#healthyswaps

[fiercemillennial]

Confessions of a Coke Addict: Kicking the Habit (But Not the Craving)

Anyone else out there in a love-hate relationship with sugary drinks? ‍♀️ I'm sharing my tips and struggles on the blog as I try to cut back on Coke. Let's support each other on our wellness journeys! #FierceLife #BodyConfidence #HealthGoals #FierceMillennial

What is your favorite drink? Sugar cravings got you down? Girl, I feel you. Coke holds a special place in our hearts, but like many sweet things, it comes with health consequences. As much as I love that fizzy, dark goodness, I know I have to cut back. It’s zapping my energy, messing with my sleep, and well, let’s not even talk about the impact on my waistline. So, I decided to channel my inner…

[ketolifestyleus]

Beyond Carbs: A Tactical Guide to 15 Keto Food Swaps for Success

Maximize Your Ketogenic Lifestyle with Smart Substitutions

Embarking on a ketogenic diet involves more than just a commitment to high-fat, low-carb eating. The journey to ketosis requires a keen awareness of the foods that can either fuel your success or hinder your progress. In the world of keto, where the goal is to limit daily net carbohydrates to 20 to 50 grams, every food choice matters.

While the keto diet offers significant benefits for some, it’s essential to acknowledge that it might not be suitable for everyone, particularly those with certain health conditions. Before diving into the world of ketosis, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance.

In this exploration of the keto landscape, we delve into 15 foods that are best avoided on the ketogenic diet and offer healthier alternatives to keep you on the path to success. From salads to snacks and beverages to main courses, understanding these swaps will empower you to make informed choices, ensuring a satisfying and sustainable keto journey.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

1. Skip Croutons and Sprinkle Hemp Hearts on Your Salad

Croutons, often used to add crunch to salads, are high in net carbs. Two tablespoons of croutons contain almost 3g of net carbs, limiting your carb allowance for other nutritious additions. Instead, opt for hemp hearts, which are nutrient-dense and low in carbs. Two tablespoons of hemp hearts have less than 1g of net carbs and provide a rich source of unsaturated fats.

2. Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

Peas, being a starchy vegetable, are higher in carbs compared to nonstarchy options like broccoli or zucchini. A cup of peas contains 12g of net carbs. Choose nonstarchy vegetables like broccoli (3.7g of net carbs per cup), zucchini (2.6g of net carbs per cup), or raw spinach (0.4g of net carbs per cup) to maximize fiber intake.

3. Low-Calorie Snacks May Still Be High-Carb — Choose Sunflower Seeds Instead

Many low-calorie snacks are high in carbs, defeating the purpose of a keto diet. Opt for keto-friendly snacks like sunflower seeds, toasted pumpkin seeds, and nuts, which are easy to find and provide a satisfying crunch without excessive carbs.

4. Potato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed SnackPotato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed Snack

Potato chips are a classic snack but are high in carbs, with 14g of net carbs per 1-ounce serving. Make a keto-friendly alternative by finely chopping nuts and seeds, adding white vinegar and salt, and rolling the mixture in pieces of nori seaweed. Bake until crispy for a savory and satisfying snack.

5. Bananas Are High Carb, but Berries Can Work on Keto

Bananas are rich in carbs, with one banana containing over 20g of net carbs. Choose lower-carb fruits like berries, with raspberries having only 1.7g of net carbs per ¼ cup. Keep fruit portions small to stay within your daily carb limit.

6. Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant

Glazed ham is a processed meat cooked with a sugar coating, containing 7.3g of net carbs per serving. Opt for traditional sliced deli ham with 0g of carbs per slice. Check the ingredients to ensure it’s free of added sugars.

7. Margarine Isn’t Keto-Friendly, so Opt for EVOO

Avoid margarine, especially those with trans fats. Instead, use extra-virgin olive oil (EVOO), rich in heart-healthy monounsaturated fatty acids. Research supports the cardiovascular benefits of olive oil, making it a healthier choice for keto cooking.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

8. Piña Coladas Are Sugar Bombs — Sip on a Vodka Soda Instead

Blended, frozen drinks like piña coladas are loaded with sugar, with one small serving containing 32g of net carbs. Opt for a vodka soda with zero carbs per drink when consuming alcohol on keto.

9. Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

Most beers, including light ones, contain around 6g of carbs per 12 oz can. If you choose to indulge, be mindful of the carb content and consider light beer in moderation.

10. Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is

Sweet potatoes, while nutritious, are high in carbs, with about 20g of net carbs per medium-sized spud. Substitute with cauliflower, a versatile and low-carb alternative with only 3.2g of net carbs per cup.

11. Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead

Whole milk has 11.3g of net carbs per cup, making it unsuitable for keto. Choose almond milk, with approximately 1g of net carbs per cup, or opt for unsweetened soy milk with 2g of net carbs and 7g of protein per cup.

12. Trail Mix Is a No-No; Raw or Salted Nuts Are a Go

Commercial trail mix often contains high-carb ingredients like raisins, pretzels, and chocolate candies. Stick to plain or roasted, salted nuts for a satisfying snack that’s low in net carbs. Almonds, for example, provide 2.6g of net carbs per ounce.

13. Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers

Carrots, while nutritious, contain 4.1g of net carbs per medium-sized carrot. Opt for nonstarchy sources of vitamin A, such as red bell peppers, which have fewer carbs (2.9g of net carbs per small pepper).

14. Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice

Regular soda is high in sugar, with one cola containing 36.8g of sugar per 12-oz can. Choose unsweetened sparkling water as a refreshing and carb-free alternative to regular and diet sodas, which may contain artificial sweeteners.

15. Butternut Squash Is Too Starchy, Yet Spaghetti Squash Is Keto-Friendly

Butternut squash is nutrient-packed but high in carbs, with over 15.3g of net carbs per cup. Opt for spaghetti squash in moderation, with 3.9g of net carbs per ½ cup. Use it as a low-carb alternative for traditional pasta dishes.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

In conclusion, navigating the keto diet requires careful consideration of food choices to stay within the recommended carb limits. By making informed swaps and choosing low-carb alternatives, you can enjoy a variety of flavorful and satisfying meals while working towards your keto goals. Remember to consult with a healthcare professional or registered dietitian before starting any restrictive diet to ensure it’s suitable for your individual health needs.

[secretly-a-pumpkin-spice-latte]

How to Make Homemade Vegan Eggnog Without Using Sugar Indulge guilt-free this holiday season with our delicious recipe for homemade vegan eggnog, free from processed sugar.

[rafsimonz]

How to Make Homemade Vegan Eggnog Without Using Sugar Looking for a delicious and healthier alternative to traditional eggnog? Our homemade vegan recipe is simple, satisfying, and completely free of processed sugar. Give it a try.

[henridoesstuff]

Savory tomato pie. Cheat treat recipe! Sub sour cream or Greek yogurt for mayo. Who says cheat treats can't be delicious and healthier? Try our mouthwatering savory tomato pie with a secret ingredient swap: sour cream or Greek yogurt instead of mayo.

[camillejones]

🌱 Get a protein boost: try tofu instead of meat in your next stir-fry! 🍲🌿

🥦🌟 Looking to add more plant-based protein to your diet? 🌱💪 Here's a tasty and nutritious option for you: tofu! 🥢✨ Swap out the meat in your next stir-fry and give tofu a chance to shine. Let's dive into the benefits and some tips to make it delicious! 🍽️💚

1️⃣ Plant-powered protein: Tofu is a fantastic source of protein, perfect for those who follow a vegetarian or vegan lifestyle, or anyone looking to reduce their meat consumption. It's packed with essential amino acids that support muscle growth and repair. 💪🌱

2️⃣ Versatile and flavorful: Tofu is like a culinary chameleon, absorbing the flavors of the ingredients it's cooked with. Marinate it in your favorite sauces, herbs, or spices to infuse it with deliciousness! 🌶️🍲

