Most people think that they have to get healthy by summer. If they don’t achieve their ideal beach bodies, people tend to abandon fitness goals and forget about diet and exercise. This mentality propels you towards an unhealthy fall and holiday season, which is when most people gain the majority of their weight. Instead of giving up on health, use this midway point in the year as a chance to turn over a new leaf and reset your health goals.

The first step towards a healthier diet involves cleaning out your cabinets and refrigerator. Sugary and salty snacks, canned vegetables or soups, and other packaged things with ridiculously long shelf lives commonly line the shelves of many cabinets and refrigerators in American homes. Eating foods with long shelf lives doesn’t mean you add years to your life. Finding new healthy alternatives can be challenging, but they are out there and more prevalent than you think. Here are a few suggestions to make your kitchen a healthier space.

Chips

Some people have no self-control when it comes to chips. One second they are opening the bag and five minutes later they are showering the crumbs into their mouths. Chips are filled with sodium (salt), dyes, processed ingredients, artificial flavors, and trans fats. All of these make it difficult for your body to function optimally.

Swap With Dehydrated Root Vegetables or Air-Popped Popcorn

Many stores sell dehydrated root vegetables, which don’t have all the processed ingredients that chips have. You can air-pop organic dried kernels in an air-popper yourself. It is an easy and healthy snack, provided you don’t drown the popcorn in butter and salt.

Canola Oil

Did you know that canola oil increases your risk of heart disease? It causes arterial build-up and can lead to improper kidney and liver function. Additionally, over 90% of canola oil is genetically modified.

Swap With Extra Virgin Olive Oil

This is the good stuff! It is rich in heart-healthy fats and contains a variety of antioxidants that are beneficial for fighting inflammation and cholesterol build-up. Unlike canola oil, olive oil is protective against heart disease. Remember, extra virgin olive oil is great for sautéing, but safflower oil may be better if you are cooking at higher temperatures.

Canned Vegetables

Many canned vegetables are laced with BPA, which is an industrial chemical in food or beverage containers. Canned vegetables can be pasteurized, precooked, preserved, and often contain excess sodium and sulfites.

Swap With Real Vegetables

The average American only consumes about 1/3 of the recommended daily vegetable intake. And canned vegetables don’t count! Try to focus on fresh vegetables because they contain high concentrations of vitamins and minerals. Once you cook the vegetables, the heat begins to kill the nutritional value.

Instant Oatmeal

Instant oatmeal is not real oatmeal! They contain so much sugar, corn syrup, trans fats, processed ingredients, and hydrogenated oils. All of these ingredients can increase your cholesterol levels, ultimately increasing your risk of stroke or heart attack. Instant oatmeal packets even contain ingredients that you can’t pronounce! If you can’t pronounce it, avoid it.

Swap With Steel Cut Oats

Regular, unflavored steel cut oats are a power food, being a great source for plant-based protein and fiber. Additionally, steel cut oats contain compounds that help reduce blood pressure. They have a low glycemic index, which makes them a beneficial food for diabetics. They can be made the night before to avoid the hassle of making breakfast in the morning, and you can add your own fruit for an added nutritional boost.

White Rice

Most white rice is devoid of nutrients because it is heavily processed. Since it isn’t a whole grain, a lot of the fiber, vitamins, and other nutrients are removed during processing. It isn’t the worst food for your body, but there are better options.

Swap With Organic Quinoa

It has twice as much fiber as other grains and it’s not even a grain…it’s a seed. A lot of people don’t like quinoa because it is flavorless. The key to enjoying quinoa is to add spices to the water during the cooking process. You can add curry powder, turmeric, pepper, sea salt, oregano, cumin, chili powder, paprika, minced garlic, rosemary, thyme, or any other spices. It is rich in iron, magnesium, and is a great plant-based protein source.

Butter or Butter Spreads

Butter spreads typically contain hydrogenated oils and trans fats, and regular butter contains a lot of fat. Despite the current hype about butter due to the ketogenic diet, we suggest avoiding butter because of the saturated fats, which contribute to weight gain.

Swap With Coconut Oil

Coconut oil has been trending in the health world for quite a while. It can help support weight loss, boost the metabolism, and it is beneficial for your skin. Try to opt for virgin, unrefined coconut oil, and if you cook with it, cook on medium heat because coconut oil cannot withstand high temperatures. It is also a 1 to 1 swap with butter, if you are following a recipe.

