Your guide to the healthiest foods in the supermarket.
Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!
This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.
EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.
2. BLACK BEANS
Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!
EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.
With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats.
EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go
Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.
EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.
Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.
EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.
6. DARK CHOCOLATE
According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.
EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.
Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.
EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.
This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.
EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.
Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.
EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.
Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.
EASY EATING TIP: Add to salads, soups and stews for some extra oomph.
EMERGE INSUANCE AGENCY
Simple changes to your lifestyle can help you lose weight and keep it off.
By Kathleen M. Zelman, MPH, RD, LD
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":
SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.
EMERGE INSURANCE AGENCY
Many people wish they lived a healthier lifestyle. Whether it’s losing weight, eating more nutritious food, being more active or reducing stress there’s one common obstacle that seems to derail our best intentions: life’s hectic pace. Fortunately, there are some simple steps you can take right now to embark on a better, healthier life.
1. Work some exercise into your daily routine
Regular exercise is one of the most important parts of a healthy lifestyle, but it’s also one of the most difficult things to work into your schedule because of time constraints. However, there are some easy ways to break a sweat without blocking out a ton of time.
One misconception is that a good workout is a long one, but there are great health benefits that come from doing short, intense bursts of activity. Doing high level cardio – like running, biking or taking a brisk walk – for only 20 minutes can make a big difference.
If you work in an office you probably sit a lot, which is detrimental to your overall wellbeing, so get up and walk whenever possible – take the stairs or just stand up and move around. If you want an extra challenge, there are many desk exercises you can try.
Despite the benefits of exercising in your regular locations, going to the gym still has its unique benefits. To motivate yourself, always have a gym bag with you. Going during off-peak hours means you can use all your favorite machines and maximize your time.
2. Eat better by planning ahead
It can be easy to forgo cooking healthy food in lieu of what’s fast and readily available, especially when you’re working full time. A more nutritious option can be just as convenient and a lot easier on your budget with some thoughtful planning.
Bringing a lunch to work is one of the best ways to introduce nutritious food into your diet and remove the temptation to eat a high calorie fast food meal. Prepare big meals like soups and salads that you can store and eat throughout the week if cooking beforehand is tough to do on a regular basis. Another good plan is to have a stock of healthy snacks like granola bars, dried fruit and nuts at your workplace for days when you’re hungry or don’t take a lunch. When you do eat out with co-workers, look for menu items that are lower in sugar, sodium, fat and calories.
3. Make sleep a priority
Getting enough sleep each night is one of the simplest changes you can make in your daily routine. The Center for Disease Control recommends that adults get 7-8 hours of sleep a night. A good night’s sleep will help you function at your peak during the day, but not getting enough sleep puts you at a higher risk for contracting chronic diseases like diabetes, cardiovascular disease, obesity and depression.
Limiting caffeine consumption, not doing heavy activity before bed, making your bed as comfortable as possible and cutting back on naps during the day will also help ensure you get a good night’s sleep. Another tip is to limit screen time before nodding off. The light emitted by smartphones, tablets, laptops and TVs interferes with your body’s natural rhythms and can make it harder to fall asleep. While staring intently into a phone in bed is not good for you, there are apps that can help you stick to a sleeping schedule and some will also analyze the quality of your sleep each night.
4. Create breathing room
Try to carve out as much time as possible to recharge and refresh – it’ll make you happier and healthier. Take a walk and get some natural vitamin D from the sun, but remember to put sunscreen on. You can also read a book, take up a hobby or just do something you love. All of these things will help reduce stress and restore your energy.
5. Connect with others
Human beings need time with others to thrive. Set aside time for friends and family, do a random act of kindness or volunteer for a cause that’s important to you. Remember, your emotional wellbeing is just as important for your health as your physical wellbeing.
6. Start small
One of the best ways to set yourself up for success is to make one or two small changes at a time and build from there. Following these simple steps can help you get on the road to a healthier lifestyle in no time!
EMERGE INSURANCE AGENCY
* Content provide via Mercury Insurance - Issue #135
Winter is the perfect time for a great hearty stew or soup. Coconut milk and a little spiciness create a wonderful trill for anyone's taste buds. Try this easy recipe and let me know what you think.
ABOUT THIS RECIPE
"1 pot, 1 hour = simple, incredibly tasty vegetarian meal. Truly a delightful change from ordinary lentil stew or soup. Make sure you have a hunk of great bread to sop up the stew juices or you'll end up using your fingers! Add a salad for a complete meal."
Cecil B. Williams
EMERGE INSURANCE AGENCY
Cecil Williams -