You recently decided to take care of your body and to eat and live healthier? One of the most important things then is to incorporate more whole foods.

 14 absolutely Simple and healthy food swaps you have to try now

You recently decided to take care of your body by eating and living healthier?
One of the most important things to do so, is to incorporate more whole foods 
into your diet and cut out the foods which may not be so good for your body.

Don't fear, those food swaps don't have to be a big, tremendous change. By doing
those swaps you allow yourself to add more nutrient-dense foods and variety to
your current food choices. Sounds easy, doesn't it? Indeed, it is.

Here are extremely easy and effortless food swaps you can do now.

1. Swap mayonnaise for avocado

Who doesn't love a big spoon of mayonnaise on top of every sandwich or fries?
Sadly, one tablespoon of our beloved mayonnaise contains about 90 calories and a
lot of saturated fats (not unhealthy on their own, but you want to watch your
overall intake and fat ratios).

Instead, try to spread a mashed avocado on your sandwich as the creamy base or
try it for creamy dips. One tablespoon only contains 23 calories and it's loaded
with good fats.

I promise, it's really delicious!

2. Swap cereal for self made granola


I know it's super easy to grab the cereal package and throw some fruit loops in
your bowl. But most store-bought breakfast cereals are heavily processed and
loaded with refined sugar.

Don't get fooled by labels such as "made from whole grains" or "low in
sugar/fat". Often times these claims are just useless and fool you into thinking
you're doing good to your body.

Make your own simple and healthier breakfast cereal in just a few minutes.

You just need:

 * 200g rolled oats
 * 100g raw nuts and/or seeds (perfect are almonds!)
 * 1 tsp sea salt (if you're using standard table salt, use 3/4 tsp)
 * 1/2 tsp cinnamon
 * Sprinkles of coconut oil
 * Honey for sweetness (as desired)
 * 60g dried fruit (cranberries are SO good)

Preheat your oven to 180 degrees Celsius/350 degrees Fahrenheit. Prepare a
baking tray with a baking sheet. In a bowl, combine oats, nuts, seeds, salt,
cinnamon, oil and honey and mix well. Put the granola onto the baking sheet and
spread it as an even layer. Bake for about 20-25 minutes or until golden brown.
After baking, let it cool down completely and stir in the dried fruit.

Finally, store your home made granola in an airtight container for 1 to 2 weeks
or in the freezer.

3. Swap popsicles for frozen grapes

My absolute favourite since I'm in contest prep. It's like eating bite-sized
popsicles but without the added sugar.

Plus, it couldn't be simpler to make them. Start by rinsing the grapes. You
don't have to try them. Place the grapes in a Tupperware and freeze them for at
least 4 to 5 hours. The more grapes you have, the longer it will take to freeze
them. So delicious! And you won't eat as many calories in a short amount of time
with this swap.

4. Swap milk chocolate for 85% dark chocolate


Sometimes you just have to give in your chocolate cravings. But instead of
grabbing the milk chocolate, try a bar of 85%+ cocoa dark chocolate.

Milk chocolate is mostly made up of milk solids, cream and sugar and has just
very little cocoa solids in it.

Dark chocolate provides more fiber, vitamins and minerals, compared to milk
chocolate.

Furthermore, check the ingredients list
[https://blog.slickcoach.com/how-to-read-nutrition-labels/]! Focus on dark
chocolate which is made from cocoa butter instead of hydrogenated oils.

5. Swap salted toffee macadamia latte for café americano


Sticking to plain black coffee gives you a better caffeine kick than the sugar
loaded versions. Plus, you get the pure free-radical fighting antioxidants
benefits.

If you just can't stand black coffee, try to sweeten it with honey, whey protein
powder (yes, it tastes awesome, believe it or not!), stevia or cinnamon. That
way you will save yourself tons of calories. Cinnamon will also make your coffee
more potent.

6. Swap sour creme for greek yogurt


You never tried it before? You should! Because plain greek yogurt and sour cream
have a similar taste and texture. So why not choose the leaner alternative,
which also contains much more protein?

Use it as topping for your fajitas, as a sauce base or chip dip. Believe me, you
won't regret it!

7. Swap pasta for spiralled veggies


There is such a huge hype out there about spiralled veggies. And for a good
reason! Spiralled veggies are a great substitute for pasta. They taste
delicious, provide a lot more nutrients than pasta and are low in calories.

Perfect veggies to use are courgettes, eggplants (for lasagna), cucumbers and
even sweet potatoes.

8. Swap hamburger bun for portobello mushroom


Oh yes, make a healthier gluten-free, paleo friendly and vegan version of your
good old burger bun by using portobello mushroom caps instead of the highly
processed burger bun made from grains.