Bottled Smoothies/Juices

Most bottled juices and smoothies have turned healthy foods into sugar-laden, processed, unhealthy foods that trick you into thinking that they are healthy. These drinks are heavily processed and pasteurized to the point where the natural nutrients get removed and synthetic vitamins and minerals must be added. Additionally, these drinks have a high sugar content and are incredibly concentrated. It’s like you might as well be drinking a soda!

Swap With Homemade Smoothies/Juices

Drinking unheated, pure, natural, and cold pressed juices or smoothies is one of the best ways to heal and nourish your cells. Get some fresh fruit and vegetables, throw them in a blender, add ice, blend it up, and there you have a healthy smoothie. Similarly, put fresh fruits and vegetables in a juicer to make nutritious juices. We prefer smoothies because they contain fiber, whereas the fiber gets removed when you run ingredients through a juicer.

Cream-Based Soups

These soups are loaded with empty calories, processed dairy products, food dyes, corn syrup, excess sodium, and other chemical fillers that harm the body. We are referring to cream of mushroom, cream of broccoli, corn chowder, and clam chowder soups, among other cream-based varieties.

Swap With Vegetable Broth & Homemade Soup

Vegetable broth is a great base for homemade soups, so long as you purchase the organic broths without any added sodium. Quickly sauté your favorite vegetables, season the broth with spices, and let them simmer. Eating that is much healthier for your heart, and you get a lot of antioxidants and immune boosting nutrients.

Whey Protein Powder

Finding the right protein powder can be hard. Don’t resort to whey protein powder because whey protein can cause loss of appetite, gout, osteoporosis, kidney damage, fatigue, headaches, inflammation, or even cramps when taken for extended periods of time. It also has a lot of calories, sugars, and added fats, which contribute to weight gain.

Swap With Plant-Based Protein Powders

There are a lot of plant-based protein powders on the market now (and we are not talking about soy products). Plant-based protein powders are easily absorbed by the body, which makes it easier for the body to use protein more efficiently. Just remember that some of the biggest animals in the world only eat plants.

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Americans love salty foods. Whether the person is reaching for the table salt, snacking on popcorn and French fries, or opting for frozen dinners at the supermarket, the average American consumes more than 3,000mg of sodium daily. Consider that the body only needs about 500mg per day to function properly, and no more than 1,500mg per day is recommended.

The problem is that too much salt can wreak havoc on your body in more ways than one. Excess sodium causes your body to retain fluid, which will not only leave you feeling bloated, but can also lead to high blood pressure. This is a leading cause of cardiovascular disease, and it accounts for two-thirds of all strokes and half of all heart disease cases.

While most people are able to recognize some of the more obvious sodium-rich foods, it is important to be on the lookout for the lesser-known ones and try to steer clear of them as much as possible.

#1: Deli Meats

The packaged meats you use to make sandwiches can be more dangerous than you think. Simply put, two slices of those thinly sliced deli meats, with which you fill your favorite sandwiches, have more sodium than a bag of pretzels (that is 450mg).

#2: Frozen Breaded Meals

Although they are convenient and might cost less, frozen meals like pizza or meatloaf dinners can contain up to 1,800mg of sodium, which is enough to put you over the daily limit in just one sitting.

#3: Flour Tortillas

We are including breads and rolls under this category, even though all grains are not the same. A normal six-inch flour tortilla can contain more than 200mg of sodium, and that is before including all the sodium-rich ingredients you add to burritos and tacos. Instead, try to go for plain corn tortillas, which contain only 11mg of sodium for the same size. Better yet, use lettuce leaves, which contain no sodium at all!

#4: Pickles

According to the U.S. Department of Agriculture, one single dill pickle can contain between 500 and 1,100mg of sodium. That is close enough to the recommended sodium allowance for the entire day. If you enjoy pickles and don’t want the high salt content, try making our recipe by clicking here.

#5: Soy Sauce

There is no question that soy sauce is a very flavorful ingredient. Unfortunately, one tablespoon of soy sauce contains around 902mg of sodium. Now consider that the dishes you consume with this ingredient contain more than one tablespoon of it. You can opt for coconut aminos, which is a healthier cleanse-approved option.

