Let’s admit it…as much as we try to stay committed to our healthy eating habits, it is more difficult to do over the holidays. There is more get togethers with friends and family – which automatically means more snacking, more sweets, more wine and more rich foods to tempt us. My family’s schedule and routine are totally different during the holidays and as much as I try to keep the junk out, it has a way of sneaking in (hello hot chocolate and netflix).
In order to re-charge our nutrition for the New Year, here are 3 Superfoods I will be adding to the grocery basket once the leftovers are gone.
1. ORGANIC GREEN TEA
Green tea has many well-researched health benefits when it comes to disease prevention. It is abundant in antioxidants and flavonoids which are responsible for protecting DNA from damage. Drinking green tea has been found to help reduce the risk of developing several types of cancers. Green tea has cardio-protective effects – it reduces the risk of stroke and heart attack. Regular green tea consumption can also benefit cognition and improve memory. It has also been found to help improve insulin resistance in type II diabetes, help improve mood, prevent dental cavities boost metabolism and improve fertility.
How much should you have: Minimum of 2 cups per day. If you are sensitive to the effects of caffeine try decaffeinated organic green tea instead.
2. GREENS – SPINACH, ARGULA, KALE, SWISS CHARD
Greens are nutrition power houses. Regular intake of greens can help prevent constipation (fiber), sharpen your eyesight (vitamin A), help build bones (calcium and vitamin K), prevent anemia (iron) and prevent cancer (antioxidants). When you consume greens, there are also added health benefits of the items you add to the greens such as olive oil, nuts and seeds and other fruits and vegetables.
How much should you have: Commit to eating at least 2 big handfuls of mixed greens daily. Once you achieve this, challenge yourself to double this goal!
3. WALNUTS
Walnuts are rich in fiber, Vitamin E, minerals, phytosterols, antioxidants and omega 3 fatty acids. They help to improve cardiovascular function in healthy people as well as those who have type 2 diabetes. Walnuts also help to decrease LDL cholesterol and CRP – an inflammatory marker in blood. Consuming walnuts also prevents cognitive decline and improves memory.
How much should you have: 1/4 cup per day is all that is needed to reap the health benefits.
The best part about consuming the above super foods is how easy it actually is to incorporate them into the daily routine. Here is an example starting with breakfast: 2 handful of greens with 1/4 cup of walnuts and a sliced boiled egg drizzled with olive oil and a cup of organic green tea.
So simple, so easy and so good for you.
