{"id":4871,"date":"2020-05-22T16:51:31","date_gmt":"2020-05-22T16:51:31","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=4871"},"modified":"2023-11-10T21:07:59","modified_gmt":"2023-11-10T21:07:59","slug":"small-changes-to-your-diet-can-make-a-big-difference","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/small-changes-to-your-diet-can-make-a-big-difference\/","title":{"rendered":"Small Changes to Your Diet Can Make a BIG Difference"},"content":{"rendered":"\n<ul class=\"wp-block-social-links is-style-logos-only is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.facebook.com\/BotanicChoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12 2C6.5 2 2 6.5 2 12c0 5 3.7 9.1 8.4 9.9v-7H7.9V12h2.5V9.8c0-2.5 1.5-3.9 3.8-3.9 1.1 0 2.2.2 2.2.2v2.5h-1.3c-1.2 0-1.6.8-1.6 1.6V12h2.8l-.4 2.9h-2.3v7C18.3 21.1 22 17 22 12c0-5.5-4.5-10-10-10z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Facebook<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-instagram  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.instagram.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12,4.622c2.403,0,2.688,0.009,3.637,0.052c0.877,0.04,1.354,0.187,1.671,0.31c0.42,0.163,0.72,0.358,1.035,0.673 c0.315,0.315,0.51,0.615,0.673,1.035c0.123,0.317,0.27,0.794,0.31,1.671c0.043,0.949,0.052,1.234,0.052,3.637 s-0.009,2.688-0.052,3.637c-0.04,0.877-0.187,1.354-0.31,1.671c-0.163,0.42-0.358,0.72-0.673,1.035 c-0.315,0.315-0.615,0.51-1.035,0.673c-0.317,0.123-0.794,0.27-1.671,0.31c-0.949,0.043-1.233,0.052-3.637,0.052 s-2.688-0.009-3.637-0.052c-0.877-0.04-1.354-0.187-1.671-0.31c-0.42-0.163-0.72-0.358-1.035-0.673 c-0.315-0.315-0.51-0.615-0.673-1.035c-0.123-0.317-0.27-0.794-0.31-1.671C4.631,14.688,4.622,14.403,4.622,12 s0.009-2.688,0.052-3.637c0.04-0.877,0.187-1.354,0.31-1.671c0.163-0.42,0.358-0.72,0.673-1.035 c0.315-0.315,0.615-0.51,1.035-0.673c0.317-0.123,0.794-0.27,1.671-0.31C9.312,4.631,9.597,4.622,12,4.622 M12,3 C9.556,3,9.249,3.01,8.289,3.054C7.331,3.098,6.677,3.25,6.105,3.472C5.513,3.702,5.011,4.01,4.511,4.511 c-0.5,0.5-0.808,1.002-1.038,1.594C3.25,6.677,3.098,7.331,3.054,8.289C3.01,9.249,3,9.556,3,12c0,2.444,0.01,2.751,0.054,3.711 c0.044,0.958,0.196,1.612,0.418,2.185c0.23,0.592,0.538,1.094,1.038,1.594c0.5,0.5,1.002,0.808,1.594,1.038 c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.pinterest.com\/botanicchoice\/\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M12.289,2C6.617,2,3.606,5.648,3.606,9.622c0,1.846,1.025,4.146,2.666,4.878c0.25,0.111,0.381,0.063,0.439-0.169 c0.044-0.175,0.267-1.029,0.365-1.428c0.032-0.128,0.017-0.237-0.091-0.362C6.445,11.911,6.01,10.75,6.01,9.668 c0-2.777,2.194-5.464,5.933-5.464c3.23,0,5.49,2.108,5.49,5.122c0,3.407-1.794,5.768-4.13,5.768c-1.291,0-2.257-1.021-1.948-2.277 c0.372-1.495,1.089-3.112,1.089-4.191c0-0.967-0.542-1.775-1.663-1.775c-1.319,0-2.379,1.309-2.379,3.059 c0,1.115,0.394,1.869,0.394,1.869s-1.302,5.279-1.54,6.261c-0.405,1.666,0.053,4.368,0.094,4.604 c0.021,0.126,0.167,0.169,0.25,0.063c0.129-0.165,1.699-2.419,2.142-4.051c0.158-0.59,0.817-2.995,0.817-2.995 c0.43,0.784,1.681,1.446,3.013,1.446c3.963,0,6.822-3.494,6.822-7.833C20.394,5.112,16.849,2,12.289,2\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Pinterest<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-tiktok  wp-block-social-link\"><a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.tiktok.com\/@botanicchoice\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 32 32\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" aria-hidden=\"true\" focusable=\"false\"><path d=\"M16.708 0.027c1.745-0.027 3.48-0.011 5.213-0.027 0.105 2.041 0.839 4.12 2.333 5.563 1.491 1.479 3.6 2.156 5.652 2.385v5.369c-1.923-0.063-3.855-0.463-5.6-1.291-0.76-0.344-1.468-0.787-2.161-1.24-0.009 3.896 0.016 7.787-0.025 11.667-0.104 1.864-0.719 3.719-1.803 5.255-1.744 2.557-4.771 4.224-7.88 4.276-1.907 0.109-3.812-0.411-5.437-1.369-2.693-1.588-4.588-4.495-4.864-7.615-0.032-0.667-0.043-1.333-0.016-1.984 0.24-2.537 