Cinnamon: The Best Power House of Flavor & Health Benefits

We all know the warming effect cinnamon has to our taste buds and as well as the aromatic impact, as your mouth starts to water as soon as you catch a whiff of the delicious scent.  What’s even better, are the tremendous amount of health benefits!

Cinnamon Spiced Cake
Cinnamon Spiced Cake

Yes, it tastes amazing and it’s great for you.  Love it when that happens!

Cinnamon had been used for centuries and dates back to ancient Egypt. It was considered a gift fit for kings as it was rare and therefore very valuable.  It was even used as a natural food preservative during medieval days. Fortunately, for us, it’s easily accessible these days.

There are two main types and it’s important to note, not all cinnamon is created equal. Click To Tweet

Ceylon, is known as the “true” cinnamon. Cassia is more common and probably the one you’ll find most often in your grocery store. Ceylon is lower in in coumarin then Cassia which can be harmful in high doses. In addition, Ceylon has been found to contain more of the health benefits listed below.

Read labels carefully, Ceylon is the one you want.


Most of the health benefits come from cinnamaldehyde and comes from the oily part of the bark that carries the distinctive smell and flavor.  The benefits of which, may surprise you.

  • One of the most powercinnamon-1070153_1920ful antioxidants
  • Anti-inflammatory benefits and improves circulation
  • Reduces risk of heart disease by reducing LDL and Triglyceries and increasing HDL, while at the same time lowering blood pressure
  • Improves Insulin sensitivity, the hormone that regulates metabolism and energy use. Lowers blood sugar levels
  • Has an anti-diabetic effect by decreasing the amount of glucose that enters the bloodstream after you’ve eaten
  • Has to be shown to have numerous benefits in the treatment of Parkinson’s and Alzheimer by preventing the buildup of a protein called tau in the brain, a key factor in Alzheimer’s disease
  • It’s been proven to improve cognitive function even with use of a scented candle.
  • Fights bacterial and fungal infections with oil being very effective in treating respiratory infections caused by fungi, but also inhibits the growth of bacteria like Listeria and Salmonella
  • Useful in combatting congestion by clearing up mucus and improving circulation and not just good for viruses like the common cold. It’s been effective in studies on HIV by preventing the virus from entering the cells
  • The antimicrobial effects can even prevent tooth decay and reduce bad breath (a great addition, if you make your own toothpaste or look for it when shopping for a natural brand)

Whew! I did say it was a power house of taste and health benefits and this isn’t even an all-inclusive list. In short, it can combat free radicals with its anti-inflammatory benefits, reduce the risk of heart disease, stabilize your total cholesterol level, improve Insulin sensitivity, boost brain function and fight bacterial and fungal infections.

Experts do warn of incorporating too much cinnamon into your diet if you are pregnant, breastfeeding or have a heavy menstrual cycle. As always, if any of this applies or you’re looking to add it as part of a healing protocol, please consult your health care professional.  The recommended dosage according to the U.S. Department of Health is up to 6 grams daily but should not be used for more than 5 days a week.  Add cinnamon into your diet slowly. Even half a teaspoon a day has a positive effect.

Here is one great way to enjoy cinnamon’s power house of flavor along with it’s healthy benefits. Try our Mini Cinnamon Spiced Cake.




Cheap Fastfood is Creating a Health Bill You Cannot Afford To Pay

cheap fastfood logo

Why Cheap Fastfood is Creating a Health Bill You Cannot Afford To Pay

I want you to go out and buy a big greasy burger and keep track of every dime you spend when getting that burger. Like the smoker who goes to the shop to buy cigarettes and walks out with a drink they don’t need, a paper they won’t read and possibly a small impulse purchase; buying a burger involves extra cost. If you know the standard cheeseburger does not fill you up, chances are you order a larger meal and drink; even get something extra to take home or worse stop at the shop and buy cigarettes!


Fastfood is like smoking, it becomes something you just do, a habitual action. Breaking that action can be hard, for some impossible. The smoker has to choose between spending cash on nicotine replacement therapy such as patches or gum to slowly reduce the nicotine intake or continue smoking.

