Small Changes = BIG Results

In the past, I worked out very hard but was not satisfied with the results I got. I had a healthy diet and trained on a consistent basis but couldn't achieve the look I wanted. I made small changes within my diet, which in turn equalled to the results I desired. 

Here are 5 small changes I made:

1. Reduced my dairy intake: Milk has plenty of protein but I found that if I consumed excessive amounts per day it caused me to feel bloated. I have since switched to almond milk* and have reduced my intake of other dairy products to 1-2 times per day (greek yogurt and cottage cheese).
2. Replaced cereal with oatmeal: It is hard to avoid the sugar contents in cereal. It does take a little more effort to prepare oatmeal in the morning, but the health results are well worth it and oatmeal does come in instant packages. Oatmeal is loaded with fibre and antioxidants. It offers many health benefits, from protecting our hearts to preventing cancer and diabetes.
3. Purchase produce at the farmer's market: Using local foods inspires me to prepare healthy, plant-based meals that are low in calories and high in nutrients. I also feel good about supporting people in our community who make their living on the land. It's a win-win. I eat healthier — and help our local farmers, economy and environment.
4. Decreased my consumption of red meat: Previous studies have linked saturated fats in red meat to an increased risk of heart attack, stroke, and death. A new study by researchers at Brigham and Women's Hospital found that these sources of “bad” saturated fats might also affect your brain function, including memory. Red meat is high in zinc**, iron***, selenium****, and can be a great muscle-building food because it is high in protein. So I still consume it once in a while but mostly stick with chicken, turkey, and fish.
5. Replaced bean salads with quinoa: As much as I love a good bean salad, it made me feel bloated. I discovered quinoa and have never looked back! It is a delicious and easy to prepare grain that is packed with protein, loaded with fiber, and even a dose of healthy fats. Plus, it's considered a "complete" protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle. 

These small changes made huge gains in my health and fitness. Which small changes could you make?




* After I had a consultation with a nutritionist, I discovered that I was partially whey intolerant. And because I take a whey protein supplement, the nutritionist recommended that I switch to almond milk, as not to consume too much whey protein per day.

** Zinc, which increases sperm count and is crucial to prostate health.

*** Iron, a key component of oxygen delivery within your cells.

**** Selenium, which can give your immune system a boost against illnesses.