1.495-4.964 3.443-6.615 2.208-1.923 5.301-2.839 8.197-2.297 0.027 1.975-0.052 3.948-0.052 5.923-1.323-0.428-2.869-0.308-4.025 0.495-0.844 0.547-1.485 1.385-1.819 2.333-0.276 0.676-0.197 1.427-0.181 2.145 0.317 2.188 2.421 4.027 4.667 3.828 1.489-0.016 2.916-0.88 3.692-2.145 0.251-0.443 0.532-0.896 0.547-1.417 0.131-2.385 0.079-4.76 0.095-7.145 0.011-5.375-0.016-10.735 0.025-16.093z\" \/><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">TikTok<\/span><\/a><\/li><\/ul>\n\n\n\n<p>So you want to eat healthier maybe shed a few pounds, but the idea of munching on kale or sipping green smoothies stops you dead in your tracks. You may have even tried a fad diet but returned to your old eating habits by week\u2019s end. Well, it\u2019s time to try a new tack. One or two small changes can make a big difference in your life. These will get you started.\u00a0<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ditch Processed Food<\/strong>s<\/h2>\n\n\n\n<p>There\u2019s nothing that gets taste buds tingling than the aroma of donuts, burgers, fries and pizza. Yum! But think twice before pulling into the drive-thru because these foods are loaded with fat, cholesterol, sodium, artificial coloring, preservatives and taste enhancing chemicals that increase your risk for obesity, cardiovascular problems and a weakened immune system. While you could probably get by with the occasional indulgence, eating several meals a week like this will ravage your health in no time.<\/p>\n\n\n\n<p>Instead, learn to cook two or three go-to recipes that are fast, simple and healthy. Roasted chicken breasts, baked salmon in foil, turkey burgers, eggs, vegetable hummus wrap \u2013 the possibilities are endless. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Switch To Healthy Cooking Methods<\/strong><\/h2>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Many of us fry our food which makes it tasty but also removes essential nutrients. In fact, the tastier you make your food, the less healthy it often becomes. Try these tricks to keep nutrients and flavor intact.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Grill or bake meat, fish, chicken, vegetables<\/li><li>If you must fry, use olive oil<\/li><li>Steam or stir fry vegetables<\/li><li>Get creative with seasonings<\/li><li>Experiment with poaching, broiling, and pressure-cooking techniques<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\"   src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-1024x576.jpg\" alt=\"\" class=\"wp-image-4891\" width=\"465\" height=\"262\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-1024x576.jpg 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-300x169.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1-768x432.jpg 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/05\/healthy-cooking-1.jpg 1280w\" sizes=\"auto, (max-width: 465px) 100vw, 465px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Go Local and Organic for Produce<\/strong><\/h2>\n\n\n\n<p>Hit your neighborhood farmer\u2019s markets for fresh, in-season, chemical-free fruits and vegetables. Their produce is often much cheaper than grocery stores with a huge range of items. Stock up and freeze what you can.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Eat Regularly and Mindfully<\/strong><\/h2>\n\n\n\n<p>It\u2019s normal to get hungry every three or four hours. Going longer depletes your energy and causes your metabolism to plummet.&nbsp; Putting yourself on a regular eating schedule allows you to plan ahead with <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/healthy-snacks\">healthy foods and snacks<\/a><\/span>.<\/p>\n\n\n\n<p>We have lots of excuses for skipping meals: we\u2019re not hungry or we\u2019re too busy. If we do manage to snarf something down, it\u2019s on the run. Sitting down and eating slowly and mindfully helps your body process the food and gives your digestive system time to signal the brain to tell you you\u2019re full. &nbsp;<\/p>\n\n\n\n<p>While you\u2019re at it, dine with the lights on. It appears people who eat in well-lit spaces eat fewer calories and make better food choices. Bright spaces make us more alert and mindful of what we\u2019re consuming.