Jaime Heer, FNTP, RWS
Jan 7, 20202 min
Updated: Dec 14, 2022
- weight gain & difficulty shedding unwanted pounds
- energy swing
- sugar cravings
- mood disorders
- digestive upset
- nutritional deficiencies
- chronic inflammation
- leaky gut
- autoimmune & degenerative disease
What do I mean by starchy & refined carbohydrates?
Grains and sugars that have been processed down from their original plant form and are now stripped of all bran, fiber, and nutrients.
Examples of such foods include:
white flour, granulated sugar, white rice, bread, muffins, bagels, crackers, pancakes, pasta, pizza, tortillas, cereal, french fries, baked desserts, ice cream, soda & juice. (Just to name a few.)
Try these Healthy Food Swaps to upgrade your nutrition for the new decade:
Juice & soda
Sparkling water w/ muddled fruit & fresh herbs and/or dash of juice. Dilute to 50% water / 50% juice.
Tortillas & Burger Buns
Butter, iceberg or romaine lettuce for taco shell and bun, or make it a "bowl" served with all your favorite fixings over mixed greens or cauliflower rice. (Click here for Lettuce Wrap Taco recipe.)
Crackers & Chips
Sliced cucumber, carrots, bell peppers - dip in guacamole, hummus or greek yogurt.
French Fries
Sliced, seasoned and baked sweet potatoes or parsnips.
White Rice
Cauliflower and broccoli "rice"
Wheat & White Flour:
Almond meal and coconut flour - great for baked goods like muffins, cookies & pancakes.
Pasta:
Zucchini noodles, spaghetti squash, Hearts of Palm noodles, bed of steamed or sautéed veggies
Refined sugar & artificial sweeteners:
Grade A maple syrup, raw honey
Breading
Crushed macadamias or pistachios for breaded chicken or fish, Paleo Powder "breading"
Ice Cream
Banana + Avocado Ice Cream,
(Click here for Ice Cream recipe), Must Love Ice Creams
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