seconds or less after 6 weeks of...
This will help you look younger…
Want my BEST anti-aging tip? Stay active. I know it might not be what you want to hear, but it’s a cold, hard fact that physical exercise can slow down aging.
Carrot vs. stick
Which motivates you more: Running toward something you want (a “carrot”) OR Running away from something you want to escape (a “stick”)?