Have you ever gone on a trip and found out you’ve been UPGRADED?
Maybe it’s for a flight, car rental, or even your hotel room.
Everything feels like a treat … better seats, better ride, better sleep.
Well … that’s what your body feels like when you UPGRADE your food choices.
When you STOP feeding it ultra-processed food and START giving it food that’s flooded with benefits (more fiber, vitamins, minerals, etc.), your body feels like it got an upgrade!
Basically, it’s all about SWAPPING out things that block you from your results …
and replacing them with foods that move you closer to your goals!
Here are just a few examples of upgrade swaps to try:
Chips → Nuts
Why upgrade? Potato chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up.
Meanwhile, nuts contain heart-healthy unsaturated fats, fiber, and micronutrients your body needs.
Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent less likely to develop coronary heart disease!
TIP: Portion control is everything. One serving of nuts equals about 1 oz., or about ¼ cup (38 grams). Savor each and every bite!
Cookies/Cakes/etc. → Dark chocolate
Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats) … and you’re replacing it with an ingredient that actually helps you!
The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.
Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.
Soda → Herbal Tea
Why upgrade? Most of us already get way too much added sugar.
The American Heart Associates suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).
But ... get this!!!
A single 12-oz serving of soda contains 7-10 teaspoons of sugar. GROSS.
Not only that, but studies link diet soda to weight gain, diabetes, and heart disease.
Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great! I also drink my Ningxia Red daily. I like to mix with club soda for a boost of natural energy and massive antioxidants!
Steak → Salmon
Why upgrade? You’re swapping out saturated fats for healthier fats that protect your health.
Steaks, burgers, and hot dogs are all high in saturated fat that can raise your level of LDL (“lousy”) cholesterol that’s linked with heart disease.
But fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque buildup in your arteries.
Pasta/Rice/Potatoes → Veggies ... Especially Green Veggies!
Why upgrade? For starters, most of us don’t eat nearly enough veggies.
If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.
Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar.
By swapping in veggies instead, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.
TIP: To add a little more snazz to your veggies, experiment with the recipes in my Tasty Sauces, Marinades & Salad Dressings Recipe eBook! If you missed it, here's the link: https://colleenriddle.com/landing/tasty-sauces-marinades
As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.
Small changes really can make a big difference in your results, and in your life.
PS: If you’re ready to create a real change in your life, let me help you kickstart your journey with my 28-Day Total Body Transformation Program. For less than a cup of coffee a day, you will get a proven success plan including meals, grocery lists, community support, workouts, coaching, and more! Check out the details here. Our next group starts September 13th!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Did you know what you eat (and what you don't eat) can affect how you age?
I have a little assignment for you today that might lead you to a delicious project!
Go into your kitchen and look inside your pantry ... and then open up your fridge and take a look in there, too.
What’s inside can make a BIG difference in how you age.
A lot of times people talk about what you SHOULDN’T eat – like sugar, processed foods, etc. – because they are linked with a higher risk of disease.
BUT there are actually foods that help FIGHT a major factor in aging. Plus, they can reduce aches and pains.
There’s a process in your body that plays such a huge role in aging that it’s actually been called “inflammaging” – inflammation + aging.
- Research shows a key sign of aging is having more inflammatory markers in your bloodstream.
- Inflammation is your body’s immune response to toxins as it tries to remove them from your system.
- It can cause aches and pains – and over the long term it can actually trigger chronic diseases like diabetes, heart disease & strokes, mood disturbances, and it’s even linked with Alzheimer’s!
- Low-grade inflammation is highly influenced by your gut microbiome … and by what you eat!
Science shows that changing your diet to include more anti-inflammatory foods can help slow, stop, or maybe even REVERSE low-grade inflammation.
Here’s your anti-inflammatory food checklist:
- Veggies – a colorful array that includes tomatoes & leafy greens
- Fruits – strawberries, blueberries, oranges, etc.
- Nuts – tree nuts (walnuts, almonds, etc.) are a good source of healthy fats
- Fish – especially fatty fish (like salmon) that contain omega-3 fatty acids
- Whole grains – contain important vitamins and fiber
If you don’t have many of those foods in your kitchen, think about adding them to your grocery list for this weekend!
Then … experiment with some fun recipes: here are some to check out: https://www.eatingwell.com/gallery/12952/anti-inflammatory-recipes/ )
Together, these foods provide antioxidants, fiber, omega-3 fatty acids, prebiotics, and polyphenols to help your body function optimally.
Another possible add-on that research shows might help: probiotics – but be sure to talk to your doctor or pharmacist about supplements before you add them to your routine! This is what I have found to be extremely effective: Life 9
Another daily addition I personally add is 2-4 ounces of Ningxia Red. This delicious whole-body nutrient is packed full of antioxidants to combat oxidative stress, support normal cellular function, and promotes natural energy levels! It fills in the gaps I might be missing from my food.
As you can see, it’s not only what you don’t eat that matters for your health – it’s also what you DO eat!
We’re all about creating REAL sustainable transformation and change. Reach out if I can help you in any way.
REFERENCES:
Interested in ways to support your wellness with chemical-free options? Click HERE!
