9 Easy Tweaks to Elevate Your Today
1. Boost Your Day.... Make Your Smoothies Super
ADD IN: Superfood powders such as Acai, Blueberry, Beetroot, Spirulina, Chlorella, Lucuma, Maca, Baobab, Wheat Grass, Barely Grass (yes, we sell most of these! here are a few pre-mixed toppers we make - Breakfast Boost and Organic Supergreen)
HOW? Super easy! Just a tablespoon into your smoothie before blending. Experiment with amount and the flavour impact. And remember, less but frequent is better than a lot but just once.
WHAT ARE THE BENEFITS?
2. Easy Toppers for Cereal and Yoghurts
ADD IN:
Super Dried Fruits - Goji Berries, Anti-Oxidant Super Blend Mix - Chia Seeds, Hemp Seeds, Linseeds, Sunflower Seeds, Pumpkin Seeds
HOW? Just sprinkle on top your favourite dried fruits, seeds and nuts and enjoy. Again its about balance and adding a bit so as not to make your breakfast taste unpleasant.
WHAT ARE THE BENEFITS?
3. Add Fibre by Upgrading your Grains
SUBS: Brown Rice for White Rice, Wholewheat Pasta for White Pasta or for a twist try Quinoa, Buckwheat, Bulgur Wheat, Wild Rice for White Rice (or maybe our Gourmet Grain and Rice Mix)HOW: You don't need to change your planned meals simply swap out refined options for wholemeal or more nutritious variants
HOT TIP! It doesnt have to be all or nothing. Start with the occassional meal (it all helps) and slowly build in a more unrefinded option.
WHAT ARE THE BENEFITS?
These whole grain alternatives are richer in fibre (and often protein and iron), will aid digestion and promote fullness.
4. Take the Guilt out of Snacking
SUBS: Dark Chocolate for Milk Chocolate (ideally with minimal added sugar), Nuts for crisps or cookies
HOW: This one is really just about making conscious buying decisions in the first place and slowly changing out existing options for healthier ones
WHAT ARE THE BENEFITS?
Substituting sugary milk chocolate and other unhealthy snacks with these alternatives can significantly improve your diet:
Nuts Instead of Sugary Snacks
- Benefits: High in healthy fats, protein, fibre, vitamins, and minerals
- Use: Enjoy as a satisfying snack, add to salads, or include in baking.
High-Quality Dark Chocolate Instead of Sugary Milk Chocolate
- Benefits: Contains antioxidants, lower in sugar, and rich in flavonoids which support heart health.
- Use: Choose dark chocolate with at least 70% cocoa for maximum benefits and enjoy in moderation.
Making these simple swaps can reduce your sugar intake, provide sustained energy, and add essential nutrients to your diet, all while satisfying your cravings in a healthier way.
5. Jazz Up Your Salads
ADD IN: Try Nuts (Walnuts, Slivered Almonds, Pistachios, Cashews or more), or Seeds like hemp seeds and sunflower seeeds, or you can add a Grain base like freekeh or quinoa.HOW: Simply add these to your salads, no need to take anything out. You will be surprised how even just 2 or 3 extra toppers brings a salad to life and adds variety and makes you feel more full or satiated, yes just wanted to use that word! :)
WHAT ARE THE BENEFITS?
These additions not only enhance the flavour and texture of your salads but also offer a myriad of health benefits:
- Sources of Protein: Nuts and seeds provide plant-based protein essential for muscle repair and growth.
- Rich in Fibre: They help promote satiety, aid digestion, and support gut health.
- High in Healthy Fats: Walnuts, almonds, and other nuts contain beneficial fats that support heart health.
- Boosts Iron Intake: Many nuts and seeds are excellent sources of iron, crucial for oxygen transport in the body.
- Enhances Nutrient Diversity: Adding a mix of toppings increases the variety of nutrients, supporting overall health and well-being.
6. Diversify Your Proteins
ADD IN: Lentils - Red, Green, French, Brown, Chickpeas, Black Beans, Kidney Beans or Quinoa
HOW: You can get all your protein needs from plant-based sources not just meat. Simply add these to your next meal and cut back some meat or make a whole meal using them as a base and expand your cooking range.WHAT ARE THE BENEFITS?
Lentils, chickpeas, and black beans are not only high in protein but also rich in fibre, vitamins, and minerals. These legumes support muscle health, aid digestion, and promote satiety, making them ideal for a balanced diet.
7. Oils Weren't Created Equal. Less Oil, Better Quality
SUB IN: Try to use Extra Virgin Olive Oil (EVOO) where you can in your cooking and meal prep like salads and side dishes
** Fry / Cook on medium to medium-low heat
WHAT ARE THE BENEFITS?
Olive oil, especially extra virgin, is rich in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. These benefits support heart health, reduce inflammation, and provide essential vitamins like vitamin E. Additionally, the robust flavor of olive oil can elevate your dishes, making salads, roasted vegetables, and even simple dressings more delicious. By choosing olive oil over other oils, you not only improve your health but also bring a gourmet touch to everyday cooking.
8. Drink to Your Health
SUB IN: Green tea or Black tea in place of your coffee, particularly if you are a 4 coffees a day type person;WHAT ARE THE BENEFITS?
Green or black teas are rich in antioxidants and offer numerous health benefits - so is coffee. Green tea boosts metabolism and heart health, while black tea improves focus and reduces chronic disease risk. This switch can reduce caffeine intake and provide a gentler energy boost as well as diversify what you consume. Start by replacing one cup of coffee with tea, experiment with different flavors, and add a splash of lemon or honey for extra taste. Then you can take things even further and explore the world of herbal teas. We actually have an article on this here - Unlock the Benefits of Herbal Teas - From Digestion to Detox9.Drink Your Gut Happy
SUB IN: Kombucha or Kefir Water or Kefir Dairy drink, especially if you can find ones without added sugars or sweeteners.WHAT ARE THE BENEFITS?
Fermented drinks like kombucha and kefir are excellent for gut health due to their high probiotic content, which supports a healthy microbiome and aids digestion. Replacing sugary sodas with these beverages not only reduces your sugar intake but also lowers the risk of obesity and dental issues. Kombucha and kefir offer a refreshing alternative that promotes overall wellness, making them a smart choice for those looking to improve their diet and health.