Do you really want be fit and feel yourself always powerful and young? Ok, follow these simple suggestions. These are the best foods you can choose for your health.
1) Genuine food like: tomatoes, mozzarella and salad
In its plain form, tomatoes, mozzarella and salad are a smart pick, not to mention one of the most wallet-friendly ways to eat healthy. With these three ingredients you can create many kind of recipes: “tricolore sandwich” (in the picture, remind the Italian flag), the “caprese salad” (really famous in Italy) or whatever else recipe you can imagine, mixing these three ingredients with others (oil, olives, tuna, beef, eggs, etc.).
Do you want to add mayo? Ohh nooo, please. Add some ingredients like olives, tuna, cucumbers, beef or eggs. Ok, if you prefer, just a little of Light Mayo! : )
2) Extravergine Olive Oil
No butter, no margarina. Please reduce the use of animal fat. Start using a really good olive oil, better if “Extravergine”. Why Extravirgin olive oil is so good for your healthness? Because is made simply by crushing olives and extracting the juice. It is the only cooking oil that is made without the use of chemicals and industrial refining.
It’s simply the juice of fresh, healthy olives which contains, more than any other grade, the health-promoting nutrients that olive oil is famous for.
3) Brown rice
Why Brown Rice? Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.
Unfortunately, all white rice packaging has a label that reads “enriched.” Since white rice has been stripped of iron, vitamins, zinc, magnesium and other nutrients during the refining process, manufacturers must add unnatural fortifications in the form of synthetic vitamins and iron so it can be marketed to the public as a “nutritious food.” Although white rice is fortified, it still doesn’t reach the minimum nutritional requirements for one serving of food as specified by the FDA.
The healthy benefits of brown rice are listed below.
a. Rich in Selenium – Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.
b. High in Manganese – One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
c. Rich in Naturally-Occurring Oils – Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
d. Promotes Weight Loss – The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
f. Rich in Anti-Oxidants – This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.
g. High in Fiber – Brown rice is high in fiber and on top of the list for foods that can help prevent colon cancer. This can be attributed to the high levels of fiber naturally contained in brown rice. These fibers attach to substances that cause cancer as well as to toxins in the body, thus eliminating them and keeping them from attaching to the colon wall.
h. A Slow-Release Sugar – Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes one hundred-fold.
i. Perfect Baby Food – Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.
What’s better than a blended drink of fresh fruit? Leave ingredients such as peanut butter, or sugar full juices. Start being healthy in your mind first. You can buy vegetables and fruits you want and create wonderful and colorfull real juices!
Make your drink at home. Add ice or if you desire a spon of icecream or good yogurt for a protein boost and rich, creamy texture.
5) Dark Chocolate
High-cocoa chocolate contains compounds called polyphenols, which research shows may keep blood vessels dilated and help lower blood pressure. But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar.
You may think it’s good for your heart, which it can be if eaten in moderation. But go overboard and you’ll get lots of calories that can pile on weight, which isn’t heart healthy at all. Please, check the labels, look for a very good quality of chocolate (better if dark – about 60%-80% of cocoa inside and low sugar).
6) Dried fruit
Take all the nutrients and antioxidants from several servings of fruit and shrink them down into something that’s super easy to eat. Sounds great, right? Well, these miniature fruit snacks are often loaded with added sugar, plus it’s not out of the norm to plow through an entire bagful.
Go for fresh instead. Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.
7) Granola and Trail mix
In theory, whole-grain, fiber-rich mixes make great on-the-go snacks. Problem is, they’re often dressed up with ingredients like honey, dried fruit, seeds, and chocolate, plus it’s hard to stick to the proper portion size. A serving of granola is only one-quarter cup, about 4 tablespoons, which is hardly enough to keep you feeling full until lunch.
Hazelnuts and almonds are the richest fruits in vitamin E (useful for the prevention of certain types of cancer, such as the bladder). They also contain phytosterols, useful substances for the prevention of heart and circulatory diseases. They contain good fats, which can lower the levels of LDL cholesterol.
Hazelnuts are rich in unsaturated fats, which are considered beneficial for the heart. Contain oleic acid, useful for raising levels of “good” HDL cholesterol. They offer a high content of magnesium, a mineral that regulates calcium levels in the muscles. When are optimal, the heart can function normally. Even magnesium same guarantees that the heart remains healthy.