3️⃣ Heart-healthy choice: Tofu is low in saturated fat and cholesterol-free, making it a heart-healthy alternative to meat. It's also a good source of iron, calcium, and magnesium. 🫀🥬

4️⃣ Texture matters: To achieve a firm and crispy texture, press the tofu before cooking. Simply place it between paper towels, top with a heavy object, and let it sit for about 15-20 minutes. This helps remove excess moisture for better texture and absorption of flavors. 🧻🏋️‍♀️

5️⃣ Stir-fry perfection: Cut tofu into cubes or strips and stir-fry it with your favorite veggies, such as bell peppers, broccoli, or mushrooms. Add a delectable sauce, like soy or teriyaki, and you've got yourself a mouthwatering, protein-packed meal! 🌽🍄

6️⃣ Embrace the crispy goodness: If you prefer a crispy texture, try coating your tofu in cornstarch or breadcrumbs before stir-frying. It adds an irresistible crunch that will leave you wanting more! 🍛🔥

7️⃣ Flavorful marinades: Experiment with different marinades to elevate the taste of your tofu. From tangy citrus blends to savory soy-based sauces, the possibilities are endless. Let your taste buds guide you! 🍋🌿

So, next time you're craving a stir-fry, give tofu a chance to impress you with its protein-packed goodness! 😋🌱 Share your favorite tofu recipes and tag your fellow food enthusiasts below! Let's inspire each other to embrace a nutritious and delicious plant-based lifestyle. 🌿🥗

[one2oneaud]

❤️ SNACK TIME! ❤️ Enjoy these yummy jelly sweets on any step of the diet using any of our water flavourings and Mix-a-Mousse. Why not make your snack plate even more delicious by adding half a pack of caramel bites and half a cherry bakewell bar ❤️ What flavour jelly sweets will you make? 👇 . . Thank you @heidithedietlady for sharing #jellysweets #snacktime #healthysnacks #healthyswaps #one2onediet #loveyourdiet #healthysnackplate https://www.instagram.com/p/Cll9o89rE6n/?igshid=NGJjMDIxMWI=

[rickygadvisor]

Obesity rate nearly triples in the United States over the last 50 years Obesity hasn’t doubled. It’s nearly tripled in the United States over the last fifty years. We break down the data across age groups and states. We also look at the government numbers showing how obesity affects health and the pocketbook Published on Wed, September 4, 2019 5:00PM PDT | Updated Sat, February 1, 2020 2:44PM PST Obesity hasn’t doubled. It’s nearly tripled in the United States over the last fifty years. In the early 1960s, fewer than 14 percent of the individuals possessed a body mass index (BMI) of over 30. Today, the figure collected by the CDCs National Health and Nutrition Examination Survey (NHNES) is closer to 40 percent. The impact of more Americans becoming obese manifests as greater costs to both individuals and the government. There are significantly differing patterns of obesity throughout different demographics and states, but generally poorer Americans, minorities, those who are middle-aged, and Americans living in the South are those most impacted by obesity. Obesity is erasing public health gains made from fewer Americans smoking There’s no shortage of research linking obesity as a risk factor to Americans experiencing disease. The National Cancer Institute lists numerous cancers for which obese individuals face increased risk including pancreatic, liver, and thyroid cancers. Obesity has been found to increase the risk of several other serious diseases and health conditions including type 2 diabetes and heart disease. The Census reports that the two primary drivers of mortality are smoking and obesity; the agency notes that while reductions in smoking is driving declines in mortality, the countervailing obesity trend is reversing those gains. According to a CDC report, “obesity was estimated to be associated with 111,909 excess deaths in 2000 relative to the normal weight category.” To put that in perspective, that’s more than twice the number of transportatiion fatalities in that year. #Repost - @imagine_values Idea by @seaneinhaus . #obesity #health #diet #fattofitjourney #healthyswaps #balanceddiet #nutrition #fatlosstips #weightlosshelp #fatlossmotivat (at Miami Beach, Florida) https://www.instagram.com/p/CjKCRn0ul6B/?igshid=NGJjMDIxMWI=

[sanjayjacob]

HEALTHY SWAPS FOR A HEALTHY LIFE!