The point is, it is now acknowledged changing habits is hard and requires intervention on some level.


Each time you purchase fast-food thinking you are saving money, you are contributing towards future medical issues.

Are you worried that  the cost of eating healthily Vs. cheap fastfood will leave you skint?



Grab a free pdf below of ‘The lifetime Costs of Diabetes’ by the American Diabetes Association 

American Diabetes Association – The Lifetime Cost of Diabetes



Now I can pretty much guarantee that most of the recipes we have available will cost around the same or less, and occasionally more than than the $3 burrito supreme at Taco Bell. For example our breakfast burrito : if you don’t have a larder with standard ingredients such as spices and coconut oil then you will spend more than $3 making the burrito…However your Taco-Bell food is a one hit wonder, $3 , you can make several breakfast burritos and eclipse the seemingly cheap burrito supreme (assuming you did not buy a coke).


Did you know that Coke market their product by give-away-prices in shops so when you go to a restaurant you choose coke and pay more…

Cheap fastfood does not effect everyone!

Your right, the odd person with a crazy metabolism can eat cheap fastfood and not gain weight. What is happening inside the body is a different question…

Futher hidden dangers of cheap fastfood or how you are damaging your body


cheap fastfood evil knievel

  • Heart disease
  • Cancer
  • Obesity
  • Anxiety and Depression
  • Autoimmune
  • Clothing
  • Fasting (fewer meals)
  • Deductibles (health care costs)
  • Life Insurance premiums



Some math on the cost of fastfood when Type 1 diabetes gets you!


If you are a Type1 diabetes adult with no insurance who uses Humalog an a new Animas pump and a new CGM Dexcom, checking my blood glucose with a One Touch Verio IQ meter, it could be:


If you have already purchased a pump and a Dexcom, the out of pocket costs would be:


If you are a Type1 diabetes adult with no insurance who uses Apidra in a new Omnipod and a new CGM Dexcom, checking my blood glucose with an Accu-Check Nano meter, it could be:


If you have already purchased a pump and a Dexcom, the out of pocket costs would be:


If you are a Type1 diabetes adult with no insurance who uses Novolog in a new Medtronic (not 530G) pump and Sof-Sensor CGM, checking my blood glucose with a Bayer Next meter, it could be:


(The price would be greater with the 530G pump and the Enlite CGM sensors.)

If you have already purchased a Medtronic pump with CGM integration, the out of pocket costs would be:


That’s not counting the physicians (multiple visits), the labs, the other tests that you might need, the glucagon, the back up long-acting insulin, the small items, etc.

That’s just for the technology, supplies, and insulin analog.

Source: TheperfectMd

How to kick a person when they are down

If you really wanted to be horrible to somebody (which I know you don’t, this is just an example) you can refer them to this article on how medical debt affects your credit score! Now the costs are getting out of control.

  • Your debt is passed to a collection agency that are usually staffed by hardened agents
  • A single collection by an agency can reduce your credit score by up to 100 points!
  • The size of the debt is not as important as the fact you have the debt


There is a fun game called ‘What if’ where you are given two choices. Here are two questions with two choices. Take a moment to absorb what the question asks you, and do you want to wait until you are in that position…?


If you have any health concerns relating to any of the issues raised in this article, then grab one of the remaining slots for a call with us. Let us help you address those concerns and get you clear on a plan to address them in the future.

8 superior fastfood recipes destroying the myth that delivery is quicker

fastfood delivery

8 superior fastfood recipes destroying the myth that delivery is quicker

The only thing fast about fastfood is the rapidity in which your waistline grows and your budget shrinks. There are probably as many excuses for ordering fastfood or using the drive – thru as there are reasons to not stop drinking alcohol.

This article offers you eight easy to shop, prepare and cook recipes that are insanely easy and quick; so why do we default to fastfood delivery or drive-thru thinking it is quicker?

It’s Friday, you have finished work, you’re tired, need a shower and realise how hungry you are. As you drive home there is every chance you will see a pizza company advertising their waistline busting cuisine, and you get a little rumble.

