Life can be very consuming, if you life is like most, you are probably pretty busy. Busy with work, school, family, gossip, sports, gambling, meetings, traveling all sorts of things keep you busy even traffic and loitering. All these events buy your time and you have very little time to do other stuffs like eating. Your eating habit is most likely to have become a routine. Your eating habits plays more like this every day, breakfast –the same cereal, Lunch –Same order from the same food vendor, Dinner –plantain, rice or chicken something. It’s time to expand your food tray. Here’s a list of food you should be eating that you probably are not;
Spinach is a muscle builder that is rich source in plant-based omega-3 fatty acids and Folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related s3xual issues. spinach is also packed with Lutein, a compound that fights macular degeneration (and may help your s3x drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
Dietary Substitutes include: Kale, Bok Choy, Romaine Lettuce
Best ways to serve Spinach:
- Salad: Add Spinach to your Salad.
- Pizza: Drape Spinach over Your Pizza
- Eggs: Add Spinach to your scrambled eggs.
Oats are packed with soluble Fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbohydrate, but the release of those sugars is slowed by the Fiber, and because oats also have 10 grams of Protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.
Dietary substitutes for Oats include: Quinoa, flaxseed, wild rice.
Best ways to serve Oats/ Flaxseed/ Quinoa
- Oats Porridge: Prepare Oats porridge and garnish with sliced, diced or grated Apples, Low-fat Butter, Milk and Honey.
- Flaxseed: Sprinkle 2 tablespoons ground flaxseed on cereals, salads, and yogurt.
- Quinoa Salad: Quinoa has twice the protein of most cereals, and lower carbohydrate. Boil 1-cup Quinoa in 2-cups of water. Let cool. In a large bowl, toss it with 2 diced Apples, 1-cup fresh blueberries, 1/2 cup chopped walnuts, and 1-cup plain fat-free yogurt.
Carrots contain Carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and Rheumatoid Arthritis. Aim for 1/2 cup a day.
Dietary substitutes for carrot: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.
First of all, note that Red Tomatoes are the best; they are rich in antioxidant- Lycopene. Processed tomatoes are just as potent as the fresh ones as they help the body to absorb Lycopene. Research shows that a diet rich in Lycopene can help reduce the risk of prostrate, bladder, lung, skin and stomach cancer as well as reduce the risk of Coronary Artery Disease.
Other Lycopene rich diets include: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava.
Many cultures have claims linking Yogurt to be their own creation. Big thanks to whatever culture yogurt originates from. The 2000 year-old creations help benefits are undisputed. The fermentation process that yogurt undergoes gives reinforcement to the beneficial bacterial in the body. Yogurts are rich in calcium and protein. Did you know drinking yogurt can help boost your immune system? It also provides protection against cancer. Add a cup of yogurt to your daily diet.
Best ways to serve yogurt:
- Ultimate breakfast or dessert: Add blueberries, flaxseed, walnut and honey to your yogurt as toppings.
- Plain Low-fat yogurt can also be added to salad as toppings
- Smoothie: Blend one (1) cup of low-fat yogurt, 1-cup fresh or frozen blueberries, 1-cup carrot juice, and 1-cup fresh baby spinach for a nutrient-rich blast.