Here are my 5 top tasty nutrient boosting foods and behavioursÂ that I advise you try and incorporate into your diet on a daily basis.
A Good Offense
Studies have shown that better immunity and overall health is associated with high antioxidant and phytonutrient intake.
So try to incorporate things like berries, wheat grass, barley grass, chlorella, turmeric, hemp protein, green tea or organic cacao into your daily diet. Iâ€™m also a big fan of cinnamon as it helps with blood sugar regulation and to control cravings.
Foods that are high in vitamin D are also immunity and mood boosters â€“ these include fish, tofu, eggs, oysters, mushrooms and even caviar, if youâ€™re feeling like pushing the boat out!
Lentils and spinach are perfect as they are high in folate which promotes general health. Spinach makes a great nutrient dense addition to any juice or smoothie and lentils are a great source of protein and fibre to add to any soup.
Magnesium can help with stress and muscular aches and pains so keep up your intake of dark leafy greens, nuts, seeds, avocados, bananas and figs.
A Treat To Get You Through The Week
Red Wine; I know that it is not generally considered a health good but itâ€™s important in moderation.Â Lifeâ€™s too short not to indulge from time to time, but just keep it to one glass at dinner to assist digestive and cardio vascular function.
Also while youâ€™re enjoying that glass of red wine with dinner why not indulge with a piece of delicious dark organic chocolate for dessert as dark organic chocolate is also rich in magnesium and other feel good phytonutrients.
Start The Day Right
Remember: never ever skip breakfast.
For those that really canâ€™t face food that early, replace it with a healthy smoothie to help you stay in shape and hopefully drop a pound or two. Mix it with a selection of seasonal fresh fruit and nuts to turbo charge its satiety and provide extra health benefits.
Youâ€™ll feel fuller for longer with his type of breakfast and it may assist with cognitive function too!
The Power Of Protein
Have a healthy protein based snack mid-morning and mid-afternoon. This keeps blood sugar levels steady, helps to regulates mood and can even help to decrease cravings.
Low fat yogurts, a handful of almonds with a piece of fruit or a small tin of tuna with half a mashed avocado on a crisp bread are good healthy options.
Keep Things Running Smoothly
Drink fresh juice regularly but mix fruit with veggie juice to keep the GI levels down â€“ a great juice is 2 apples, 3 med carrots, a quarter of cleansing cucumber and several shavings of ginger â€“ this will help to gentle cleanse the digestive system and provide the body with phytonutrients to help nourish you at a cellular level and provide extra energy.
Dinner can be some grilled chicken, fish or tofu with steamed green veggies. This dinner will not overly tax digestion but will provide good levels of protein, vitamins, minerals and antioxidants to help the body attain optimum efficiency overnight.
The good news is that the day also includes a dessert â€“ stewed apples or pears to settle the digestive tract sweetened with a little honey or yoghurt if desired.
Variety Is The Spice Of Life
Try to add a new variety of food to your intake each week â€“ try something that you have never eaten or drunk â€“ keep it healthy though â€“ more variety will give you a wider range of vitamins, minerals and phytonutrients. Think colourful food not beige though.
Help your gut function by having a low sugar probiotic yogurt with good bacteria, once a day, before or after a meal.
Donâ€™t forget to stay hydrated â€“ drink 1-2 litres of water per day. This can also be in the form of herbal teas, if water is not your thing.
One final tip â€“ keep an eye on portion size. Each food group on your plate should be no more than the size of the palm of your hand.
By Rick Hay
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