What’s the most common question I’m asked as a health and wellness coach regarding eating? It is, “How do I actually eat healthier?” Maybe you’ve asked that, too. You’re ready to eat some healthier foods but aren’t sure exactly how to do it. Maybe you think by the time you’re ____ years old, you should know. But if you were raised on the standard American diet of fried and processed foods, sugary foods, eating fast foods often, and not taught how to cook, there’s no shame. It’s a skill you can learn. And if you’re over 40 and used to eating a certain way, you can learn how to eat healthier without the tears and overwhelm. So that’s good news!
If that’s you, today we are going to talk about a few easy strategies.
So healthy vs. unhealthy. Those words may have a different definition depending on where you are in your health journey. Some people think like I did about 19 years ago. At that time, we had to begin a food elimination program for one of my children which was the beginning of my deep dive and journey into a more holistic lifestyle. At that time since my child had to eat gluten free, dairy free, egg free, and soy free, we all did (most of the time). We did that for seven years. At that time, there was no amazon and Walmart didn’t carry anything we needed. And our local stores did not either. We did not have internet to research. (Shocker, I know!) So once a month we drove to Whole Foods – about 45 minutes away. We bought what we thought would work. And it did a little.
But what I didn’t know then was we really just swapped unhealthy treats, packaged, and boxed foods that contained gluten, eggs, soy, and dairy for gluten-free and allergen-free unhealthy treats and boxed foods. But I didn’t know better then. However, now I do. It’s really just a journey, a step by step process for us all. If you don’t know, you don’t know. But you can learn. It’s just a skill.
Really what we should have focused on was simply eating the way God created the food originally. Not buying boxed cookies, crackers, snacks, etc. Why? Because the way God made food originally is more anti-inflammatory and non-allergenic overall. But when we traded one type of boxed and packaged food for the so-called healthier ones, we still ended up with a lot of ingredients including chemicals and sugar- laden products. But you don’t know what you don’t know, right? So I’ve cut myself some slack. And you should also if you are trying to make modifications.
So today, when I talk to clients or other people who ask me how I eat, I tell them what I stated above. The majority of the time eat the basics – proteins, veggies, fruit, nuts and seeds, healthy fats, and occasional treats for special occasions. But if you have additional symptoms or dysfunctions (like digestive issues, hormonal or autoimmune problems) we will have to consider that and individualize your plan.
Let’s talk about some simple swaps you can make. And because junk food is one category many of my clients (and maybe you) hate to give up initially, let’s talk about that one first.
For your sweet cravings:
If you love chocolate, instead of eating milk chocolate, switch to a dark chocolate – 72% or higher cacao. Why? The darker the chocolate, the less sugar but more nutrients. And watch your portion sizes. Read the label. Many of us just take the whole bar of chocolate and eat it in one sitting. Don’t do that. Put it in a small bowl or cup. That will help you not overeat.
Also, for a chocolate cake, I have healthier chocolate muffins and a mug cake on my website. Or simply google healthier chocolate cake. Here’s a pro tip if you don’t do anything else. When baking a cupcake, mug cake, or whole cake – decrease the sugar by 1/3 – ½. You can also sub a sweetener like monk fruit or stevia for part of the sugar in the recipe.
And if you’re an ice cream lover, you can use overripe bananas and make a banana ice cream in your blender. Just chop up ripe bananas, store in the freezer, add to your high-speed blender (you can even add with a little liquid), and blend well. You can add cinnamon or vanilla or even cacao or cocoa powder, You won’t need any sweeteners because the banana has natural sweetness. Or click here for a healthier chocolate “ice cream” recipe.
And did you also know that both cinnamon and vanilla can trick your taste buds into thinking you added sweetness. Add to baked goods, cereals, or even coffee.
And if you want to make muffins or cookies, instead of white flour, use nut flours, coconut flour, or cassava which provide nutrients and fiber. They’re easy to adapt and your food still tastes great.
If you need a substitute for eggs, use one small container of applesauce (those individual containers) or ¼ to ½ of a sweet potato. One final tip about baking is to use healthier oils, not canola oil. Instead use avocado oil, extra virgin olive oil, coconut oil, or an avocado.