There is every chance you will see a pizza shop…

fastfood pizza map 

At home you switch on the TV and again there is every chance you will see an advert for a pizza. (Dominoes and Pizza Hut spent a combined total of $209m on advertising between January 1 and April 30 2014)

Online or even by phone  you order your pizza before taking a shower, (but definitely do no look at the nutritional content calorie counter)  and by the time you finish and get ready to chill out your pizza…has not arrived…

On the 27th February 2014 Dominoes Australia posted on Facebook that their average delivery time is 24 minutes. The comments that followed are disgruntled customers slamming this claim and giving their opinion on the poor service and long delivery times as well as how poor the final product was.

Pizza Pizza guaranty they will deliver your pizza in 40 minutes. So let’s play with that figure. What can you cook in 40 minutes? Well without any forethought or preparation you might struggle. Keeping your larder correctly stocked is one of biggest issues people have, so the first thing we suggest is to use the recipe maker and shopping planner:

Here you will find a complete list of delicious ‘real world’ recipes.  Use the drop down box to select your taste extravaganza, then choose the amount of servings you want and all the effort is done for you!

You have the choice to save and print your menu. The really clever bit is that you will have a shopping list made for you by the menu planner. This means busting through all the excuses about time, you have a shopping list, you have the recipe and you if don’t have time to shop…you can order the food online to be delivered to your home!


Remember your pizza delivery company have bought and prepared the foods, so this evens the odds up.


Ultimately its all just choice, you know fastfood is not good for you and facts and figures can be as boring as your empty larder, so here are some examples to whet your whistle and fire up your appetite for healthy, home-cooked fastfood!

Shrimp and basil pesto flatbread pizza requires 10 minutes of preparation time and 10 minutes of cooking time. So you have 20 minutes to take a shower and 20 minutes to prepare and cook your meal before pizza pizza arrive!

So why are you not cooking your own fastfood at home?


How many times will you pay for fastfood delivery?

Fastfood is convenient, easy and on occasion quick. I mean picking up the phone or opening an app, pressing a few buttons and within an hour you have hot food delivered to your door. Wow, really it sounds so good!


You are paying for the convenience of the fastfood product, that will leave you bloated and then constipated!


Fastfood price of pizza Eater compiled pricing data for a basic Margherita pizza (tomato sauce, mozzarella cheese, and basil) from every VPN-certified (Verace Pizza Napoletana) pizzerias throughout the continental U.S. to see where the cheapest pies can be found. According to their findings, these precious pies can range from $8.90 to $16 depending on your location.



I eat fastfood because I cannot cook


Okay this again is something we face often with clients and whilst Chef Ramsey might scream you out of the kitchen for burning the onions we won’t we show you that cooking is a basic skill that anyone with a just a touch of enthusiasm can quickly learn.


For curry lovers we recommend that you start with the paleo shrimp curry (under 500 calories, approximately one slice of pizza)


Here is how complex it is!

  1. In a large pan (one with a lid), heat the coconut oil on a medium-high heat. Once the oil is hot, stir fry the cabbage for 3-5 minutes, until it softens
  2. Add the garlic and curry powder, and stir constantly for about a minute
  3. Now add, the cauliflower, mushrooms & spinach. Stir well to combine all the ingredients and then slowly add about half the water. Cover the pan, reduce to a medium/low heat and leave to simmer 
  4. Once the cauliflower and cabbage are soft, add the shrimp to the pan. Cover once again and cook until the shrimp are done, only about 3-5 minutes depending on the size of the shrimp you use.
  5. Spoon the curry into serving bowls, and eat whilst hot. You get the best from the aroma that way.


Chef Ramsey offered £20 ($30) to a fastfood curry delivery service if they would get the curry to him in 20 minutes. That gave him and non-cooking DJ Chris Moyles 20 minutes to make a curry.


Here is the result condensed to 4 minutes.

Fastfood Is Just Not Good Food

If fastfood was good for people then there would be no obesity problem. Folk would chow down on burgers and fries and pizzas and shed the pounds and feel great. The reality is you keep eating fastfood and you get bigger and lazier, the though of cooking just seems like too much effort!

Remember when Morgan Spurlock went supersize for 30 days?


