Kerry McClure – Practical Wellness
May 25, 2015
I’m all about Inspiring, Individualizing and Improving our health and wellbeing with small, positive, doable changes that are sustainable.
So here are 10 Ways To Eat Healthier Every Day
1. Choose blueberries instead of dried fruit.
Blueberries are high in antioxidants and phytoflavinoids, along with potassium and much-needed vitamin C. Plus, their anti-inflammatory properties are excellent. If we had to choose one fruit to label as the perfect superfood, blueberries would be it. (Although there are several alternatives with many of the same health benefits such as purple grapes, cranberries, boysenberries, raspberries, strawberries, blackberries, black currants, and cherries.)
Tip: Try keeping your blueberries in the freezer for a cool treat in the summer. It’s also easy to add to add blueberries (frozen or fresh) to plain yogurt.
2. Enjoy avocado instead of cheese or mayonnaise.
Avocados are full of monosaturated fats (healthy fats) that help boost good (HDL) cholesterol and lower bad (LDL) cholesterol.
There are 10 grams of fiber in one medium-sized avocado, two grams of fiber in one serving (one-fifth of a medium avocado).
Avocados contains both insoluble and soluble fiber. Insoluble fiber (which speeds up the passage of foods) accounts for 75%, with the remaining 25% as soluble fiber (the fiber that makes you feel full).
3. Enjoy legumes instead of potatoes.
Beans are an all-around excellent superfood. They’re packed with protein, fiber, antioxidants, iron, folates and, in the case of soybeans, omega-3 fatty acids. In addition, they contain an amino acid called tryptophan, which can help regulate your appetite, aid in sleeping, and may even improve your mood.
4. Choose garlic instead of garlic salt.
Garlic is one of our favorite foods. Not only does it add a ton of flavor, but it also has significant anti-inflammatory properties and may help cholesterol levels. Garlic is also full of antibacterial and anti-fungal properties.
5. Opt for kale or spinach instead of leaf lettuce.
Spinach is also full of iron and those Omega 3s that support a healthy brain.
While leaf lettuce and spinach are both great sources of vitamin A and thiamin, spinach and kale offer twice the amounts of other vitamins such as riboflavin, niacin and vitamin B-6 and four or five times more folate and vitamin K than leaf lettuce.
While you may find spinach and kale to be a bit pungent or bitter, try it with some apple cider vinegar (another fantastic health food) or blend them into a smoothie.
6. Eat quinoa instead of rice.
Quinoa is considered a superfood because it’s one of the few whole grains that has enough amino acids to be considered a complete protein. It’s also high in antioxidants and provides 5 grams of fiber per serving. It can be eaten cold as a salad (by adding it to a variety of vegetables such as tomatoes, green beans, spinach) and topping it with your favorite homemade dressing. Or it can be eaten hot, cooked in chicken or vegetable broth and served as a nutritious side dish.
Rice and quinoa have about the same amount of calories, but quinoa has more fiber and almost 50% more protein. Quinoa also has more riboflavin (vitamin B2), folate, iron, zinc and B3, which is why we love it!
7. Choose coconut oil instead of butter.
Although coconut oil is high in saturated fat, it has been found that the type of saturated fat in the coconut oil does not react the same in the body as the saturated fat found in animal products. It may actually raise HDL (good) cholesterol, reducing risk of cardiovascular disease.
8. Use whole, fresh tomatoes instead of canned tomatoes or canned sauce.
Fresh tomatoes are packed with antioxidants and contain nearly 40% of the recommended vitamin C daily intake. They’re also loaded with vitamin A is also found in tomatoes. Making a great marinara sauce for your favorite pasta!
Canned tomatoes are highly absorptive and since 99% of cans still contain Bisphenol A (BPA) that can easily leak into, and be absorbed by, the foods they contain, these should definitely be avoided.
9. Pick plain yogurt with organic whole fruits instead pre-mixed yogurt with fruit.
While many yogurts are packed with calcium and serve as delicious alternatives to straight cow’s milk (which can cause problems for some), pre-mixed yogurts with fruit often contain excess amounts of unnecessary sugar, counteracting much of the nutritional benefits of the product.
Suggest buying plain yogurt and adding organic fruits such as blueberries or blackberries yourself. And for an extra sweetness, try adding a touch of maple syrup to make it extra yummy.
Tip: Kefir is an excellent alternative to yogurt and some kefir has even more live, active cultures than the average store bought yogurt.
10. Drink water with lemon instead of fruit juice or soda.
When you’re looking for extra taste in your water, simply adding a lemon is fantastically healthy. Lemons are high in vitamin C and potassium. Once metabolized they are also an alkaline food which have been shown to assist in weigh loss. They also help flush out toxins.
Sodas and fruit juices are packed with sugar and artificial flavoring, which lead to all sorts of issues like weight gain and diseases such as diabetes. According to the Mayo Clinic, people who consume sugary drinks regularly have a 26% greater risk of developing diabetes.
Source of inspiration:http://www.mindbodygreen.com/…/10-easy-ways-to-eat-better-e…
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