There are MANY People from all over the world, from all levels of socio-economic groups - with various levels of financial means - at different stages of trying to change their lifestyle habits for the better.
While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highly processed foods - as their first step in their journey to better fitness and a better life.
A reminder first - Always choose organic versions of any foods we suggest - if it is within your means.
1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? I eat Bob's Red Mill, Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaini ng, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are 'in the zone', my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you won#t be hungry for about 4 or 5 hours.
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones especially) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein. Do be careful with canned foods if you suffer from a histamine intolerance - in that case fresh sardines would be the much better choice!
Add a chopped cucumber with a little vinegar or lemon juice and you are 'in the zone'...
3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.
Do you remember Popeye? He certainly knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? Then eat your spinach. Again, the best choice here would be fresh spinache of course, steamed with, ad a pinch of natural Himalaya salt and butter for flavour (avoid margarine or other saturated fats)
With these I would strongly urge you to go organic if you can. It is widely known that non-organic strawberries are farmed with relatively higher levels of chemical pesticides, herbicides, etc...
While organic strawberries may be a bit pricey - you can certainly make them 'go further' by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.
So don't forget to print this out and add it to your shopping list. Thanks for reading and enjoy becoming a bit healthier with some of our nutritional tips!
Stay tuned for more of these coming your way.
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To facilitate the myriad of biochemical processes that go on inside us each and every day we all need a wide variety of vitamins and minerals. To get these nutrients we need to eat a wide variety of different kinds of food, but, alarmingly, many of us eat a very restricted diet in which we repeatedly choose our favourite meals. In contrast, in Japan people eat a far more varied diet, often consuming around 100 different varieties of food each week. Is it any wonder, therefore, that the United Kingdom finds itself at Number 37 in the world rankings for life expectancy, while Japan finds itself at Number 3?
When you eat soup, you feel full faster, which stops you from consuming other foods. More than that, eating soup improves your digestion and hydrates your body. You won't feel hungry at all after eating plenty of soup, that's for sure!
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Do you still think that nuts are a snack to stay away from, because of their high fat content? Well let us show you something you might not have known!