A Fastfood Confession from Margie Burton (because everyone is human)

Imagine the scene: the children are tired and hungry and want to eat, I am tired and hungry and want to eat, there is not much in the larder as it has not been stocked up, what is in there will take ages to cook at least thirty minutes if not more and me and the children need food now. Here was my rapid solution to this problem before I discovered and lived the lifestyle I do now…

  1. Discuss/argue on what fastfood place to buy from (5-10 minutes)
  2. Decide that regardless of all else that Wendy’s is closest to home (5 minutes)
  3. Get children to car, strap them in and drive off (5-10 minutes)
  4. Stop at ATM for cash (10 minutes)
  5. Drive to Wendy’s in average traffic (15 minutes)
  6. Arrive and park and join queue inside as children want to look at menu (15 minutes)
  7. Children choose their meals, get served, wait for food (15 minutes)
  8. Walk back to car, drive home, get out car, enter house (25 minutes)
  9. Eat cold, dull, bland burger and woeful fries (3 minutes)

Total time ~ 80 minutes to complete the trip and 3 minutes to eat the cold fastfood. 

fastfood wendys

Don’t just take our word for it, Check out Real Money: Fast Food Versus Home-Cooked Meals on the ABC News blog, and look at how the time and money savings rack up!

Cooking fastfood at home is quicker than delivery or is proof... Click To Tweet  put a post together called:

15 Horrifying Fast Food Truths That Prove You’re Better Off Cooking At Home

Aside from some of the most grotesque pictures ever of what your fastfood looks like when it is delivered to the restaurant they also claim that factory farmers are stuffing their poutlry full of drugs!

You might be ingesting them via your food. Factory farmers feed prescription drugs to their poultry, and we ingest them when we eat the meat. This is part of the reason we’re facing the beginning of an antibiotic resistance crisis.


So If Fastfood is That Bad, Give Me Some Ideas!


  • Bursting Breakfast Burrito – Here’s a new breakfast twist… bursting breakfast burrito is fun to eat (read tricky) and totally satisfying. As with a number of our recipes, you can use this as a base, to add your own touches to the dish. Looking forward to hearing what you’ve done to make it your own.
  • Chicken and Bacon Stuffed Avocado Lettuce Wraps – A new firm favorite for lunchtime is our Chicken Bacon and Avocado Stuffed Lettuce Wraps. This recipe contains, roasted chicken & bacon crumbles, but works just as well with shrimp or tuna, any meat/fish or crunchy salad veg. I find it really satisfies my appetite, I suspect because of the great breakout of carbs/fats/proteins. It keeps my hunger at bay until dinner for sure.
  • Mahi Mahi Quesadillas  – Hot, tasty and satisfying to be able to just eat with your fingers. Quesadillas have always been a favorite, but have really only been Paleo possible, since our Paleo Flat Breads have been on the scene.
  • Easy Creamy Cauliflower Mash  – All the home comfort of mashed potato, without the potato. Perfect for paleo meals, and keeping the carbs low.
  • Pesto Salmon with Clean Cabbage Slaw  – This Pesto Salmon recipe was created for a fast day, with leftovers from our weekend. It’s delicious, very low carb, and leaves you satisfied. The pesto with the Salmon was a nice combination, and the crunch of the slaw added extra dimension.
  • Double Chocolate Muffins!  – Margie couldn’t leave well alone, as always, she needed to find a way to squeeze some chocolate into our already scrumptious paleo protein muffins, so glad she did, as are the rest of the family, it was an instant hit. These double chocolate Paleo muffins give you another way to get healthy great tasting snacks into your families life.

We’d love to hear about your healthy fastfood recipes in the comments section below, or if you have made tweaks to ours. You can find many more delicious ideas in our recipe archives here you will find everything from date paste, Thai Pancakes and Paleo vegan cookies, so jump in and eat some delicious healthy fastfood today.


Due to demand we have added an extra slot to our Breakthrough calls. If you are struggling to find a balance then don’t delay in contacting us before all the slots are booked. 

The significant dangers of out dated diets

The significant dangers of out dated diets

The significant dangers of out dated diets is they hammer home low fat, healthy carbs and a ton of other instructions that are just plain wrong.

