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hey guys it’s dr. Berg here we’re going

to do part two of healthy lifestyle

hacks and here’s the next principle

number one you want to substitute don’t

take away every single time you tell

someone you can’t have some thing

they’re going to want it more so it

doesn’t work so we want to replace the

thing that you want with something very

very similar almost equivalent but not

the same I’m talking about the junk food

giving up certain bad habits that you

have now most people crave breads and

pastas and cereals and crackers and

cookies and pancakes and things like

that

so we want to have alternative healthy

snacks now most of you have this book

you can get it at Amazon or on my

website but this is the healthy

substitute pleasure booklet and in here

there’s a whole bunch of recipes and

things that you can you can substitute

okay but here’s some simple things that

you can get let’s say you want to go to

the store or go on Amazon and just buy

the thing and not have to make it check

this out this is diabetic kitchen

gourmet chocolate brownie mix no sugar

okay and that’s what you need to look at

oil actually has one gram sugar per

serving size it’s pretty low now look

what look what it makes it actually

makes these amazing brownies okay so

these you can do one after each meal

okay if you tick one of these you would

be very very satisfied now sometimes

people get bloating when they eat

certain alternative healthy junk foods

well that just means you’re probably

doing too much because they have almond

flour and other ingredients so just take

one with a male ok now here’s another

thing let’s there’s there’s certain

recipes that you can make like pancakes

without actual wheat here’s a sugar-free

syrup josephs

sugar-free syrup that you that actually

tastes like maple syrup it’s pretty good

so here’s an alternative here’s another

one Lily’s brand chocolate chips okay so

let’s say you have little chocolate

chips before like right after you eat as

a little snack so now you’re not feeling

deprived right let’s say we added

• peanut butter okay and this together

and you have a tablespoon right after

you eat that might be enough to make you

happy okay here why don’t you just buy

some xylitol - to use this if you’re

going to put in your coffee or put in

other recipes this tastes just like

sugar it doesn’t have an aftertaste it

is almost a very low glycemic index but

xylitol get the non-gmo it’s something

that you could actually do in your

recipes if you want to make healthy

substitutes so the hack number two is

basically don’t take anything away just

substitute it this is a workable

principle I use this many many times

alright great I will see you in part 3