Being the health nut and fitness fanatic that I am, health tends to be a hot topic of conversation for me. Most of the time when I talk to people about healthy eating, they immediately react with a variation of “I’m not interested in consuming dirt and drinking liquid grass in the morning”, “Eating right is too expensive”, “I don’t have the time to meal prep”, “Your diet is too restrictive”…etc. But I have come to realize that people think narrowly when it comes to nutrition because they have not been properly educated.
Can we bypass the drama and get real for a minute? Let’s address some common excuses:
Healthy Tastes Bad
Healthy food isn’t all wheatgrass shots and brussel sprouts. Healthy food comes in a variety of options (apart from the grass and dirt misconception) if you take the time to learn about the alternatives available. You cannot think of a healthy diet as a total restriction because then you are more likely to rebel against your better judgment. Think about how you are replacing those bad food choices with better choices instead. Vegetables are always a healthy option so I haven’t listed those below (I assume you know that already), but here are some healthy substitutions you can make:
White rice –> Brown rice (higher in protein, digests slower to keep you fuller, longer)
White potatoes –> Sweet potatoes (complex carb that gives you more sustainable energy)
Wheat Pasta –> Brown rice, Chickpea, or Lentil pasta (higher protein) or Zoodles (noodles made from zucchini; lower in carbs)
Cereal –> Oatmeal (no sugar added, high in protein, full of fiber so you stay full)
Bread –> Rice cakes, gluten-free wraps
Mayo/Miracle Whip –> Avocados (high in heart-healthy, unsaturated fat)
Canola oil –> Extra Virgin Olive Oil (full of polyphenols, vitamin E)
Dairy Butter –> Coconut Oil (similar consistency at room temperature to use as a substitute)
Peanut butter –> Almond butter (digests easier, great for your skin, no molasses just make sure there are no additives like palm oil or sugar),
Now this is a tough one for me because I am not a proponent of meat for anyone, but not all of my clients are vegan (obviously) so here are better options:
Red meat –> Turkey
Pork –> Poultry
Wild Caught Fish
Vegan Protein Sources:
Please do not be ignorant and ask me how I get my protein as a vegan…from FOOD obviously *rolls eyes*. I supplement with Arbonne protein too because I have a busy schedule and love the practicality of a shake, but you can get a full composition of protein from the whole foods below:
Nuts (almonds, cashews, pistachios, walnuts)
Peas (4g protein per 1/2 cup)
Legumes (peas, lentils, chickpeas, beans)
Quinoa (complete source of protein with 9 essential amino acids).
Spinach (6g per cup)
Broccoli (3g per cup)
Brown rice etc.
Here is a short article by Women’s Health on 9 High-Protein Vegetables That Will Fill You Up Fast [I don’t eat corn or white potatoes]. I recommend staying away from processed proteins like soy, tempeh, and tofu, but I will cover that in another post hopefully.
Cow’s milk –> Nut or Flaxseed milk (no lactose, hormones, antibiotics, or added sugars. Easier on the digestion system and full of vitamins)
Cheese –> Nutritional yeast
Yogurt –> Kombucha (full of gut loving probiotics) or Unsweetened Coconut Yogurt (mix in a dash of stevia, vanilla extract, cinnamon, and fresh fruit + granola)
Chocolate –> Unsweetened Cocoa (no milk or sugar added)
White sugar –> Organic cane sugar, Stevia, Agave
Candy bar –> Protein bar (no-brainer; here is my bar of choice)
Hopefully now you can see that options abound! And let me just say that healthy feels way better than unhealthy tastes. Unhealthy feels like headaches, high cholesterol, joint pain, low energy, bloating, brain fog, indigestion, acid reflux, sleepless nights, sugar cravings & crashes…etc. Not to say that all of these symptoms will magically disappear when you eat clean, but the majority of them are greatly remedied by a healthy diet change.
Healthy is Expensive
Everyone wants the results of a healthier lifestyle, but they aren’t willing to pay the price or put in the work. You managed to find extra money to spend on those concert tickets or that new dress (that is still sitting in your closet), but healthy food is too expensive? Eating right is not as expensive as eating out every day at work.
