Healthier Food Substitutes

PROGRAMS

FOR FITNESS
PROFESSIONALS

IMPORTANCE OF ANTIOXIDANTS

WORKPLACE

WELLNESS

(FOR EMPLOYERS)

FRUITS & VEGGIES:

WHY MORE MATTERS

Replace bad fats (trans-fats/hydrogenated oils/ unhealthy saturated fats) with good, essential fats (unsaturated fats/high in Omega 3's).

- Avacadoes and olives

- Coconut oil/coconut milk/coconut milk yogurt

- Seaweed, spirulina, and wakame

- Seeds (chia, flax, hemp, pumpkin, sunflower, sesame)

- Nuts and nutbutters (walnuts, almonds, cashews, hazelnuts)

- Oils (not heated) (Krill, avocado, mustard, walnut)

- Dark, green leafy vegetables (broccoli, spinach, kale, chard, collards)

- Beans (mungo beans, French beans, navy beans)

- Fresh, wild-caught fish (please choose smaller fish low in mercury)

SCHOOL PROGRAMS

FOR FACULTY, STUDENTS &
PARENTS

HOME PAGE

(START YOUR

JOURNEY HERE)

PRODUCT RECOMMENDATION

(OUR SEAL OF APPROVAL)

FRUITS & VEGGIES

WHY MORE MATTERS

EXERCISE

Replace sugary drinks (juice, soda. alcohol) with WATER

- Make water (preferably filtered) your first choice beverage.

- Drink ½ body weight in ounces every day

- Take a water bottle with you everywhere you go.

- Make other drinks a once-in-a-while treat rather than a daily beverage

Benefits of Drinking Water:

* Increases Energy/Relieves Fatigue * Improves Mood
* Aids Weight Loss * Flushes Out Toxins
* Improves Skin Complexion * Helps with Digestion
* Maintains Regularity * Boosts Immune System
* Helps Prevent and Treat Headaches * Prevents Cramps & Sprains

Replace caffeinated beverages with GREEN TEA

* Loaded with Antioxidants * Kills Bacteria and Inhibits Viruses

* Increases Fat Burning/Boosts Metabolic Rate * Improves Brain Function

* Improves Insulin Sensitivity/Reduce Blood Sugar Levels * Lowers LDL Cholesterol

WELLNESS

TEAM

SODA: LIQUID CANDY & CHEMICALS

Healthy Fats are important because they:

* Improve immune system * Reduce risk of disease * Maintain healthy skin
* Increase energy levels * Reduce migraines * Reduce constipation
* Satisfy the appetite, aiding in weight loss

PROGRAMS FOR HEALTHCARE
PROFESSIONALS

SERVICES

OFFERED

HEALTHIER FOOD SUBSTITUTES

LINK BETWEEN NUTRITION & DISEASE

YOU HAVE REACHED YOUR DESTINATION: CONTACT US

The bioavailability of calcium from vegetables is HIGHER.

(Remember only 32% of the calcium in milk is bioavailable as compared to:

- Brussel sprouts (64%)

- Mustard greens (58%)

- Broccoli (53%)

- Bok choy (52%)

- Kale (50%)

Replace red meat with poultry, fish, and vegetarian dishes high in protein.

If you want a healthier meat alternative to red meat, choose leaner meats such as turkey, chicken,

or Cornish hens.

Replace meat with fresh, wild-caught fish (Alaskan salmon, Pacific Canada and US sardines)

Replace with quinoa or legumes dishes (kidney & pinto beans, lentils, chick peas, vegetarian chili)

BIBLICAL NUTRITION PROGRAM FOR CHURCHES

SUGAR IS NOT SO SWEET!

LINK BETWEEN NUTRITION

& DISEASE

Replace packaged/canned/boxed with

organic versions (at the very least) or whole foods (better).

