salad bowl loaded with avocado, tomatoes, sweet potatoes, chickpeas and other healthy foods
Health Mindful Eating

5 Healthy Swaps You Can Make Today

You might be surprised, but this healthy swaps article is not going to be only about food swaps to make.

5 healthy and easy swaps you can make today to start living a healthier lifestyle. While healthy food swaps are important, so is mindset and gratitude. Follow these simple tips for living a healthier life. #mindful #howtopracticegratitude #intuitiveeating #manifestation

No. I feel like you’ve heard those enough. I mean, I’ll talk about a few of them, but honestly, there are so many articles out there about using Greek yogurt instead of sour cream. Or applesauce instead of butter.

Those things are all well and good, but there’s so much more to a healthy lifestyle that goes way beyond just the food you’re eating.

Not only having nutritious foods to fuel your body, but to also include some mindset work can make your health journey that much, well, healthier.

Like I said, I’m not going to completely get rid of the food swaps, so let’s start with that one when it comes to the things you can do today to make healthy swaps in your life.

1. Food swaps

There are a ton of food swaps out there that are healthier/more nutritious alternatives to what you might currently be eating.

Some of my favorites include using pure maple syrup or coconut sugar in place of refined sugar. These sugars are less processed and are a purer form of sugar. You can typically find yourself using less than refined sugar.

I’ve also really loved using mashed avocado in place of butter. I have quite a few recipes {healthy gluten free monster cookies anyone?} which include this healthy fat, and contains waayy less saturated fat than butter.

Or the tried and true: brown rice instead of white rice. Don’t get me wrong, I love some good white rice from a Chinese restaurant. But brown rice is a complex carb. Meaning it’s going to fill you up and keep you full a lot longer than a simple carb like white rice.

There are huge lists and graphics out there of all the swaps you can make, but these are just some of the few I do on a daily basis.

2. Mindset swaps

Okay, now for the fun stuff. Or at least I think it’s fun!

Mindset changes should honestly probably be number one when it comes to something you can do today to live a healthier life.

The stories you tell yourself when it comes to you health can actually play a huge role in your over all health and well-being.

Do you believe that you could never lose the weight? That no matter how hard you try it just won’t happen, so you don’t even give it a go?

Or maybe you’re obsessed with working out because your old boyfriend once told you you were fat. You watch every single thing that goes into your mouth and feel like one little slip up is going to ruin everything.

Neither one of these scenarios is healthy for you. You’re stuck in a mental game that’s going to get you nowhere.

stack of banana and blueberry french toast

I played these games with myself. I would obsess over food. What was I eating during the day? How much did that piece of chicken weigh? How many points was that bite of brownie? Can I have a glass of wine with dinner tonight?

It was non-stop in my head. I constantly thought about food. So much so it made me want to cry…or did cry a few times.

But one day I thought, there has to be an easier way. There has to be a way to stay healthy without obsessing over food all the time.

Turns out this healthy swap is called mindful eating.

Notice how mind is in the name? Yea, that’s because it’s all about mindset work. About changing the stories we tell ourselves around food and our health. Creating a better relationship with ourselves and food through our minds.

It took time, but it was possible for me to make these changes. If you want to too, then check this out.

3. Stop playing the comparison game

Your health journey is about you. Not about anyone else out there.

But it’s hard. It’s really hard not to play the comparison game. I know I did.

I did it with my own coach. I watched her have two babies and then still be in better shape than I was way before IVF and pregnancy. I got jealous. I thought, why don’t I look like that? I work out every day. I eat well. Why does the weight seem to just fall off her?

Comparison is the stealer of happiness.

I’m sure you’ve heard that before, but it’s so so true!

This plays so well into the mindset shifts you made in #2. By focusing only on yourself, making your mind strong and resilient, this healthy swap can truly help you achieve so much in your health journey.

I noticed that when I gave up the comparison and started focusing on me, I did start to lose the weight. I lost the hate I had for my body {it wasn’t constant, but it was definitely there}, and with that I started to lose the weight.

Those mindset shifts are game changers.

4. Get off your butt

Harsh, I know, but absolutely true! We, myself included, spend so much time sitting at our desks, sitting in our cars, sitting on the couch.

It’s no wonder the Mayo Clinic is saying that sitting is becoming the new smoking. People who sit for extended periods of time {8 or more hours a day} with no physical activity had the same risks of dying as those who are obese or smoke. 🤯

But you know what, there’s a way to combat that!

Here’s your healthy swap. Get off your butt and start moving.

woman stretching, about to go for a run

If you’re someone who isn’t all that into physical activity, don’t make it too hard on yourself. Start slow with 10 minute walks in the morning, afternoon and evening. Get up from your desk every hour and walk around the office.

I honestly used to despise physical activity. I hated running. I hated going to the gym. But I slowly started to find activities I actually enjoyed. And now you’ll find me working out almost every day. Whether it’s a run, at home workout, or walk with Winston.

There’s something for everyone. You just have to get your butt off the couch and start moving!

5. Guilt has no place here

While comparison is the stealer of happiness, guilt could be its best friend.

Mom guilt, guilt for eating a certain food, guilt for not accomplishing a certain goal in time. It all steals our joy.

Guilt is such a mental drain on us. Which as we’ve already talked about, when your mind isn’t right and aligned, your health isn’t going to be either.

Do you notice tight shoulders or back when you’re stressed? A lot of the times stress and guilt go hand in hand. You’re actually probably stressed because you feel guilty about something.

This healthy swap of getting rid of guilt for feelings of gratitude will instantly turn your entire day, and life around.

The other night I was feeling immense guilt. Guilt for not working on a project that I knew was going to get me closer to a goal I have.

grateful notebook and leaves behind it

I was extremely tired, and my body was telling me I needed a break. But my mind kept telling me I wasn’t doing enough. I wasn’t being enough. I wasn’t going to be good enough if I didn’t work on this project.

Yes, sometimes it’s hard for even me to turn off the guilty feelings and get my mind in a better place.

I could feel my shoulders tensing up, which almost always leads to a headache for me.

Instead, I focused on gratitude. I focused on the fact that I had already accomplished a lot with this goal. I focused on the fact that my body needed rest and being grateful that it was telling me so. I focused on being thankful that Burken and I got to spend the majority of the night together.

Almost instantly the pressure and tension started to go away.

But this takes time. It doesn’t happen overnight.

Which is why I created the Piece of Mind Squad. An intuitive eating membership experience. Participate in monthly challenges to learn the more “how to” side of intuitive eating. Combined with one on one, or group coaching to bust through those limiting beliefs you have around food, body and mind.

Healthy is here to stay

With these few healthy swaps you can start to live a life of health and happiness.

It’s possible because I’ve watched myself do it. I’ve watched many others do it.

Are you ready to do it too?


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