Many people try to cut out things in their diets in the New Year. I like to tell my clients focus on ADDING a wide variety of foods so they are getting enough nutrients, don't feel deprived, and keep them energized so they can power through their days!
Here are a few foods I suggest eating on weekly basis:
Leafy Greens
High in B vitamins, minerals, and beta-carotene, greens are
the number one food you can eat regularly to help improve your health. A good
way to get greens into your diet is by juicing or consuming Green
Smoothies – GREENS MAKE YOU CLEAN! Pack your blender full of
your favorite greens and watch as your body magically begins to clean itself
out. Leafy greens: kale, spinach,
romaine lettuce, spring herb mix, collards, mustard greens, chard, etc.
Coconut Oil
Coconut oil is a unique saturated fat because it is chalked
full of medium-chained fatty acids which are easy for the body to convert into
fuel. Remember “saturated” just means the oil is typically solid at room
temperature. Saturated oils are the ONLY oils safe to cook with.
Eggs
To me, eggs are the perfect food. They contain everything
needed to sustain life – protein, antioxidants, minerals, and B vitamins –
including Choline, which is a rock star! Choline is essential for the liver and
gallbladder to emulsify fats. Choline also helps aid brain function in adults
by maintaining the structure of brain cell membranes and acts as a precursor to
neurotransmitters. If you are looking for foods that bust your sugar cravings,
eggs are a no-brainer. I eat mine in the morning cooked in coconut oil
alongside some avocado on a bed of spinach.
Avocados are a great source of healthy vegetable fat. It is
rare to find fatty vegetables and fruits in nature, which makes avocados a real
delicacy! Put together with eggs for a match made in heaven.
The Greek translation of FAT
is LOVE!
Raw Nuts and Seeds
Nuts and seeds are concentrated sources of protein, fats, B
vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain
omega 3 fatty acids and as such can help to improve the balance of cholesterol
and the blood lipid profile and reduce the risk of heart disease.
Some people have difficulty digesting nuts and seeds and in
this case, soaking them overnight initiates the sprouting process and improves
digestibility.
They are best consumed in limited amounts if weight loss is
desired or if digestive difficulties are present, however in these situations
the nuts and seeds rich in omega 3 fatty acids (flaxseed, walnut, chia and
pumpkin seed) may be beneficial as these fats can actually improve metabolism.
Almonds are very high in minerals including
calcium, magnesium, potassium and iron and are the only nut that is alkaline
forming in the body. According to Ayurvedic medicine, almonds nourish the vital
energy of the body. Almonds are also thought to contain a compound that is
anti-carcinogenic and for this purpose it is recommended that six almonds are
consumed daily.
Brazil nuts are rich in the sulfur containing
amino acids and selenium. Selenium has an important function as an antioxidant
and is involved in immunity.
Flaxseeds are
the richest source of omega 3 fatty acids and thus help to improve immunity and
reduce high cholesterol. When taken in the form of flaxseed meal they
effectively prevent constipation and are a source of lignans – compounds that
have anti-tumor and antioxidant properties. Flaxseeds also help to balance
estrogen levels.
Hazelnuts are very rich in calcium, magnesium, iron;
potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general
tonic and strengthen the stomach.
Macadamia nuts are very high in fat and can
contribute to weight gain if consumed in excess. However in moderation they can
help to improve the balance of cholesterol due to their abundance of
monounsaturated fats. They are also very low in carbohydrates and as such are
suitable for low carb diets.
Pistachio nuts are considered a tonic for the
whole body in Ayurvedic medicine. They purify the blood, lubricate the
intestines and can be used for constipation.
Pumpkin seeds are known for their effects against
intestinal parasites especially roundworm and tapeworm. Their high zinc content
may explain the value pumpkin seeds for the treatment of impotence and prostate
enlargement. Pumpkin seeds are also a valuable source of omega 3 fatty acids.
Sesame seeds are very high in calcium and are a
good source of magnesium, niacin, vitamins A and E, protein and unsaturated
fats. In the form of tahini (sesame seed paste) they provide the richest and
most bio-available source of calcium.
Sunflower seeds are high in protein, unsaturated
fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc,
B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.
Walnuts are high in protein, iron and contain
omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs
and intestines, and nourish the brain and adrenal glands
Fatty Fish
The Omega-3's in fish and fish oils are extremely important
in our daily diet because of the anti-inflammatory effect they have on the body
which assists with joint health and skin conditions. Fish oils have
earned their reputation as “brain food” because some people eat fish to
help with depression, psychosis, attention deficit-hyperactivity disorder
(ADHD), Alzheimer’s disease, and other thinking disorders. Great for heart health also!
Broccoli contains a substantial amount of nutrients that are
extremely good for health including vitamins A, C, folic acid, fiber and
calcium. Health benefits: Prevents
cancer. Broccoli is rich in glucoraphanin which can be processed by
the human body into a kind of compound capable of preventing cancer; maintains a healthier nervous system;
regulates blood pressure-this is possible because of the presence of
magnesium, calcium and potassium in broccoli; Reduces cholesterol because of the soluble
fiber content.
Garlic
Garlic strengthens the immune system as well as helps to
fight chest infections, coughs and congestion. In the winter months garlic is a
great food to boost
your immune system and ward off colds and flu. Fungal and bacterial
vaginal infections are toast when treated with garlic! When crushed or bruised,
garlic releases Allicin which is a sulphuric compound that is a natural
antibiotic. WWI soldiers even apparently used crushed garlic on infected wounds
suffered in battle. Garlic can aid in the prevention of multiple types of
cancer. Bladder cancer, prostate cancer, breast cancer, colon cancer and
stomach cancer have all been shown to have their tumors reduced when treated
with garlic. Vitamin B6 is said to have cancer fighting abilities. Garlic
regulates blood sugar as it enhances the level of insulin in the blood. This
may assist in the control of diabetes.
Lemons
Just one lemon has more than 100 percent of your daily
intake of vitamin C, which may help increase "good" HDL cholesterol
levels, strengthen bones and wards off colds and flu. Citrus flavonoids found
in lemons may help inhibit the growth of cancer cells and act as an
anti-inflammatory. They are also very alkalizing to your body which prevents
disease because diseases are not able to develop in an acidic body. Lemons stimulate to the liver and dissolve uric acid and other poisons; liquefies the bile. Fresh lemon
juice added to a large glass of water in the morning is a great liver detoxifier.
Lemons increase peristalsis in the bowels, helping to create a bowel movement
thus eliminating waste and helping with regularity. Add the juice of one lemon
to warm water and drink first thing in the morning.
Berries
Berries contain powerful phytochemicals such as ellagic acid
that provide antioxidant protection, as well as directly inhibit the DNA
binding of certain carcinogens. They are an excellent source of vitamin C,
carotenes, zinc, potassium, iron, calcium, and magnesium; high in fiber and low
in sugar. Blackberries, cranberries, strawberries, blueberries, etc.
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Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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