How many times have we traditionally been told,

  • drink zero cal diet sodas,
  • use a low fat dressing,
  • eat low fat meals (eat high carb),
  • just put vinegar or lemon juice on your salad,
  • don’t eat fried foods.

We have been brain washed into thinking this way, and it couldn’t be further from the truth.

It really took us a while in our journey to understand that good fats, don’t make you fat. (it’s important to note the word “good” here) Bad fats are still not good for you, but make friends with coconut/almond etc oils, and sources of good fat direct from foods like avocado, and you will make a big change to your life.

In fact, one of the significant dangers of out dated diets is that much of the information that is used as weight loss guides points us to low fat high carb meals.  We all know sugar is bad right? but replacing it with sweeteners is a awful alternative, and it’s the sugar in the carbs that are causing even more major issues. Increased inflammation, and decreasing the length of time that a meal satisfies us, coupled with its addictive nature, drives us to eat even more.

Mustard Crusted Salmon
Mustard Crusted Salmon

For Example
I love to eat BIG meals, I grew up on a farm, and have never really lost that love of simple but hearty home farm cooking. Every diet I have ever been on tells you to avoid this, CUT DOWN on that, and all that happens is, sure I lose weight, but as soon as I hit my goals, I go right back to eating what i really love… sound familiar ?

Well what if you could eat stuff you LOVE (sure there has to be some changes, right? but you should still love them)…
What if you could eat portions you are SATISFIED with…
What if you could do all that, and still LOSE WEIGHT without lacking energy…
What if you can still enjoy a BBQ with your family/friends and not worry about fitting into that smart outfit for work/interview/parties?
What if it became YOUR lifestyle?

Neither Margie or I have any desire to change our eating habits, we are fully at peace with our “diet”, so now… it’s our lifestyle! Sounds great, right?

Let me give you an example from something I had the other night… Mustard crusted salmon(picture right)
Sure it’s a has some salad, but it satisfied my eyes and my belly.   Made with salmon, avocado, romaine lettuce, red onion, and a home made vinaigrette. Had we had bacon bits in the refrigerator, I would have added that too…

Macro Breakdown
Macro Nutrient Breakdown

Now here’s the key difference… and I want to share this with you, because if you can make some of these changes, you can really start making a difference to your life… right NOW.
The key is the BREAKOUT of the meal…
Just shows you can have a HUGE meal, that is GREAT for you, with a healthy breakout… just 16% Carbs, a massive 58% Fat and perfect 26% protein…
If you look at the breakout underneath, you can see the right column of figures is our daily goal, and I’m always happy to increase protein at the expense of carbs, as long as we can keep the fat high too.

Special offer for our readers

Want to know how to really take your healthy weight control to the next level ?
Are you the kind of person who is ready to forget diets for good ?
Are you willing to invest in your weight and health for the future?

Then we have something great for you…
We’ve made some time available over the next couple of days to help you understand really what’s holding you back from being where you want to be with your weight?  Select a time to suit you, just click on the button below

[otw_shortcode_button href=”” size=”medium” bgcolor=”#35b030″ icon_type=”general foundicon-phone” icon_position=”left” shape=”square”]Book your FREE Call Now![/otw_shortcode_button]

Talk to you soon
Mark & Margie

How To Improve your life with the Five Two Diet

How To Improve your life with the Five Two Diet

The Regularity of the Five Two Diet

What did you eat last week on Monday and Thursday? We can tell you what we ate on the five two diet for the last three years…500 – 600 calories. Read on to discover how intermittent fasting on a five two plan can improve your quality of life.


We improved our health, wealth and longevity following a five two diet plan.


Shrimp and Basil Pesto Flat-bread Pizza on a five two diet
You CAN eat this: Shrimp and Basil Pesto Flat-bread Pizza on a five two diet!

The Fast diet is ingrained in our lifestyle because we don’t like restrictions on tastes and flavors. Friends know to bring chocolate cake over on our non-fasting days. Yes we eat chocolate and all forms of tasty and flavorful Paleo foods. Here’s how it works.

Five Two  intermittent fasting is controlling calorific intake over short periods of time. We eat a Paleo diet without concern of weights, measures, and restrictions for five days.