* Fruits * Vegetables * Whole grains (gluten-free) * Sprouts

* Legumes (beans, peas, lentils) * Raw nuts/seeds and nut/seed butters

IMPORTANCE OF ANTIOXIDANTS

Replace white flour/pasta/rice/breads with gluten-free flour/rice/

pasta/breads.

- Ancient grains such as amaranth, quinoa, and millet are gluten-free

- Pasta made from gluten-free bean flour or gluten-free brown rice flour

- Gluten free oats

- Sorghum flour, almond flour, and coconut flour are great gluten-free flours for baking

AMERICAN

CHILDREN ARE NOT HEALTHY

STANDARD AMERICAN DIET (S.A.D.)

HEALTHIER SUBSTITUTES

COMPANY

PROFILE

Replace dairy cow products with plant-based milk alternatives

- Plant based milk (Almond milk, cashew milk, coconut milk, rice milk, oat milk)

- Coconut milk yogurt

- Coconut milk, cashew milk, and almond milk ice cream substitute

- Plant based cheese substitutes

- Goat products (yogurt, cheese, milk)
- Digests in 20 min. (vs. 6-8 hours)
- Better protein, live enzymes, and less allergies/mucus

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Worried about not getting enough calcium?

1 cup of milk = 296 mg. of calcium….of which only 32% of the calcium in milk is bioavailable

- ¼ cup of sesame seeds = 351 mg. of calcium
- 1 cup boiled spinach = 245 mg. of calcium
- 1 cup boiled collard greens = 266 mg. calcium

Replace white processed sugar and artificial sweeteners with natural sweeteners:

- Sucanat (sugar in its most natural form)

- Raw Stevia Leaf or Powder (NOT to be confused with processed Truvia and white processed

Stevia):

Stevia is low glycemic herb, rich in nutrients that actually lower your blood sugar, rich in

chlorophyll, has no carbs or calories, and actually provide some health benefits.

- Brown rice syrup: contains no fructose

- Raw, organic, local honey or Manuka honey (NOT commercial honey) in small quantities is a

good substitute.

- Lo Han (monk fruit): Used in China for centuries to treat obesity and diabetes, is rich in

antioxidants, low glycemic, and has no calories.

- Pure maple syrup: Usually comprised of approx. 70% sucrose, with a low fructose level.

Also contain antioxidants.

- Barley malt syrup: A natural product that contains some minerals and vitamins and no

chemicals, as well as a lower glycemic index than sugar.

AMERICANS ARE NOT HEALTHY

FATS: THE GOOD THE BAD,

& THE UGLY

Consume LOTS of

RAW FRUITS & VEGGIES

Raw produce is loaded with anti-oxidants, fiber, live enzymes, phytonutrients/vitamins/minerals

Latest recommendations: Eat 7-13 servings per day to reduce the risk of degenerative disease.

Click below to see why:

- Replace table salt with Himalayan crystal salt or sea salt

Himalayan pink crystal salt is far superior to traditional iodized salt.

* Contains the same 84 natural minerals and elements found in the human body

* Not exposed to toxins and impurities since it has been maturing over thousands of years under

intense tectonic pressure

* Its minerals are tiny enough for our cells to easily absorb because they exist in a colloidal

form

* Can assist in many bodily functions (such as reducing muscle cramps, promoting blood sugar

health and promoting healthy pH in your cells)

Sea salt is also a better choice over regular table salt.
- Contains about 80 mineral elements that the body needs
- Has nutrients and minerals that help your body preserve the blood cells

Other alternatives to table salt are Kosher salt, kelp, or dulse/dulce

MAKING POSITIVE CHANGES

WEIGHT LOSS

& DETOX PROGRAM

OBESITY EPIDEMIC

FOODS TO AVOID

HOT DOGS:

A STAPLE IN THE S.A.D.

There are healthier substitutes for unhealthier choices. We would be happy to furnish a more detailed list at your request. E-mail us at: Michelle@TheHighway2Health.com Be sure to select “Healthy Food Alternatives” in the subject bar for your free list. 