Food and The nutrients found in your refrigerator can have a greater effect on your health than the pills prescribed in your closet. In essence, your refrigerator is your local pharmacy right at your house.
The Diabetes Prevention Program, a large-scale clinical research study that dealt with diets and lifestyle changes against drugs to prevent type 2 diabetes, made the power of these nutrients Evidently, people in the study who received advice about diet and lifestyle experienced almost double the reduction in their risk of developing diabetes compared to those who took medication for that disease. This difference was so good that the researchers finished the study ahead of time.
But in the pantheon of healthy and nutritious food, some options are super stars, with potentially powerful and diverse effects on your health (without requiring prescriptions).
Fresh, frozen, raw or cooked, it does not seem to matter how you eat your broccoli. Just eat it.
Salmon is a potent dietary source of heart-healthy EPA and DHA Omega-3 fats. Despite what you may have heard, farmed salmon actually contains more omega-3 fats than wild salmon. This fish is a smart choice because it contains low levels of mercury. EPA and DHA have profound effects on heart health, ranging from lowering triglyceride levels (an independent risk factor for cardiovascular disease) to reducing the risk of sudden death from heart attacks to nearly 50 percent. Salmon can be a versatile protein and a source of omega-3 in your diet. Enjoy smoked salmon as an appetizer or in an omelet. You can also choose to boil, bake or cook poached salmon steak for lunch or dinner. And if you want to pinch, canned or packaged salmon is a portable source that you can add to salads without the need for a refrigerator to keep it fresh.
Chia seeds (yes, from the famous Chía Pet) have emerged as an inexhaustible source of health. One tablespoon of chia seeds contains 5 grams of fiber, while you need two tablespoons of flaxseed meal to get the same amount of fiber. One tablespoon of chia seeds has approximately 2.4 grams of omega-3 fat, alpha-linoleic acid that is also found in flaxseed meal. Chia seeds contain chlorogenic acid, an antioxidant that can help improve your blood sugar control. You can find chia seeds in the healthy food part of your supermarket, usually near flaxseed meal.Add chia seeds to your diet is simple. Mix them in your yogurt, add 1 tablespoon to a protein shake or stir in the oats for an extra infusion of fiber and antioxidants.
Blueberries are part of the limited number of fruits with their origins in North America. A berry with a long history that researchers estimate have been among us for 13,000 years. They were a basic culture long ago of the native North American harvesters, used for nutritional and medicinal purposes. Blueberries have also been shown to fight against America's silent killer, hypertension. Eating the equivalent of 2 cups of blueberries per day for eight weeks can decrease the areterial pressure to 6 percent, according to a 2010 study in "The Journal of Nutrition." Blueberries, like raspberries, are nutritious whether fresh or frozen. Cover a bowl of Greek yogurt with blueberries and raw cashews for a simple breakfast, high in protein and highly antioxidant, or eat a bowl of blueberries after dinner for a naturally sweet dessert.
Cranberries are often touted as the most modern healthy food, but raspberries contain a nutritious profile that should not be forgotten. A cup of raspberries has more than twice the fiber that contains a cup of blueberries. Raspberries have an antioxidant capacity (scientific classification used to determine the amount of antioxidants in food) greater than strawberries, apples and tomatoes. Investigations with raspberries have shown that they fight against DNA damage and the production of inflammation by producing proteins in your body.
Depending on where you live, seasonal raspberries usually last from the end of May through August. But do not feel limited to eating raspberries only during this period. Frozen raspberries are available year-round and contain nutrient levels comparable to strawberries. The raspberries are naturally sweet and are perfect for dessert after dinner, to be placed on a spinach salad with chopped almonds and a grilled steak for lunch, or in a smoothie for breakfast.
The Kimchi is a traditional Korean dish consisting of fermented vegetables, mainly cabbage. The fermentation of cabbage to make kimchi encourages the growth of probiotics such as lactobacillus, the same healthy bacteria found in yogurt. In addition to probiotics to support healthy digestion, eating kimchi also helps you lose weight. Researchers from Ajou University School of Medicine found that daily consumption of Kimchi improved insulin levels and reduced the percentage of body fat. You can find the Kimchi in the "Asian" section of your local store or you can make this dish yourself.Eat Kimchi as an accompaniment or include it in an Asian-inspired sauté.
You may remember broccoli as a food that your parents forced you to eat when you were little. But your parents were after something: you could say that broccoli is one of the most nutritious foods you can eat. It has a low level of carbohydrates, a high level of fibers, which makes it a perfect food to lose weight. In addition, broccoli contains two components (carbinol type 3 and deindolylmethane) with powerful capabilities against cancer, especially effective against breast, prostate and ovarian cancer. Fresh or frozen, raw or cooked: it does not matter how you eat it, just eat it.
Spinach is your player of nutritional utility due to its broad spectrum of nutrients. It contains 18 different vitamins and minerals, ranging from iron to vitamin A. When you're looking to add more spinach to your diet, buy packaged spinach and triple wash. Packaged spinach has a sweeter flavor and is more tender than ordinary. This vegetable is versatile so you do not have to limit yourself to consuming it only in salads. Fill an omelet with wilted spinach and feta cheese for a nutritious breakfast. You can easily increase the number of servings of vegetables in your day by adding a handful of spinach to a shake. Spinach has a mild flavor that blends well with the berries found in most smoothies.
Cottage cheese with live crops
Cottage cheese is a cottage cheese that has high levels of casein, a milk protein that your body absorbs slowly, feeding the muscles. In addition to its high levels of casein, cottage cheese contains live cultures, or probiotics, that play functional and nutritional roles. Live cultures are needed to make this cheese. Nutritionally, probiotics help repopulate your intestinal tract with healthy bacteria that promote healthy digestion and can play an important role in the treatment and prevention of colon cancer. Although cottage cheese contains only small portions of lactose, it can be a lot for those who have lactose intolerance. For those who face that problem, you get lactose free cottage cheese. You can eat this cheese as a sandwich only or combined with berries, molasses and cashew flour for breakfast or a light lunch.
People have eaten nuts for thousands of years, with reports of walnut cultivation dating back to the Roman Empire. Researchers at the University of Oslo in Norway found that walnuts contain more antioxidants than other 1111 tested foods, leaving only after blueberries. Antioxidants play an important role in our bodies fighting with molecules called "free radicals", which if allowed to act can accelerate the signs of aging and cardiovascular disease.To maintain the highest level of freshness, the nuts should be stored in the refrigerator. Can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They can be added to a smoothie because they have a neutral flavor and will not stay in the bottom of your blender like almonds.
Eggs with omega-3
The "Perfect refrigerator" menu
Bringing healthy foods to your kitchen is only the first step in making the change. You also have to know how to incorporate those elements into your meals. Here are five ideas:
Mix 1 cup of cottage cheese with half a cup of blueberries and 1 tablespoon of chia seeds.
Chop 2 tablespoons of nuts to make them powder and mix them with a teaspoon of olive oil to form a nut paste. Scatter over a salmon fillet and bake at 350 degrees Fahrenheit for about 10 to 15 minutes until the fish is flaky. Serve the fish with 2 cups of steamed broccoli.
Skip a cup of kimchi, 2 cups of packed spinach, 2 teaspoons of olive oil and a clove of garlic. Serves as an accompaniment to a roast beef or pork tenderloin.
Mix two new ones with omega-3, a small handful of packaged spinach, 1 ounce of Canadian ham and half sliced onion for a quick and nutritious portable breakfast.
In a bowl, combine 1 cup of blueberries, 1 cup of raspberries and a quarter cup of walnuts. Leave in the refrigerator as a healthy snack.