Many people enjoy a bagel and cream cheese for breakfast, grab a sandwich for lunch, or indulge in pizza for dinner. Unfortunately, choosing any of those highly processed, carbohydrate-rich options can lead to numerous health problems including weight gain, increased inflammation, low energy, and hormonal imbalances.
Don’t worry though, you don’t have to feel deprived to reap the benefits of good health. You can enjoy the “good stuff” without packing on the pounds. Think about it, what’s the best part of a sandwich? If you ate the bread by itself, it probably wouldn’t be very tasty. The delicious ingredients are actually the healthy ones such as freshly carved roast beef, creamy avocados and caramelized onions. By swapping out processed products for whole foods, you can satisfying your senses without saying “sayonara” to the dishes you love.
Use the suggestions below to make the switch from grains to greens by choosing wraps made from lettuce, leafy greens, cabbage family veggies and sea vegetables. In general, darker greens such as spinach, kale and collards contain more nutrients than lighter greens. Dark greens are rich in antioxidants, iron, fiber, and vitamins A, K and C. Greens also alkalinize the body, support the liver and promote healthy gut flora. To improve flavor, enjoy cruciferous veggies, such as kale, chard and cabbage, lightly cooked.
Best: leafy greens, cabbage & sea vegetables such as spinach, kale & kelp
Better: lettuce such as romaine, or gluten-free breads
Alternatives: sprouted, brown rice or sourdough baked goods (breads, tortillas)
Avoid: whole wheat, white & other glutenous baked goods
Protein: eggs, fish, seafood, bison, beef, pork, poultry, bacon, etc.
Fats: avocados, nuts, seeds, nut/seed butters, olives, raw dairy products, etc.
Vegetables: tomatoes, peppers, carrots, cucumber, radishes, celery, etc.
Fruits: apples, oranges, berries, cherries, pears, peaches, pomegranate, etc.
Herbs & spices: garlic, ginger, basil, parsley, cilantro, dill, etc.
Dips: salsas, guacamole, hummus, pesto, vinaigrette, avocado ranch & Zukay.
- Kale wrapped chicken with hummus, red pepper & olives
- Collard wrapped turkey with bacon, sprouts & Zukay
- Spinach rolled steak with raw milk cheese & tomatoes
- Romaine tacos with pulled pork, peppers, onions & guacamole
- Lettuce wrapped bison burger with sweet potato & onions
- Rainbow chard wrapped goat with shredded carrots & radishes
- Endive leave “boats” with shrimp, pineapple salsa & guacamole
- Kelp wrapped salmon with cucumber & avocado
Would you like to lose weight, reduce inflammation, improve sleep, increase energy and feel better on a daily basis? Contact Certified Nutritionist and Kitchen Coach, Cate Ritter, to improve your health now!