Friday, January 10, 2014

This New Year, Focus on Making Healthy Swaps

Creating a healthy lifestyle can be overwhelming with all the information we constantly receive about what is good for us and what is not.  A great way to take steps in the right direction is to start with small changes, because these are the ones that will last. 

When it comes to our diet-the most important part of our health-making swaps that will save calories and fat is easy, and doesn't require a lot of training.  

Take a look at what you are preparing, and chances are, there are ingredients that can be swapped out for healthier ones.


Healthy Ingredient Swaps


Start simple by swapping out one ingredient or item in your diet.

•    Swap out butter and margarine for olive, canola, avocado, coconut or another healthy oil.  Not all fat is bad, and these oils are better for you than butter or lard.


•    Instead of full fat dairy products, swap them for low fat versions, such as milk and yogurt.  This cuts down on saturated fat.


•    Substitute the salt you flavor meals with for dried or fresh herbs and spices.  This is better for your blood pressure, and you'll experience more robust, natural flavors.


•    Stay away from refined grains and white rice and swap them for whole grains like quinoa, or bulgar.  You'll be leaner with a higher fiber intake.




Healthy Baking Swaps


By swapping out ingredients, you don't have you give up baking to maintain a healthy lifestyle.

•    Use cocoa powder in cookies and cakes instead of chocolate chips.  This swap cuts fat and calories and you'll still experience the chocolate flavor.


•    Used mashed bananas, unsweetened applesauce, pumpkin or prune purée in place of half the oils or margarine to cut fat and still retain moisture.  


•    Swap out white flour for whole wheat, white whole wheat, or whole wheat pastry flour for more fiber and less empty calories.


•    Swap out sugar and replace it with Dr. John's Xylitol Sweetener. It replaces sugar 1:1 and can be used in fruit salads, oatmeal, cooking and most baked goods.  See our previous blog posts for some delicious recipes.




Healthy Sweet Snack Swaps


When you are craving sweets, you don't have to always reach for sugary laden products.  There are plenty of natural snacks that can satisfy you.

•    Swap out fruit for refined sugars. A mere 1.9 oz of jelly beans, 1.8 oz of gummy bears, or 16 oz of soda will give you the same caloric intake as 11.6 oz of kiwi, 10.2 oz of grapes, 13.5 oz of apples and a whopping 19.5 oz of melon.  You will be able to eat more and feel satisfied longer.  As another bonus, the craving for sweetness will be fulfilled and you won't crash from the sugar later.


•    Eat sweet snacks with Xylitol.  If you're still in the mood for candy or chocolate, choose those made with xylitol from birch. It keeps the calories down, and won't cause tooth decay or significantly raise glucose levels, making it safe for diabetics. We offer a complete line of xylitol-rich treats including gourmet chocolates, classic hard candies, chewy caramels and more.


•    Swap your soda or energy drink that is full of sugar for a white or green tea without any extras. If you need a sweetener, use xylitol. You won't sacrifice caffeine to get you moving, while the teas' delicious natural flavors are near calorie free and will not leave you feeling sluggish hours later. On top of this, you'll reap the benefits of all the healthy antioxidants the teas provide. 


Please leave a comment with other small changes you have made that have brought about big results.

116 comments:

  1. gamekiller
    gamekiller app
    game killer
    gamekiller apk
    gamekiller download
    If you're still in the mood for candy or chocolate, choose those made with xylitol from birch. It keeps the calories down, and won't cause tooth decay

    ReplyDelete
  2. Happy new year Healthy swaps, xylitol sweetener This New Year, Focus on Making Healthy Swaps thats Goood topic
    houseparty app for pc

    ReplyDelete
  3. A lady wearing a gathering headdress with Happy New Year on it, head of head ... Many are a turn on the standard goals, however with tips for making them stick. ... of following the most recent eating regimen assignment help 247 fever, center your endeavors around eating invigoratingly," she says. ... already that she chose to gradually trade in more advantageous items.