For your salty cravings:
Instead of potato chips, try cassava strips or even baked sweet potato chips. You can buy them online or even in some stores. Read the label for the portion size. Most people take the whole bag to the couch and mindlessly eat while watching a movie or scrolling. Instead, pour into a pretty but small bowl according to the serving size. Clip or reseal the big bag and put it away. That will prevent you from overeating.
Instead of fried potatoes (aka French fries), make homemade sweet potato baked fries at home. Or even baked regular potato fries (although sweet potatoes have more nutrients). Simple to do. Simply peel, cut, toss in olive oil and seasonings, place on a cookie sheet, and bake at 400 until crispy. Delish!
Vegetable Swaps:
Instead of iceberg lettuce which has very little nutrition (maybe a little fiber but that’s about it), use leafy greens like spinach, baby kale, romaine. or an organic spring mix. And if you normally like to add croutons to your salad, swap with roasted nuts or seeds like pumpkin or sunflower seeds. They provide the crunch and have healthy fat and fiber instead of the gluten.
And if you are having sweet cravings, you can use sweeter veggies to help. Things like butternut squash, sweet potatoes, and carrots are naturally sweeter. They are nutrient-dense — filled with vitamins, minerals, and antioxidants, and much better for you than a sugary, high-calorie dessert. Plus, they will help you remain fuller longer and satisfy your sweet tooth.
Beverages:
Instead of sugary drinks like fancy coffees, energy or soft drinks, or even alcohol, drink beverages with low to no sugar (but not artificial sweeteners like aspartame, saccharine, sucralose). Instead use healthier sweeteners that don’t raise your blood sugar such as monk fruit powder or stevia to sweeten your coffee, tea, or even a homemade lemonade. These are good replacements for sodas.
Instead of fruit juices, eat the whole fruit. When you just drink juice, you are getting massive doses of fructose (type of sugar) without the benefit of fiber. So your blood sugar will rise quickly, only to crash soon afterwards. Plus, that can often cause digestive distress with gas, bloating, or diarrhea. Another idea is to make up a smoothie using water as your liquid base (or coconut milk) instead of fruit juice. Add berries, some spinach (which no one will taste because it’s so mild), maybe 1/4 – 1/2 an orange, 1/2 avocado, one or two scoops of clean protein powder, plus some ice. This will provide so many nutrients, give you energy, plus will keep you full and happier longer.
And instead of drinking alcohol often, limit it. Find a recipe for a mocktail. Click here for a recipe for a Ginger Turmeric Mocktail. Alcohol has a lot of sugar so don’t drink your sugar!
Boxed or Packaged Food:
Now is it okay to buy those boxed or packaged goodies or even a sweet treat sometimes? Of course! I always try to emphasize we are learning a new lifestyle and that takes time. Plus, life is full of ups and downs. You may be traveling, it might be a holiday, or you might have a party to attend. Once in a while these are fine. It’s when we consume them every day, chronic health issues may develop. So for convenience you may just make the choice to buy some pre-packaged items. One of my favorite brands is Simple Mills. They carry gluten-free crackers, cookies, bars, and muffin or bread mixes. But always read the food labels including ingredients. Then you can make a healthier choice.
Remember, you didn’t get to where you are in your health conditions in only a month. You’re not going to change everything in just a month. It takes time and consistency. Give yourself a realistic goal – 6 months to a year. It won’t be so overwhelming and you will gradually implement small changes so you will be more apt to be consistent and not give up. And every one of those small steps really do make a difference.
Do you want to make healthier choices to decrease your weight, hormonal issues, digestive symptoms, and fatigue? But you realize you need accountability, support, and guidance from someone who has not only been there personally, but also works with clients professionally and has successfully helped them? If so, reach out to me. I am a National Board Certified Health and Wellness Coach who works with women over 40 who have low energy, digestive and weight issues, brain fog, and autoimmune dysfunction. I’d love the opportunity to work with you, too. You can schedule a free 20-minute consult by clicking here. — Leah Cheshire, MCD, CCC-SLP, NBC-HWC
