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It’s easy to go into autopilot at the grocery store and head for our usual foods. Much easier than worrying about what you “don’t eat.” Eating healthy can be daunting, but if you take it one food at a time, it’s easier. We compiled a list of 10 foods to start swapping out, but you don’t have to swap them all at once. Start with the ones that seem the least daunting.
Make the upgrade on your next trip to the grocery store. Out of all the foods on this list, which ones seem the easiest to upgrade? Start there!

1-Don’t Eat Soy

Soy has often been hyped as a health-promoting superfood, but this food is highly inflammatory and usually highly processed. Soy is a phytoestrogen, which can mimic your natural estrogens, throwing off your hormonal balance. Most soybean foods in grocery stores are also genetically modified (GMOs), which is horrible for you.

Instead: Upgrade to Other Plant-Based Protein Superfoods

If you are looking for a good vegetable protein, there are many options. Spirulina has a mighty protein punch because it’s 60-70% protein, and a tablespoon has 6 grams of protein. An ounce of Goji berries has 20% of our daily protein needs. Hemp is another excellent source of protein that is also anti-inflammatory. Don’t worry, you won’t get high – hemp protein doesn’t have THC. Other options are chia seeds and flax seeds. There are so many to choose from!

2-Don’t Eat Sugar

Sugar is an anti-nutrient offering little in the way of nutrients and vitamins while robbing your body of nutrient stores. This highly inflammatory food significantly contributes to high obesity rates and declining health. The average American eats 146 pounds a year. It’s hidden in many processed foods under names like corn syrup, sucrose, dextrose, maltose, and more.

Instead: Upgrade to Xylitol, Honey, Maple Syrup, or Stevia

Giving up sugar is easier if you have a healthier substitute that will satisfy your sweet tooth without the harmful effects. Xylitol is an excellent choice because it can be easily substituted 1 for 1 in recipes and has many health benefits. Other good choices are honey, maple syrup, molasses, and stevia.

3-Don’t Eat Conventional Mayonnaise

Regular mayonnaise usually has soybean oil, which is bad for you, and is typically made from genetically modified soybeans. You’ll also find high fructose corn syrup, modified food starch, and hidden chemicals like herbicides and pesticides.

Instead: Upgrade to Soy-Free or Make Your Own

There are so many options. Look for soy-free options with minimal ingredients like avocado mayonnaise. You can also make your own, which is surprisingly easy! There are also vegan options that are egg-free, gluten-free, dairy-free, and soy-free to make them allergen-friendly!

4-Don’t Eat Low-Quality Balsamic Vinegar

Most balsamic vinegars are just white vinegar with caramel coloring and no healthy bacteria. Feel robbed by the fancy-sounding vinegar? We do.

Instead: Upgrade to Apple Cider Vinegar

Apple Cider Vinegar has many benefits, with healthy bacteria and anti-inflammatory components. It regulates blood sugar while reducing GERD, acne, and candida. Shop for good raw, organic apple cider vinegar with a cloudy, spider-web-looking mass in the middle. That’s the good bacteria, right there!

5-Don’t Eat Wheat Bread

Wheat is full of gluten. Gluten is the glue that makes your bread hold its shape, and it’s also the sticky protein that causes inflammation, leaky gut, and other illnesses. Yuck! Wheat is also frequently contaminated by a chemical called glyphosate. The most famous is Monsanto’s brand, Roundup.

Instead: Upgrade to Gluten-Free Bread

Skipping the gluten can be one of the fastest ways to cut inflammation and disease. Commercial bakeries add even more gluten than traditional bakeries. Gluten-free bread like the ones from Sami’s Bakery is a great way to enjoy a sandwich without gluten. There are many great brands, but there are lots of bad ones, too. Look for one with a short ingredients list to find one that’s gluten-free and healthy.

6-Don’t Eat Regular Pasta

Regular pasta is typically made of wheat. You will even frequently find it in sauces. Many people don’t know how many places this inflammatory food is. Cut the inflammation and the inches by cutting the gluten.