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Don\u2019t Skip Breakfast<\/strong><\/h2>\n\n\n\n<p>Time and time again, research confirms that breakfast is the most important meal of the day, yet 25% of us skip it. Breakfast energizes you and sets your metabolism for the rest of the day. Skipping it throws your body into starvation mode and by lunchtime you\u2019re excessively hungry and prone to overeating. Research further shows dieters are more successful at <span style=\"text-decoration: underline;\"><a class=\"rank-math-link\" href=\"https:\/\/www.botanicchoice.com\/weight-loss\">losing weight and keeping it off<\/a><\/span> when they eat breakfast. Lack of time is no excuse. It only takes 5 minutes for oatmeal, an egg sandwich or yogurt and fruit.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stop Buying Reduced-Calorie, Fat-Free Foods or Diet Soda&nbsp;<\/strong><\/h2>\n\n\n\n<p>You\u2019ll find reduced-calorie cheese, bread, peanut butter, pancake syrup and more but, these often eliminate the nutrients that are actually healthy for you. The result? You end up feeling less satisfied and craving even more. Skip the diet soda too. It has no nutritional benefits nor <a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/best-weight-loss-supplements\/\" target=\"_blank\" aria-label=\"does it help you lose weight (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">does it help you lose weight<\/a>. What it does is mess up your body\u2019s insulin, expose you to potentially cancerous chemicals and increase levels of sodium leading to bloat. If you\u2019re really craving a soda, enjoy a regular one or better yet replace it with a fresh juice.<\/p>\n\n\n\n<p>Start by making one or two small changes listed above. It can make a huge difference in how you look and feel. If you&#8217;re looking for additional ways to ensure you&#8217;re getting the <a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/13-essential-vitamins\/\" target=\"_blank\" aria-label=\"vitamins and nutrients your body needs (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">vitamins and nutrients your body needs<\/a>, try adding a <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/vitamins\/multivitamins\/\">multivitamin<\/a><\/span> and check out these <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/vitamins\">supplements to compliment your healthy lifestyle<\/a><\/span> efforts. Before you know it, you\u2019ll be on your way to a slimmer, trimmer, healthier you. &nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to eat healthier maybe shed a few pounds, but the idea of munching on kale or sipping green smoothies stops you dead in your tracks. You may have even tried a fad diet but returned to your old eating habits by week\u2019s end. Well, it\u2019s time to try a new tack. One [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4886,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[19],"class_list":["post-4871","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-and-recipes","tag-weight"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4871"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=4871"}],"version-history":[{"count":25,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4871\/revisions"}],"predecessor-version":[{"id":8889,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4871\/revisions\/8889"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/4886"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=4871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=4871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=4871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}