Swaps You Can Do NOW for Healthier Habits

Dawn Jackson Blatner, RDN, CSSD author of The Superfood Swap
Dawn Jackson Blatner Swaps

As an expert in healthy habit creation and motivation, Dawn knows the secret ingredient to success is starting simple. In her new book, “The Superfood Swap: The 4-Week Plan to Eat What You Crave Without the C.R.A.P (food with C hemicals; R efined sugar and flour; A rtificial sweeteners and colors; and P reservatives) Dawn shares simple techniques, with eat/avoid lists, more than 100 tempting recipes including ideas for great lunches, advice on how to read labels to spot healthy-food impostors, and scores of useful infographics – all to help you take smart steps toward optimal health.

Dawn shares some exclusive “super swaps” to help kick start healthier habits:



DROP: Skipping breakfast

SWAP: Quick green smoothie. Blend 1 cup unsweetened almond milk, 1 banana, 1 big handful spinach or kale, 1 scoop of your favorite protein powder like this pea protein, and 1/4 cup of ice.


Post Workout

DROP: Suffering due to overexertion

SWAP: Natural muscle relief. Keep this cream in your gym bag to rub on  joints and muscles.


Beauty Routine

DROP: Using processed, chemical moisturizers

SWAP: Use natural moisturizers like this coconut oil in a perfect container for the bathroom.


Afternoon Slump

DROP: Sugary coffee drink

SWAP: Sip on matcha green tea for energy which has less caffeine than coffee and L-theanine, a compound that is a unique component of tea.


Stressful Work Day

DROP: Stress eating (or drinking)

SWAP: Massage neck muscles with arnica and create an environment that will trigger automatic relaxation by diffusing these essential oils.



DROP: Sandwich

SWAP: Quinoa lunch bowl. Meal prep a batch of Whole Grain Organic Quinoa on the weekend so you have on hand for easy meals during the week, like a quinoa bowl with some leftover grilled chicken and veggies for a healthy lunch in a hurry.



DROP: Usual cooking oil

SWAP: Superfood cooking oil. A great superfood oil is this avocado oil because it’s so versatile…it can be used for high heat sautéing, grilling, and roasting and for making simple salad dressings.


After Meals

DROP: Typical post-meal discomfort

SWAP: Real gut-health solutions. Instead of masking bloating and indigestion, use probiotics like these to help maintain intestinal comfort.* Another gut tip, sip on ginger mint tea after meals to help fill you up and curtail after meal munching.


About Dawn:

Dawn is a registered dietitian nutritionist and certified specialist in sports dietetics. She is the nutritionist for the World Series Champion Chicago CUBS, sits on the advisory board of SHAPE magazine, and writes an award-winning weekly blog called Nutrition WOW. She is the author of The Flexitarian Diet, named one of the best plant-based diets by US News, and her newest book, The Superfood Swap.



*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.