Simple Swaps

I recently checked out the book "The Biggest Loser Simple Swaps: 100 Easy Changes to Start Living a Healthier Lifestyle". In there Cheryl Forberg, RD explores how the Biggest Loser contestants got to where they are and what we can do about it. She starts off by identifying ten key factors she believes played a vital role in weight gain and poor overall health. They are:

• Had absolutely no idea how many calories their bodies really needed (or how many they consumed each day).
• Frequently skipped breakfast and other meals.
• Didn't eat enough fruits or vegetables.
• Didn't eat enough whole grains.
• Ate too much "white stuff," such as flour, white pasta, white sugar, white rice, and simple carbohydrates.
• Didn't plan their meals in advance and often found themselves grabbing something on the go, which they ate standing up, in the car, or at their desks.
• Drank too many of their calories, but didn't drink enough water or milk.
• Didn't get enough exercise (if any).
• Prioritized other things - such as their families, friends, and jobs - over their own health and well-being.

If you are trying to lose weight, that may sound familiar! A lot of people are afraid that creating a healthier lifestyle will be too hard or expensive, or require too much time and effort. "Simple Swaps" is a great book that makes getting healthy a less daunting task. Living healthier does not mean you have to change everything at once; in fact, that is a great way to fail! So, pick which swaps make sense and are right for you. Then, once you mastered those, pick some more. You will notice the difference.

Here are some swaps to get you started:

1. Swap self criticism for self love.
2. Swap focusing on limitations for focusing on potential.
3. Swap wanting for needing.
4. Swap looking for a finish line (i.e. lose 10 pounds) to committing to a new lifestyle.
5. Swap caramel-, nougat-, and nut-laden candy bars for a couple with good, plain chocolate.
6. Swap defeat for confidence.
7. Swap your car for a bike.
8. Swap potato chips for fruit.
9. Swap fast food once a week for fast food once a month.
10. Swap fattening sauces for fresh salsa.
11. Swap self-consciousness for self belief.
12. Swap store bought lemonade for homemade limeade.
13. Swap big bags for little bags.
14. Swap microwave popcorn for popping your own kernels.
15. Swap a straw for a spoon. (Talking smoothies on this one.)
16. Swap grilled burgers for grilled portobello mushrooms.
17. Swap cakes and pastries for fruit.
18. Swap walking one block for walking two blocks. Increase a little each day.
19. Swap breakfast carbs for breakfast protein
20. Swap boxes and wrappers for leaves and peels. (More fresh produce and less processed food)
21. Swap your candy dish for a basket. (Reach for an apple, not an M&M)
22. Swap calories for water.
23. Swap unhealthy fats for flavorful oils. (Skip premade dressings and opt for a Tablespoon of sesame, extra virgin olive, or walnut oil instead)
24. Swap takeout for cooking in.
25. Swap shoveling for savoring.
26. Swap veggies for noodles. (Toss in 1/2 cup of cooked whole grain pasta to your salad)
27. Swap weighing yourself every day to weighing your food every day.
28. Swap gimmicks for nutrition information.
29. Swap a king sized dinner plate for a salad plate.
30. Swap a guilt trip for a pat on the back.
31. Swap a last minute menu choice for a plan.
32. Swap snack packs in your grocery cart for healthy snack ingredients.
33. Swap your couch for a treadmill.
34. Swap an extra hour at the office for an extra hour of sleep.
35. Swap a second helping for a good conversation.
36. Swap a doughnut for a phone call.
37. Swap a coffee break for a walk and talk.
38. Swap pizza crust for mushroom caps.
39. Swap lasagna for veggies. (Replace the pasta with thin slices of grilled or broiled zucchini or eggplant)
40. Swap white pasta for spaghetti squash.
41. Swap fruit for tomato salsa.
42. Swap potato chips for jicama chips.
43. Swap potatoes for other root vegetables. (turnips, parsnips, rutabagas)
44. Swap celery and carrots for bell peppers.
45. Swap bread for lettuce.
46. Swap iceberg for spinach.
47. Swap meat for vegetables.
48. Swap bacon for canadian bacon.
49. Swap egg yolks for whites.
50. Swap peas for edamame.
51. Swap meat for beans or tofu in your next curry.
52. Swap traditional yogurt for greek-style yogurt.
53. Swap tuna for salmon.
54. Swap rice for lentils.
55. Swap your cheese for fat-free, low-fat, or reduced-fat cheeses.
56. Swap chicken breasts for turkey breasts.
57. Swap water or broth for milk. (Milk is an exception for not drinking your calories)
58. Swap a bran muffin for an english muffin.
59. Swap rice for Quinoa.
60. Swap white pasta for whole grain pasta.
61. Swap two pieces of bread for one.
62. Swap potatoes for whole grains.
63. Swap white flour tortillas for whole grain tortillas.
64. Swap sugary cereals for whole grains.
65. Swap noodles for sauce and veggies.
66. Swap out empty calorie white flour waffles and pancakes.
67. Swap white bread for whole wheat.
68. Swap mayo for avocado.
69. Swap fruit for fruit AND nuts.(Almonds, cashews, walnuts)
70. Swap egg yolks for hummus.
71. Swap your regular pan for a non-stick version.
72. Swap butter for fruit spread. 
73. Swap granola for nuts.
74. Swap bad condiments for good ones. (Different mustards, salsas, low-sugar ketchups and barbecue sauce, vinegars)
75. Swap white for red. (Pasta sauce)
76. Swap 2 percent milk for fat free.
77. Swap chips for popcorn.
78. Swap ice cream for frozen fruit bars.
79. Swap sugar for sweet spices. (Cinnamon, nutmeg, cloves)
80. Swap candy for sugar free gum.
81. Swap white crumbs for wheat crumbs.
82. Swap popsicles for frozen grapes.
83. Swap salty snacks for homemade chips.
84. Swap oatmeal packets for quick oats.
85. Swap cornflakes for bran flakes.
86. Swap chocolate syrup for cocoa powder.
87. Swap milk chocolate for dark chocolate.
88. Swap diet soda for fizzy water.
89. Swap the juice carton for a pitcher. (Water filter)
90. Swap tonic water for club soda.
91. Swap sports drink for protein shakes.
92. Swap fruit juice for the real thing.
93. Swap short term planning for a long term plan.
94. Swap the mini bar for a jump rope.
95. Swap standing on two feet for standing on one.
96. Swap old sneakers for new ones.
97. Swap defeat for victory.
98. Swap sitting around for helping others.
99. Swap time for intensity.
100. Swap excuses for accountability.
101. Swap your desk chair for a stretch.
102. Swap high impact for low impact. (If knees and joints hurt, choose less stress)
103. Swap perfectionism for a healthy balance.
104. Swap emotional eating for journaling.
105. Swap sabotage for support.
106. Swap other people's needs for your own.
107. Swap good/bad for healthy/unhealthy.
108. Swap self loathing for self acceptance.

Okay, so I tricked you a little bit. #1-18 were contestant swaps and #19-108 were from the dietitian. There are more swaps in the book (I did not include all of them), as well as recipes and explanations. So, make some swaps today. I know I am going to!