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Simple day-to-day substitutes

Here’s some simple day-to-day substitutes that will make an enormous difference to your health and wellbeing:

- white bread | substitute with sprouted-grain, gluten-free (careful here as it often has colours, numbers and preservatives), sourdough bread or Paleo, a grain-free option bread. *Choose breads with the flours listed below

- white sugar | substitute with stevia, coconut or rapadura sugar, organic maple syrup, blackstrap molasses, raw honey, dates or date paste

- white rice | substitute with brown rice, quinoa, millet or amaranth

- white flour | substitute with whole-grain or gluten-free flours such as spelt, buckwheat, amaranth, kamut, brown rice, chia, quinoa, coconut or almond

- white salt is hazardous to humans | substitute with crystal-pink Himalayan or Celtic sea salt - essential to human health

- sugar-loaded processed breakfast cereals | regarding cereals, don’t be fooled by the healthy claims on the very clever, attention-grabbing, brightly coloured cardboard boxes. Instead make your own muesli by adding things like rolled oats, quinoa flakes, pumpkin seeds, linseeds, nuts, sunflower and sesame seeds, cinnamon, shredded coconut, bee pollen, and maybe add some berries or sliced banana.

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