with Shannon Dubois
Dear Reader, today we bring you the first installment of a brand new column, Bite-Size Wellness with Shannon Dubois. We are excited to welcome Shannon to the Native Sun family and to learn new ways to make progress on the journey to wellness we must all take.
As always, we are keen to hear your feedback, questions, comments, concerns, or suggestions, so reach out to the office or to Shannon directly. Happy reading!
Small Swaps, Big Impact
Let’s talk about the sweet stuff! Ever felt like sugar is hiding everywhere you look? From soda and candy to even seemingly healthy opti o n s l ike yogurt and juice, sugar can sneak into our diet in unexpected ways. While it’s okay to enjoy sweet treats sometimes, too much sugar can negatively affect our health and energy levels.
But don’t worry! Making small changes to your daily routine can have a big impact on your sugar intake. And that’s where healthy swaps come in. They’re easy ways to make healthier choices without feeling deprived.
Th i n k o f swaps a s simple replacements for less healthy options you might already enjoy. They don’t involve drastic changes or giving up your favorite treats entirely. Instead, they offer a way to gradually reduce your sugar intake while still enjoying delicious and satisfying options. Plus, swaps are flexible and adaptable to your unique preferences. You can choose the ones that work best for you and slowly incorporate more as you feel comfortable.
We all know changing habits can be challenging. Our brains are wired to like routine, so forming new habits takes time and consistent effort. The good news is, small changes are easier to stick with than trying to overhaul your entire routine overnight.
Let’s dive into some simple swaps you can start with today!
Ditch the sugary drinks: Swap out sugary sodas, juices, and sports drinks for water as your go-to beverage. You can add slices of lemon, cucumber, or berries for a natural flavor boost (frozen berries can add a little flavor and keep your water cool all day long). Sparkling water with a squeeze of citrus is another great option.
Go for whole fruits: Instead of grabbing juice boxes or fruit-flavored drinks, choose whole fruits like apples, oranges, and berries. They provide natural sweetness, fiber, and essential vitamins.
Unsweetened yogurt is your friend: Opt for plain, unsweetened yogurt and customize it with your own fresh fruit toppings or a drizzle of honey, which gives you complete control over the added sugar content. Plain Greek yogurt generally contains more protein and less sugar than regular yogurt, so that’s a great choice if it’s available.
Make cereal swaps: Ditch the sugar-coated cereals for whole-grain options with a sprinkle of nuts and seeds for added protein and healthy fats. Look for boxes labeled whole grain and with low added sugar content, such as oatmeal, shredded wheat, or bran flakes. Then, simply add some healthy and tasty toppings to make it more enjoyable and nutritious, like a small handful of almonds, a sliced banana, and a sprinkle of cinnamon. This helps to provide sustained energy and keeps you feeling fuller for longer.
These are just a few examples to get you started. Remember, the key is to find swaps that work for you. Start by incorporating one or two swaps into your routine and celebrate your progress, no matter how small. As you get comfortable with these changes, you can gradually introduce more. You’ll be surprised by the positive difference these small swaps can make in your overall sugar intake and well-being!
Bonus Fun Fact: Did you know that a single can of soda can contain about 35 grams of sugar? That’s more than the recommended intake for adults for the entire day! That’s why making a simple swap, like switching one can of soda a day for water, can really make a big impact.
Shannon Dubois was born and raised in a big family in Bangor, Maine. She studied Nutrition & Dietetics at the University of Maine and then moved to Boston to receive her master’s degree in Nutritional Biochemistry. She moved to Leoti last fall with Dr. Napoletano and their golden retriever, April.
As a certified Nutrition Coach, she is a passionate advocate for the transformative power of healthy living. Shannon believes that realistic and simple healthy habits can change more than your waistline - they can change your whole life. Through her own health journey, she has become a long distance runner and enjoys hiking, reading, and traveling.
Shannon looks forward to discussing and simplifying complicated nutrition & wellness topics for the readers of Bite-Sized Wellness weekly, with easy and realistic tips, guidance, and delicious recipes to help you on the road to becoming your healthiest self.
Shannon can be reached at shannon@prioritizehealth.net with any questions or topics you’d like to see covered in the column.