    ReplyDelete
  4. I almost completed my dissertation on time, everything was going smoothly and according to the plan but then I had major personal problems and couldn’t finish editing. I sent my papers to pay someone to write a paper service and they completed it splendidly. These guys are rescued me and i will recommend this company to all my colleagues!

    ReplyDelete
  5. Great made subtleties. It will probably be valuable to any individual who workers that, just as The Undoing Green Coat me actually. Continue accomplishing your work can't hold out you just read much more articles.

    ReplyDelete
  6. Are you already hopeful finding where to get professional writing help? There is no need to be upset because as a writer working in an online service, I am ready to help you and do even the most difficult task.

    ReplyDelete
  7. Everybody hopes and wants that a new year will be good for them and prays to have a healthy year. As a dissertation writers in uae I would say that, It is a very good step to focusing on the making new healthy swaps for creating the healthy lifestyle. really this is a very good and informational article.

    ReplyDelete
  8. There is no doubt that gaming in its most 라이브 카지노 general form is a big part of the lives of many people. Online gambling as a concept is one that takes this great love of many people and transforms it into something that is very convenient for them to do.

    ReplyDelete
  9. One of the forms of independent work, which has a essay writers creative character, is an essay. If you need help with academic work, we recommend that you contact professionals.

    ReplyDelete
  10. Wow such an amazing content I have really enjoyed reading your blog posts. Men's 40's Wool Varsity Jacket

    ReplyDelete
  11. Hey, I have a huge amount of respect and appreciation towards people who are helping somehow in motivating and creating awareness towards health. I also make sure to have sessions on importance of health at my company Assignment Writing Help in Dubai. I wish you luck for the future.

    ReplyDelete
  12. Wow such an amazing content I have really enjoyed reading your blog posts.adidas superstar womens

    ReplyDelete
  13. Everything is very open with a precise description of the challenges.It was definitely informative. Your site is very helpful.medical masks

    ReplyDelete
  14. This is such an amazing article. Please do share more articles with us. Glad to read this post.saucony

    ReplyDelete
  15. Thanks for sharing this articles this is really helpful for me. Here is discounted coupon available on health biolife promo codes

    ReplyDelete
  16. This Winter Sale LerenJack Is offering up to 60% off upto and an extra $30 off with the code SAVE10 Visit Gaming Jackets

    ReplyDelete
  17. Absolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits...
    threadart coupon code

    ReplyDelete
  18. adidas mens shoesAbsolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits...

    ReplyDelete
  19. I really enjoyed while reading this and enjoyed it. Thanks for sharingtampa bay buccaneers jersey

    ReplyDelete
  20. chelsea jersey Absolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits...

    ReplyDelete
  21. Thank you for this great contribution, I find it very interesting and well thought out and put together. I hope to read your work in the future
    puma shoes for men
    designer crossbody bags
    debenhams bags

    ReplyDelete
  22. Your writing skills awesome and easy to read able.You have shared the information tampa bay buccaneers jersey.black leather converse last name Das

    ReplyDelete
  23. This is a knowledgeable blog for everyone. i will recommend the visitors must go through in their free time.zapa nike Nike

    ReplyDelete
  24. Absolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits...sac a dos fjallraven aliments,

    ReplyDelete
  25. This is the first time that I visit here. I found so many exciting matters in.sale nike

    ReplyDelete
  26. Absolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits.. adidas superstar

    ReplyDelete
  27. This is a knowledgeable blog for everyone. i will recommend the visitors must go through in their free time.new balance 327

    ReplyDelete
  28. Your writing skills awesome and easy to read able.You have shared the information tampa bay buccaneers jersey.new balance 574

    ReplyDelete
  29. Absolutely right! we should focus on diet and swap the Healthy Sweet Snack and Add the fresh fruits.san francisco giants jersey orange

    ReplyDelete
  30. This is a knowledgeable blog for everyone. i will recommend the visitors must go through in their free time.san francisco giants jersey

    ReplyDelete
  31. Your writing skills awesome and easy to read able.You have shared the information tampa bay buccaneers jersey.black leather converse

    ReplyDelete
  32. This is a knowledgeable blog for everyone. i will recommend the visitors must go through in their free time. zapa nike

    ReplyDelete
  33. sac a dos fjallravenThis is the first time that I visit here. I found so many exciting matters in.