Best healthy swap for your day

Consuming a nutritious food regimen and selecting a healthful lifestyle isn’t as a good deal of a herculean mission as one could believe. Smart and slight modifications in a person’s everyday lifestyle can help acquire a healthier lifestyle without sacrificing one’s preferred eatables. That is termed as healthy swaps, wherein one has to just change instead of absolutely chorus from eating a specific dish.

Healthy edible Swaps

The following swapping tips permit you to reduce unhealthy meals without compromising your fitness or cravings.

Breakfast:

Go for skimmed or light milk instead of whole milk.

Wholegrain cereal such as no added sugar porridge can substitute for a bowl of sweetened morning cereal.

Try fruit topping instead of sugar topping in the porridge for breakfast.

Full-fat greek yogurt can be heavy. Instead, fat-free greek-style yogurt or organic low-fat yogurt can be considered a healthy swap.

Lunch:

Swap the white bread, waffles, muffins, or pastries with whole-grain foods.

Consider a low-fat spread with less salt and sugar instead of butter and cheese.

Use using whole-grain bread without mayo while making a Tuna salad sandwich.

Try swapping cheddar cheese with low-fat cheese while making any sandwich.

Dinner:

Instead of using creamy or high-fat sauces in pasta, seafood, or meat, you can use any vegetable sauce or tomato sauce.

Rather than sausages consuming tender-cut meats will help in easy digestion.

Have the mashed potato with low-fat milk or spread instead of butter or cheese or high-fat milk.

Using a frying pan rather than grilling when frying meats and other eatables will make the food items hygienic and healthy.

Conclusion:

The bottom line is that despite the fact that all of the items referred to above may not fully fulfill or be an excellent substitute for one’s daily diet, those can make you healthy and hearty. It is also vital to observe that these objects are without problems to be had and hygienically made at your home. Swapping also can help in keeping weight. As an end result, folks that are obese can choose to begin a swapping program of their weight loss plan. Join a preventive care program and obtain a personalized, comprehensive, full body check up to spot underlying medical conditions before they progress.

[eatclean-bewhole]

#rice #healthyswaps #healthysubstitutions #healthtips #healthylifestyle #healthyfood #weightlossjourney #weightloss #healthyeating #healthychoices #nutrition #healthyliving #healthyswap #diet #healthcoach #health #mealpep #mealprepping #healthymeals #weightlosstips #healthyfoodie #quinoa #healthierchoices #nutritionist #eatclean #cleaneating #couscous #wellnessjourney #healthy #healthcoach

[myfitneass]

💪🍎🍔Tired of the same old weight loss tips? 🙄

Check out this behemoth of an article for 250 fresh ideas to lose weight! 💡💪

Say goodbye to extra weight for good! 😎 #HealthySwaps

[fundowellness]

Swap for the favor of better health!

#sugar #healthyswaps #fundowellness

[mealpreponfleek]

Just say NO to basic sweet potatoes! ⠀⠀⠀ _⠀⠀⠀ Easy gluten free breakfast idea combining sweet potatoes and fluffy scrambled eggs. Top with hot sauce and avocado for the ultimate breakfast combo!⠀⠀⠀ _⠀⠀⠀ INGREDIENTS: ⠀⠀⠀ 2 sweet potatoes⠀⠀⠀ 1/2 tbs olive oil⠀⠀⠀ Himalayan sea salt⠀⠀⠀ Black pepper⠀⠀⠀ 4 eggs⠀⠀⠀ 2 TBS coconut milk⠀⠀⠀ @saucylipsfoods Ghost Pepper & Tamarind Hot Sauce⠀⠀⠀ 1/2 medium Avocado⠀⠀⠀ _⠀⠀⠀ METHOD: Grab the full recipe using the link in our bio --> @mealpreponfleek https://mealpreponfleek.com/recipe/stuffed-sweet-potato/⠀⠀⠀ _⠀⠀⠀ Make sure you're following @MealPrepOnfleek #MPOFWhatToEat #MealPrepOnFleek⠀⠀⠀ _⠀ #health #foodfacts #healthyswap #healthyswaps #paleo #whole30 #healthyfoods #healthyeating #healthytips #immune #nutrients #eatyourvitamins #diet #mindfuleating #foodforfuel #eatrealfood #cooking #homemade #holistichealth #holisticnutrition #holistic #healthiswealth #wellness #healthylifestyle #micronutrients #superbowl #football #sharemytargetstyle" https://www.instagram.com/p/CKt1w6hLd_H/?igshid=hcxtncop5dsa