I really love the taste of the roasted portobello mushrooms, which fits nicely
to a burger. Try it and thank me later. ;)

9. Swap sugar for apple sauce


You can also make your baking desserts healthier. Simply cut out the sugar and
use unsweetened apple sauce instead. We used the substitute in our loved 
3-ingredient brownies
[https://blog.slickcoach.com/healthy-3-ingredient-brownies/] and they taste
amazing!

Substitute it in a 1:1 ratio, but you may have to reduce the liquid in the
recipe, since apple sauce brings some on it's own. It will make your recipe
fresh and fruity!

10. Swap croutons for nuts


Don't decrease the nutritional value of your salad with vitamin free and salty
croutons. Try to use unsalted nuts or seeds instead. They are packed with
flavour and crunch and will give your salad a nice protein boost. Just roast
them for a few minutes in a pan over medium heat.

Walnuts and almonds are my absolute favourite. But don't use too much - a small
handful is enough!

11. Swap tortilla wraps for lettuce leaves


This one is genius and fun! This switch will lighten up your wrap or taco dish,
without any effort. And by using the leaves, they provide a nice little crunch.

12. Swap ice cream for frozen banana


Replacing a huge bowl of sugar with fruits is a win-win. Bananas are filled with
potassium, folate and vitamin C and they taste amazing.

Simply throw two frozen bananas in your blender and blend until smooth. Add a
little bit of cinnamon. Perfect for a little afternoon treat!

13. Swap heavy cream for coconut milk


No, you don't need to cut out dairy if you want to eat clean. But we have a lot
of clients that benefit from minimising their milk intake
[https://blog.slickcoach.com/all-you-need-to-know-about-lactose-and-lactose-intolerance-now/]
, because it improves their digestion.

You can use full-fat coconut milk in soups and sauces or whipped cream.

14. Swap vegetable oil for coconut oil


It is known that vegetable oils spark a higher risk for inflammations and are
highly processed.

Cooking virgin coconut oil is a better idea. You won't taste any coconut flavour
when you cook with it. Plus, coconut oil has a high smoke point, meaning it can
be heated to relatively high temperatures before it begins to release
free-radicals.

Do you have other food swaps, that I missed? Please share them with me in the
comment section below! I'm curious to read your tips.

14 absolutely simple and healthy food swaps you have to try now

These beautiful homemade Ferrero Rocher are full of raw cacao, healthy fats and - the best is yet to come - they are free from refined sugar. 

Healthy homemade Ferrero Rocher bites - Only 5 ingredients + vegan option!

For me, one of the most important things when it comes to nutrition, is to feel
good in the inside and eating foods that nourish my body. However, this doesn't
mean that you have to ban all your favourite treats from your diet.

I made it my duty to show you healthy and delicious treats, which taste just as
good as junk food, but make you feel so much better and contain high quality
ingredients.



These beautiful homemade Ferrero Rocher are full of raw cacao, healthy fats and
- the best is yet to come - they are free from refined sugar. A healthy and
indulgent treat, but with all the nutty flavour and full texture of the real
Ferrero Rocher.

Ingredients
(for approx. 12 bites)

 * 2/3 cup (150g) hazelnuts
 * 2 tbsp raw cacao powder
 * 1 tsp vanilla extract
 * ~ 4 tbsp chopped hazelnuts
 * 3-4 tbsp honey (or maple syrup for a vegan option)

Macros per bite
 * Calories: 96 kcal
 * Protein: 2g
 * Carbs: 4g
 * Fat: 8g

Instructions
Start by picking approximately 18 hazelnuts and put aside. Add the rest of the
hazelnuts to a food processor and blend until they're chopped into fine pieces.
Add the cacao and vanilla extract to the food processor and blend everything
again.



Now add the honey or maple syrup and blend until the mixture starts to stick
together. Roll the mixture into small bite-sized balls, insert one hazelnut in
the center and roll the ball over the chopped hazelnuts to it.

Finally place in the fridge for 30 minutes and enjoy!

Vitamins are essential. Meaning, our bodies can’t produce enough of them it selves, why we have to get them throughout our diet for optimal health.

The Complete 'A To Z' - Guide To Vitamins

Vitamins are important. Everybody knows that.

We all need a good vitamin intake for our bodies to function properly and
survive. Vitamins are essential. Meaning, our bodies can’t produce enough
themselves, so we have to get them throughout our diet for optimal health.

That's why I wanted to create an ultimate vitamin guide for you. So let's get
right into it!

Types of vitamins


There are two different types of vitamins: Fat-soluble and water-soluble
vitamins. All vitamins are measured in mg or mcg.

