Who Needs Diets When These 3 Food Swaps Work Wonders?

Who Needs Diets When These 3 Food Swaps Work Wonders?

Replacing unhealthy foods with healthy ones is an easy way to lose weight and feel better

So many complicated diet plans, so little time. That’s why food and drink swaps work so well for dropping pounds. Every time you reach for any of the fatty, sugary or doughy foods and beverages listed below, simply swap it out for the healthier alternative. In every case, option B is just as tasty and satisfying, and choosing it will make a big difference to your waistline and your overall health in the long run.


Whole grain bread

Whole-grain bread instead of white bread

White bread is stripped of a lot of nutrients before it’s even baked. Whole-grain bread, on the other hand, is still full of bran and germ, which contain vitamins, minerals, healthy fats, protein, and fiber.

Club soda

Club soda instead of pop

Drinking just one can of pop accounts for nearly all of your recommended daily intake of sugar. Club soda has the same satisfying fizzy taste, but without the empty calories. For some added zing, squeeze in some citrus juice.

Delicious bowl of nuts and fruit

Nuts instead of potato chips

Kick the salty, fatty chip habit by replacing them with almonds or cashews. Nuts contain healthy fats and more fiber and nutrients than potato chips, so you can eat less and stay full for longer.

Are you trying to snack healthier? If so, we’ve got your back!

Download the free “Snack Hacks” ebook right now.

How to Stay Healthy While Travelling

How to Stay Healthy While Travelling

Who wants to eat a dry, flavourless kale salad when a creamy Caesar salad is on the table? Thing is, you don’t have to check your health at the gate when you check your bag! Although that creamy caesar salad and fries will be our temptress for the trip, we’ve got your back (and your belly!) with three easy & healthy travel tips.

Read on, you really don’t have to change much!

Drink loads of water

Downing H2O is key to helping your body function optimally, as it can help us differentiate hunger from thirst. Try to always carry a bottle of water with you while traveling and challenge yourself to aim for a glass of water every hour.

Reduce processed foods

What’s a good trip without delicious treats and foods? Do your best to avoid fast food outlets, or eating processed foods such as microwaveable meals. Eating processed foods can lower your energy levels and even disrupt your bowel movements (particularly troubling during a business trip or romantic trip for that matter!).  

Stick to the golden rule: Half fries half salad

Here’s a really good tip – be sure to order à la carte (one specific item, instead of the full meal deal with a side of fries) when eating out. It’s much easier to control the amount eaten when ordering separate items from the menu and you can opt for half fries, half salad or veggies when you are the master of your own food domain.

In summary, while traveling, food is one of the best ways to get immersed in the culture. Use the simple tips above next time you’re in a new city or country and both your mood and your belly will be happy you did.

For more helpful travel-related content, check out: How Vacations Can Improve Your Sex Life.

How to Avoid Fake News: Nutrition Edition

How to Avoid Fake News: Nutrition Edition

With so much noise and fake nutrition news online, how’s a guy like you supposed to tell the goods from the fakery? Take those “healthy” $4 energy bars at the convenience store: They claim to provide fuel for workouts, when in fact they aren’t all that different from candy bars full of sugar.

So what’s a guy to do? How about next time you’re in a rush, have these ingredients at hand so you can take our awesome Healthiest, Easiest Grab & Go Snack for Men. Don’t worry you can still get some M&M’s in there too!

Amongst these so called “healthy” foods, a lot of us guys get duped into buying supplements that claim to be our magic bullet to shredding fat and looking awesome. But come on, Superman didn’t get that way by sitting his ass on the couch all day.

So let’s cut through the BS of fake nutrition news and ask these three questions when you’re scanning through the web:

  • Is the website promising a “quick fix” or a “miracle cure?” Is it trying to sell something instead of educating you about better food choices? If there’s a price tag attached, there are probably strings attached, too. Words that should raise a red flag are “detoxify,” “purify,” and “cleanse.” Don’t worry, reliable sites do exist out there: we’re getting to that!
  • Does the information come from personal opinions rather than scientific evidence? Are “facts” provided that sound too good to be true? You know what they say: If it sounds too good to be true, it probably is. These days, it can be hard to separate “alternative facts” and personal views from science-based objectivity.
  • Finally, if you’re reading benefits that the product will give you and the website has not listed where the information has come from, chances are that the claims are bogus… again, too good to be true? Move on!