[dinnerbest]

Buffalo Cauliflower Bites INGREDIENTS: 1 large head of cauliflower cut into f...

Buffalo Cauliflower Bites INGREDIENTS: 1 large head of cauliflower cut into f…

Buffalo Cauliflower Bites ◾️ 👉 INGREDIENTS: 1 large head of cauliflower cut into florets ½ cup flour ½ cup water 2 teaspoons garlic powder 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper cooking spray ½ cup hot sauce 2 tablespoons butter melted ½ tablespoon lemon juice Ranch or blue cheese dressing for serving Carrots and celery sticks for serving ◾️ 👉 DIRECTIONS: Preheat oven to…

[fadiasfoodadventure]

I'm sure some of you walking through/around St Albans were surprised to see 👇👇👇 Free bread . Just past Best Before Date, rescued from supermarkets by @sopwellcommunitytrust It says Please help yourselves. It needs eating! Or Bread/Rolls Rescued by Sopwell Community Trust #breadbuddy #lovefoodhatewaste Many of us just pass by and think oh no its out of date or oh I just bought bread. Id so, It doesn't matter really as you can make so many other things with it like bread and butter, freeze for when you finished yours or 👇👇👇👇 Delicious, super crispy homemade croutons that taste better than anything store-bought. From prep to the dinner table, this easy recipe takes just 25 minutes to make! Croutons that aren’t deep fried are, arguably even better. made with any bread even pitta bread , baked for a few minutes in the oven. Thin and super crispy, they’re the perfect crunch to bring a salad or a soup to life! [  ] Cut the bread into stripes or cubes [  ] First version I’ve drizzled some olive oil and sprinkled some spices " oregano, thyme, salt, garlic, only little sumac to give it this little kick" [  ] The second version I made with ZAATAR &  ZAIT which means oil. …  fabulous swap for the fattoush salad that typically asks for deep fried pitta croutons. There is many more ideas how to have more or other lovely flavours, by interest just send me a PM Be careful not to leave it in for too long - just a few mins, checking all the time until they’re golden but not charred! #croutons #healthycroutons #bakedcroutons    #pittacroutons #easyandhealthy #easyanddelicious #healthierchoices #healthieroptions #healthyswaps #sumac #waitrose #fadiafoodadventure #saladideas  #mezze #healthyfoodie #thefeedfeed #feedfeed #feedfeedvegan #feedclean #healthyeating #healthyrecipes #healthtips #cookingtips #kitchentips #stalbansfoodie #stalbanslife #stalbansfood #stalbans (at St Albans, Hertforshire) https://www.instagram.com/p/CRMQMN7FMWy/?utm_medium=tumblr

[jorcox]

✨Step 2 Snack Plate ✨ The ultimate treat to help keep you on track with your weight loss goals... perfect for a sunny evening spent in the garden or for movie night! 🌟 Salt & Vinegar Fava Beans (50kcals) Flavoured jelly sweets Half lemon bar (100kcals) Half chocolate mint bites (100kcals) 🌟 Protein and veg allowance for Step 2 (half protein as I had half allowance of chicken to my chicken tikka lunch) 100kcals 🌟 . Thank you @theone2onediet_withnelle for sharing #weightlosshelp #One2Onediet #healthyrecipe #121support #WeightlossMotivation #weightlossinspiration #snacktime #healthysnacks #healthyswaps #loseweightforgood #weightlosssupport (at The 1:1 Diet with Jo Cox) https://www.instagram.com/p/COivRpyBEXw/?igshid=rtteusctea0b