    ReplyDelete
  34. Thank you for posting such a great article. Keep it up mate.

    Janani Suraksha Yojana | JSY

    ReplyDelete
  35. Thank you for posting such a great article. Keep it up mate.

    Kusum Yojana | Kusum Yojana Registration

    ReplyDelete
  36. Thank you for posting such a great article. Keep it up mate.

    Mudra Yojana | PM Mudra Yojana

    ReplyDelete
  37. descuento nike Thank you for posting such a great article. Keep it up mate.

    ReplyDelete
  38. This is a knowledgeable blog for everyone. i will recommend the visitors must go through in their free time.fjallraven au

    ReplyDelete
  39. Thank you for posting such a great article! I found your website perfect for my needs. Camo Trucker Hat

    ReplyDelete
  40. I loved the article, keep updating interesting articles. The best Android games turn your phone or tablet into a portal to amazing digital worlds. saucony australia

    ReplyDelete
  41. I loved the article, keep updating interesting articles. The best Android games turn your phone or tablet into a portal to amazing digital worlds. cheapest nike air max 270

    ReplyDelete
  42. This is a great inspiring .I am pretty much pleased with your good work. You put really very helpful information. I am looking to reading your next post.new balance sneakers

    ReplyDelete
  43. Quite an interesting pot you've written, it seems you've got some cool writing skills, I'm also an expert research writer preparingnew balance 1500

    ReplyDelete
  44. I really appreciate this wonderful post that you have provided for us. I feel strongly that love and read more on this topic.liverpool maillot

    ReplyDelete
  45. This site is both fascinating and informative, in my opinion. Please continue to post such blogs. adidas grand court damskie

    ReplyDelete
  46. Some truly wonderful work on behalf of the owner of this internet site , perfectly great articles .nike blazer tilbud

    ReplyDelete
  47. Thanks for sharing this amazing blog with some unique information keep it up. Here i found coupon for therapist development center avail it now

    ReplyDelete
  48. I really appreciate this wonderful post that you have provided for us. I feel strongly that love and read more on this topic.black converse

    ReplyDelete
  49. Quite an interesting pot you've written, it seems you've got some cool writing skills,backpack fjallraven kanken

    ReplyDelete
  50. This site is both fascinating and informative, in my opinion. Please continue to post such blogs.adidas happy 420

    ReplyDelete
  51. I really appreciate this wonderful post that you have provided for us. this was very amazing discount code and delivery much better experience visit at the publix flu shot promotion

    ReplyDelete
  52. I always found very much interesting content on your posts. keep posting, hot nike

    ReplyDelete
  53. If someone who just picked up a brand new phone and wants to make sure everything is up to snuff.adidas a

    ReplyDelete
  54. I Was Eagerly Looking For Content Like This, Right To The Point And Detailed As Well Accordingly Depending Upon The Matter/Topic. new balance 997

    ReplyDelete
  55. If you are looking for the best college to learn golf then you must visit on.scarpe antinfortunistiche

    ReplyDelete
  56. Wow Nice information post your content very helps full for us thank you very much i want to appreciate this amazing stuff . nike acg shoes

    ReplyDelete
  57. This is what I am looking for thanks for sharing such information article.tanie nike

    ReplyDelete
  58. I think this is an informative post and it is very useful and knowledgeable. therefore, I would like to thank you for the efforts you have made in writing this article. hot nike

    ReplyDelete
  59. Love to read it,Waiting For More new Update and I Already Read your Recent Post its Great Thanks. superstar adidas

    ReplyDelete
  60. You made such an interesting piece to read, giving every subject enlightenment for us to gain knowledge. puma scarpe

    ReplyDelete
  61. Standard daviation is a term of data on this subject we need a specialised calculator. maillot real madrid 2021