Your body will naturally adapt to the best fasting plan, when you begin two days of reducing calorific intake to a quarter of the usual amount. Studies have shown that 5:2 intermittent fasting produces the same results as daily restrictions. We find two days of fasting refreshes our energy levels. Then we enjoy our normal eating days even more!

The five two diet has an unfair balance towards enjoyment. By lifting the restrictions over five days and fasting on two our bodies digest food better. We eat with a genuine appetite as we understand how our hunger tricks us. Our food tastes better, and organically we begin to make better choices for our body and minds.

Create your own 5:2 menu Click To Tweet

The possibility of embarrassing questions of side effects are not asked enough when talking to people considering a five two lifestyle. This is how it works; we have eaten pizza each night for a week, drunk a gallon of coke, and we’re constipated and low on energy!

We stop doing that and plan our meals and our body’s rhythm changes. This is a natural process. Our body is cleansing.

You will begin to:

  • Understand how the feeling of hunger comes and goes during fasting
  • Feel how fatigue does pass during fasting
  • Discover how amazing water tastes over a sugary drink
  • Learn what to do with all the extra energy you have!

How much weight can I lose in a week on a Five Two Diet?

When the 5:2 is followed correctly you can expect to lose 1lb a week, and continue to lose 1lb a week until you hit your ideal weight.  We personally have lost over 50lbs between us!! in just a 2 year period, then maintained that weight for the last 12 months.

Our friends who take weight training seriously where skeptical about the 2 5 diet as they require such high calorific intake. After absorbing our teachings on The Get Healthy Weight Loss program they realized there was more to training than eating dry tins of tuna!

Now they pump harder, save money on protein powders and have increased and enjoy better fat burning when preparing their summer beach bodies.

Five two diet man with energy
Feel invigorated when you follow a five two diet plan

Fasting benefits include:

  • Steady, long term weight loss
  • Decreased risk of diabetes
  • Increased longevity
  • Increased cell repair / re-generation
  • Improved liver function
  • Feeling amazing and being full of energy

Losing weight makes you feel fantastic on the outside. The five and two diet is a plan for life to avoid the ‘yo-yo’ effect of sticking it all back on. Adopting this lifestyle you have improved chances of lower blood pressure and cholesterol levels.  Any improvement in insulin sensitivity could be the difference between living with medication everyday or not.

Getting started on the Five Two Diet

To start getting the benefits of fasting, you need no special equipment, expensive powders or weekly fees. If you have eggs in the cupboard you can try this omelette.

Approaching your first fast you should remember the objective of why you are fasting. Perhaps start to eat smaller meals or try the ten best swaps for healthier eating.

Get your sugar rush from natural sources” Click To Tweet

Your next step to beginning a five two lifestyle

5-2 Fasting eGuide
A Quick Start Guide

Click on the image ==>>

to Download our FREE eGuide to 5:2 Dieting……

Reach out and speak to others who embrace this lifestyle and ask, “Could this be as amazing as people say?” Over come fears today.

The honesty of the lady in this video who used intermittent fasting shows the real life results. Forget six packs and be proud of your body. Take inspiration from this amazing woman.

Suggested reading: Take action with programs that teaches sustainable weight loss techniques, Reiki and household budgeting to maintain your new lifestyle changes.

If you want more information about our lifestyle approach, check out this book by Dr. Michael Mosely, the founder and author of “The Fast Diet” .

Check out more delicious and healthy recipes here


10 Healthy Alternatives for Natural Weight Loss

swap store produce for farmers markets

10 Healthy Alternatives for Natural Weight Loss

Here are my top 10 healthy alternatives to common foods.Whether you’re looking to lose weight or live a healthier lifestyle Keep in mind, you don’t have to replace everything all at once. You can even create a swap out list along side your grocery list and work the replacements into your meals over time.