On the low end, you’ll spend about $10 when you eat out for lunch and usually double that for dinner. When you have a heart attack from high cholesterol, you are going to wish you had eaten that spinach salad instead of a greasy cheeseburger with fries. (Not trying to be morbid, just trying to give perspective).
Newsflash: I cannot eat healthy or lose weight for you!
One way or another, you will be spending your hard earned cash on something. You just have to decide that your health is a valuable return on investment. The best program I have ever come across, and used myself, for getting people on a healthier diet is Arbonne’s 30 Days to Healthy Living.
During the 30 days, you remove the foods below, replace 2 meals/day with protein shakes, eat approved snacks in between to keep you satisfied and make a well-balanced dinner. The purpose of the program is to remove acidic, allergenic, and inflammatory foods from your diet and to teach people how to make more wholesome meals without:
- Artificial Flavors/Colors/Sweeteners
In the 30 Days to Healthy Living Kit, you receive:
- 60 servings of plant based protein in 2 flavors (chocolate and vanilla)
- 30 Energy Fizz sticks (pomegranate or citrus)
- 30 servings of digestion plus (pre/probiotics)
- 30 servings of daily fiber
- 7-day body cleanse (but gentle enough for every day use)
- 2 boxes of detox tea (60 servings)
The breakdown comes out to be less than $5 per meal. You can’t even go to Starbucks and get your favorite drink for $5! For instance, Starbucks just came out with a vegan protein drink. $6 later you drank half the protein and twice the sugar of an Arbonne shake that you could have made at home in 5min. Why waste the time, money, and gas?
Most of my clients end up SAVING money during the program. Do me a favor and price out everything you spend at the grocery store for 60 meals in 30 days. The Arbonne 30 day kit breaks down to about $8.88/day. I guarantee you are spending more than that now! Plus, with Arbonne, you get additional resources outside of the 30 Day kit which I haven’t even put a monetary value on–Free shipping, free product, daily coaching, referral rewards, Facebook support group, meal prep guides, recipes…etc.
If you don’t have your health, you have nothing. Make the investment NOW or you will have to PAY later. Okay, that’s my pep talk…moving on.
Healthy is Time Consuming
You had time to binge watch your favorite show on Netflix (for the 10th time), but you didn’t have time to meal prep or go to the gym? We make time for the things in our lives that matter most to us. If you value your health, you will make time to prioritize it. You only get one body so treat it like a temple!
Meal prepping seems daunting, but I highly recommend it. When good food is already made, you are more likely to eat it than default to your cravings in a pinch! If you want to be truly healthy, you need to balance diet and exercise for the benefit of your body. PREPARE for the hunger strikes at 11am after breakfast or the post-lunch munchies at 3pm to support your transition.
Veggies + hummus
Almond butter + rice cakes + green apple slices
Cassava chips + guac
Sliced avocado + rice cake + crushed red pepper flakes & garlic salt
Chai latte (1 scoop Arbonne chai protein + detox tea + almond milk)
Chocolate protein bark (1/2 c coconut oil + 4 scoops Arbonne protein, sliced almonds, freeze and break!)
Coconut yogurt + berries + granola
The Good Bean roasted chickpeas etc.
Check out my blog post on snacking smart for more ideas!
Once you start reincorporating some of those eliminated foods listed above, you will be able to pinpoint which ones positively or negatively affect your digestive system. Then, you will make more mindful decisions about what you choose to eat. Remember, healthy living doesn’t mean removing everything from your diet, but replacing your cravings with whole foods that satisfy and support your body!
I am not here to condemn your enjoyment of food, but to inform you of better options. Health is a lifestyle, not a fad diet with an expiration date. Thanks to Arbonne, I can give people the ability to continue living a healthier lifestyle even after the 30-day program! The goal is sustainability.
Have questions or want more information on Arbonne? Feel free to send me a message and I’ll send you a flyer with a comprehensive explanation of the program benefits and total cost. I would love to share my passion for health with you by being the support system you need to reach your goals!