Are you ready for the ONE SMALL CHANGE that will deliver huge results? Here you go, let’s do this! This week I want you to focus on eating foods that have ONLY ONE INGREDIENT.

I’m sure your head is spinning and it should be because I want you to get creative. You can combine your “one ingredient foods” but try not to buy them already combined.

The benefits…

1. No need to de-code complicated food labels. Most foods that have one ingredient don’t have, or need, food labels. Example: apples, berries, green beans, chicken, nuts

2. Save money and spare yourself calories and chemicals found in store bought sauces. Instead use fresh spices and citrus Ex: fresh rosemary, garlic, a squeeze of lemon

3. Cleanse for the summer! No need for complicated fancy cleanses. The simple act of getting processed foods out of your diet will do wonders for your digestive system.

Here is a list to start with in order to get you thinking creatively:

Protein- Chicken, Turkey, Fish, Shrimp, Flank steak and Beans just to name a few

Carbs- Quinoa, Brown Rice, Oatmeal, Sweet potatoes/yams, fruit and endless veggies

Fats- Avocado, nuts and nut butters, coconut oil, olives and olive oil, seeds

Here are a few swaps that will help:

Taco shells, tortillas, and bread- lettuces wraps/cups. Romaine and cabbage are great!

Chips and salty snacks- apple chips, kale chips, sliced cucumber, roasted chickpeas, endive leaves

Pasta- zucchini noodles, spaghetti squash, shredded cabbage, or eggplant slices for lasagna noodles

Sweets- Apples baked with oats honey and cinnamon, Greek yogurt blended with berries and frozen into popsicle molds, nuts drizzled with honey, frozen grapes

Salad dressings- Olive oil and vinegar with a splash of citrus add in a bit of maple syrup or stevia or herbs to change it up.

Skip the mayo and blend up some chic peas with peppers, herbs, or spices to create a simple hummus

Make homemade pesto with basil, garlic, nuts, and olive oil to top your chicken breast or veggies and serve over a bed of quinoa

Mash up an avocado add in a little a little lemon, sea salt and pepper and cilantro for a perfect spread of dip for all your veggies or meats.

Dice up some tomatoes, onions, jalapeno, garlic, cilantro and parsley for a great burst of flavor for eggs, salads, or mixed in with ground turkey over brown rice or in a lettuce cup

What ideas do you have for healthy swaps?


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