Healthy Alternatives are not a compromise, they are a path to effortless weight loss

not a healthy alternatives datepaste - healthy alternatives

Replace sugar with Stevia raw honey or date paste


Stevia is all natural and has zero calories, carbs or sugar. Raw Honey has other health benefits, which include anti-microbial, heart-healthy and anti-inflammatory effects. It does break down in your body the same as sugar so while it has nutritional benefits, treat it as sugar. Date paste is an easy sugar alternative loaded with calcium, iron, magnesium and fiber.


soda - replace for healthier eating as healthy alternatives soda watersoda - healthy alternatives Skip the soda and drink sparking water or Kombucha

There is nothing “good’ about soda pop and a healthy alternative is a vital change. Sparkling water will provide the fizz you may need without all the chemicals and sugars. Kombucha is a fermented beverage loaded with probiotics which are good for digestion and intestinal health.



milk as healthy alternatives milk almonds healthy alternatives Replace milk with almond milk

Unless you’re drinking Kelfir or milk from grass fed cows, skip the milk, period. Of course there is plenty of research around whether we should even be drinking it at all (not Paleo is only one), but that’s for another time.  Almond or other nut milks contain calcium, iron, magnesium, phosphorus, potassium. zinc,B-6, folate, riboflavin and others.


mustard healthy alternatives mustard for mayo as healthy alternatives Use mustard instead of mayo

If you cant live without the mayo, at least try veganaise, they are less likely to contain GMO related fats and other chemicals. Read the labels! Outside of the caloric benefit of mustard over mayo, it’s healthy. It contains antioxidants along with turmeric (anti-inflammatory). Mustard seed has also been classified as a super food due to it’s nutrient dense anti cancer fighting benefits.


salad dressing store as healthy alternatives salad dressing as healthy alternatives Replace store bought salad dressing for homemade vinaigrette

Store bought dressings are laden with GMO fats and other chemicals that have zero benefits to our health. With homemade dressings you have control over the ingredients. Use good fats, like olive oil, almond oil or grapeseed oil.  You can even use just a good extra virgin olive oil and balsamic vinegar.


market store as healthy alternatives market farmer as healthy alternatives Shop local farmer’s market for fresh in season produce instead of large grocery store chains

In season produce has more nutrients due to a shorter “shelf” life. When in season produce isn’t available, the next best option is frozen. It goes from farm to freezer keeping its nutrients.


Seasonal eating supports local farmers markets and keeps you fit for life Click To Tweet


salt-shaker-as healthy alternatives salt-pink as healthy alternatives Replace your table salt with Himalayan salt

The processing of table salt has removed all of it’s minerals. Himalayan rock salt contains over 80 minerals.  Some of the benefits include balancing PH, increasing hydration, balance electrolytes, lower blood pressure and improve circulation.


peanutbutter as healthy alternatives peanutbutter almond as healthy alternatives Replace processed peanut butter with almond butter

Peanuts are actually legumes and are not Paleo. That could be enough but I’ll continue.  Peanuts contain high levels of Omega 6 which can lead to inflammation. They contain aflatoxin with is actually a natural mold that is the source of people’s peanut allergies. These aflatoxins are also a potent carcinogen so replacing peanut butter with alternative nut butter will help cut down on your toxic load exposure from the environment.  Almond butter is a good source of vitamin E, an antioxidant along with trace minerals and is more nutritionally dense then peanut butter.

Healthy alternatives are not a compromise, they're a new experience.... Click To Tweet

oil vegetable as healthy alternatives?oil coconut as healthy alternatives Swap your vegetable oil for coconut oil

There has been enough press around the hazards of GMO foods/oils.  Coconut oil contains medium chain triglycerides that metabolize differently and has proven to increase energy, reduce candida (yeast), improve brain health, reduce hunger  help with may brain disorders. There are about 100 more benefits of using coconut oil, but bottom line, it’s definitely earns it’s role as a superfood.


croutons as healthy alternatives croutons sliced almonds as healthy alternatives Use almonds instead of croutons on salads

Croutons are high in sodium ,carbohydrates and do not offer much nutritional value.  Almonds are loaded with vitamin E, fiber, protein, healthy fats, manganese, magnesium, cooper, B12, phosphorus and loaded with antioxidants. It can also help with weight loss. Almonds contain many nutrients that are hard for the body to breakdown. Therefore, 10-15% of the calories can’t be absorbed.



Check out more delicious and healthy recipes here