With the plethora of diets and meal protocols bum-rushing the market, and the multitudes of “health” products swooping in to satisfy each and every new trend, how do you decide which plan is right for you? Well, many people have jumped on the Paleolithic diet, and have began to eat like cavemen and cavewomen. I love the fact that paleo advocates are NOT scared of eating some fat. On the contrary, I have many friends claiming to have great results from going Raw. What I like about this is that it encourages eating lots of plants. You’ll definitely get lots of wonderful micronutrients from this diet. Without going into too much detail, the Atkins, South Beach, and Mediterranean diets all have plenty of pros and cons as well, depending on the individual needs and goals.   

I’m not crazy enough to tell anybody that ONE of those diets is best for everyone, because we all have different goals, and more importantly different genes, environments, lifestyles and needs. The important thing I hope we all agree on is this: The Standard American Diet doesn’t benefit anyone. So here are 3 healthy swaps to the SAD diet that I recommend everybody consider trying:

1. Processed Sugar – I’ve said this a million times, but sugar has been linked to inflammation, lowered immune system, diabetes, obesity, and even heart disease. Based on new research, a sweet tooth can be quite dangerous in the long run. I’ve talked about fighting cravings before, but if you can, try to replace processed sugar with natural sugars. Try some honey in your tea instead of coffee and sugar. Swap the ice cream with some blended up frozen bananas and berries. If you absolutely must have cookies, pies or other desserts, cook them yourself and swap the processed sugar with some agave nectar or honey.

2. Dairy – I’ve had this discussion many times with different health professionals. Some claim that dairy is not meant to be a part of the human diet at all. Some claim only 40% of the population can handle it. Others say the necessary enzymes for digesting dairy can be acquired… with practice. Still others claim that not all dairy is created equal.  In my opinion, dairy is not necessary, especially the dairy from cows injected with steroids, hormones, and antibiotics. If you appreciate the benefits of a calcium-rich beverage, but can’t handle the indigestion or mucous-like side effects of cows milk, you can give goat’s milk a try. If you need a creamy drink for your smoothies or other recipes, try coconut or almond milk. Check the ingredients to avoid carrageenan.

3. Wheat – Now regardless of my stance on wheat and gluten, I’m going to upset someone in this paragraph. So, I hope we can still be friends. Although I’ve always loved Italian food, and I did grow up eating lots of bread and pasta in the midwest, removing gluten from my diet actually proved very beneficial. Yes, that includes beer and whiskey.  It wasn’t easy, but after a couple weeks I noticed my stomach having less bloating and indigestion. My head felt more clear, and I had much better sleep. If you really think about it, in terms of micronutrients, wheat doesn’t have NEARLY as many vitamins or minerals as vegetables and fruits. Beans, veggies and fruits also have more fiber than wheat. If you’re a bodybuilder, athlete, or you exercise quite a bit, you’ll probably need some kind of grain for those extra calories. In that case, my favorite gluten free grains are quinoa, and brown and white rice. (Some sourdough breads are low in gluten, depending on the fermentation process.)

Here’s a healthy salad dressing recipe that’s good for you and your family:

Wow, that’s delicious. When you make this dressing, the brightness of the lime and the heat of the cumin really create a special reaction on your palette. Compared to the bottled, sugary, preservative-infused, milky dressings from the store, these light, fresh, fragrant dressings are absolutely life changing.