5 Foods To Swap Out Right Now


I could write endlessly about sugar. We all know that America has a huge sugar addiction. In fact, research shows that sugar has the same impact on the brain as cocaine. Once we have it, we want more of it, but on the other hand, once we cut it out, we really don’t crave it anymore. Sugar is hidden in so many packaged foods and advertising companies try every trick in the book to make it seem like a certain type of sugar is ok. Cane sugar is still sugar, coconut sugar is still sugar, agave is still sugar! This alone is a good reason to stop eating packaged foods, but I digress..

THE SWAP: Salad dressing. Swap out sugary salad dressing and make your own – try EEOO, mustard, lemon, salt and pepper + some chili flakes for an optional kick.

BONUS TIP: Replace processed sugar with natural sugar like honey, maple syrup, and fresh or dried fruits.


Besides the fact that it’s weird af for us to drink something that literally comes from a cows utter..dairy can totally wreak havok on our skin and gut. Trying to lose weight or clear your face? Cut out dairy (that means milk, yogurt, butter and cheese) and see if it doesn’t make a huge difference on how you look and feel.

THE SWAP: Almond milk. Almond milk is my BFF, especially the brand Califia Farms. Their almond milk is super clean with no added sugars and they also have an assortment of flavors and creamers.

BONUS TIP: If you love coffee and milk alternatives aren’t your jam and try it black OR try switching over to green tea, it has awesome benefits. It’s full of antioxidants and can be debloating. Perfect to sip on between lunch and dinner.


This one goes out to the smoothie lovers. I used to throw a frozen banana in my smoothie every morning. Not only is eating the same thing daily a bad idea, but a whole banana is way too much sugar to start the day with.

THE SWAP: Trade your banana for frozen zucchini or cauliflower. I promise you this works. Frozen bananas are good in smoothies because they give it a creamy texture, but a few slices of frozen zucchini will do the same exact job PLUS you’re getting those greens in first thing.

BONUS TIP: Your morning smoothie should only have about 1/3 cup of fruit in it if your goal is to stay full and avoid a sugar crash- 1/3 cup of blueberries is about 5g or sugar, whereas an entire banana has 15g.


Back to the sugar issue.. ugh. Soda has not a single health benefit. It’s all about balance, but if you pick any of these tips and stick with it, let it be this one! A diet coke-no calories right? Fine, but counting calories means nothing if you’re feeding your body chemicals.

THE SWAP: Try this daytime mocktail of good for you ingredients that are all pronounceable and probably already in your kitchen: water, 1 squeezed lemon, 1 squeezed lime, 1 inch of ginger, a dash of cayenne pepper and a few sprigs of mint. This keeps your metabolism going all day, is hydrating, and is amazing for your skin and belly.

BONUS TIP: Still need that bubbly feeling? Try sparkling water. So refreshing.


As  I mentioned, balance is key and sippin’ rose by the pool or a little pinot during The Bachelorette is A-OK. However, going out to restaurants or a bar is where things get tricky. Mixed drinks and cocktails can be misleading and leave you feeling awful the next day.

THE SWAP: Keep ingredients minimal. Choose your alcohol plus fresh add-ons like seltzer, mint, cucumber, jalapeno, ginger, lemon & lime. Stay away from sugars and syrups.

BONUS TIP: If you can, choose premium liquors. They often have more natural and quality ingredients and a careful distilling process.

Interested in cutting out foods specific to you? Let's work together. Sign up for your free consultation