When it comes to your overall health (mental, physical and emotional), it’s the little, everyday choices you make that can have the biggest impact on your future well-being.
Many clients think that in order to see and feel health improvements, they need to commit to a complete overhaul of their nutrition and lifestyle. On the contrary, smaller changes go a very long way and can create significant and immediate impacts. We see it time and time again. A client commits to swapping out a pop a day for water and within days, they feel more energized and can think more clearly. Or they commit to going from a double-double to a regular coffee and they instantly lose a few pounds and feel motivated to make additional changes.
Here are some simple nutrition swaps that you can start putting in place today. Choose one to start with. Work on it for a few days and then build on it or pick up another swap to add to the mix. The power of making these small changes is in how you can build motivation and confidence in your ability to continue to make improvements.
- CHOOSE NUTS VS. CHIPS: Sometimes you might crave something salty and crunchy. Chips, pretzels, or crackers that can be very high in sodium and unhealthy fats, which contribute to the buildup of plaque on the inner walls of your arteries and increase your blood pressure. Instead, try a small handful of unsalted nuts. Nuts contain heart-healthy, mono-unsaturated fats loaded with fibre, protein and other nutrients.
- SWAP IN WATER FOR POP: Consumption of sugar-sweetened beverages is the single largest source of calories and added sugar in the North American diet. Within a typical 12oz. can of pop, there are 7-10 teaspoons of sugar and zero nutritional value. The best source of hydration is water, and bonus - it’s free! By swapping in plain or carbonated water in place of pop, you are saving yourself a ton of unneeded sugar and calories while helping your body stay hydrated and flush out unhealthy toxins.
- CHOOSE DARK CHOCOLATE INSTEAD OF BAKED GOODS: Sweet treats such as cookies, cakes and pastries get their delicious flavour from a host of bad-for-you ingredients such as sugar and white flour, as well as hydrogenated oils which are high in unhealthy fats. To satisfy your sweet tooth, grab 1-2 squares of a dark chocolate. The main ingredient in chocolate is cocoa and it contains flavanols, which help lower blood pressure and improve blood vessel function. Try to work your way up to a bar that has 80% cocoa or more. Trick: Start at 60% cocoa and work your way up.
- DITCH STARCHY SIDES FOR GREEN ONES: Noodles, rice, pasta, fries, and breads are typical sides served with meals in the standard North American diet. But frequently eating these starchy carbohydrates can contribute to high blood sugar, which can put you at an increased risk for heart disease and diabetes. Switch out the starchy carbohydrates for nutrient-dense green veggies. Vegetables such as kale, broccoli, spinach and collard greens are filled with fibre and supply you with a ton of vitamins and minerals. Green veggies can help reduce internal inflammation - a risk factor for many chronic diseases.
- OPT FOR HOMEMADE VS. STORE-BOUGHT DRESSINGS: Many of our go-to condiments (i.e., salad dressings, BBQ sauces, etc.) are high in sodium, sugar, and unhealthy fats. It is always best to use herbs and spices to flavour your dishes. Make your own salad dressing by mixing 1 part vinegar of your choice with 3-4 parts of extra virgin olive oil (superfood!).
- FUEL YOUR BRAIN WITH EXTRA VIRGIN OLIVE OIL: When considering using an oil in your cooking or dressings, opt for extra virgin olive oil. There are different forms of processing for olive oil, but extra virgin olive oil has the highest levels of beneficial ingredients in it due to minimal processing. Studies show that olive oil reduces brain inflammation, but most importantly, activates something known as autophagy. Autophagy is the process by which cells break down and clear out intracellular debris and toxins, such as amyloid plaques and tau tangles –classic markers for Alzheimer’s disease. Olive oil contains a compound called oleocanthal, a type of phenol that has powerful anti-inflammatory properties.
- AVOID JUICES AND GO FOR THE WHOLE FRUIT: Marketing has made us believe that juices are healthy for us and we should include a glass of orange juice every morning with our breakfast. In fact, the better option is to eat your whole fruit. One glass of orange juice could be equivalent to eating 5-6 oranges minus the beneficial fibre and many of its nutrients because it undergoes processing. A simple solution is to eat the whole fruit to get all of its nutrition.
- CHOOSE PLAIN VS. FLAVOURED YOGURT: Many people are surprised to see that their “healthy” flavoured yogurt is loaded with sugar. Some flavoured yogurt can contain up to 26 grams of sugar, which is equivalent to about 6 teaspoons of sugar! By choosing plain yogurt, you gain all the gut-friendly benefits of yogurt (dairy or alternative) without the extra sugar.
- AIR POP VS. MICROWAVE POPCORN: Your typical microwave popcorn contains the following ingredients: popping corn, palm oil, partially hydrogenated soybean oil, salt, natural and artificial flavour, colour added, non-fat milk and propyl gallate and citric acid. Always be cautious buying products that have ingredients you can barely pronounce or are unsure of what they actually are. Opting to make your own popcorn at home means that you know exactly what you are consuming (corn kernels) with no additional additives or unhealthy oils.
- RETHINK YOUR PROTEIN/GRANOLA BAR: Many of us opt for granola or proteins bars for an on-the-go easy fuel up. What many of us aren’t aware of is just how much sugar they are loaded with and how much nutrition they are actually lacking. A better option would be to take 10 minutes to make a big batch of energy balls that you can freeze, store for months and have for that grab-and-go snack for many days to come. Here is the Med-I-Well team's favourite recipe to check out and make yourself.
- DOWNSIZE(COFFEE, TREATS, ETC.): As North Americans, we are known around the world for our large portion sizes. A simple switch you can make to your nutrition is downsizing. If totally eliminating one of your go-to treats or specialty coffees is out of the question, then consider choosing a smaller portion or size. Instead of two scoops of ice cream, go for one. Instead of a large specialty drink, go for a medium or small. This will slash your consumption of unhealthy items while still being able to enjoy consuming them.
- EAT TOGETHER VS. ALONE: Numerous studies have shown that people who eat together have better eating habits than those who eat alone. Research also shows that eating together for about 20 minutes only 3-5 times per week can:
- improve a child’s academic performance,
- enhance their self-esteem,
- create a greater sense of resilience,
- lower their risk of depression.
We often make things more confusing and difficult for ourselves than needed. We hope that these simple nutrition swaps show you that small swaps and modifications to your nutrition and lifestyle can have a huge impact on your overall mental and physical well-being. Try one of these swaps today for the next few days. See how you feel. Which one’s stick? Keep building on them.
Med-I-Well works with our clients to build custom employee wellness plans to help them feel better, stay healthy, and be more productive. For more information, get in touch via the form below, info@mediwell.ca, or call us on 705-671-7356.
Med-I-Well works with our clients to build custom employee wellness plans to help them feel better, stay healthy, and be more productive. For more information, get in touch via the form below, info@mediwell.ca, or call us on 705-671-7356.
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