The Recommended Dietary Allowances (RDA) is an indicator of how much of each
vitamin is needed to stay healthy. The values, which are all backed by
scientific data, are broken down by age and gender.

Fat-soluble vitamins
Fat-soluble means, that the vitamins are stored in the body for later use, by 
binding them to fat cells in the stomach. Vitamin A,D,E and K (to memorise
easily: the EDEKA-rule) are such vitamins.

It’s more difficult to become deficient in these kinds of vitamins, since we are
able to store them. But it's therefore also easier to build up toxic levels.

Water-soluble vitamins
The rest of the vitamins are water-soluble. Meaning, they are absorbed by the
cells directly.

Water-soluble vitamins can not be stored in the body. If we consume too much of
them, they get flushed out with every stop at the restroom.

Biotin, vitamin C, niacin, folic acid, pantothenic acid and all the other B
vitamins are water-soluble. Those vitamins need to be ingested consistently.

Fat-soluble vitamins
Vitamin A (aka retinol or retinal)


As children we get told that we should eat more carrots to improve our vision.
And that's somehow true. Vitamin A does improve vision. Not in general, but in
dim light.

It’s also crucial for the production of red and white blood cells, which are
needed for the immune system to work against infections and keep the blood
vessels functioning properly.

Having a deficiency in vitamin A can lead to night blindness. So eat your
carrots!

Furthermore, vitamin A is especially important if you're pregnant! It's crucial
for the baby's embryonic growth, including the development of the heart, lungs,
kidneys, eyes and bones, as well as the circulatory, respiratory and central
nervous system.

That's not all! A good intake of vitamin A can be beneficial if you recently
gave birth, because it helps with postpartum tissue repair.

How much do you need?
Men need about 900mcg (0.9mg) and women about 700mcg (0.7mg) per day. Don't go
over 3000mcg!

Good sources
A good rule of thumb: orange coloured foods! But there are a few other options
as well.

 * Carrots
 * Sweet potatoes
 * Pumpkins
 * Mango
 * Butternut squash
 * Kale
 * Liver

Vitamin D


The sun-vitamin (vitamin D is technically a hormone) is important for normal 
calcium metabolism and regulates the amount of phosphate in our bodies. We need
it to maintain ideal health.

Vitamin D is created in our skin as a reaction to direct sunlight. But when our
bodies create vitamin D, the result is an inactive form. Therefore, the body
must convert it to an active form, which happens in the liver and kidney via a
process called hydroxylation.

From March to the end of September you should get all the vitamin D you need,
just by enjoying the sun for 20 minutes per day.

During the winter months, you should consider supplements, depending on where
you live.

A deficiency in vitamin D has been associated with osteoporosis, rickets (a
disease in which the bone tissue doesn't properly mineralise), skeletal
deformities and softer bones.

How much do you need?
Aim for 20 min direct midday-sunlight per day or supplement with up to 5.000 IU
per day. If you get some sunlight, supplement with less.

Good sources
Vitamin D is only naturally present in a limited number of foods.

 * Fatty fish (salmon, sardines, herring, mackerel)
 * Red meat
 * Liver
 * Egg yolks

Some manufacturers add it to certain foods like fortified breakfast cereals and
milk.

Vitamin E


It's important to get enough vitamin E to protect essential lipids from damage,
battle free radicals - which by the way causes ageing amongst other things - and
maintain the integrity of cell membranes.

Vitamin E acts as an antioxidant and helps to maintain a healthy skin
[/how-to-eat-for-a-better-skin/]. You might have noticed vitamin E before - in
one of your skincare products!

How much do you need?
15000mcg (15mg) daily.

Good sources
 * Almonds
 * Avocados
 * Olive oil
 * Cereals
 * Seeds

Vitamin K


This vitamin is really important for wound healing and bone development.

Actually, it's made by the bacteria that line your intestinal tract. If you
accidentally cut yourself, you need vitamin K for good blood clotting, so your
wound is able to heal properly.

Lacking this vitamin could cause easier and heavier bleeding, nosebleeds and
heavier menstrual bleedings.

How much do you need?
Men need about 120mcg and women about 90mcg. A toxic reaction from excessive
consumption has not yet been observed or reported.

Good sources
 * Green leafy vegetables (spinach, broccoli and kale)
 * Vegetable oils
 * Cereal grains

Water-soluble vitamins
Vitamin C (also known as ascorbic acid)


We already know vitamin C is vital for a healthy immune and nervous system,
because it strengthens blood vessels.

Besides that, it acts - much like vitamin E - as an antioxidant, which is
relevant for cell growth, repair and it’s also required for utilising
carbohydrates and synthesising fats and protein.

