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Health is Wealth: Healthy Holiday Food Swaps

By: Lola Frailey Wednesday November 27, 2019 comments Tags: food cravings, healthy food swaps, raw food

#HealthyEating is easier than one may think. By adjusting just a few foods, you can make a big impact on your health and waistline.

The first step to #HealthyEating is to swap foods that are high in fat, salt and sugar with more fruit, vegetables, and nuts. You know, healthy foods!

Remember: Small changes can add up to big results!

Below are some ideas to get you started!

Swap Potato Chips for Nuts
Craving something crunchy? Potato chips are high in sodium and trans fats (bad fats). This can increase the risk of cardiovascular issues down the road. In addition, potato chips are considered a refined carbohydrate. You know what that means? Blood sugar spikes making you feel worse later in the day. Looking for a better option? Ditch the Doritos and reach for a bag of nuts! 

Did you know? Individuals who regularly consume nuts are 14% less likely to develop cardiovascular issues later in life. Nuts also contain unsaturated fats (healthy fats) along with fiber and protein. Keeping you fuller faster and longer.

#HealthyEating Tip: To receive maximum benefits, try raw unsalted nuts. This will help you avoid unnecessary sodium and sugar. Why raw? Click here for the answer.

Swap Brownies for Dark Chocolate
Brownies (and other baked treats) are packed with sugar, bleached white flour (no nutritional value), trans fats and artificial flavors. Try swapping unhealthy sweet treats for dark chocolate (70% cocoa or more).

Did you know? Research suggests that eating dark chocolate a few times a week could reduce cardiovascular issues such as heart attack or stroke by 11 percent! This is due to the fact that cocoa contains flavonoids which are known to aid in lowering blood pressure.

#HealthyEating Tip: Dark chocolate contains cocoa, some sugar (the higher the cocoa percentage the lower the sugar), and can contain healthy fats (choose a brand that uses coconut oil). 

Swap Bottled Salad Dressing for Homemade
The health benefits can be summed up in one word: Control. Making your own salad dressing gives one complete control of flavor (no artificials please), fat (the good kind), and only the freshest ingredients.

Did you know? Even though natural flavors come from foods or things found in nature, such “natural things” go through a rigorous process sometimes with harmful chemicals to produce that “butter” flavor you know and love while stripping essential nutrients leaving you consuming empty calories.

#HeatlhyEating Tip: Use a base of olive oil, incorporate vinegar for flavor and a natural preservative, then add whatever you like! Lemon, garlic, fresh herbs. The sky's the limit! Try our Noni Thousand Island Dressing Recipe 

Swap Pasta for Spaghetti Squash
Unless you go whole grain and organic, generic pasta are high in carbs and low in nutrients (from bleached white flour) not to mention the high calorie count (200 calories per serving). Consider swapping pasta for spaghetti squash. Spaghetti squash contains vitamin C, fiber and magnesium. 

Did you know? Magnesium can help with muscle pain and cramping. For instant muscle cramp relief, click here.

#HealthyEating Tip: Spaghetti squash can be used for both sweet and savory dishes. Try preparing with cinnamon, nutmeg, coconut oil, and a little coconut sugar for a healthy cheat treat!

Swap Crackers for Bell Peppers
Similar to potato chips, crackers contain an enormous amount of sodium, trans fats, and artificial flavors. When reaching for a helping of spinach dip, enjoy red peppers instead of crackers. Red peppers are crunchy, naturally sweet, and packed vitamins A, C, and K.

Did you know? Unlike most animals, humans are unable to synthesize vitamin C internally and must obtain vitamin C from the foods we consume. Click here for the list of top foods containing Vitamin C

#HealthyEating Tip: One cup of red peppers are only 40 calories compared to 262 calories when consuming crackers.

Swap Rice/Potatoes for Cauliflower
Depending on an individual’s body type, rice and potatoes can cause weight gain and blood sugar spikes. Cauliflower has similar texture (when prepared riced or mashed) and mild in flavor. Potatoes contain 116 calories per cup compared to cauliflower which are 27 calories per cup.

Did you know? Cauliflower is high in vitamin C, potassium, and even contains a little protein.

#HealthyEating Tip: Feel free to experiment! Try a lycopene packed tomato sauce with garlic and basil for a low-carb fiber filled meal.

Swap Fruit Juice for Whole Fruit
True, while fruit juice is high in natural sugar it’s the fiber fruit naturally contains that’s missing. Drinking a glass of fruit juice makes the natural sugars more readily available/easily absorbed by the body. This can cause blood sugar spikes and weight gain. Find easy weight loss tips here! 

Did you know? One cup of orange juice contains a whopping 24 grams of sugar, compared to only 12 grams of sugar and 3 grams of fiber in a single fresh orange.

#HealthyEating Tip: Really want that cup of juice in the morning? Try using a high power blender and blend the whole fruit with a cup of water. This ensures you consume all the fiber and nutrients while enjoying the whole fruit in drinking form.

Swap Noni Juice for Noni Fruit Leather
Speaking of fruit juice. Did you know? Most juices are not 100% pure fruit juice. They are a fruit concentrate that contains added water and sugar. Most if not all fruit juice is pasteurized. Pasteurization kills beneficial enzymes (approximately 50%) needed for proper digestion. Almost all noni juice is produced fermented and all noni juice is missing the pulp. As mentioned above, maximum nutritional value is in the pulp of the whole fruit. Swap noni juice with Noni Fruit LeatherNoni Fruit Leather is a noni juice alternative with the highest concentration of whole noni fruit. Lab research has shown Noni Fruit Leather is 14x more potent than noni juice.

#HealthyEating Tip: Don’t like the way noni tastes? We’ll be the first to admit it: noni has an unusual flavor and smell. Not to worry though! We developed a noni tea recipe just for you!

Noni Fruit Leather Tea Recipe

Makes: 1 quart Noni tea

To a clean quart jar, add:

  • ½ cup Noni puree (recipe follows)
  • ½ cup organic apple juice
  • 3 cups water
  • 1 organic cinnamon stick

Put lid on, shake well, and refrigerate 


Noni Puree Recipe

Makes: 2+ cups (enough for 4 quarts of Noni tea)

To a blender, add:

Spin in blender until smooth and consistency of applesauce

If not used all at once, Noni puree will keep for a few days in the fridge.


Not your cup of tea? Try this delicious smoothie recipe!


Lola Frailey

About the Author: Lola Frailey