As more and more people become even more health conscious, it can prove difficult for some to cut out certain foods. The process can become even harder when you cut out foods but have nothing nice and tasty to replace them with.

What happens then is the cravings start to creep in and you end up going back to those foods. Mostly though you should try to keep things balanced and not worry about just cutting things out completely (with the exception of a few things, which have no room in your diet).

It should be seen as a gradual process and gradual change for the better. A way to speed it up though, is to replace certain foods with somewhat healthier versions. Various alternatives are given below for some of the most commonly used foods.

1. Cream

Everyone likes cooking or baking with fresh cream and heavy whipping cream, the best alternative for this is coconut cream. Coconut cream helps improve immunity, provides energy and hydrates your body.

2. Coffee

Most people need to start their day off with a steaming mug of strong coffee. A recommend warm alternative is Yerba Mate and for those who just need the energy jolt, coconut water. Yerba Mate provides the same caffeine buzz as coffee, is packed with nutrients and has the added advantage of not having the “coffee crash”. It can be prepared in many ways, hot, cold, with honey and can be made in an infusing pot, a coffee machine, etc.

Coconut water contains bioactive enzymes and is full of rehydrating electrolytes, so this is a good replacement for those sugary energy drinks as well.

3. Crisps

We all have that craving for a good crunchy bag of crisps and the best way to beat that craving is to bake thinly slice veggies like beetroot, butternut, sweet potato.

4. Pasta

Though pasta is a great food, some lower calorie alternatives include spaghetti squash (the strands from inside the squash), zucchini (low cal and gives a good veggie boost), soba noodles (Japanese noodles packed with fibre and protein and have a nuttier taste than traditional pastas) and black bean pasta (packed with a lot more protein).

5. Desserts and puddings

Everyone’s favourite, puddings an desserts and sweet stuff. A great dessert full of good fats and antioxidants is dark chocolate avocado pudding or peanut butter avocado puddings.

Avocados are brimming with good fats, are a great source of vitamin E and dietary fibre and aids in better nutrient absorption. Dark chocolate is nutritious and is a powerful source of antioxidants. Peanut butter is high in valuable nutrition, full of healthy fat, lowers type 2 diabetes, aids in prevention of cardiovascular and coronary heart disease, etc. These desserts are perfect to satisfy the craving, though if you are following a calorie controlled diet be sure to have only one serving or whatever fits into your meal plan.

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So many people are unsure of what exactly makes up a great breakfast, or rather have the idea that they don’t have the time in the mornings to worry about breakfast, and they end up eating a bowl of cereal, or just a small piece of fruit or even end up eating NOTHING at all.  I firmly believe that, if you eat sufficiently at breakfast, you will have plenty of energy throughout the day, your ability to focus will be much better and you will stay fuller for longer, keeping your cravings under control.

There have also been a few studies done to show that a group of people who ate a protein filled breakfast everyday for a period of time managed to lose more weight than the group who didn’t.

One of the reasons for this was that when we eat protein at breakfast, it helps to keep us (our appetite) satisfied and we are less likely to overeat at other meals later in the day.

Check out more information on one of those studies here:   http://www.bicycling.com/training-nutrition/nutrition-weight-loss/drop-weight-and-your-cravings

So that brings us on to the question, what can we eat that is balanced, quick and easy to make and that is nutritionally sufficient to support us throughout the day?  Well think protein, carbohydrates (fruit and complex carbs), and even fat.  In terms of food, eggs are an excellent source of protein, fat and vitamins and minerals.  Oats, honey, yoghurt, blueberries, bananas, apples, melons, are all great sources of carbohydrates.  Now the specific amounts you take in  will vary, depending on your size, weight, body fat levels, etc. as well as your energy needs throughout the day and at the time.

So to make this quick and easy, nutrient rich breakfast, this is what you will need to do.

Lets start with the eggs:

• Crack open three eggs in a bowl.
• Add a dash of milk, sprinkle some salt and pepper and add half a tsp of garlic.
• Mix well.
• Then place a non stick electric frying pan on low heat and pour the eggs in the pan.  Keep separating the mixture with a non stick spatula (cooking scrambled eggs).
• Cook until done.  You should not need to cook for more than 3 – 4 minutes.
• Add a few slices of tomatoes, and season to taste.

That’s your eggs (protein and fat) done. It sounds like its a process but it really doesnt take longer then 5 or 6 minutes to make.

Now for your Carbohydrates.  This is so simple its scary.

In a bowl place the following:

• 40 grams of Raw Oats.  (I have used raw oats, if you prefer yours cooked, by all means cook a portion of oats the night before to use)
• 1 tsp cocoa
• 2 tsp dessicated coconut
• 1 tsp cinnamon
• A Few blueberries
• One small banana chopped

To that, pour in some milk to the consistency that you like and eat up!

Now there you have it, a very quick meal to make, with hardly any hassle and it provides you with all the nutrients you need to take on the day ahead of you!  You now have no excuse to eat a great breakfast and make the most of your day!

*Just a note, please do not misunderstand the principle here, I am in no way saying ONLY eat breakfast and you will have energy for the whole day!  You must still eat healthy meals throughout the day to keep you going.  BUT, By consistently eating a good breakfast, you will have more energy, reduce cravings and hunger pains, and will be less likely to overeat later in the day which can cause unwanted fat gain.

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