Essential Oils, Literature, Nutrition

13 Healthy Trending Food and Household Substitutes


american dietMost of us want to be able to have choices when it comes to eating, our foods and our lifestyles. Nothing gives us more pleasure than knowing we have the power to pick and intentionally choose what we are going to eat, activities to engage in and our immediate living environment  (well, I guess that depends on who you ask). As a huge natural food and healthy lifestyle enthusiast, I feel empowered when I learn about healthy alternatives to traditional food and daily habit go-to’s. Here are the top trending healthy food and lifestyle substitutes that will make you and your family feel better from the inside out.

cough1. Use More: Honey & Dark Chocolate                                                                                    

Instead Of: Cough Medicine

(“Dark varieties of honey and dark chocolate had much better results in stopping coughs than over the counter pharmesutical cough medicine. Suggested dose for ages 1 to 6 is one-half teaspoon 30 minutes before bed, increasing to one teaspoon for children 6 to 11 years old.

For dark chocolate, use half ounce of dark chocolate under age 6, and one ounce from 6 to 11. The effect lasts about four hours.”)

2. Use More: Sprouted and Whole Grainswhite bread                                                                              

Instead Of: Refined Grains

“Sprouted and whole grains have protein, fiber, and added healthy omega-3’s, along with a complex mixture of vitamins, minerals, and other micronutrients. Refined grains are stripped of most bioavailable nutrients and effect the blood sugar differently.”

3. Use More: Cold Pressed and Extra Virgin Oils        olive oil2                                                           

Instead Of: Solid Fats

“Solid fats are saturated fats or animal fats that are solid at room temperature. These include hydrogenated and trans fats that are found in the majority of processed foods and animal foods. Plant based, unaltered healthy fats, filled with brain healthy omega 3’s is the better-for-you-trend.”

4. Use More: Applesauce or Avocados butter spread                                                                                    

Instead Of: Solid Fats or Butter

For baking purposes, instead of butter, substitute applesauce or avocados that are filled with healthy monounsaturated fats that fight heart disease. Butter and other solid fats, on the other hand, raise the risk of cholesterol and heart disease.

pasta5. Use More: Tofu Noodles, Zucchini Ribbons/Spaghetti Noodles                               

Instead Of: Pasta

“Trying a low carb, detoxing or raw diet? Use a vegetable peeler or a mandolin to make long, thin noodle-like slices of zucchini or spaghetti squash. Skip the boiling and simply bake or sauté the “noodles” for a few minutes. You can use the veggies in side dishes or to replace high-carb pasta in dishes like lasagna. It’s an easy way to cut the calories in your favorite pasta meals and sneak more vegetables into your dinner.” Non-Gmo tofu noodles are high in protein and isoflavones.

oil26. Use More: 100% Pure Essential Oils & Houseplants                                                      

Instead Of: Candles & Air Fresheners

Filling the intimate home air with carcinogenic candles and plug-in air fresheners is toxic and very bad for respiratory health. Diffusing the air with pure essential oils and air cleaning houseplants is the best way to prevent respiratory disease and even prevent the onset of allergies.

7. Use More: Deodorant Stones, Baking Soda, Corn Starch, Lemons, Coconut Oil  baking soda 

Instead Of: Traditional Antiperspirants

Traditional antiperspirants contain chemicals like parabens, formaldehyde, triclosan and aluminum and has been researched to cause cancer. Instead of blocking pores and preventing sweating, opt for a natural deordarnt sticks sold at health stores and markets or make your own with baking soda, corn starch, coconut oil and essential oils (optional). (

eggs in carton8. Use More: Tofu, Bananas, Flaxseeds, Commercial Egg Substitute                              

Instead Of: Eggs

Though the bananas may flavor your baking a little bit, the tofu, flaxseeds and commercial egg substitute are great replacements if you are vegan or simply ran out of eggs for baking and cooking.

9. Use More: Real, In Season and Organic First Foods for Babies                                   

Instead Of: White Rice Cereal and Jar Baby Foodsbaby foods

Giving babies fresh seasonal fruits and vegetables as their first foods is a growing trend among metropolitan, coastal and sustainable agricultural families. Now, mashed up avocados, pears, oatmeal, strawberries, and bananas filled with live enzymes, antioxidants and fiber are making its way into the stomachs of growing babies, instead of the extremely processed white rice cereal and null of nutrient, heat processed-baby foods in jars.

rolled oats10. Use More: Rolled Oats (Gluten Free Rolled Oats Available)                                         

Instead Of: Bread Crumbs

Place whole grain rolled oats with additional Italian seasoning (oregano, basil, rosemary, thyme) to have a high in fiber and nutrients (B vitamins and iron) meal with less sodium and processed starches.

11. Use More: Non Fat Greek Yogurt  yogurt2                                                                                           

Instead Of: Mayonnaise/Sour Cream

Skip the added saturated fat and possible digestion issues with mayonnaise and sour cream. Add in non-fat Greek yogurt and you will get more protein and healthy probiotics.

avacados12. Use More: Pureed Avocados or Sweet Potatoes to Thicken Soup                               

Instead Of: Cream

Pureed sweet potatoes and avocados have less fat and sodium than traditional cream based soup broths. They also have more potassium and beta carotenes as well as omega 3s that will help with brain and heart health.

13. Use More: Almond, Flax, Hemp, Coconut and Non-Gmo Soy Milk   hemp products                         

Instead Of: Cow’s Milk      

For those who are lactose intolerant or vegan, there are so many delicious and heart, brain and bone healthy alternatives that are available with an whole list of fortified vitamins and minerals. You can even make your own milks by first sprouting the nuts or seeds, removing any husks or soft shells, and blending them in a blender with spring water. Lastly, filter with a cheese cloth or fine strain.

Sources:, Dr. Alan Greene M.D.,,


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