By Dr. Joey Shulman D.C., RNCP

Pizzas, french fries, hamburgers – we all have favorite foods that occasionally push us off the health wagon. The key to healthy eating is to indulge in your favorite foods occasionally or, in other words, to follow the 80/20 Rule of eating. The 80/20 Rule states that health and wellness can be achieved and maintained by eating in a healthy manner 80% of the time, and treating yourself to your favorite treats (wine, ice cream, chocolate) 20% of the time.

In addition to the occasional indulgence, there are tasty and healthy alternatives to replace your unhealthy food choices. Consider substituting the following items into your diet for great taste, weight loss and optimal health.

1. Instead of spaghetti...
To the body, eating white pasta is similar to eating white sugar. All carbohydrates, such as sugar, bread, pasta, fruits and vegetables, are broken down into glucose (blood sugar) to be used as fuel. Because white pasta has been refined and stripped of its precious fiber, it has a high glycemic index rating, thereby entering the blood stream at a rushing speed. The rapid entry signals the release of the hormone insulin from the pancreas to absorb the glucose into the cells. When excess insulin is secreted due to an over-consumption of refined sugars and flours, it creates a feeling of fogginess and fatigue and gets stored as excess fat.

...try spaghetti squash
Spaghetti squash is an excellent source of magnesium, potassium, vitamin C, vitamin A and fiber. To cook, simply cut the squash in half and remove the seeds. Sprinkle a small amount of olive oil onto the flesh, place facedown on a baking sheet and bake in the oven at 375 F until soft (approximately 45 minutes). Scrape flesh from inside of squash. It will come out in threads much like spaghetti. Add tomato sauce and parmesan cheese and enjoy!

2. Instead of pop/soda...
The average can of pop contains approximately 9 to 11 teaspoons of sugar. In addition to being one of the main contributors to the obesity epidemic, this much sugar will cause blood sugar levels to peak and fall, creating feelings of fatigue, moodiness and headaches. In order for the body to rid itself of these uncomfortable feelings, a craving signal will trigger in the brain, which will often cause you to grab another sugary treat such as a soda, coffee, a cookie or a muffin.

...try water
You are not sick, you are thirsty! Many illnesses or conditions can be somewhat attributed to dehydration. By the time you get thirsty, you are already dehydrated. In addition, most people have lost their thirst signal due to chronic dehydration, making water intake seem more like a chore. The good news is once you start to consume water again, you will develop the desire to drink more and more, and watch your energy hit the roof! Herbal teas and watered down natural juices are also excellent alternatives to pop.

3. Instead of pepperoni...
Pepperoni is extremely high in saturated fat, which is one of the major contributors to cardiovascular disease, stroke and obesity. The average slice of pepperoni pizza contains a whopping 27 grams of fat with 13 grams coming from saturated fat. In addition, cold cuts and pepperoni often contain chemicals called nitrates to keep the meat pink. Nitrates have been found to be cancer causing.

...try vegetarian pepperoni
Most brands are made from soy products and contain no fat. With a taste that is virtually identical to pepperoni, why not lean on this healthier option when making your next home pizza? One of many excellent brands is Yves Veggie Cuisine found in most grocery stores across the country in the produce section.

4. Instead of white bread...
Hmmmm…who doesn’t love a good slice of bread? Unfortunately, bread has been given an undeserved bad rap from the publicity of low carbohydrate diets. But bread is not the enemy—it is bread made from processed, refined white flour that is wreaking havoc on our systems. Similar to white pasta, white bread has a high glycemic index rating and, if eaten excessively, it will over-secrete the hormone insulin. In short, excess insulin = excess fat.

...try kamut, spelt or flax bread
These types of breads have more fiber and are therefore much more filling and lower on the glycemic index. Check out your local health food or grocery store to sample some of these delicious grainy delights.

5. Instead of coffee...
Regular, decaf, soy, latte, cappuccino—you name it, we drink it! I sympathize with my fellow coffee drinkers; I too was a member of the coffee club who looked forward to my one cup each morning. However, coffee is a nervous system stimulant and can exacerbate feelings of anxiety, anxiousness and insomnia. As the world’s most addictive drug, removing your daily dose of caffeine can also cause withdrawal symptoms such as headaches, fogginess and “the shakes”. Coffee is also extremely acidic and has been shown to leach calcium directly from the bones.

...try green tea
Green tea has antioxidant and anti-aging properties and has been shown to also be beneficial for weight loss. In addition, green tea does contain some caffeine (1 cup of green tea contains 30 mg of caffeine vs. 1 cup of coffee which contains 135 mg of caffeine) which still keeps you alert and wide awake in the morning. Trust me…it works!

Next week: Come back for part 2 of Dr. Joey’s Healthy Food Substitutions