7 Easy Substitutions for Greater Health

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I'm a Certified Health Coach, longtime blogger, and host of Elizabeth Eats on YouTube. In addition to writing recipes (I love to eat!), I'm a strong believer that life is too short to settle for anything less than living your best life.


Breakfast IDEAS

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Your health is an accumulation of everyday choices that add up over the years.


Even the smallest of changes add up to big results, so here are seven easy substitutions that will lead to a healthier, more vibrant you.

Instead of…




Avocado, whole or mashed

Subbing avocado for mayo decreases your saturated fat intake plus adds loads on antioxidants and heart-healthy fats to your sandwich or dish.

Cow’s Milk

Unsweetened Almond Milk

You’ll decrease your saturated fat intake plus eliminate any bovine hormones you’d consume with cow’s milk. And yes, even organic cow’s milk contains naturally-occurring hormones. If you have acne, this alone can help immensely.

Spenda or NutriSweet

Pure Stevia

I blogged about artificial sweeteners before – they’re poison, get them out of your life stat!

Peanut Butter

Unsweetened Almond Butter

Peanuts aren’t actually nuts, they’re legumes and most are heavily processed in the US under very low standards and contain a high amount of mold. Almonds pack a much higher nutritional punch, this one substitution will do give your body so many more nutrients. Peanut butter is ok occasionally-choose organic peanut butter as it’s made in smaller batches and tends to accumulate less mold.

Sour Cream

Plain Unsweetened Greek Yogurt

While still dairy, Greek yogurt contains billions of gut-friendly probiotics and tastes almost the exact same as sour cream. Icelandic yogurt, such as Siggi’s brand, is also a great choice. Give it a try.

Potato Chips

Kale Chips

Recent studies have shown that people who eat potatoes weigh more than people who don’t. Kale chips are low glycemic and delicious.

Table Salt

Real Salt® Brand Salt

Table salt is heated, stripped of minerals, and usually contains additives. Real Salt brand salt is made without additives, chemicals, or heat processing, and contains more than 60 naturally occurring trace minerals. You can find it at Target, Whole Foods, and more natural food stores.



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  1. Autumn Burns says:

    I love this post…especially the Greek yogurt substitution for sour cream!  I making a change in a recipe for tonight.  🙂

Hi, I'm Elizabeth

I'm a strong believer that life is too short to settle for anything less than living your best life. 

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