Healthy Swaps Over Drastic Changes
You don’t need to make drastic changes in your life to feel better. Healthy swaps can help you achieve your wellness goals. Making small changes over time increases your chances of success.
For instance, participants in a University of Colorado study, whose goal it was to cut 100 calories a day, ended up cutting more than 300 calories per day. These participants achieved better weight-loss results because they made simple changes rather than if following a more rigorous diet plan.
Healthy Swaps Make Reaching Your Wellness Goals Easier
“People set unrealistic goals and attempt to make wholesale changes,” says Lesley Lutes, Ph.D., an associate professor of psychology at the University of British Columbia. “That all-or-nothing behavior becomes overwhelming, leaves you feeling deprived, and sets you up for failure.”
Making small tweaks in your life is more realistic and sustainable. So, why not swap out unhealthy habits with healthier alternatives?
8 Easy Healthy Swaps You Can Make Now:
1. Swap a half-hour of sitting and watching TV for a half-hour of walking indoors or out.
2. Make eating fruits and veggies a no-brainer.
Swap out high-fat proteins for vegetables in entrees like lasagna, tacos, and salads. Add vegetables to a soup or a salad (but go light on the dressing and toppings). Eat your veggies first! You’ll eat more of them, plus you’ll fill up so that you eat less later in the meal. Enjoy fresh fruit for dessert—think sliced strawberries instead of strawberry ice cream. A diet rich in fruits and vegetables can help reduce the risk of heart disease, type 2 diabetes, cancer, and obesity. They are also a good source of fiber! Homemade is usually healthier than takeout, so take salad-in-a-jar to work.
3. Swap out refined grains for whole grains.
Many whole grains have their bran intact, providing more fiber, B vitamins, magnesium, and other essential nutrients. A study by the New England Journal of Medicine states adding just one serving of whole grains per day led to an average weight loss of about a third of a pound over four years. Raising fiber intake can help you feel fuller and increases metabolism. Whole grains include faro, bulgur, oatmeal, popcorn (air-popped), quinoa, black rice, and barley.
4. Try small (10 to 15-minute) workouts throughout the day.
You’ll still get all the benefits of a longer workout. Here are 8 mini-workouts you might want to check out. For more tips on how to turn your resolution to work out a reality, read 5 Tips To Turn Your Resolution Into A Healthy Habit.
5. Swap out pop and fruit drinks for water.
Not only will drinking water help you stay hydrated, but it may also ward off feelings of hunger, and reduce the amount of sugar you consume. According to the Harvard T.H. Chan School of Public Health, Americans consume about 22 teaspoons of added sugar a day, which amounts to an extra 350 calories. If you do want a fruit drink, use your blender to turn fresh fruit into a smoothie. You’ll get all the benefits of eating fresh fruit. Do something good for the earth at the same time. Swap out disposable plastic bottles and cups for reusable water bottles and coffee mugs!
6. Swap out your old recipe for a new, healthier version.
Instead of using ground beef in your burger, meatball or meatloaf recipe, try a mixture of half beef and half mushrooms. Not only will you cut back on saturated fat and calories, but you’ll add nutrients like fiber, riboflavin, and more. Try going meatless one day a week. Replacing animal protein with plant protein is associated with a lower risk of mortality, especially from heart disease. For recipe ideas and more, check out Meatless Mondays, and check out Swap #7 for our hummus recipe! Don’t forget to take reusable shopping bags with you when shopping. It’s another great swap!
7. Be mindful when snacking.
Portion out your snacks instead of eating them from the bag. Swap out pretzels for air-popped popcorn. Instead of trail mix, munch on a handful of unsalted nuts. Substitute high-fat dips for healthy hummus. Try CANVIVA’s Homemade CBD Hummus. It’s perfect for any game day party.
8. Swap over-the-counter medications such as ibuprofen, aspirin, and others for CBD.
CANVIVA phytocannabinoid-rich full spectrum CBD oil tinctures and topicals include formulations with your wellness goals in mind. Always consult your doctor when considering making changes to your medications.