Homoeopathy is the “wellness profession”. It seeks to treat the whole person – mentally, physically and emotionally. Part of this involves helping patients live a healthier life in general, which includes eating better.
In this article, we’ve put together 13 super-simple swaps that you can implement today to help you eat better to live better. Or, just pick one a week and see how you go. Every small step goes a long way!
#1 Wean yourself off sugar in tea or coffee
If you have two sugars in your tea or coffee, try cutting down to one (or even one and a half!). Give yourself a week or two, then reduce the amount of sugar again. We can almost guarantee you that by the time you’ve been having your tea and coffee with no sugar, you’ll wonder how you ever enjoyed it so sweet!
#2 Sweeten with cinnamon
While we’re on the topic of sweetness, another hack is to use cinnamon instead of sugar in your coffee or your morning oats. Cinnamon has the added benefit of boosting your metabolism and regulating blood glucose.
#3 Ditch the chips
A packet of chips is often a go-to for picnics, braais and an on-the-go snack. Swapping chips for popcorn is a much healthier option. Air-popped popcorn is high in fibre and low in fat, and just as “snackish” as chips. The best bet is to make your own (avoid adding too much salt), but even commercial popcorn is generally better for you than a bag of crisps.
#4 Spray it, don’t glug it
There’s no need to douse your pans in oil. Spray cans of olive oil or coconut oil help you use far less oil by making the oil go further when it is sprayed. If you have good non-stick pans, you may get away without any oil at all.
#5 Spiralize it
Instead of white pasta, you can use a spiralizer to make fun and colourful veggie “noodles”. Try zucchini, sweet potato, butternut or beetroot. Far fewer calories and another opportunity to eat more nutrient-dense veggies.
#6 Mix up your mash
Instead of only having traditional mashed potato, why not try mixing and mashing other veggies? You’ll lower the calories and up your vitamin intake. You can also do a mix of 50% potato, 50% another veg. Veggies that make a good mash include carrots, sweet potato, butternut and cauliflower.
#7 Pick the plain
Good-quality yoghurt is full of important probiotics, but the health benefits are reduced when you eat flavoured yoghurt that contains a lof of sugar. Instead of buying strawberry yoghurt, for example, buy plain yogurt and add fresh strawberries. If you still need more sweetness, add a small drizzle of honey.
#8 Juicy details
Although fruit juice does contain vitamins, it is also very concentrated with high amounts of fructose. Swap out all juices for water. If you don’t like the taste of water, start by diluting juices and gradually adding more and more water. To make your water more exciting, add some sliced fruit, a squeeze of lemon and fresh herbs.
#9 Be condiment-wise
Go easy on the mayo, which is high in saturated fat. Mustard is a good alternative for sandwiches. Pesto is also a good alternative. Commercial salad dressing can also contain a lot of additives and preservatives. It’s actually super-simple to make your own, and you can get quite creative!
Here’s a simple recipe that you can adapt by adding different herbs and spices:
- 1 whole clove garlic, peeled and smashed
- 1/4 cup balsamic vinegar
- 1/2 cup extra-virgin olive oil
- 1 teaspoon honey
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
Simply mix all the above well and keep for up to a week.
#10 Brown is best
When it comes to any grain, the less processed (white), the better. Choose unprocessed, wholegrains wherever possible: brown rice, wholemeal bread, wholewheat pasta, rolled oats, etc.
#11 Get naked
Especially when eating out, do you really need the whole (often highly processed) burger bun? Try a naked burger (without the bun), or just eat one half of it. You can also opt for an open sandwich instead of having both slices of bread.
#12 Swap for salad
Many restaurant meals come with hot chips as a side. Tempting as they may be, they can often derail what would otherwise have been a healthy meal. Fortunately, most restaurants allow you to switch your side to a salad or veggies for little or no charge. Just make it a habit to swap for salad!
#13 Boost your breakfast
Many commercial cereals are highly processed and high in sugar, causing a blood sugar spike that will have you reaching for snacks in no time. The good news is that there are so many healthy alternatives! You can even sneak in some nutritious fruit and veggies. Some ideas include:
- Boiled or poached eggs with tomatoes, spinach or mushrooms and a slice of wholegrain toast
- Rolled oats with cinnamon, berries and a spoon of nut butter
- Plain yoghurt with fresh berries and chopped nuts
So, there you have it! Thirteen simple swaps that we hope will help you lead a healthier lifestyle. Of course, some may be harder for you to do than others, but eventually, healthier eating becomes a habit.
Your nutrition is a massive factor in your overall well being. As the wellness profession, we want to see you thrive!
Find a homeopath in South Africa
We have almost 200 homeopathic doctors situated all around the country. Find a homeopath in your area by using the Practitioner Search on our website: https://homeopathy.org.za/search.