Use a healthy food substitute and low calorie choice! - Scientific Nutrition Hair Analysis

Struggling with healthy food choices?

Healthy low-calorie food substitutes that can start to change your health are here! There are so many temptations, particularly around the holidays or during celebrations. We need our macro nutrients carbohydrates, fats, and proteins but they can add up fast if you are watching your waistline.

The simple flour-based carbohydrates can spike your blood sugar and leave you feeling hungry soon after the crash is over. The unhealthy hydrogenized or hydrolyzed fats can clog up your liver and arteries. Very few people eat enough protein (I see it on a Hair Mineral Analysis) so what should we do?

First, let’s get something straight. Healthy fats don’t make us fat, too many carbs and sugar do. Just look at how folks ate in the 50s and 60s in comparison to the late 70s and 80s. This is when the government food pyramid started recommending 6-11 servings of grains/carbs and very little fat. The obesity statistics went through the roof and continue to climb.

Add into the mix the artificial flavorings and sweeteners pushing addictions. When you taste the sweetness on your tongue (natural or not) your pancreas releases insulin to bring it down. Do this over and over all day and you create insulin resistance.

We need to go back to simple 1 ingredient foods with no toxic sprays on or in them. Society didn’t count calories, they ate pure foods in moderation, not super-sized portions.

Let me share my favorite healthy food substitute suggestions for replacing unhealthy foods for the macro-nutrients.

6 High protein foods:

Whole eggs contain Choline in the yolk which is a fat-fighting nutrient that can’t be found in the whites so don’t cut the yolk out completely.
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Roasted chickpeas a.k.a. garbanzo beans are in the legume family. You’ll get rich vitamins, fiber, and minerals as well as a source of protein when used for dips. Just limit beans and nuts to 3 times a week as they are a high copper food.
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I do recommend eating 2 servings of animal protein daily as protein plays a role in every single cell function but occasionally beans and nuts can substitute. Choose dark meat poultry or marbled meat if you have a fast metabolism as found on a Hair Analysis and low-fat white meat or lean cuts for a slow metabolism.
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Raw dairy is much more digestible as the enzymes to break down lactose are still intact. Low-fat cottage cheese and reduced-fat Swiss or cheddar are good choices to boost protein intake.
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Pea-based plant protein shakes that are non-GMO and organic can be a good meal replacement once in a while and easy to keep in a baggie in your purse or briefcase. If you prefer a whey/dairy-based product, let’s chat as many are contaminated from grinding the cocoa beans if chocolate flavored.
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Switch to a sardine fish sandwich instead of tuna for a healthy food substitute. The larger the fish, the more heavy metal accumulation. These tiny fish swim toward the top of the water packing in vitamin D and Omega 3 fatty acids we need more than ever. Atlantic, skinless/boneless is best as they are very low in contamination.

6 Healthy fat foods:

Use organic whole milk or real cream to cut out corn syrups (and aborted fetal kidney cell flavor receptors used by biotech company Synomyx). The processed creamers also contain traces of glyphosate found in Roundup and carrageenan which is linked to cancer as well as inflammatory responses. As a result of using the healthy full-fat dairy version you will gain vitamins D, A, and B12 while replacing calcium loss that caffeine can rob from your bones. Try adding organic Watkins vanilla extract for flavor.
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Switch to almonds instead of peanuts. They have significantly less amount of mycotoxins and molds while delivering 6 grams of protein, 16 grams of healthy fat, and only 2 grams of net carbs.
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Unsweetened Greek Yogurt can be a great substitute for commercial sour cream if you add cilantro (detoxifying) and taco seasoning to top your tacos. You’ll get a serving of satiating healthy fat and protein while increasing your probiotics.
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Swap your mayo for creamy organic chickpea hummus. With only 25 calories per tablespoon, 1.5 grams of fat, and over a gram of protein, you’ll enjoy more flavor with 70 fewer fat calories.
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Try using hummus with Extra Virgin Olive Oil (EVOO) and garlic instead of the calorie-dense dairy-based dips. You’ll get the added benefit of this heart-healthy fat with garlic’s antimicrobial, antibacterial, anti-fungal, cognitive improving, immune boosting, cancer-fighting, cholesterol-lowering, cough suppressing, and reducing blood pressure properties. Whew, what a phenomenal food right? Did I mention garlic is anti-inflammatory and an antioxidant?
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Spread some almond butter onto sticks of celery to kill the crunchy craving and pack in some fiber to feed your gut probiotic with the nut protein.

9 Healthy carbohydrate foods:

Use riced cauliflower instead of white rice which is devoid of nutrients to save 145 calories per cup. With this in mind, the low carbohydrate cruciferous veggie also helps the waistline and fights cancer cells.
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If you must have simple carbs in the form of bread, opt for an organic whole-grain English Muffin with fiber and protein. Top it with non-GMO grass-fed butter that is easily digestible and a healthy fat. It is a healthy food substitute with a fraction of a bagel which is full of empty calories and pesticides!
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Change out your white potato for a sweet potato. They have significant amounts of vitamin A, iron, calcium, selenium, vitamin C, and B. The creamy texture along with a pat of real butter will satiate your craving for comfort food. The added fiber will feed your gut microbiome too. Try a sprinkle of cinnamon for a twist as it tastes great and helps to regulate blood sugar levels.
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One of my favorite complex carbs is quinoa (keen-wha). If you saute a few celery ribs with one onion in butter and then mix it with the quinoa and poultry seasoning it is divine. In fact it tastes like stuffing only it is packed with protein and two root veggies.

Carbohydrate treats!
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Apples are a great sub for applesauce as it is typically loaded with sugar. Eat the non-sweetened and add a dash of cinnamon. If you need a smidge of sweetness use a pinch of monk fruit.
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Ice cream can be a slippery slope as it is easy to eat a large portion of this creamy fattening treat. As an alternative, blend a banana, throw in some almond butter or whole almonds with cacao bits and freeze.
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You can also use Greek Yogurt with cacao powder, monk fruit (which won’t raise your blood sugar), and vanilla for a frozen yogurt “cheat”. As it is protein-rich, which takes longer to digest, it will leave you feeling fuller longer. It’s full of probiotics, calcium, and antioxidants.
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Commercial strawberries are at the top of the “dirty dozen” of contaminated foods dowsed with pesticides. They are also the highest on the acidic fruit scale, even more so than a lemon! Instead, reach for organic red/black raspberries or blueberries as they are lower in sugar calories, plus they are packed with antioxidants.
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If you must have something chocolate, opt for 70% or more dark chocolate. No only will a 100-gram bar give you 11 grams of fiber, it also supplies antioxidants, magnesium, manganese, iron, and copper. Eating a small square of this rich form can squash the craving. All while improving your blood flow, cholesterol, improve cognitive brain function, and raises estrogen levels during PMS (hear me, ladies?). SCORE!

How do I know what healthy food substitute changes I need?

You can feel like yourself again with energy, vitality, and mental clarity. We just need to see exactly which food shifts you need to make and what supplements your biochemistry requires to repair your health with a Hair Analysis Test.

With nutritional deficiency comes “dis”ease, inflammation, and exhaustion. You don’t have to struggle through the day feeling wiped, defeated, and sick. With the right tools, your body can heal itself in amazing ways.

Choose to change it today!

You have total control over your diet and health. Start with these healthy food substitute choices. Once we have your mineral balances in line after a Hair Test, your body will once again be able to detoxify efficiently and additionally control hormones. Why wait another precious day?

LET’S CHAT about your health goals.