Today I want to show you 4 of my top food swaps that will make a big difference in your waistline and in your energy.
Food swaps are not always the most obvious things …definitely not always calorie for calorie. That’s why I’m really excited to share some little tips that will make a big difference in your long-term health – the ultimate goal.
- Swap out Garlic Salt. Instead, use regular garlic powder and regular sea salt. When you buy anything pre-mixed, the quality tends to diminish. Oftentimes, they use really low quality salt, and there’s a very big difference between table salt and sea salt.
With a high quality sea salt, you’re getting a lot of great minerals and it can have a lot of great health benefits. Regular table salt is just not the same quality, and that’s what they normally use in garlic salt. Get them separately for the exact same combination, and this way, you can control the amount you want of each. Really try to get any condiments simple, plain and on their own.
- Swap out Oils. When it comes to oils, there’s a lot of information on which can be cooked on high heats, etc. As a general rule, sesame oil and olive oil are better to use at really low heats or drizzled cold for the most benefits. If you want to sauté something at a higher temperature, avocado oil is the way to go.
Most people aren’t taking the temperature of their oil, but if you cook above a smoke point of certain oils, it can release toxins and be really unsafe. If you are going to sauté, get in the habit of doing it at a lower heat and use avocado oil. Try to use olive oil COLD. My favorite olive oil (and that I find gives me the most health benefits) is Greek, cold-pressed and extra virgin.
Sometimes I sauté veggies in tomato, water or the tiniest bit of oil, and when it’s all cooked, I mix in a drizzle of olive oil on low heat for the last 10 minutes. This gives it that taste as if you used oil, but you didn’t put it on the heat, so you still get all the benefits.
- Ketchup & Mustard. I’m referring to the really processed, high in sugar, non-organic ketchup here. If you’re eating it everyday, I recommend switching to mustard as your condiment. Mustard seed and greens (the origins) are good for digestion and have so many antioxidants, minerals and anti-inflammatory properties. Whereas a lot of ketchup brands have high fructose corn syrup and added sugars.
As an overall rule, I recommend training your taste buds to like mustard. I hated mustard my whole life and now love it. I’ve done this with so many foods- slowly incorporating it, and I usually end up liking it.
- Swap out Peanuts. People always recommend eating peanut butter, especially if you’re vegan or vegetarian. I recommend avoiding peanuts altogether for a few reasons:
- Not a nut– Peanuts are considered legumes, so they’re difficult to digest and have a high percentage of allergens …not talking about a visible allergic reaction. This is more like a sensitivity or gastric upset.
- Susceptible to mold– The way they’re grown makes peanuts susceptible to growing mold, which can be unsafe. Peanuts can actually be a little bit toxic.
I’m not saying it’s the worst thing in the world, but if you could try switching from peanuts to almonds, not only will you save the risk of toxicities and stomach upset, but you’re going to get so many great benefits of almonds: full of healthy fats, great energy, great source of protein. For any nuts you eat, always make sure they’re raw, unsalted and unroasted for the most benefits.
Those are my 4 examples of little food swaps and alternatives you can make :)