4 Simple Healthy Swaps.

I’ve been thinking about healthy alternatives, a lot. Not about making any crazy dramatic life changes; just small swaps here and there that

The first swap could lead you to weight loss up to 10 pounds, in a year, without any extra work! Tweet this!


(The truth be told: One of these swaps is one of my favorite childhood recipes, so you know it tastes great, and now it’s healthy!)

Here’s the swap: Tea instead of coffee. I know, that sounds crazy, but it’s much easier than you would think. I used to drink a few cups every morning with cream and sugar. Coffee is acidic and causes inflammation, which is not good for the body.


These days, I drink a high antioxidant hibiscus tea. Tweet this!

It’s alkalinizing instead of acidic, doesn’t cause inflammation and is hydrating, where coffee is not. Just by swapping out coffee for tea, and ditching the cream and sugar, you could drop enough daily calories that add up to 10 pounds lost by the end of the year. So far, this is my favorite swap.


My second favorite is cutting out sodium from my meals, especially lunch. Although, I love to add tons of salt to my meals, the quality and taste of the food is great without it, and after a period I’ve stopped craving it. You could swap out your salt with something a little bit healthier like black salt, or the real salt from Utah, or even better, switch to hot sauce. Hot sauce is a naturally thermogenic cayenne pepper preparation. Hot sauce is probably the best alternative to salt because it doesn’t lead to inflammation like salt, or cause your body to retain water, adding unnecessary pounds on the scale.


For dinner, I have a strange, but great swap to try out. Swap out meat for beans, instead. Beans are a healthy alternative to meat, specifically red meats. Less inflammation, no saturated fat, high in fiber and complex carbohydrates, so you’re never going to go wrong making that decision.

Finally, my favorite childhood recipe; my mom’s recipe. I grew up on tomato sandwiches. My Mom would take a piece of white bread, cover it in mayonnaise and add a big slice of tomato. I could eat a ton of those sandwiches because they’re delicious, of course. I’ve figured out an alternative that’s much better for my body. A slice of whole grain, delicious seeded bread with hummus instead of mayonnaise, some of those beans I mentioned earlier and a slice of fresh tomato. Of course, I do add my hot sauce instead of any salt.

By swapping out the unhealthy and adding some extra goodies, you now have a low inflammatory, thermogenic, high complex carbohydrate tomato sandwich.

Thanks for joining me; have a wonderful day.

Dr. Mary Clifton

Posted on by Mary Clifton, MD

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