WELCOME BACK. MANY PEOPLE
STARTED OUT ON A HEALTH TURNING
AT THE BEGINNING OF NEW YEAR.
BUT IT CAN BE HARD TO KNOW
WHERE TO BEGIN.
IT TURNS OUT, IT STARTS A SMALL
CHANGES TO HELP US BREAK THOSE
DOWN IS JAMIE MARTIN, THE
EDITOR IN CHIEF OF THE MAGAZINE
THAT IS PUBLISHED BY LIFETIME.
SO SOME THE SWAP SOUND SELF-
EXPLANATORY.
HE CAN IF YOU COULD WALK US
THROUGH THAT.
WILL COULD THAT INTEL?
ABSOLUTELY.
ESPECIALLY WITH THE NEW YEAR,
I'M GOING TO CHANGE EVERYTHING.
THAT IS NOT SUSTAINABLE FOR
EVERYBODY.
WAS SO WE START WAS SMALL
CHANGES, THAT WE CAN MAKE
OVERTIME AND THEN BUILD ON.
WHEN YOU SAY SMALL CHANGES,
ARE YOU TALKING ABOUT FIVE
FOODS, ONE?
I SAY START WITH ONE THEN
BUILD FROM THERE.
WE ARE GOING TO GO VERSE SIX OF
THEM TODAY.
THERE ARE 33 DIFFERENT FOOD
SWAPS THAT YOU COULD DO
OVERTIME.
SO WHERE SHOULD WE BEGIN?
WHAT WOULD YOU THINK?
SO SWAPPING OUT THOSE
PROCESSED CARBS THE FOR WHOLE
GRAINS.
THIS IS A BETTER SOURCE OF
FIBER, WHICH SLOWS DOWN THE
DIGESTIVE TRACT, WHICH MEANS
THAT YOU'RE GOING TO FEEL
FULLER FOR LONGER.
IT ALSO HELPS YOUR BLOOD SUGAR.
WE CAN DO THAT WITH NOTCHES
WITH PASTA, BUT BREAD, TOO.
SO SWIPING OUT THE WHITE
BREADS FOR WHOLE-GRAIN.
HAS ALSO BECOME IF YOU
REALLY WANT TO TAKE THE BABY
STEP, ONE SLICE CAN BE ONE
WHITE BREAD.
YES, MAYBE DO HALF-AND-HALF
AS YOU TRANSITION YOUR TASTE
BUDS.
I'M STILL GETTING PASTA.
YOU'RE STILL GETTING BREAD.
YOU'RE NOT DOING THE FULL
SWAPOUT, WHICH MAY HAPPEN DOWN
THE LINE.
SO AS WE MOVE ON FROM CARBS,
WHERE ELSE CAN WE MAKE THE
TRANSITIONS?
WELL, WITH YOUR DESSERTS.
SWAPPING THOSE OUT WITH FRUITS.
THEY ARE NATURALLY SWEET, AND
THEY OFFER NATURAL VITAMINS AND
ANTIOXIDANTS THAT ARE GOOD FOR
YOU.
YOU DON'T HAVE TO ADD SUGAR.
BUT YOU FEEL LIKE YOU ARE
HAVING MAYBE CANDY OR THE ICE
CREAM, BUT THAT NATURAL TASTE.
MAYBE WITH STRAWBERRIES,
WITH VALENTINES DAY COMING UP
DIPPING THEM IN DARK CHOCOLATE.
SO WE TALKED WE, THE NEXT
WORD USUALLY COMES WITH THAT IS
SALT.
UNLESS WE WANT TO'S TAKE WITH
OUR TRACK HERE.
IF YOU'RE GOING TO SWAPOUT
THE SODA, THIS BOTTLE ALONE HAS
69 GRAMS OF SUGAR, SO IN YOUR
DAILY ALLOTMENT IS AROUND 25.
SO SWAPPING THAT OUT WITH
WATER, WHICH YOU CAN ADD
DIFFERENT FRUITS TO IT, YOU CAN
ADD CUCUMBER, OR YOU CAN DUTY
OR SOMETHING LIKE THAT INSTEAD.
BUT TRY TO AVOID THOSE ADDED
SUGAR.
I WAS GOING TO SAY, THAT IS
A TOUGH COMPARISON.
THERE TWO DIFFERENT DRINKS.
I HAVE SEEN THE TREND.
OR THE FLAVORED WATER THAT
IS AVAILABLE ALL OVER THE PLACE.
AND NOW WE TRANSITION TO THE
SALT.
MANY OF US ENJOY IT WITH THE
FOOD.
SETTING IS SODIUM IS
ESSENTIAL, BUT MANY OF US ARE
EATING TOO MUCH.
ADDING SOME DIFFERENT SPICES
LIKE CUMIN, YOU CAN ALSO ADD
SOME DRIED HERBS LIKE OREGANO.
I LIKE ADDING CITRUS TO MY
VEGGIES.
AT A LITTLE CITRUS IN THIS AS A
LOT OF FLAVOR, TOO.
YOU CAN HAVE A LITTLE SPRINKLE
OF SALT, BUT NOT AS MUCH.
HAVING SALAD IS CONSIDERED
HEALTHY.
YES, YOU KNOW THE CROUTONS,
THIS IS A REFINED CAR.
SO INSTEAD, SWAPPING IN NUTS OR
SEEDS WHICH ADDS THE CRUNCH.
AND THE FATS ARE IN FARMING --
ANTI-INFLAMMATORY.
SALADS CAN BE KIND OF BORING.
BUT THIS CAN BE FUN YOU CAN MIX
AND MATCH.
THE PART WHERE IF I'M HAVING
SALAD, I TREAT MYSELF WITH A
TYPE OF DRESSING.
THIS CAN ALMOST GO AGAINST WHAT
OF WHAT I'M DOING.
RIGHT.
ALL OF THESE THINGS, THE SALAD
DRESSINGS THAT YOU COULD OFTEN
PURCHASE ARE THINGS THAT ARE
FULL OF THINGS LIKE HYDRATED
OIL, YOU WANT TO AVOID THIS.
BUT OLIVE OYL IS A GREAT OPTION.
AND ADDING SOME FRESH THINGS
YOU COULD ADD ONION, YOU CAN ADD
GARLIC.
I DON'T BY SALAD DRESSINGS AT
ALL.
I THINK THERE SO MANY GREAT
OPTIONS.
YOU DON'T HAVE TO DO ALL OF
THIS IN YOUR FIRST WEEK.
START WITH ONE.
SEE HOW THAT GOES.
SEE HOW IT MAKES YOU FEEL.
NOTICE WHAT IT IS DOING IN YOUR
BODY.
AND THEN GO FROM THERE.
BUILD FROM THERE.