There is a widespread misconception that healthy food is expensive and time-consuming to prepare.
Today should be designated as a day of good nutrition and healthful meals. Our bodies “hunt” for a variety of foods, and we only offer you the most basic ones that are accessible to everyone. The magazines are full of recipes for dishes that include everything but the kitchen sink, and I find it very overwhelming.
Food is essential to the human body, but at the same time, it has to taste good. We are beings of pleasure, so why would we suppress this aspect? The key to your health and well-being is balance – a healthy lifestyle is possible only when we make conscious choices; we can’t deny ourselves everything our psyche craves for and expect ourselves not to cave in every now and then.
We will provide you with some tips on how to prepare simple yet delicious meals that won’t cost you a fortune, as well as introduce you to some basic ingredients that you will find useful when preparing them; these products can be easily found online or at any major retailer such as Walmart.
How should I go about picking a diet?
The following list can help you choose healthful foods to keep you healthy and energized throughout the day. The items are available in your local supermarket or farmer’s market—and they are inexpensive!
Whole grains are recommended instead of refined products, which have lost most of the bran and germ. The enrichment process adds back only some nutrients that have been stripped away during refining. Whole grains are an excellent source of fiber, minerals, B vitamins, vitamin E, complex carbohydrates, and proteins. They help stabilize blood sugar levels. Also, whole wheat bread contains vitamin E, which helps protect against heart disease by preventing artery-clogging low-density lipoprotein cholesterol from being oxidized.
Fresh fruit juices
Not your ordinary OJ! Fresh fruit juice is rich in phytonutrients (plant nutrients) that support detoxification processes in our bodies. It also supplies us with antioxidants that protect us from free radical damage (caused by pollutants, cigarettes, pesticides, sun exposure, and more) that cause heart disease, arthritis, cancer, and overall deterioration of the body. Some antioxidants are destroyed during heat treatment (pasteurization), so it is best to drink freshly squeezed fruit juice. Always check with your physician before adding any new foods or supplementation to your daily routine.
Fresh vegetables provide fiber, vitamins C and E, minerals like calcium, iron, and zinc, as well as bioflavonoids. They are high in antioxidants that help keep arteries strong after they have been damaged by LDL cholesterol. Bioflavonoids also protect capillaries from damage caused by free radicals that result from stress, smoking, or excessive sun exposure.
Fresh fruit is rich in antioxidants that protect the body from free radicals. They are high in fiber, contain low amounts of fats or cholesterol, and help control blood sugar levels (especially important for diabetics). There are many kinds of fresh fruit to choose from with their own particular benefits. For example, berries enhance memory; kiwi fights infections; cherries reduce gout pain; apples regulate insulin production; grapefruit regulates blood pressure; oranges decrease your risk of cancer by protecting healthy cells against damage caused by carcinogens.
Nuts & seeds
There are many nuts and seeds available that can be added to your diet to boost its healthfulness—almonds, brazil nuts, cashews, chia, flax & hemp seeds, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds; walnuts. Nuts and seeds are great sources of fiber, minerals (like copper and magnesium), B vitamins (especially niacin ), vitamin E, and essential fatty acids.
Studies show that ginger helps to prevent nausea after surgery or chemotherapy. It has also been shown to help reduce pain in arthritis patients. Ginger contains the antioxidant gingerol which is believed to be responsible for many of its health benefits. Add some freshly grated ginger root to your juices or tea!
Dairy products that are low fat or non-fat (except for cottage cheese ), like plain yogurt, kefir, and low-sodium cheeses provide high-quality proteins. They also contain calcium, potassium, phosphorus, magnesium, and vitamins A & B12.
Beans (like soybeans), peas (like black eye peas), and lentils are all high in fiber as well as minerals like iron, copper, manganese, molybdenum, and phosphorus. They also supply us with bioflavonoids, antioxidants that protect capillaries from damage caused by free radicals that result from stress or smoking. Such damage leads to coronary artery disease .
Studies show that turmeric reduces inflammation as well as the pain and swelling associated with arthritis by blocking a chemical known as cyclooxygenase (or COX ). It has also been shown to be effective against Alzheimer’s and Crohn’s disease and helps protect against colon and skin cancer.
Add freshly grated turmeric root to your juices or tea!
Spinach, kale, collards, turnip greens, mustard greens, Swiss chard, beet greens, arugula all contain lots of fiber along with folate, beta-carotene, lutein & zeaxanthin plus the minerals calcium, iron potassium, magnesium & zinc. They are also rich in vitamins A, C & E as well as phytochemicals that supply sulfur which is essential for detoxification.
Berries are low in calories and high in fiber which helps you to feel full longer. They are also an excellent source of manganese, vitamin C, potassium & soluble fiber. Blueberries help reduce inflammation; cranberries help prevent urinary tract infections; strawberries enhance memory.
Citrus fruits contain lots of water-soluble vitamins like vitamin C plus flavonoids that function as antioxidants by inhibiting the effects of free radicals on blood vessels. Vitamin C is needed for collagen production which keeps our arteries strong.
