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A woman in a winter coat and gloves holding a bag of Navitas Organics Blueberry Hemp Power Snacks.
January 6, 2020

5 Simple #SuperSwaps for a Healthy Year Ahead

Here are five simple #SuperSwaps that can easily improve your nutrition, helping you stay healthy and happy throughout the New Year (and beyond!).

By: Megan Faletra, MS, MPH, RDN

With the busy holiday season almost behind us, it’s about that time to start looking toward the New Year. Every year comes with so many aspirational dreams, goals and intentions for what it can bring, and this year we want to make it as easy as possible to bring health and happiness into your life. So, to support you in kicking off the New Year with a healthy start, we’re sharing a few of our favorite simple #SuperSwaps that can easily improve your nutrition, helping you stay healthy and happy throughout the New Year (and beyond!).

1. Swap Matcha for Coffee

Rich in antioxidants, matcha is a powdered green tea that is traditionally enjoyed in Japan and is known for improving focus. For people who tend to be more sensitive to coffee, matcha is a great alternative as it contains only 16mg of caffeine per serving and can provide an even stream of energy without those dreaded coffee jitters. Matcha is also an abundant source of EGCG, an antioxidant that promotes healthy cell function, as well as L-theanine, an amino-acid that helps calm the mind while also improving concentration and memory. When it comes to matcha, a little goes a long way, so start with a half teaspoon per serving and enjoy the long-term benefits!

2. Add Extra Antioxidants

When it comes to supporting a healthy immune system during the colder winter months, adding extra antioxidants wherever you can is a great way to keep you healthy and feeling your best. Antioxidants work by protecting your cells from the effects of free radicals in the environment, while also reducing inflammation in the body. To add more antioxidants into your diet, focus on eating lots of dark leafy greens, seasonal citrus fruits, and, for an extra boost, add an Essential Blend to your winter wellness routine.

3. Swap Sugary Snacks for Balanced Bites

The holidays inevitably come with a lot of sugar, but rather than continuing on that sugar train into the New Year, start January off right and swap those sugary snacks with balanced alternatives. When creating a balanced snack, focus on combining healthy fats, protein and carbohydrates. Healthy fats and protein in the form of nuts and seeds are excellent for maintaining satiety, while also keeping your blood sugar balanced. So, the next time you reach for a snack, try pairing a handful of organic cashews with some seasonal fruit, or choose an already balanced Superfood Power Snack.

4. Support Your Gut with Probiotic-Rich Foods

Did you know that 70 percent of your immune system is found in your gut? That’s why it’s especially important during the winter months to make sure you’re doing everything you can to support a healthy digestive system. Start by adding probiotic-rich foods to your daily diet, which will help support the beneficial bacteria in your gut that play an important role in influencing your overall immune health.

5. Sprinkle Your Salads with Omega-3s

Omega-3s are essential fatty acids that are found in both animal and plant-based foods, and are critical for our cell health and development. While our bodies can make most types of fats, we actually need to consume Omega-3 fatty acids from food sources since our bodies are unable to make them on their own. Not consuming enough Omega-3 fatty acids can result in increased inflammation and other negative health outcomes, but this is fixed by simply adding more omega-3 rich foods to your daily routine. Some of the best sources of omega-3s can be found in the form of chia seeds, hemp seeds, and other nuts and seeds, which are easy to add into smoothies or on top of your salads, oatmeal, pasta and soups.

Need some recipe inspo to get you started on the right track? Head to our our Recipe Library for some simple recipes you can make every day.

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