Have you ever gone on a trip and found out you’ve been UPGRADED?
Maybe it’s for a flight, car rental, or even your hotel room.
Everything feels like a treat … better seats, better ride, better sleep.
Well … that’s what your body feels like when you UPGRADE your food choices.
Your bones will thank you for it.
When you STOP feeding your bones ultra-processed food and START giving them food that’s flooded with benefits (more protein, vitamins, minerals, etc.), your body feels like it got an upgrade!
Basically, it’s all about SWAPPING out things that block you from your results and replacing them with foods that move you closer to your goals!
Here are just a few examples of upgrade swaps to try:
Chips → Nuts
Why upgrade? Potato chips and most chips contain very little in the way of positive benefits for your results or your health. They’re high in sodium, usually contain unhealthy fats, and their refined carbs can send your blood sugar up which will eventually fatten you up!
Meanwhile, nuts contain heart-healthy unsaturated fats, protein, and micronutrients your body needs.
Fun fact: people who regularly eat nuts are 14% less likely to develop cardiovascular disease and 20% percent 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). Savor each and every bite!
Cookies/Cakes/etc. → Dark chocolate
Why upgrade? You’re swapping out all the unhealthy refined ingredients (sugar, white flour, unhealthy fats – not to mention the carbs!) … and you’re replacing it with an ingredient that actually helps you!
The cocoa in chocolate contains flavanols, which (among other things) can help lower your blood pressure and improve how your blood vessels function.
Again, it’s all about moderation – 1 ounce (30 grams) equals 1 serving.
Soda → Herbal Tea
Why upgrade? This is huge for your bones! Most of us already get way too much added sugar. The sugar in your bloodstream pulls calcium out of your bones in order to neutralize the acid from the sugar going into your bloodstream. Not good!
The American Heart Associates suggests that women get no more than 6 teaspoons of sugar (24 grams) a day, and men, 9 teaspoons (36 grams).
But … get this!!!
A single 12-oz serving of soda contains 7-10 teaspoons of sugar going into the bloodstream at one time when the bloodstream only wants 1 teaspoon!
Not only that, but studies link diet soda to weight gain, diabetes, and heart disease also.
Herbal teas are a MUCH better choice. Some (like chamomile) can help you relax, others (like peppermint) can energize you, and some just plain taste great!
Soy and nut proteins → Steak & Salmon
Why upgrade? You’re swapping out vegetable fats for healthier fats that protect your health.
Vegetable seed oils like soy, canola, safflower, corn, etc found in so many of the foods found on the shelves – even organic foods have been found to raise insulin levels the same way sugar does. Cholesterol used to be the bad guy!
But animal fats found in meats, cheeses, and butter are actually good for building hormones and keeping our brains healthy. Fatty fish like salmon and albacore tuna are rich in omega-3 fatty acids, which most of us don’t eat enough of. These healthy fats lower how much fat is in your blood and cut back on plaque buildup in your arteries.
Pasta/Rice/Potatoes → Veggies … Especially Green Veggies!
Why upgrade? For starters, most of us don’t eat nearly enough veggies.
If your diet is heavy on starchy carbs (like pasta, rice, or potatoes), one of the easiest ways to get more is to swap out a serving (or 2!) for vegetables.
Starchy carbs contain a lot of calories for how many nutrients they contain. Plus, they can raise your blood sugar. And sugar eats bones.
By swapping in veggies instead, you can boost your micronutrient intake AND reduce inflammation that contributes to disease.
TIP: To add a little more snazz to your veggies, experiment with the recipes in my
As you can see, upgrading your food choices has nothing to do with deprivation. It’s all about foods that taste great … and have great benefits.
Small changes really can make a big difference in your bone-building results, and in your life.
In Bone Health,
Ciely Ti Gray
PS: If you’re ready to create a real change in your life, let’s set up a free goal-mapping session. I can help you create a personalized plan to help you achieve your goals!
Email me here to book a 30-minute free call to see if you are ready!
This information is not intended to diagnose, treat, prevent, or cure any illness or disease. The information provided is for general educational purposes, has not been reviewed nor approved by the FDA, and is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices. Participation in a challenge, workshop, or any other event (paid or free) does not constitute a client-coach relationship.