    ReplyDelete
  62. This is the first time that I visit here. I found so many exciting matters in this particular blog, kollektion nike

    ReplyDelete
  63. Hello!!! if you want to read some great blog visit this website they got some amazing blog keep up the good work. bunny hat with moving ears

    ReplyDelete
  64. Thanks for sharing this. I this food is health how much you will eat you will be fit and healthy. trench coat

    ReplyDelete
  65. I really think this blog is very interesting and very knowledgeable. diesel jeans

    ReplyDelete
  66. I also wrote an article on a similar subject will find it at write what you think.Alennus Nike Kengät Online Myynti

    ReplyDelete
  67. I really think this blog is very interesting and very knowledgeable. adidas gazelle

    ReplyDelete
  68. This is what I am looking for thanks for sharing such information article puma safety shoes

    ReplyDelete
  69. This is the first time that I visit here. I found so many exciting matters in. sunglasses for women

    ReplyDelete
  70. Quite an interesting pot you've written, it seems you've got some cool writing skills, ray ban caravan

    ReplyDelete
  71. I think this is great. Good guys have a very hard life to live coz they don't get the girls when everyone do, vistula płaszcze

    ReplyDelete
  72. I came to this site with the introduction of a friend around me and I was very impressed when I found your writing. I'll come back often after bookmarking! 먹튀검증

    ReplyDelete
  73. Thank you so much for providing for this valuable content on the internet. I never found this type of information on the internet.
    download igoal88

    ReplyDelete
  74. Online gaming websites are the best platforms for people who enjoy playing online games.płaszcze dla dziewczynek

    ReplyDelete
  75. It is not a few games that you will get to play every day but there is a vast variety of quality online games. vans old skool

    ReplyDelete
  76. Nice Information, thank you for sharing this knowledge tarea อุบล

    ReplyDelete
  77. A very awesome blog post. We are really grateful for your blog post. You will find a lot of approaches after visiting your post. fear of god hat

    ReplyDelete
  78. I admire what you have done here. I like the part where you say you are doing this to give back but I would black cardigan

    ReplyDelete
  79. It’s very excellent information and more real facts to provided that post.Thank you for sharing this information.puma carina

    ReplyDelete
  80. How to make your first live casino deposit in a few hours
    What is a 남양주 출장마사지 Live Casino 고양 출장샵 Bonus? How does a Live 전주 출장안마 Casino Bonus work? Find out what makes a Live Casino bonus 군산 출장안마 so rewarding and how 구리 출장마사지 it works.

    ReplyDelete
  81. Very interesting blog. I also want to introduce my website to students here if you're student and wondering can i pay someone to do my online class , Yes of course by visiting DO MY EXAM NOW. Get good grades by taking our online exam help and impress your teachers. Say goodbye to your tensions now.!

    ReplyDelete
  82. This is very nice a single and provides in-depth data. Thanks just for this nice write-up. adidas mujer

    ReplyDelete
  83. I was reading some of your content on this website and I conceive this internet site is really informative ! Keep on putting up.philadelphia eagles jersey

    ReplyDelete
  84. Thanks for sharing with us your precious time to create this post...długa kurtka jeansowa

    ReplyDelete
  85. I found your this post while searching for information about blog-related research ... basket puma femme 2020

    ReplyDelete
  86. Before you even start plugging in any numbers, it is important that you decide for a strategy to pursue for the game. Even more important is, to stick to it! I have encountered two successfulstrategies so far: medium-quality shoes (S/Q rating of 5-6 stars) paired with high number ofmodels (250-350 models) and high-quality shoes (S/Q rating of 8-10 stars) paired with lownumber of models (50 models). For this blog post, I will concentrate on the high-quality + lowmodel strategy. Business Strategy Game Help

    ReplyDelete
  87. Really I enjoy your site with effective and useful information. It is included very nice post with a lot of our resources.nike shoes on sale

    ReplyDelete
  88. Wow, What a Excellent post. I really found this to much informatics. It is what i was searching for. real madrid jersey

