HOLISTIC NUTRITION AND HEALTH COACHING
Substitutes
SUGAR and ARTIFICIAL SWEETENERS - these are the number one cravings for most people and are found in almost every processed food product you pluck from the store shelf. But there are a multitude of healthy alternatives to "sugars / sweeteners" to give you the sweetness you crave but without all the negative effects of refined or processed sugars and artificial sweeteners (aka chemicals). Why not try Coconut sugar or organic maple syrup and make this your favorite coffee sweetener! This is but one example of a "substitute". For baking cakes or making deserts try medjool dates (best soaked overnight in water to soften them up) instead of sugar.
REFINED GRAINS (EG white flour, white bread, white rice) can be replaced with "organic whole" grain flours (preferably spelt flour or blue corn). So for your favorite bread try "organic ancient grain whole grain bread" (often found even in Costco). For your favorite chips try organic blue corn chips! Instead of white rice - try brown rice, buckwheat or quinoa.
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DAIRY - there are a variety of "non-dairy" milks such as almond milk, oat milk, organic soy milk as easy substitutes. Instead of cream - for your sauces, deserts, or soups try coconut milk or creme (in the can).
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CHEESE - this is another difficult addiction to let go of - BUT there are great alternatives out there for easy homemade plant based cheese. You can find a quick example on our recipe tab.
MEAT - If you want to start now contributing to the reduction of environmental impacts - forgoing commercial meat (and fish) products is the number one way to make a major difference. Surprisingly, plant based proteins are healthier for you than animal proteins. Plant based foods have protein, fiber, vitamins, and minerals your body requires. Try a mixture of - beans, nuts, lentils, quinoa, chickpeas, whole grains, vegetables and mushrooms for your complete protein source or tofu and tempeh for both rich protein sources and texture replacements. For example, for scrambled eggs try tofu and black salt with nutritional yeast for a tasty breakfast alternative!
SALT - common household salt is not the healthiest choice. Of all the substitutes - this is by far the easiest! Try Himalayan or sea salt as a simple healthy substitute!
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