You Can’t Trade it In…

We need to take care of our bodies. It’s the only place we have to live. We can’t trade it in for another one. We need to face the fact that we play the biggest role of all in our own health. Our own thoughts and actions have the greatest influence on our health. No one else is going to do it for us. We have to become our own best friend in this matter. We have to truly care about our bodies and minds.

We either – contribute to our own health or to our own future illness.


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Nearly all illness comes from the same root cause: a lack of the immune system’s ability to do its job. Somehow people have lost the understanding that without the right nutrients, vitamins, and minerals, our immune systems simply cannot work properly. Our body is made perfectly, and it’s made to protect itself from illness and disease. However, we are in charge of providing our body with what it needs to do that job, and when we fail to give it the fuel it needs, then our immune systems fail to protect us.
There are many things we can do to help ourselves that do not involve a lot of extra time or money. Here are some tips from my recent book.

The Barter Method: We can use the barter method to help us make the switch to a healthier diet. The barter method is easy as all you have to do is trade out one thing for another. We set small goals and make little changes.

Trade one serving of meat for an extra serving of veggies a day.
Trade white bread for whole wheat, rye, or sourdough.
Make half a sandwich instead of a whole one.
Trade toast for a piece of fruit.

Trade pasta for beans.
Trade sugar- and salt-filled snacks for nuts and seeds.
Trade the dinner roll for extra veggies or a side salad.
Trade white rice for brown or wild rice.
Trade pasteurized milk for almond or coconut milk.
Trade margarine for real butter.

Trade processed white sugar for raw, unprocessed sugar, coconut sugar, or honey.
Trade processed flour for unprocessed flour.
Trade baking time for cooking time.
Trade boiling veggies for steaming veggies (steaming veggies maintains more nutrients).
Swap soda and other sugary drinks for more water.

Trade the fast food lunch for a lunch packed at home.
Learn to use spices and herbs.
Add more veggies, repeat, and then repeat.

Okay, you get the idea here. We pick something and start there. Start one week with one trade-off. The next week we make another trade. The next week another. Pretty soon we are losing some weight and finding more energy. It encourages us to continue.

Replace unhealthy fats with good/healthy fats like Avocado’s, olives, nuts, and seeds. Walnuts are a great choice. Switch your cooking oil to Coconut oil and also toss a spoonful in your smoothie. Oily fish like salmon, sardines, mackerel, and trout are full of omega-3 fatty acids, and known to help boost heart health. It’s one of the best ways to get the essential fat.

There are so many things we can do to use our time more wisely. We’re all short on time and making home-cooked meals doesn’t have to take up a lot of it.

Check out the FREE Resource Library for lots of Healthy recipes among other guides and helpful print outs. There are some yummy desserts.


Look up “healthy meal preps” on the internet. Join a couple of “healthy eating” groups on social media. Check out Let’s Get Healthy on facebook. You will find so many fast and easy meal prep recipes. You can make a week’s worth of pre-made, yet healthy breakfast or lunch meals in a few minutes. You can grab-and-go.

One of the best yet inexpensive investments I know of is a crock-pot. The next is a more expensive but highly useful high-end blender. These two things are the most well-used items in my kitchen.

There is such a variety of meals that can be made in the crock-pot. Because there are just the two of us in my home, a full 5 quart crock pot meal actually makes three or four meals. We eat it and then make freezer meals from what’s left. A really busy day comes up and we just pop one out of the freezer in the morning to thaw and heat it up for dinner that night.

I use my high-end blender all the time for a great many things — smoothies, chopping, blending, mixing, and more.

Make yourself a quick smoothie for breakfast. Juice some veggies for a nutritional blast. A blender is the fastest and easiest way to get more veggie servings in your day.

Another example of saving time while eating healthy is making dried meal preps that are both healthy and inexpensive. I like to mix up rice and lentils, then add dried onions and some yummy spices and herbs. Toss them all in a sealer bag and they will last for years. I can grab one and throw it in the crock pot with some organic broth, let it simmer all day, and supper is ready when we get home.

If you plan to dine out at a restaurant, check online to look at the menu in advance. This way you can make your decision beforehand and avoid the temptation of a less healthy option once you’re there.

Eating more often throughout the day will keep our metabolism running and help us avoid overeating when we get home.

Keep tempting junk foods out of the house. Just don’t buy them.

Always bring a healthy snack with you when you leave the house. Fruit, nuts, seeds, homemade trail mix, carrots, celery — these are all easy-to-make snacks that last, are healthy, and will fill you up until your next meal

Attending a birthday party at work or with friends and family? Feel you need to eat the cake or people will give you a hard time? Remind yourself that a lot of people are out of shape, overweight, sick, and unhappy. You might even see these things among your coworkers, your family, and your friends. “No, thank you” are pretty powerful words and don’t require any explanation. If someone is really giving you a hard time, just remove yourself from the situation.

What better reason to step outside the box than to become a healthier version of you? Be a rebel. You know you want to.


You might enjoy my article The Marvelous Crockpot. And Check out the post on Motivation ..


Linda Carlson – Certified Nutrition & Wellness Counselor (retired) with 25+ years background.


Don’t forget to grab my recent book….


The Health Ranger Store carry many health products from superfoods, supplements, nuts to deodorant. I have used quite a few of them over the years and have never been disappointed.

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3 thoughts on “You Can’t Trade it In…

  1. Love this! The other must-have in my kitchen is my Instant Pot. After I’ve been out in the garden all day, I often forget to get something out of the freezer. With the Instant Pot, I can come in and throw fully frozen chicken in at 4 and we’re eating by 5. It’s amazing! I use my crock pot an insane amount too. Oh, and green tea with a spoonful of coconut oil in it is sooooo yummy! Unfortunately, I’m allergic to avocados so can’t do those, which is very sad because I love them.

  2. Most of the time I eat vegetables and protein along with some healthy fats like you mention. Love those avocados! I carry leftovers to work for lunch most days too.
    🙂 gwingal

  3. Great information Linda. Outstanding!

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