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6 Quick Diet Swaps You MUST Start Making

6 Quick Diet Swaps You MUST Start Making

Trying to clean up your diet to boost your nutrition, enhance your health, and kick-start fat burning? If so, it is time to make a few diet swaps. Rather than focusing on the complete diet overhaul, simply focus on making a few minor adjustments to the way you are eating so you can move one step forward and see the success you desire. This way, you won’t feel quite so restricted and like you just cannot keep up.

Many people who go the route of the entire diet overhaul quickly come to find it is too much too soon. Instead, make a few changes every week. Once those new changes become habit, make a few more. It is a much better way for most people to approach healthier eating.

So let’s go over six places to start. If you can make these simple and easy swaps, you will be on track to success.

 

1. Swap cold cereal for oatmeal

Oatmeal

    The very first swap to make is to replace oatmeal with your usual cold cereal. Oatmeal is more filling, it typically contains fewer calories per cup of cereal, and is also sugar free. It is a great way to start your day. Just be sure to pick up the unsweetened variety.

    2. Swap sausage for egg whites

    Bowl_of_egg_whites

      Getting sufficient protein into your morning meal is critical for success. But, sausages are not the way to do it. For best results, you should go for egg whites instead. These are high in protein, lower in calories, and a lean way to get your nutrients in. Plus they are a high-volume food, which means you can eat more of them without taking in too many calories therefore feeling more satisfied while consuming less food.

      3. Swap creamer for vanilla protein powder

      whey_protein_powder

        Next up, in your morning cup of coffee, forgo that creamer, which is loaded with saturated fat. Instead, boost your protein intake by adding a small dose of vanilla protein powder. It will still add great flavor, less calories, and more protein – precisely what you need in your diet.

        4. Swap regular potatoes for sweet potatoes

        Sweet Potato

          If you are a meat and potatoes kind of person, make those potatoes sweet potatoes. They are the healthier variety as they have more nutrients, more fiber, and are going to rank lower on the glycemic index (GI), so it will help to stop hunger more effectively as well. Sweet potatoes rank in as one of the most filling foods you can eat, so it is a great choice to keep in your diet plan.

          5. Swap juice for milk

          Cats drink milk

            Juice is the biggest no-no if weight loss is the goal. The problem with juice is that it contains too much sugar, lacks the fiber you would get from fruit, and will spike blood sugar and insulin. Instead, opt for milk. Milk is higher in protein and is going to provide a nice dose of calcium and fosters stronger bone growth and development.

            6. Swap yogurt for Greek yogurt

            greek_yogurt

              Finally, the last smart swap to make is to exchange your usual yogurt variety for some Greek yogurt instead. This is going to be far healthier due to its higher protein content along with calcium. Furthermore, Greek yogurt is going to be perfect for improving your belly fat loss as those who consume dairy-rich foods in their diet tend to lose more fat from the abdominal region.

              So keep these smart swaps in mind. If you can get them into place, you can rest assured you are going to be seeing faster fat burning success and boost your heath at the same time.

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              Last Updated on November 17, 2019

              20 Creative Ways To Say Thank You

              20 Creative Ways To Say Thank You

              Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

              1. Make a gift bag.

              A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

              2. Give a toast.

              Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

              3. Write a poem.

              “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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              4. Create your own labels.

              There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

              5. Give a gift card.

              Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

              6. Send a letter.

              Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

              7. Use social media to send a special message.

              If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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              8. Make your own digital greeting card.

              While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

              9. Make a YouTube video.

              Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

              10. Deliver cookies or candies.

              Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

              11. Make surprise gifts for guests.

              There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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              12. Put together a flower basket.

              Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

              13. Take a picture.

              Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

              14. Repay their generosity by paying it forward.

              The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

              15. Do something special for them.

              Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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              16. Reciprocate their help.

              Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

              17. Be there for them.

              Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

              18. Listen to them.

              Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

              19. Say it in another language…or two…

              A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

              20. Show them some love.

              A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

              Featured photo credit: Hanny Naibaho via unsplash.com

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