Did you Know? Most of us are in a food rut. We eat the same foods prepared in the same way day in and day out. There are pros and cons to this behavior. If you are eating healthy, nutrient-dense, whole foods, this isn't such a bad thing. If you are trying to lose weight, eating the same things simplifies your choices and makes it easier to stick to the plan. On the other hand, eating the same things for breakfast, lunch and dinner every day can get boring and lead to binge eating. You are also more likely to develop food sensitivities.
A great way to improve your health is to try some healthy foods you may not usually include in your daily diet. Here are some of my absolute favorites you may not be familiar with that are staples in my daily menus:
Chia Seeds
This nutrient-dense food is a great source of soluble fiber and essential fatty acids. I put a scoop in my oatmeal and quinoa at breakfast, in my smoothies and bake it into muffins!
Coconut Oil
One of the healthiest fats you can use! It's a great source of medium chain fatty acids which are beneficial for weight loss. It contains lauric acid which fights bacteria and viruses. It has a high smoke point and is the best fat for cooking and baking. I cook my eggs in coconut oil and spread it on whole grain toast and put a tablespoon in my smoothies!
Beets
This under-utilized vegetable is loaded with vitamins and is one of the best liver and blood cleansers around. It's delicious roasted with a bit of coconut oil and a sprinkle of sea salt or simply grated raw on to your salad.
Sprouts - especially broccoli sprouts
These nutritional powerhouses are rich in vitamins, minerals and phytochemicals that may prevent cancer and reduce inflammation. I put some in my smoothie in the morning and sprinkle some on my salads. Include them in your sandwiches and wraps as well.
Green Foods: Spirulina and Chlorella
Spirulina is an algae that contains the most remarkable concentration of nutrients known in any food, plant, grain or herb. It's the highest protein food - over 60% all digestible vegetable protein. It has the highest concentration of beta carotene, vitamin B-12, iron and trace minerals and the rare essential fatty acid GLA. All this makes spirulina a great whole food alternative to your typical multivitamin pill. I begin every day with a green drink that is based on spirulina. It's the one thing I will not do without!
Chlorella is another nutrient-dense superfood that contains 60% protein, 18 amino acids (including all the essential amino acids), and various vitamins and minerals. It is an excellent detoxifier, especially for removing heavy metals from the body. It's even been used to help protect the body from the effects of cancer radiation treatments. It's one of my mainstays as well. I cycle Chlorella with Kamut or other cereal grass powders in my green drinks.
Beans and legumes
A great source of soluble fiber, plant protein and low in fat - what more could you want? They're a delicious addition to your salad; pureed they can "hide" in pasta sauce, burgers, even brownies and cookies bumping up the nutritional value! Black, red kidney, pink, navy and cannellini beans, chick peas, lentils, peas - take your pick!
Grain-like seeds: Quinoa, Millet, Buckwheat and Amaranth
To satisfy your craving for a grain, yet avoid wheat, try one of these gluten-free superfoods. Use them for breakfast, lunch or dinner. They are loaded with vitamins, minerals, protein and fiber. They even feed the good bacteria in your digestive tract and enable your body to produce serotonin. Simply be sure to soak or sprout them before cooking.
Nuts and Seeds
Nuts are one of the best sources of plant protein; rich in vitamins, minerals, fiber, phytonutrients and antioxidants such as Vitamin E and selenium; contain plant sterols and heart healthy omega-3 fats. They are high in calories, so use them in moderation - but definitely use them! Unsalted, raw are best and soaking releases the nutrition.
Seeds like pumpkin, flax, sesame, sunflower (and Chia above) are a great way to add lignans, vitamins, minerals, fiber and essential fatty acids to your meals. Sprinkle on your oatmeal or salad to add crunch and nutrition or add to your favorite muffin or pancake recipe.
Yogurt and Kefir
These fermented foods are loaded with probiotics (good bacteria). They provide easily digestible calcium, help with regularity and produce B vitamins. My only caution is to be sure to choose plain, unflavored yogurt and kefir. The flavored ones have too much sugar. You can add some vanilla extract, stevia or cinnamon and mix with fruit for a refreshing snack.
Eggs
There are myriad health benefits that come with eating eggs: they're packed with easily absorbable vitamins and minerals as well as lecithin and choline; a great source of protein, containing all nine essential amino acids. Eggs are not the "bad guys" any more! Choose organic, free-range or omega-3 eggs for the highest nutritional quality.
These are just a (very) few of my favorite healthy foods. Try including a few in your meals and you will automatically increase the nutritional value. Don't forget to use spices and herbs - liberally! That's the easiest way to add flavor, color, interest and nutrients to your meals.
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