What you eat, exercising, and getting enough sleep are important for your body to stay in optimal health. Getting enough sleep and staying active will improve your health, and mood and lower your risk of various diseases. However, you need to fuel your body with the right nutrients. Eating processed foods and pastries will lead to low energy, fatigue, and crankiness.
If you choose not to pack your plate with good fats, lean proteins, and fresh produce regularly you can jeopardize your long-term health. Today I will share with you some foods that aid in weight management, protect your heart, and boost your immunity., foods that you should make every effort to eat every week.
Avocado is a fruit that is known for its good fats. Monounsaturated and polyunsaturated fat found in avocados can reduce the risk of heart disease. One of my favorite ways to eat it is on toast. Try the following recipe.
Avocado toast:
1 slice whole grain toast (3/4 inch thick)
Ingredients
1/2 large ripe avocado, thinly sliced
1 teaspoon lemon juice
1/8 tsp. ground pepper
11/2 ounces burrata or fresh mozzarella cheese
1 teaspoon finely sliced fresh basil
1 tsp. minced fresh chives
pinch of Aleppo pepper
Directions
Top toast with avocado. Drizzle with lemon juice, and sprinkle with salt and pepper. Top with burrata or mozzarella, basil, chives, and Aleppo pepper.
Beans are an affordable source of protein and fiber as well they contain vitamins and minerals like protein, iron, and folate. Pack them into tortillas, grain bowls, dips and more.
Blueberries are packed full of nutrition. One cup contains 80 calories and contributes essential nutrients, like vitamin C, vitamin K, manganese, dietary fiber, and polyphenols. Eat them to reduce your risk of heart attack, stroke, and increased good cholesterol (HDL).
Try this mermaid smoothie.
Ingredients
2 peeled frozen bananas
2 peeled kiwis
1 cup fresh pineapple chunks
1 cup unsweetened almond milk
2 tsps. blue spiraling powder
1/2 cup fresh blueberries
1/2 small Fuji apple, thinly sliced and cut into flower shapes ( looks so pretty)
Directions
Combine bananas, kiwis, pineapple, almond milk and spirulina in a blender. Blend on high until smooth, about 2 minutes.
Divide into two bowls, top with blueberries and apples.
Brussels Sprouts, sometimes referred to as “little cabbages”, are a good source of fiber, a nutrient that keeps the heart and digestive system running smoothly. They roast up very nicely with some oil and salt.
Garlic Parmesan Roasted Brussels Sprouts
Ingredients
2 pounds Brussels sprouts, trimmed and halved
1 spall lemon, sliced
4 cloves garlic, sliced
1/4 cup extra virgin olive oil
1 tablespoon chopped fresh thyme or 1 tsp. dried
1/2 teaspoon salt
14 teaspoon ground pepper
1/3 cup finely shredded Parmesan cheese
1/4 cup toasted pine nuts
Directions
Position racks in upper third and lower third of oven; preheat to 425 degrees F
Toss Brussels sprouts, lemon, garlic, oil, thyme, salt and pepper in a large bowl. Divide between 2 large rimmed baking sheets and spread in an even layer.
Roast without stirring for 10 minutes. Switch the pans top to bottom and continue to roast without stirring, until lightly browned and tender, 8 to 10 minutes more. . Transfer to a serving dish and sprinkle with Parmesan and pine nuts.
Not only do eggs have protein, but they are one of the only foods sources of vitamin D. They also contain two carotenoids- lute in, important for brain and eye health. Enjoy them hard boiled, in a scramble, omelet, or atop a burger.
Dark leafy greens are amazing for keeping the sniffles away and promoting a fresh complexion as you age. Leafy greens are also an excellent source of vitamin C, which promote a healthy immune system and aid in wrinkle-fighting collagen. Try baby spinach in salads. kale in smoothies or bok choy in a stir fry.
For a good source of protein and healthy fats eat nuts. They satisfy hunger and curb your appetite. Walnuts support heart health by reducing cholesterol and triglyceride levels. Enjoy them in your morning yogurt or oatmeal. Peanut butter toast or make a trail mix with dried fruit. You may want to try this red cabbage salad.
Red Cabbage Salad with Blue Cheese and Maple Glazed Walnuts
Ingredients
1tablespoon crumbled blue cheese
1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1/4 teaspoon fresh ground pepper
1 tablespoon extra-virgin olive oil
1 teaspoon butter
1 cup walnuts
1/4 teaspoon salt
3 tablespoons pure maple syrup
8 cups thinly sliced red cabbage
2 thinly sliced scallions
1/3 cup crumbled blue cheese
Directions
Prepare vinaigrette: Combine 1 tablespoon blue cheese, 1/4 cup oil, vinegar, mustard, salt and pepper in a mini food processor or blender; process until creamy.
Prepare salad: place a piece of wax paper or parchment paper near your stove. Heat 1 tablespoon oil and butter in a medium skillet over medium heat. Add walnuts and cook, stirring for 2 minutes. Add salt and pepper and drizzle in maple syrup. Cook, stirring until the nuts are well coated and have begun to caramelize, 3 to 5 minutes. Transfer to the paper, spooning any remaining syrup over them. Separate the nuts while they are still warm. Let stand about 5 minutes until cool.
Place cabbage and scallions in a large bowl. Todd with the vinaigrette, serve topped with blue cheese and the walnuts.
Oatmeal is a good option for breakfast or a quick snack. Please buy the old-fashioned oats which are the whole grain. It is a gluten-free grain that is inexpensive and offers protein and fiber.
I so enjoy sweet potatoes and eat them often. The orange color comes from beta-carotene a precursor of vitamin A. The average sweet potato can have up to 600% of your daily dose of vitamin A. Vitamin A is crucial for eye health, bone development, and a healthy immune system. Sweet potato fries are a healthy source of complex carbohydrates so they will keep you full and won’t spike your blood sugar. I eat them with pure syrup, sweet and delicious.
The last healthy food you should eat weekly is yogurt. Chose Greek yogurt or skyr varieties because they have more protein and calcium. Yogurt also has gut healthy bacteria to improve digestion and help with weight management. Stay clear of the fruited varieties, which can be loaded with added sugar and excess calories. You can add toppings to plain yogurt such as fresh fruits or nuts.
Do your body good an strive to eat the foods listed weekly. It will keep you healthy and extend your life.
Until next time,
Peace, Love, and Blessings 💖
