I have recently been introducing more whole, natural foods into my diet. With my busy schedule, getting up every morning at 3:30 am and having appointments booked from 5am-noon and then again during the evening hours, I have resorted to a lot of fast food for my sustenance. I wasn't necessarily eating junk but it is easy with all the fast food restaurants to grab a bite to eat on the go. Food manufactures know we are all on the run with busy schedules and offer many tasty, high fat, processed foods. The only problem... most of these highly processed foods contain a lot of sodium and preservatives which can cause a host of medical problems.
With a little planning, it is possible to increase our whole, natural food intake. This will increase more natural vitamins and minerals as well as nutrients our body can better process and use for healthy living. Here are some ways to add some plant foods into your diet...
ADD SPICES AND HERBS
Instead of adding flavour with salt, try using spices and fresh herbs to enhance the flavour of your favourite foods. Herbs and spices contain anti-inflammatory, anti viral and antibacterial compounds to our nutrient intake. Cinnamon has been found to lower blood sugar in people with who are pre diabetic and in diabetics as well. Tumeric, which comes from the tumeric root is a great anti-cancer food and is used in a lot of curry dishes. Basil added to some tomatoes slices and mozzarella cheese not only provides a nice light meal but is loaded with antioxidants and provide many health benefits. There are many herbs and spices which are loaded with nutrients that will bring a whole new flavour to change up your meals and add nutrients.
BUY SEASONAL LOCAL FARM STAND FOOD
I am a huge fan of local farmers! I have mentioned local farmers such as the little "mom and pop" stand on Wampanoag Trail heading into Barrington, Four Town Farms and Quality Fruitland in Seekonk MA. as well, all have local grown fruits and veggies. There is a local farmer's market on Blackstone Blvd in the park across from the restaurant India where you can buy fresh local produce as well. Websites like Natural Resources Defense Council and Epicurious, can provide information on which foods are in season in your area each month of the year.
Eating local grown food is not only good for our economy but is usually better tasting. It isn't grown in a hothouse or transported thousands of miles. Food that is imported not only can be damaged during shipping but is picked before it is ripe. This loses a lot of natural nutrients and is usually shipped in refrigerated trucks and containers to prevent spoiling. This prevents fruits and veggies from ripening properly. My daughter's boyfriend is from China. His parents grow their own vegetables and herbs in their back yard. Every summer and fall Chao-wen shows up at our house with bags of the most amazing tomatoes, cukes, herbs and various other veggies! What an incredible difference between a fresh picked vegetable or fruit verses store bought versions! Anytime Alexis is sick, she comes home with some Chinese holistic herbal remedy. It inspired me to try planting some veggies myself this year.
CAN CONVENIENT BE HEALTHY?
Most every processed food are loaded with sugars, fats and preservatives. I've already discussed in previous blogs big manufactures who add GMO products and high fructose corn syrup to their foods to cut production costs and enhance shelf life. When we think of fast food, images of McDonalds, Dominos and prepackaged food immediately come to mind. But, there are whole nutritious groups of fast food. Whole foods such as fruits and nuts make great snacks and breakfast on the run.
The best snacks are a combination of protein and fiber as they work together to keep your blood sugar balanced and energy level higher for longer periods of time. Some quick breakfast or snack ideas include; an apple (or other seasonal fruit) with some almonds (or other nuts); veggies and humus; black beans, quinoa, and salsa; a homemade muffin made with almond flour (for more protein and healthy fat); a snack-size baggie of mixed nuts, seeds and dried fruit; homemade egg salad; a container of Greek yogurt with some chia seeds and berries. Many of you have seen me walking around the gym with my mason jar filled with different smoothies. I am full all morning sipping from the various fruits and veggies blended together. One of my favourite smoothies is listed below. It is loaded with fiber, vitamins and minerals. It contains a healthy portion of complex carbs and protein as well! Taking a little time each week to shop for ingredients and put them together into small packages will save you time and money during the week when you're on the go.
My Favourite Smoothie
1 1/2 cups Unsweetened Almond milk
Large Handful Baby Spinach
2 TBS Flax Seed, Chia Seed Mix (bought at Stop And Shop)
1 1/2 TBS Yeast Flakes (One serving has 8 grams protein! Bought at Stop and Shop)
2 Medium Bananas Handful Frozen Strawberries or other fruit.
2 TBS Coconut Oil
*All ingredients are GMO free!
Place ingredients together in order listed. Adding some frozen fruit will keep the ingredients cool when blending. This will prevent "cooking" the nutrients as the blender works and prevent denaturing some of the vitamins and minerals. Poor contents into a large mason jar and add ice cubes for an all day sip as you go drink or divide among family members for a quick, nutritious breakfast or snack!
Experiment with different fruits to change the flavour. Try adding kale instead of spinach. There are many excellent smoothie drink combinations online. It is quick and easy to make!