So remember when we mentioned there are reliable sources out there?  Well not to toot our own horn but as a non-profit we do our best to give you info that is damn right legit. Check out our DontChangeMuch.ca blog for other great reliable advice. 

What You Should Eat and Drink After a Workout

What You Should Eat and Drink After a Workout

So you’ve begun taking small steps to get healthy, you’re following a routine, and you’re wondering what’s next? Although your belly wants to have a burger bigger than your mouth, this is when you need to celebrate your efforts with tasty and healthy nutrition. That’s where the three foods listed below can help. They help your body recover from exercise, contribute to a better diet, and can easily be turned into a tasty post-workout treat.


Recovery: Proteins build muscle, and together with carbs, they help tissue recover from working out. Eggs are incredibly rich in protein, and we’ve got something coming right up that’ll fit the bill for your carb intake.

Nutrition: Eggs are also a great source of a variety of B-vitamins, as well as nutrients good for your eyes. Generally, they contain a low amount of calories per egg, and are full of vitamin D—which helps us absorb nutrients.

Deliciousness: How do you like your eggs? From scrambled and poached to folded into an omelette or boiled, eggs are as versatile as they are nutritious. Next time you see a chicken—you know, crossing the road or something—be sure to offer it a high-five!

Chocolate Milk

Recovery: Water is the main ingredient in chocolate milk, so it’ll hydrate you like a champ. Plus, unlike water, it’s full of energy-building carbohydrates and muscle-building proteins. If you’re keeping a close eye on added sugars in your diet, you can also try regular milk with a serving of fruit for a similar effect.  

Nutrition: Milk, chocolate or otherwise, is a great source of calcium, healthy fats and whey protein, which boosts muscle mass and reduces the risk of heart disease, cancer, diabetes and other ailments.

Deliciousness: Mmmmmm… chocolate. As well as drinking it neat, you can also incorporate chocolate milk into a variety of nutritious and delicious smoothies.

Sweet Potatoes

Recovery: Carbs fuel workouts, but they are also key to refill your tank for your next trip to the gym. Sweet potatoes are positively packed with them. Eating them steamed, mashed, or baked instead of fried also keeps unhealthy fats out of your diet.

Nutrition: One average-sized sweet potato contains three days’ worth of vitamin A—which benefits everything from your vision and immune system to your bones and skin— and a healthy dose of fibre to regulate appetite and digestion.

Deliciousness: Slice ‘em up like fries, bake ‘em in the oven at 200ºC/400ºF for around 45 minutes, add a dash of salt, black pepper and paprika, and get your sweet potato on!

Pro tip: If you add a Greek-yogurt based dip with your sweet potatoes (at least 3/4 cup for enough protein) then you’ll have a tasty, complete post-workout recovery snack.

Do you have a go-to smoothie recipe, or an awesome way to prepare eggs or sweet potatoes? Feel free to share it in the comments below!

Winner winner! Chicken Fajita Kabobs for dinner!

Winner winner! Chicken Fajita Kabobs for dinner!

Kabobs are a healthy BBQer’s best friend. They are quick and easy, and a great way to get more veggies into your meal. Try out this simple and delicious kabob recipe, and add whatever veggies suit your tastes.

Chicken Fajita Kabobs


  • 4 boneless, skinless chicken breasts
  • ½ cup olive oil
  • Cilantro, chopped (about a handful)
  • 2 Jalapenos, chopped fine
  • 2 garlic cloves, chopped fine
  • Pinch of salt
  • 1 yellow onion cut in pieces that can be skewered
  • 1 green pepper cut in pieces that can be skewered
  • 1 red pepper cut in pieces that can be skewered
  • Cherry tomatoes (keep these whole)
  • 1 lime (squeeze for juice)


Step 1: Combine olive oil, cilantro, jalapenos and garlic cloves in a bowl. Mash with a fork, or puree in a blender and add a pinch of salt to taste.

Step 2: Wash chicken breasts under cold water, then cut chicken into chunks.

Step 3: Mix cut chicken with marinade. Ideally, let it sit in the fridge overnight, but whatever you have time for works.

Step 4: Skewer chicken, onions, green and red peppers and cherry tomatoes.

Step 5: Grill on the BBQ, squeezing a lime over them as they cook.

What is the best BBQ recipe you’ve ever grilled up? Feel free to share your own triumphs on the ‘cue in the comments below!

Are you thinking about boosting your energy with tasty and satisfying recipes?

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