Whole Living Daily

We wrapped up the Whole Living Action Plan 28-Day Challenge on the Martha show last week--the idea being not that we fall off the wagon and go back to our sordid eating ways, but that we leave on a high note, by finding real ways to put what we learned into practice, every day.

So what should you instead of: white rice, pita bread, baked goods? We tackle that here in this video.

But just so you have it, here are the healthy swaps and why you might want to consider them:

Swap out refined white rice for......BROWN RICE
In order to make white rice, you take brown rice and strip away over half of its nutrients and minerals. So while refined might be how you want to come across at a fancy dinner party, it's not what you want in your food. Or, we may be making a subtle, barbed cultural commentary on how too refined, in any regard, means that while something (or someone) may seem polished and better, there's just not a whole lot there beneath the surface. Hmm. Wait for it.

....by the way, if you like sticky white rice, opt for SHORT GRAIN brown rice, which has that deliciously sticky texture. If you prefer fluffy, go with LONG GRAIN brown rice.

Swap out pita bread for.....FLAX ROLL UPS
This is my favorite part in the segment: When Martha holds up a limp pita (which is essentially white bread) and declares it rather "insipid." She couldn't be more right. So, try a flax roll up instead--serves the same purpose (holds your sandwich together) but offers you far more in the nutrition department, namely flax seeds, which are a rich source of omega-3 fatty acids, and may be particularly protective for women's health.

Swap out salty packaged snacks for....ROASTED CHICK PEAS
We all get a hankering for crunchy, salty things. This in itself isn't bad--we just want to know what to have instead of the preservative and sodium loaded stuff you normally nosh on from the packaged food aisle. Here, we showcase roasted spiced chickpeas--one of the many recipes you can find on whole living. They're simple, spicy, crunchy, and satisfying, plus, they're a nutritional powerhouse.

Swap out sweet, refined baked goods for....BAKED FRUIT
There's nothing wrong with wanting a little sweet to end your meal. Why not skip the refined flour/sugar combo of cakes and cookies and throw a little fruit in the oven. Like...a cored apple stuffed with cinnamon and dried fruit, or roast a few sliced pears (or papayas!). When you bake them, you caramelize the natural sugars and end up with a delectable dessert.

This is simple stuff, folks--eating healthy doesn't have to be complicated.

OH--and tune in to the Martha show every Wednesday (tho times may vary, we're on Wed for now)--we've landed ourselves a weekly spot on the show, so watch for more healthy living tips on Martha on the Hallmark channel!

Terri Trespicio is senior features editor at Whole Living magazine and the host of "Whole Living" on Martha Stewart Living Radio, which airs every day at 10a East / 7a West on Sirius 112 / XM 157. Follow her on twitter @TerriT or subscribe to her videos on youtube at TerriT73.