These include cabbage, turnips, cauliflower, broccoli & kale as well as arugula, radish sprouts, and watercress which contain lots of fiber along with B vitamins including niacin, thiamine & riboflavin plus the minerals calcium, iron potassium & zinc. They are a rich source of folic acid which is needed for DNA synthesis in addition to K which helps prevent osteoporosis.
They contain lecithin that is needed for the proper function of all cells in the body, in addition to being a rich source of iron, calcium & B vitamins (thiamine, riboflavin, niacin ). Soy also contains abundant amounts of magnesium which helps relax blood vessels and decreases blood pressure. It’s also rich in soluble fiber. Studies show that one serving per day can reduce LDL cholesterol by 6-10%.
Add soy milk of tofu into your diet!
These are high in monounsaturated fat (like olive oil) that helps keep our LDL cholesterol at healthy levels. They’re also an excellent source of vitamin E, iron & copper plus manganese which is needed for strong bones.
It not only helps prevent heart disease but is the richest known source of medium-chain triglycerides (MCTs ) that boost our metabolism and help us burn fat. In addition, it contains lauric acid which contributes to the production of monolaurin that helps prevent viruses from attaching to cell membranes.
Tip: Take a high-quality omega-3 fish oil supplement daily!
They contain ample amounts of fiber plus phytochemicals called anthocyanidins along with quercetin & kaempferol which function as antioxidants by inhibiting the effects of free radicals on blood vessels. Such damage leads to coronary artery disease. Studies show that one serving per day of blueberries can reduce LDL cholesterol by up to 10%.
Onions, leeks, garlic & scions
They supply us with unique flavonoids called chromium, a trace mineral that increases the ability of insulin to transport glucose from the blood into cells where it can be burned for fuel. This reduces our blood sugar levels while improving fat burning and energy production.
Rub 1 or 2 drops on your food or add to any dish that you’re cooking. It contains carnosol which functions as an antioxidant to inhibit the effects of free radicals produced in the stomach due to stress & aging. Rosemary also helps prevent LDL cholesterol from being damaged by free radicals.
Add 1-2 drops into your salads or smoothies!
It’s rich in catechins which function as antioxidants to inhibit the effects of free radicals on our body cells by reducing cell damage. Green tea also appears to help raise HDL (good) cholesterol while lowering LDL cholesterol. Make sure you drink organic green tea since nonorganic tea is sprayed with insecticides.
Drink 1 to 2 cups per day!
It contains cingulin & polyphenols that function as antioxidants to inhibit platelets from sticking together and forming blood clots, thereby reducing the risk of heart attacks. In addition, studies show it inhibits the synthesis of cholesterol and helps prevent LDL cholesterol from oxidation.
Add organic cinnamon powder into your salads or smoothies!
It not only helps prevent heart disease but is loaded with vitamin C and bioflavonoids that function as antioxidants to inhibit platelets from sticking together and forming blood clots, thereby reducing the risk of heart attacks. In addition, grapefruit inhibits the synthesis of cholesterol and helps lower LDL (bad) cholesterol. Add organic grapefruit juice into your salads or smoothies!
Cocoa powder contains significant amounts of flavanols & procyanidins which function as antioxidants by inhibiting the effects of free radicals on blood vessels such damage leads to coronary artery disease. Studies show that one serving per day reduces LDL cholesterol levels by up to 10%. Add organic cocoa powder into your salads or smoothies!
Salmon is loaded with omega-3 oils which help reduce inflammation while fighting cancer cell formation by inhibiting an enzyme called COX2. Omega-3 oils have been shown to reduce triglyceride levels, lower blood pressure, slow the buildup of atherosclerotic plaques in arteries, and reduce the risk of blood clots. Make sure you eat wild Alaskan salmon for optimal health benefits!
Sunflower seeds & sunflower oil
They’re low in saturated fats but high in vitamin E which is a powerful antioxidant that protects LDL cholesterol from oxidation, thereby preventing damage to arteries while inhibiting inflammation. Research shows that people who eat diets high in vitamin E are 40% less likely to develop heart disease. Swap out your normal salad dressings with organic sunflower oil & add organic sunflower seeds into your salads!
Hemp seeds contain more omega-3’s than walnuts plus they boost immune function by increasing the amount of beneficial omega-6 fatty acids in your body while reducing inflammation. Add organic hemp seeds into your salads or smoothies!
Red wine contains resveratrol which is a powerful antioxidant that inhibits platelets from sticking together & forming blood clots, thereby reducing the risk of heart attacks. In addition, red wine also inhibits the synthesis of cholesterol, helping lower LDL (bad) cholesterol. Drink 1 to 2 glasses per day for optimal benefits!
Adding just a few of these superfoods into your daily diet will help protect you against life’s many chronic diseases. Remember, prevention is always easier than treatment!
So next time you’re grocery shopping, try and pick at least one of these superfoods to add into your salads or smoothies and enjoy the health benefits! Have more advice about healthy food? Feel free to send us more info!