13 Nutritional Swaps For People Trying To Live Healthier

You don’t have to be miserable to be healthy, but you do have to make a little bit of effort!

  1. Swap the bag of chips for an apple with salted peanut butter (make sure peanuts and salt are your only 2 ingredients) and then instead of low quality carbs and fats with slim to no micronutrients you’ll be getting high quality carbs, fats, proteins, AND micronutrients
  2. Swap the juices for water…we get enough added sugar in our diets without even trying
  3. Swap the fried foods for grilled
  4. Have rice and potatoes with protein for lunch?  Swap one of the carbs for a fresh salad
  5. Do you add sugar to your fruit bowls? Swap the the sugar for a sprinkle of chia seeds
  6. Swap smoothie shop smoothies for home made ones.  Did you know most of those smoothie places just give you fake fruit juice and call it a day?
  7. Swap your store bought protein bars for for some boiled eggs
  8. Swap your diet sodas for regular sodas…don’t fall into marketing traps….but better yet swap all of the sodas for water
  9. Swap the milk chocolate for dark chocolate
  10. Swap your pudding for apple sauce (apples-maybe water too-should be the ONLY ingredient)
  11. Swap the morning cereal for steel cut oats and berries
  12. Swap the regular yogurt for Greek Yogurts with added probiotics
  13. Swap your Starbucks Latte for some green tea (without adding sugar)

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 26: Fruit Lover? Who isn’t!

Fruits are definitely a lot more fun to eat as opposed to vegetables.  They’re sweeter and have a better texture in my opinion.

Here are my top 10 ways I incorporate fruit into my diet:

  1. Whole grain toast and peanut butter with sliced bananas for a pre-workout
  2. mixed berries in my oatmeal with chia seeds
  3. Freshly Squeezed Orange Juice (no sugar added and pulp still in the glass) with my breakfast or as a snack
  4. In a fruit smoothie with mint leaves and herbalife wild berry or peach mango beverage drink mix
  5. When my carbs are low for the day I love organic dried mango slices (be careful that the ONLY ingredient is mango
  6. Whole grain crackers and peanut butter with sliced berries on top
  7. Banana and Peanut Butter for a quick and fulfilling snack
  8. As dessert with some drizzled cookie butter
  9. I love putting lemon slices in my water whenever I’m tired of plain water
  10. Dried fruit is a killer additive to homemade trail mix

For more ideas and recipes to incorporate fruits be sure to download snack like letler! The E-Book

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Macronutrients vs Micronutrients part 2

On Monday I went over the 3 different Macronutrients: Carbs, Proteins, and Fats.  Today, I’m hoping this post will clear up any confusion over the basics of Micronutrients.  Unlike macros that are needed in large amounts, micronutrients are only necessary in small amounts.  They are the Vitamins and Minerals.

Vitamins: A, C, D, K, E, & Bs

Minerals: Fluoride, Selenium, Iodine, Copper, Zinc, Sodium, Iron

Sodium is used for fluid balance and blood pH regulation in the body.  Manganese is required for Bone formation, to metabolize macronutrients, and energy production. Magnesium is needed for heart rhythm, glucose conversion to energy, and is needed to metabolize calcium and vitamin C.  Iron is needed to produce lymphocytes and red blood cells.  Chloride is needed to regulate water, electrolytes, and cell pH.  Though there are many more micro nutrients, I decided to name only a few to help you understand that though they are required in small amounts they are incredibly necessary for your body’s everyday processes.

Being deficient in Micronutrients, is usually due to a poor and unbalanced diet, and it incredibly dangerous.  Being deficient in iodine for example, is the lading cause of brain damage, still births, and miscarriages.  Vitamin A deficiency can cause blindness in kids as well as night time blindness in women pregnant.  Iron deficiency anemia is the most common of micronutrient deficiencies and occurs when your body is not producing enough red blood cells.  Unless you have a documented deficiency however, you shouldn’t worry about any side effects from being micronutrient deficient.micro chart