17 Simple Healthy Swaps

17 Simple Healthy Swaps

Making healthy swaps is one of the easiest ways to improve your nutrition. Whether you’re looking to lose weight, improve your health or simply optimise your diet and nutrient intake, making these healthy swaps will get you off to a good start.

 

SAVOURY SWAPS

 

Swaps: crisps
For: kale crisps 

 

Swap: roasted salted / coated nuts
For: plain nuts or olives

 

Swap: sandwiches
For: omelette / frittata

 

Swap: cream based sauces
For: tomato based sauces

 

Swap: salad dressings
For: olive oil and lemon juice / apple cider vinegar

 

Swap: creamy dip selections
For: guacamole / good quality hummus

 

Swap: refined, starchy carbohydrates like rice and pasta
For: non starchy vegetables like cauliflower rice and courgetti

 

SWEET SWAPS

 

Swap: dessert
For: two tablespoons of plain coconut yoghurt (like Coyo or Coconut Collaborative) with a handful of berries

 

Swap: chocolate bars
For: a keto bar like Ketohana or Pulsin

 

Swap: sugary cereal
For: keto / paleo granola

 

Swap: sugar
For: xylitol (a natural sweetener)

 

Swap: dried fruit
For: berries
(A huge difference of 60g sugar per 100g for sultanas vs 6g sugar per 100g for strawberries)

 

DRINK SWAPS

 

Swap: fruit juice
For: water infused with slices of citrus fruit

 

Swap: sweetened coffee shop coffees
For: black coffee or a cappuccino / latte made with unsweetened almond or coconut milk

 

Swap: fizzy drinks
For: sparkling water with fresh lime. Or try Waterdrop

 

Swap: cows milk
For: unsweetened nut milk

 

Swap: Pornstar Martini (or any other cocktail containing high amounts of sugar)
For: Margarita or a mojito without the sugar

 



AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

 

Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.

 

Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.

 

A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.