How much do you need?
According to the RDA, men need 90mg and women 75mg. If you smoke you should add
another 35mg.

However, we recommend a daily intake of 1000mg. Don’t go above 2000mg though,
it's just unnecessary.

Good sources
 * Citrus fruits (grapefruits, lemons and oranges)
 * Strawberries
 * Tomatoes
 * Red peppers
 * Broccoli

Niacin (or Vitamin B3)

Niacin is - like all the other B vitamins - essential for the conversion of food
into cellular energy.

That's not all! Vitamin B3 is also very helpful to maintain a healthy skin,
ears, eyes, nervous system and it decreases triglycerides in the blood stream.

How much do you need?
Men need about 16mg and women about 14mg per day.

Good sources
 * Coffee (yes, please!)
 * Chicken
 * Salmon
 * Peanuts

Folic Acid


Pregnant? Then this vitamin is vital to ensure a proper development of the baby 
and help prevent birth defects on the brain.

Working together with vitamin B12, it also creates healthy red blood cells.

How much do you need?
Aim for 400mcg daily.

Good sources
 * Spinach
 * Asparagus
 * Lentils
 * Broccoli
 * Peas
 * Chickpeas

Pantothenic Acid (a.k.a. Vitamin B5)


The main function of vitamin B5 is to release energy from the food we eat. Plus,
it helps with the synthesis of red blood cells and steroid hormones.

Found in nearly all meats and vegetables, suffering from a vitamin B5 deficiency
is fairly rare.

How much do you need?
5mg per day.

Good sources
 * Chicken
 * Eggs
 * Mushrooms
 * Avocados
 * Yogurts

Vitamin B12


Vitamin B12 is needed to process folic acid.

You are in your late 40's? Keep B12 high, because it protects the nerve cells 
and might reduce the risk of Alzheimer's disease.

Having a deficiency can cause memory loss, dementia and anaemia.

How much do you need?
2-3mcg per day.

Good sources
 * Beef
 * Salmon
 * Skimmed milk
 * brie cheese

Riboflavin (known as Vitamin B2)


Used as a converter, B2 helps us to turn the food we eat into fuel. It’s also
powerful for iron absorption. A vitamin B2 deficiency is very uncommon nowadays.

Ho much do you need?
Men need about 1.3mg and women about 1.1mg per day.

Good sources
 * Almonds
 * Cheddar cheese
 * Eggs
 * Milk

Vitamin B6


This water-soluble vitamin is very important for the production of the hormone 
serotonin. Serotonin plays a huge role when it comes to sleep, appetite and
mood. Furthermore, it’s needed to build haemoglobin, a substance in red blood
cells that carries oxygen around the body.

Plus, it influences cognitive and immune function. So you better don't skip on
that!

How much do you need?
About 1.3 mg a day.

Good sources
 * Pork
 * Fish
 * Chicken
 * Bread
 * Eggs
 * Peanuts
 * Potatoes
 * Bananas
 * Spinach

Biotin (also called Vitamin B7 or Vitamin H)


Biotin is the most important vitamin, when it comes to the metabolism of fat and
the growth of cells, such as hair or fingernails. Got brittle nails or want
longer hair? Fill up on biotin.

How much do you need?
30mcg per day.

Good sources
 * Salmon
 * Whole grains
 * Eggs
 * Avocados

Does heating veggies and fruits destroy vitamins?


It's no myth, that some cooking methods, such as boiling and baking, alter the
nutritional value of fruits and veggies. However, this doesn't have to be a bad
thing.

Cooking can degrade some nutrients, but also enhance the availability of others.
Many people also believe that eating veggies raw is the best method to get all
the nutrients in. Again, this depends on the type of nutrient.

No single cooking or preparation method is the best, which includes eating
veggies raw!

Water-soluble vitamins seem to be most vulnerable to degradation in processing
and cooking. For example, canned peas and carrots lose up to 95% of their
natural vitamin c. Depending on which cooking method you choose, the loss of
vitamin c varies between 15%-55%.

Fat-soluble vitamins on the other hand, behave much better.

Basically, by far the worst method to serve veggies is to fry them. So stay away
from that.

Conclusion
Don't be intimidated by the aforementioned numbers. You don't have to make sure
to get your vitamins exactly right to the mcg!

If you eat a variety of fruits, veggies and quality meat on a daily basis, you
don't have to worry, about getting all your nutrients in.

And if a blood test reveals a deficiency, you now know where to get the desired
vitamins from. If everything else fails, there's also always a supplement
version for each one. But getting your nutrients from real food should always be
the number one goal.