Archive for the ‘superfood’ Category

 

If you have problems serving healthy foods because
of the prices, you’ll find these tips to be just
what you need to eat healthy on a budget.

1. Eliminate junk food
Doing your shopping on your own is the easiest way
to shop, as children and sometimes spouses are
usually the ones requesting junk food. Shopping
alone will prevent this, and ensure that you only
buy the foods you need.

2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a
sporting event or night out, although you should
stick with the smallest size when shopping to save
money and calories. Children and even adults need
milk or milk products on a daily basis. Milk will
also help you get strong and provides calcium for
healthy bones and healthy teeth.

3. Buy fruits in quantity
Whne they are in season, buy fruits in quantity
and freeze any extras. You can buy several pounds
this way, and freeze extras to have them when the
fruit goes out of season. Wash the fruit well,
remove any spoiled pieces, dry thoroughly, then
freeze in plastic zipper bags.

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4. Meats and beans
Meats and beans are the best sources for protein.
Lean meat is more expensive than meats with a lot
of fat. Canned beans are a great deal as well,
as they give you protein at a great price.

5. Beans as a substitute
You should use beans a substitute for meat on a
frequent occasion. There are several varieties,
so you can prepare them in a crock pot, so when
you return home they are ready to consume.

The USDA recommends eating beans at least 4 times
per week. If you experience gas after eating
beans you should try washing them, covering them
with water, bringing the water to a boil, then
draining it off and refilling the pot.

6. If you live in a coastal area or an area
where fish are around, make that an integral
part of your diet. You can catch them from the
lakes or rivers, saving money in the process.

7. Peanut butter is great for those on a budget
as it’s popular with almost everyone. You can
use it for sandwiches instead of eating hot
dogs. It does need to be refrigerated, although
bigger jars can last you for weeks.

8. You should fill up with foods that have a high
content of water. Watermelon, salads, and even
sugar free gelatin are all great examples.

Eating healthy is always something you can’t go
wrong with. You can eat healthy for just a few
bucks, which makes it perfect for those on a
budget. Now, you don’t need a lot of money to have
the lifestyle and health you’ve always wanted.

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It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

You’ve probably heard about the 5 A Day for Better Health program.  It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner.

rainbow-food

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Recent dietary research has uncovered 14 different nutrient-dense foods that time and again promote good overall health.  Coined “superfoods,” they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon. soy, spinach, tomatoes, turkey, whole grains and oats, and yogurt can all help stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer. And where one might have an effect on a certain part of the body, it can also affect the health of other body functions and performance, since the whole body is connected.  With these 14 foods as the base of a balanced, solid diet, weight loss gimmicks and other fly-by-night programs can become a thing of the past in your life.

Conversely, the ill-effects of an unbalanced diet are several and varied. Low energy levels, mood swings, tired all the time, weight change, uncomfortable with body are just a few signs that your diet is unbalanced.  An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns including anemia.

And since the body is connected, realizing that an unhealthy body will result in an unhealthy spirit only makes sense.  When we nourish our body with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our spirit will be vitalized and healthy as a direct result.

Many modern diets based on prepackaged convenience foods are sorely lacking in many vitamins and minerals, which can affect our mental capacities as well, and cause irritability, confusion, and the feeling of ‘being in a fog’ all the time.

Superfoods can be the basis of a sound, healthy, nutritious solution to curing many of these ailments and more.