#6: Canned Vegetables

Keep it as a rule of thumb that anything in a can could be a sodium bomb. That is because most companies use salt as a preservative. An average can of vegetables contain up to 1,300mg of sodium. Try to avoid canned vegetables and buy fresh vegetables instead.

#7: Buttermilk Pancakes

Although you may think that if you skip the bacon in the morning you’ll be good with your salt levels, you may not know that buttermilk pancakes are very high in sodium. A single pancake contains up to 600mg, but consider that the average person eats two or three in one sitting.

When it comes to reducing your sodium intake, try to opt for fresh, raw ingredients (fruits, vegetables, nuts, and seeds), so that you can prepare your own meals. If you are buying foods that aren’t raw, make sure to read the nutrition labels. Most importantly, try to avoid highly processed or canned foods.

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There are a lot of foods out in the world that have been promoted as healthy, but they actually are not. Certain food products get advertised as healthy to make us believe they are good for us. The reality is that there are many unhealthy foods we perceive as “healthy.” Knowledge is power, so here are some “supposedly good” foods that you should stay away from.

Canned Tomatoes

Since tomatoes are prominent in many delicious recipes, this is hard to hear. You are better off using fresh, organic tomatoes to make those recipes. Why aren’t canned tomatoes good for you, you ask? Most cans contain BPA, which is a toxic chemical that leads to an increased risk of developing prostate or breast cancer, diabetes, heart disease, malformation of organs in children, obesity, or other health problems. Tomatoes are naturally acidic and that causes the BPA to leak into the food. Some cans say that they are BPA-free. Don’t be fooled! Companies started removing BPA from products after severe pressure from the public, but they started using another product called BPS, which is just as bad. Avoid cans and go for glass jars.

Salad Dressings

We like eating salads with different flavors. Our taste buds have become used to salad dressings, but most all of them are unhealthy and counteract the nutrients of the vegetables. Most commercial salad dressings are full of sugar, hydrogenated vegetable oils, artificial chemicals, and trans fats. A great way to get the proper nutrients from salads is to make your own dressings. Apple cider vinegar and extra virgin olive oil are the two best ingredients for a salad dressing base. Add the spices or herbs of your choice, or try these recipes.

Vegan Junk Food

It doesn’t mean it’s good just because it has the word vegan in it. It’s still junk food, which means it’s processed. Case in point.

You will find that many of these products have soy in them. Soy is commonly used to replicate the appearance of meat, such as burgers, hot dogs, or chicken. Soy is one of the most genetically modified (GM) crops that is produced in the country. In fact, it is said that about 94% of soy is genetically modified. Soy is abundant in most vegetarian processed foods, and is labeled as soy protein isolate or soy protein concentrate along with a list of derivatives. This includes soy burgers, soy oil, soy ice cream, and soy cheese. Not only is the food GM, but it contains unhealthy fats and other compounds.

Pre-made Smoothies or Juices

Those pre-made or store bought smoothies and juices aren’t as healthy as you think they are. These smoothies are not the best kept health secret. They are actually loaded with sugar and can contain 680-1,000 calories. The high sugar content in these can cause blood sugar levels to spike or drop, which can lead to type 2 diabetes. Even those bottled green drinks aren’t giving you the healthy nutrients you think you’re getting. There can be as many as 50 grams of sugar in one of those bottles. You are way better off making your own smoothies or juices to actually get the nutrients from fresh fruits and veggies. Plus you don’t have to worry about pasteurization.

Trail Mix

Trail mix is a great snack, if you make it right. Most people like the ease of grabbing a handful or a small bag of trail mix to snack on. The reality is that most trail mixes are high in calories, contain high amounts of sodium and sugar, have chocolate or candy-coated pieces, or have dried fruit, which contains sulfur dioxide and sugar. Most trail mixes are full of trans fats, refined carbohydrates, and simple sugars. Look for trail mixes that have unsalted nuts and no sugar. Better yet, make your own using raw, unsalted nuts and seeds and freshly dehydrated fruits.

