"A community is like a ship; everyone ought to be prepared to take the helm" Henrik Ibsen
Monday, September 16, 2013
10 Healthy Foods To Start Your Day...
Flaxseeds are an easy way to add a big dose of fiber into your diet. They can be purchased in the bulk food area of any grocery store and can be sprinkled over salads, fish or any type of meal or snack. To give you an idea of just how healthy these are, a single tablespoon of ground flaxseed sprinkled over cerea, yogurt or salad provides an easy 2.3 grams of fiber.
The soluble fiber found in beans soaks up cholesterol, allowing your body to dispose of it before it sticks to your artery walls. They’re also proven to be one of the best sources of antioxidants. Beans can be incorporated into your diet in many ways. You can whip up a nice batch of chili with tons of kidney beans, you can serve them fresh or you can work them into a salad.
3. Dark chocolate
Rejoice! You can eat chocolate every day, but just a small piece will do. Opt for varieties made up of over 70 per cent cocoa to take advantage of the polyphenols and flavanoids to help protect your heart from the damage caused by cholesterol.
A single serving of yogurt will give you a significant amount calcium for the day. In addition to calcium, most yogurts are a great source of probiotics. Probiotics help protect your stomach against harmful bacterias that could lead to infection or illness. Starting your day off with a cup of yogurt will work wonders for your overall health.
If you’re going to kick your day off with a cup of yogurt, consider adding a spoonful (or two) of oats. Oats have been proven to lower cholesterol and blood pressure, making them a great choice for adults looking to reduce these levels. 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.
Broccoli should be your number one choice when it comes to vegetables. The sulfur compounds found in broccoli which signal our genes to increase production of enzymes and detoxify potentially cancer-causing compounds. Broccoli can be eaten uncooked with a low-fat veggie dip or can be cooked and used a side dish, worked into a salad or incorporated into a casserole. The possibilities are endless.
Eggs are a great source of high quality protein. They are also known to fill you up, preventing you from snacking on unhealthy mini-meals throughout the day. In addition to these benefits, eggs also help keep your eye health in check. Eating one (or two) eggs in the morning with fresh fruit or whole grain toast is a great way to give your body the nutrients it needs to keep you fuelled throughout the day.
You might already know that milk is rich in bone-building nutrients such as calcium and vitamin D, but it may also help your body use fat for energy instead of storing it. One per cent or skim milk will be great as part of a healthy diet.
9. Mixed Nuts
Mixed nuts are a great source of heart-healthy unsaturated fats. A recent study reveals that adults who consumed nuts on a regular basis were likely to live 2 years longer than their non-nut-eating counterparts. Walnuts and almonds are your best options when it comes to choosing which nuts to eat. Snacking on these tasty products will benefit your health in countless ways.
Eating one large, fresh orange will give you 100 percent of your daily recommended Vitamin C. Likewise, one cup of 100 percent pure orange juice will do the same. This tasty fruit is also high in fiber and folate, making it one of the best fruits to incorporate into your daily diet.