5 Healthy Food Swaps

heyfranhey:

Wanting to eat healthier foods wasn’t an overnight process for me! I took it super slow. About a year of transitioning, to be exact. Popeyes chicken anyone? Here are a few of the things I gradually swapped to help re-condition my body (get rid of cravings!) and get me started on a path of cleaner eating. Hope it helps!

eatmoreof: Protein! Why it’s important: Helps with weight loss - Protein helps you stay fuller for longer. Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!) Sources Vegan Options: Tofu - Low in calories and fat. High in protein. Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat. Tempeh -  If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein.  Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks. Other Options: Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef. Pork Tenderloin - Much lower in fat than beef. Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken. Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids. Tuna fish Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients. Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with  pureed/mashed fruit instead of the fruit mix-ins that might come with it. Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium. All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean. Check out Eatmoreof for more tips on how to get healthy foods into your diet!

eatmoreof:

Protein! Why it’s important:

  • Helps with weight loss - Protein helps you stay fuller for longer.
  • Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!)

Sources

Vegan Options:

  • Tofu - Low in calories and fat. High in protein.
  • Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat.
  • Tempeh -  If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein. 
  • Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks.
Other Options:
  • Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef.
  • Pork Tenderloin - Much lower in fat than beef.
  • Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken.
  • Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids.
  • Tuna fish
  • Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients.
  • Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with  pureed/mashed fruit instead of the fruit mix-ins that might come with it.
  • Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium.

All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean.

Check out Eatmoreof for more tips on how to get healthy foods into your diet!

heyfranhey: Tea contains antioxidants. Antioxidants can help slow down the aging process, and help cells regenerate and repair.  Many studies suggest antioxidants also assist our bodies in preventing cancer. Tea can lower stress hormone levels. Black tea can reduce the effects of stressful events by lowering the amount of the stress hormone cortisol in the body. Tea fights cavities and reduces plaque. Compounds in tea are capable of killing or suppressing growth and acid production of cavity causing bacteria in our mouths. Tea keeps you hydrated. Every cup of tea you drink, especially low or no caffeine varieties, counts as a cup of water with the added bonus of providing antioxidants as well. Tea may reduce the risk of stroke and heart attack. Tea can help prevent formation of dangerous blood clots which are often the cause of strokes and heart attacks. Tea can help lower blood pressure. Drinking green tea daily can reduce your risk of hypertension by up to 50%. Tea aids your body in digestion. Tea has been used for thousands of years as an after-meal digestive aid.  It can also help relieve stomach cramps. Tea may help prevent diabetes. There is some evidence to suggest that green tea might help to lower the risk of getting Type 2 Diabetes. Tea can help beat bacteria. An Egyptian study testing the effects of green tea on antibiotics found the tea to enhance the bacteria killing effects of the drugs. Tea aids your immune defenses. A study comparing the immune activity levels of coffee drinkers vs. tea drinkers found the tea drinkers to have levels up to five times higher. I drink 2 cups every day.

heyfranhey:

  1. Tea contains antioxidants. Antioxidants can help slow down the aging process, and help cells regenerate and repair.  Many studies suggest antioxidants also assist our bodies in preventing cancer.
  2. Tea can lower stress hormone levels. Black tea can reduce the effects of stressful events by lowering the amount of the stress hormone cortisol in the body.
  3. Tea fights cavities and reduces plaque. Compounds in tea are capable of killing or suppressing growth and acid production of cavity causing bacteria in our mouths.
  4. Tea keeps you hydrated. Every cup of tea you drink, especially low or no caffeine varieties, counts as a cup of water with the added bonus of providing antioxidants as well.
  5. Tea may reduce the risk of stroke and heart attack. Tea can help prevent formation of dangerous blood clots which are often the cause of strokes and heart attacks.
  6. Tea can help lower blood pressure. Drinking green tea daily can reduce your risk of hypertension by up to 50%.
  7. Tea aids your body in digestion. Tea has been used for thousands of years as an after-meal digestive aid.  It can also help relieve stomach cramps.
  8. Tea may help prevent diabetes. There is some evidence to suggest that green tea might help to lower the risk of getting Type 2 Diabetes.
  9. Tea can help beat bacteria. An Egyptian study testing the effects of green tea on antibiotics found the tea to enhance the bacteria killing effects of the drugs.
  10. Tea aids your immune defenses. A study comparing the immune activity levels of coffee drinkers vs. tea drinkers found the tea drinkers to have levels up to five times higher.

I drink 2 cups every day.


3 Foods That Are Bad For Your Skin

healthylivingforyou:

  • Milk: Milk has added hormones which can cause breakouts and make you more prone to rashes. If you’re gonna drink it, choose organic or go with a nut milk instead.
  • Soda: Soda is all sugar. Whether it has 0 calories or not, there’s absolutely no benefit to drinking it. The high sugar content…
heyfranhey: Love!

heyfranhey:

Love!