Instead: Upgrade to Spaghetti Squash or Vegetable Noodles

An easy swap is spaghetti squash or vegetable noodles, Like zoodles, made from zucchini! They are even fun to say. Now is the time for zoodles!

7-Don’t Eat Table Salt

Let’s be clear: salt is good for you, but table salt is toxic. It’s highly processed, which removes all the beneficial minerals. To process it, manufacturers bleach it and use the toxins sodium ferrocyanide, aluminum silicate, and ammonium ferric citrate. You may also often find dextrose or MSG, which are sometimes used to stabilize iodized salts. There’s lots of bad stuff with no good stuff.

Instead: Upgrade to Sea Salt or Himalayan Salt

Salt is an essential nutrient and the second most essential nutrient next to water. Natural salt contains 50 naturally occurring trace minerals like potassium, calcium, iodine, and zinc. It helps regulate body functions, is critical for cell function, and is essential for maintaining fluid balance in the body. You need salt to be healthy. Make sure you are getting the good stuff in the form of Celtic sea salt or pink Himalayan salt.

8-Don’t Eat Hydrogenated and Partially Hydrogenated Oils

Skip the vegetable oils and soybean oils, which are very inflammatory. These are linked to cellular congestion, which can lead to cancer, chronic fatigue, and neurotoxin syndrome.

Instead: Upgrade to Coconut, Avocado, or Olive Oil

Good fats are essential to hormone production, cancer prevention, brain development, mental clarity, and getting rid of inflammation in the body. And they taste good! Use coconut, avocado, and olive oils, which have better stability for cooking than other oils. You can also use good old-fashioned bacon grease (from antibiotic-free pork). Then all your food tastes like bacon.

9-Don’t Eat Conventional Meat

Factory-farmed meat has hormones, antibiotics, and other chemicals you don’t want to ingest. They will add anything to make the animals fatter and bigger to produce more meat to sell. This manipulation of meat products is not suitable for your body. Conventional meat is inflammatory and destructive to your health.

Instead: Upgrade to Grass-fed, Organic Meats

This is a great place to Start Somewhere because many meals include meat. To avoid the extra chemicals, upgrade your meat choices. Eating meats labeled all-natural means no preservatives or chemicals are added in the meat processing, which is good compared to conventional practices. Eating grass-fed is better than all-natural, but there can still be herbicides and pesticides on the grass they eat. There is also the potential for use of antibiotics. Eating organic, grass-fed meats is best. Organic farms are highly regulated, so you know you are getting quality food. Choose organic, and you will avoid the chemicals.

10-Don’t Eat Milk Chocolate

Milk chocolate is highly processed with heat and added sugars. The processing removes all the benefits you get from real, pure cacao. The added sugar and milk destroy the nutritious qualities and make this food horrible for you.

Instead: Upgrade to Dark Chocolate or Cacao

You didn’t think we’d tell you to skip the chocolate, did you? No, real chocolate is so good and good for you! It helps balance hormones and is full of nutrients. Real chocolate or cacao is bitter, so sweeten it with xylitol or approved sweeteners.

Start Somewhere and Find Easy Upgrades

Were there foods on the list that you haven’t upgraded yet? Did any of them seem like an upgrade you could make? Change can be challenging for all of us. Start with the ones you can easily upgrade and work your way to more foods. Once you get started, it will get easier, and before you know it, your whole pantry will be upgraded! The faster you get started, the faster you will be on your way to better health! For guidance, contact a Wellness Way clinic!


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Disclaimer: This content is for educational purposes only. It’s not intended as a substitute for the advice provided by your Wellness Way clinic or personal physician, especially if currently taking prescription or over-the-counter medications. Pregnant women, in particular, should seek the advice of a physician before trying any herb or supplement listed on this website. Always speak with your individual clinic before adding any medication, herb, or nutritional supplement to your health protocol. Information and statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.

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