If you have slid into the habit of grabbing what-ever is available on the fly when you are busy, it isn’t enough to think, “Tomorrow I will start to eat healthier.” The only way we actually do what we promise ourselves is when we take actual steps and make changes.
Visualize what healthy foods are
Make a plan how to have them constantly available
Avoid the fillers and nutrient lacking junk foods, fats, sugars and high in salt processed stuff
What are healthy foods?
Dark colored fruits and veggies: rich in flavonoid antioxidants, according to an article published in “Psychopharmacology”, showed a diet of 2 percent blueberries led to greater levels of nerve growth in the learning and memory centers of the brain, called the hippocampus. A 12-week blueberry increased diet improved the spatial working memory in old animals as well. Reservatrol can reverse damage in the brain, even alcohol-induced brain damage. Other berries high in reservatrol include cranberries and bilberries.
Freezing dark berries before eating makes the anti-oxidants easier to be absorbed by the body.
The “Journal of Neuroscience Research” says scientists have found a way to prevent the formation of amyloid, a bad protein that causes twisted fibers in the brains of Alzheimer’s patients. Eating blueberries and other dark colored berries high in polyphenols, improve the function of mitochondria, the energy powerhouse in brain cells. Other health beneficial veggies are beets, sweet potatoes, red and purple cabbage, eggplant, purple cauliflower and kale, also help to reduce bone loss.
Orange fruits and vegetables: Oranges, mangoes, apricots, persimmons, cantaloupe, carrots, sweet potatoes, pumpkins, and the like, are rich in anti-oxidants like beta carotene, vitamins A & C, and folate to promote healthy eyes, fight infection and inflammation, healthy skin.
Greens: kale, collards, broccoli, spinach, leafy veggies, lettuce, cabbage, Swiss chard are all in the nutritious powerhouse family with calcium, vitamins A, C and K, folate and potassium. Needed for healthy bones and to protect the heart and liver, plus lowers the risk of cancers, like breast cancer.
Proteins: lean ground sirloin, chicken, salmon, other fish, eggs, baby soybeans, milk, cottage cheese, other dairy cheeses, nuts, sunflower seeds, nuts, and yogurt. Promotes strong bones and teeth, nails and hair, builds and repairs tissue, builds enzymes, hormones, and chemicals the body needs to function properly. Also creates building blocks for muscles, cartilage, skin and bloods.
Micro-nutrients like proteins are needed through better food sources. Extra protein does not build more muscle, only exercise increases muscle mass.
New Super Grains: A new trend discovery. A grain called Teff, quick cooking and has the leading calcium content in any other grain, Great source of vitamin C, not normally found in grains. This super grain is also high in resistant starch, which effectively manages blood sugar levels, weight control, and colon health.
Busy People Can Eat Healthy and Save Money
The key to having plenty of healthy food to replace the snack nutrient robbers, is to pre-plan your foods. Purchase a set of inexpensive containers with seals. Keep everything together in your fridge; smaller containers for grains and berries, medium for already chopped vegetables, and larger containers for mixed fruits and nuts, salads, and already cooked meats.
Choose the same day each week to organize your food selections. Doing this when you are not hungry insures you will not overeat while preparing your weekly healthy food source. The freezer is a great place to store surplus berries as the frozen berries are better digested.
Purchase a high powered blender and find some excellent recipes for “green smoothies”. The best way to get healthy doses of raw nutrients like kale, spinach and cabbage is to mixed them with sweeter fruits like apples and berries for a “to go” beverage, when there is not enough time for a meal.
Purchase your favorite healthy foods by bulk at stores like Costco or Wal-Mart; store them in the freezer or zip-lock baggies to keep them fresh longer. Also have sandwich bags with fruits, nuts, and grains to nibble instead of those dreaded chips, pretzels and high calorie crackers.
http://www.nutrition-and-you.com/blackberries.html, http://healthyeating.sfgate.com/blueberries-brain-6973.html, http://www.mnn.com/food/healthy-eating/stories/superfoods-11-berries-to-improve-your-health, http://blog.foodnetwork.com/healthyeats/2010/10/19/eating-by-color-orange/