    ReplyDelete
  89. This is highly informatics, crisp and clear. I think that everything has been described in systematic manner so that reader could get maximum information.kurtka zimowa damska

    ReplyDelete
  90. You have performed a great job on this article. It’s very precise and highly qualitative. air jordan banned 1

    ReplyDelete
  91. You have even managed to make it readable and easy to read. You have some real writing talent. Thank you so much.chapeau noir

    ReplyDelete
  92. you could have an amazing blog here! would you prefer to make some invite posts on my weblog?kolczyki guess

    ReplyDelete
  93. You have performed a great job on this article. It’s very precise and highly qualitative. adidas ozweego

    ReplyDelete
  94. You have even managed to make it readable and easy to read. You have some real writing talent. Thank you so much.nike vintage

    ReplyDelete
  95. Post looking awesome and it's content also fabulous!! Keep it up. arsenal jersey

    ReplyDelete
  96. you could have an amazing blog here! would you prefer to make some invite posts on my weblog?
    satta kingkurtka jeansowa

    ReplyDelete
  97. Congratulations. Good blog. Keep sharing. I love them Are you also searching for professional nursing paper help? we are the best solution for you.

    ReplyDelete
  98. Your blogs are great.Are you also searching for dnp capstone writers Check on our site. whatsapp us:+1-(951)-468-9855

    ReplyDelete
  99. Thanks for sharing this amazing information with us. I really appreciate your time. I want to share discounts, vouchers, coupons for different brands. You Can now avail
    Verified Coupons From Here hellofresh healthcare

    ReplyDelete
  100. I also wrote an article on a similar subject will find it at write what you think.maillot celtics boston

    ReplyDelete
  101. This is really a great bluesman thank you for the beautiful music.winterjassen dames

    ReplyDelete
  102. Thanks for sharing this amazing information with us. I really appreciate your time. I want to share discounts, vouchers, coupons for different brands. You Can now avail
    Verified Coupons From Here hello fresh healthcare discount

    ReplyDelete
  103. These you will then see the most important thing, the application provides you a website a powerful important internet page.długa kurtka jeansowa

    ReplyDelete
  104. The Harper Kreyman Black Tuxedo has a front composed of Wool Blended. On the interior, a sweatproof and breathable viscose lining has been employed.Tall Girl 2 Harper Kreyman Black Blazer It has a traditional look to it, with a buttoned closure. This outfit features a Lapel Style Collar as well as open hem cuffs on the sleeves that are also buttoned.

    ReplyDelete
  105. I should say only that its awesome! The blog is informational and always produce amazing things. air jordan 1/8

    ReplyDelete
  106. I Needed To Know About It. Thanks For Sharing Such Convenient Article.nike air vapormax online

    ReplyDelete
  107. Deep Stone Crypt Jacket was inspired by the video game Destiny 2. External parachute is attached to the Raid jacket. Deep Stone Crypt Raid Jacket The soft and gentle viscose inside provides a cosy feeling, while the former represents a fashionable but magical style.

    ReplyDelete
  108. adidas bad bunnyThank you for your work on the blog! You're doing a good job!

    ReplyDelete
  109. Great post,
    Thanks to share lots of information with us.
    Starter Kits,vapers can find the smok starter kit,premium kits and dead rabbit r tank and Artery Adapter and smok nord x kit here,whatever you are the beginner user or experience vapor,all of them will great prince
    vapeciga.uk

    ReplyDelete
  110. This is a fabulous thing to deliver ourselves. It is always an interesting topic for me and difficult to find out information about it. nike air force 1 price

    ReplyDelete
  111. I am trying to get benefits with all the working which is important ever and hope you also want to enjoy work. Bottes Hiver Femme

    ReplyDelete
  112. These you will then see the most important thing, the application provides you a website a powerful important internet page. ronaldo juventus jersey

    ReplyDelete
  113. Now I am feeling a lot because for a longtime, I have missed your site. Concept is too good.kurtka koszulowa

    ReplyDelete