New Beginnings for 2017- Easy Food Swaps in San Diego CA

Let's face it, carbohydrates have been a mainstay for lots of people who say they love "comfort foods" in San Diego CA, I'm talking about macaroni and cheese, glazed donuts, white rice, and white bread, among others. But I think that people are starting to realize that these foods are just plain bad for you. They have no nutrient value, and they stimulate your appetite even more after eating and the sugar in these foods is addicting.

However, with many people setting their new year resolutions toward weight loss and improved health I thought I'd give you some healthy alternatives to the above unhealthy carbs.

First of all, there are two kinds of Carbohydrates: simple and complex. The food list above is full of simple carbs. You can think of them as simply substandard, and you must avoid them. That's because they are filled with sugar which causes inflammation (which is linked to most diseases) and can contribute to early aging, bad skin, blood sugar imbalance, and brain fog. You will most likely be hungry in the next hour or so and continually want more.

Complex Carbs are the ones you want to stick to. They take longer for your body to break down, so your blood sugar levels stay in balance for longer periods of time, and they will not create a sugar craving. In essence eating, this type of food will not lead you down the path toward diabetes.

So let's talk swaps now in San Diego CA

• Sweet Potato- these guys contain much more fiber than white bread, they contain high amounts of Vitamin A & C and have potassium and magnesium. You can be inventive with these carbs, you can slice them thin and bake them with a thin layer of coconut oil and then place them in the fridge to eat later. You can heat them up in the toaster, and top them with eggs, salmon, brie, or cut them up in a salad or just as a snack by themselves.
• Lettuce or Collard Green Wraps- Trendy restaurants have been wrapping chicken, turkey, or veggies in lettuce for a while now. But you can do this at home too, take whatever ingredients you like in a sandwich- turkey, tomato, lettuce, cheese, sprouts, avocado, etc. Put salt, pepper, and olive oil and wrap it up in a collard green leaf, it's delicious! You can even make a peanut dressing for dipping. This will save many calories, add fiber, and create an incredibly nutrient-dense meal.
• Applewich- This is especially great for kids, and it's a quick and convenient option. Replace bread with apple slices, and spread on nut butter, (peanut, almond, or cashew) Then you can place a layer of pumpkin seeds, cinnamon, or a few dried cherries. When you press the slices together, the nut butter keeps the other things from falling out.
• Whipped or riced Cauliflower- This is a big one on social media, but perhaps not so much with the whipped version. Cook and mash with butter and salt, yum! Florets can be riced in a food processor and then steamed. You can then add celery root, onion, or garlic powder with a bit of salt, I think you'll like it.
• Spiralized Noodles- This is a great alternative to pasta and is such fun to make. You can use a grater, a mandoline, or a spiralizer and the veggies are zucchini, carrots, beets, or even sweet potatoes. With the zucchini, I saute it in garlic and olive oil and top it with pesto, I use raw beets in my salads, and sweet potatoes can be eaten with eggs in the morning. Yum!
• Spaghetti squash- If you haven't tried this one, you need to go out and buy one this week. A one-cup serving will save you about 200 calories and 30 grams of carbohydrates, it's also packed with potassium, fiber, and folate. Simply slice your squash lengthwise and place it in a baking dish cut side up. Add 1/2 inch of water, salt, and your favorite oil to keep it moist, and bake for one hour at 350 degrees in the oven. When it's done use a fork to scrape the squash across the surface and viola, there you have your spaghetti. Top with raw grass-fed ricotta cheese and herbs.
• Broccoli or Brussel rice- This is another alternative to riced cauliflower and preparation is easy. Simply toss broccoli florets into your processor or grate them, then steam and saute with salt and grass-fed butter, or olive oil and lemon. This is a healthy serving of fiber, vitamin B6, and vitamin k.

Have fun with these healthy, delicious alternatives to nutrient-empty, high-sugar, and high-calorie simple carbohydrates. Share them with your friends.

Happy New Year!