Soy Protein Isolate & Unfermented Soy Products

The health facts you have come to believe about soy are lies. The number one problem with soy is that 90-95% of soybeans, from which soy is derived, grown in the US are genetically engineered. Most soybeans are designed to be “Roundup ready,” meaning they are supposed to survive lethal herbicides. The primary ingredient in Roundup, glyphosate, can disrupt the female reproductive cycle. Whether or not you eat soy milk or tofu, you have to pay attention to labels because there are many names for soy additives. You can be eating genetically modified foods without even knowing it. Cracker, chips, bread, breakfast bars, and pre-made desserts all have soy products in them. In addition to soy protein isolate, you should avoid all unfermented soy products. You should only eat soy products if it is organic and has been properly fermented such as natto, miso, or soy sauce. Other than that, stay away from soy.

Whenever you buy food, be it organic or locally grown, look for the highest quality product you can get. Avoid foods that have been grown with pesticides, genetically modified organisms, and have added growth hormones. Seek out your local farmer’s market or organic grocery store to get the best foods you can. Places to get actual healthy food are more abundant and closer to you than you think.

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Yeah, yeah, we know what you’re thinking: everything causes cancer these days. Unfortunately, some offenders are worse than others. Natural On gives us Cancer-Causing Foods to Avoid and their replacements. We’ve made some modifications below, but implement the steps in either of these lists to lower your risk of contracting all sorts of cancer.

1. Replace Diet Foods with Whole Foods

Diet foods, including frozen foods, or prepackaged foods labeled as “diet” or “low fat”, including diet sodas, generally contain an artificial sweetener called aspartame. Aspartame causes many diseases and illnesses, including cancer. To lose weight and stay in shape, eat fresh, organic, raw fruits, vegetables, nuts and seeds.

2. Replace Microwave Popped Corn with the Real Thing

Microwaved popcorn contains a chemical called perfluorooctanoic acid ( PFOA), which is a known carcinogen. When you heat it up, you evaporate the chemical, leaving a pleasant dusting over every fluffy white bite.

3. Replace Canned Tomatoes with Fresh Ones

Tomatoes are exceptionally dangerous due to their high acidity, which seems to cause BPA to leach from the lining of the can into the tomatoes themselves. The level of BPA can be so high in fact; you should seriously consider not feeding them to children. Due to FDA laws, there are no standards for labeling BPA so simply because a can does not say it has it does not mean that it does not contain BPA. Be safe and avoid cans.

4. Replace Processed Meat with Wild Fish

The Dherbs Philosophy comes out strongly against meat of all kinds. Vegetables are just too important and when you load up on meat, you get full and you skip the veggies — which, again are just too important. That being said, we also don’t want you to get cancer. So if you absolutely must eat meat to have a decent life and not hate yourself, switch to fish, particularly wild caught fish. See, even farmed fish is bad for you. For example, farmed salmon is given a chemical for it to take on that famous red color because their domestic diet of chicken litter doesn’t create that deep red color naturally. Farm grown fish contains all sorts of additives and disgustingness. Avoid it. Really.

5. Replace Store Bought Potato Chips with Homemade Ones

Potato chips have artificial flavors, numerous preservatives, and colors as well, which is something else your body doesn’t need. Potato chips are fried in high temperatures to make them crispy but this also causes them to make a material called acrylamide, a known carcinogen that is also found in cigarettes.

6. Replace Hydrogenated Vegetable Oils with Olive Oil

Hydrogenated oils are used to preserve processed foods and keep them looking appealing for a long as possible. Hydrogenated oils influence our cell membranes’ structure and flexibility, however, which is linked to cancer. Avoid these unhealthy concoctions and stick to Olive Oil or – even better – coconut oil.

7. Replace Artificial Sweeteners with Stevia

In order to proliferate, cancer cells seem to prefer feeding on fructose-rich sweeteners like high-fructose corn syrup (HFCS); the reason is that HFCS is being metabolized by cancer cells most quickly and easily. Now it is clear why high-fructose corn syrup is considered the worst offender. And since cakes, pies, cookies, sodas, juices, sauces, cereals, and many other extremely popular, mostly processed, food items are loaded with refined sugars and HFCS in particular, this helps explain why cancer rates are on the rise these days. If you are looking for a low calorie option, try Stevia. This is from the leaves of a plant grown in South America. The white (processed) stuff is generally sold everywhere, but we recommend you stick to the raw version for even more nutritional goodness.

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