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360 Fitness

Have you ever traveled on a trip and found out you’ve UPGRADED?

Maybe it’s for a first-class flight ticket, get a sports car instead of a sedan, or getting a penthouse.

Well, that’s what your body will feel like when you enhance your food options.

When you STOP serving your body ultra-processed diet and START supplying it food that is immersed with benefits, your body feels like it got a rise!

It’s all about switching out things that block you from your resultsand you are replacing them with other foods that step you closer to your actual goals!

Here are just a few examples of level up swaps to try:

Chips → Nuts

Why level up? Potato chips have very few positive benefits for your goals or your health. They’re high in sodium, contain unhealthy fats, and refined carbs can send your blood sugar up.

Meanwhile, nuts contain heart-healthy unsaturated fats and fiber that your body wants.

Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% less likely to develop coronary heart disease!

TIP: Portion control is everything—one serving of nuts equals about 1 oz., or about ¼ cup (38 grams).

Cookies/Cup Cakes/etc. → Dark Chocolate

Why level up? You’re switching out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats), and you’re replacing it with an element that helps your body!

The cocoa in chocolate contains ingredients, which (among other things) can help reduce your blood pressure and improve how your blood vessels operate.

Again, it’s all about balance – 1 ounce (30 grams) equals one serving. 

Soda → Herbal Tea

Why upgrade? Most of us already get way too much-added sugar. 

The American Heart Associates suggests women get no more than six teaspoons of sugar (24 grams) a day and nine teaspoons (36 grams) for men.

A single 12-oz serving of sugary drinks contains 7-10 teaspoons of sugar. Crazy right?

Not only that, but research links diet soda to weight gain, diabetes, and heart disease.

Herbal teas are a MUCH better choice. Some (like peppermint) can energize you, others (like chamomile) can help you relax, and some just plain taste good! 

Steak → Salmon

Why level up? You’re switching out processed fats for “cleaner” fats that help your health.

Hot dogs, Steaks, and burgers are all high in processed fat that can increase your cholesterol level linked with heart disease.

But fatty fish (like salmon and tuna) are rich in omega-3 fatty acids, which most of us don’t eat enough. These healthy fats balance how much fat is in your blood and decrease plaque buildup in your arteries.

Pasta/Rice/Potatoes → Veggies: Green Veggies!

Why level up? For starters, most of us don’t eat enough veggies. 

If your diet has a lot of starchy carbs (like pasta, rice, or potatoes), one of the best ways to get more is to switch up a serving (or 2!) for veggies.

Starchy carbs have a lot of calories for how many nutrients they contain.

By swapping in veggies, you can boost your micronutrient intake AND reduce inflammation that contributes to disease. 


TIP: To add a little more striking to your veggies, experiment with the recipes in my Tasty Sauces, Marinades & Salad Dressings Recipe eBook! <<

As you can see, leveling up your food choices has nothing to do with deprivation. Instead, it’s all about foods that taste great and have great nutrients. 

Small changes really can make a big difference in your results and your life. 


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