Wednesday, January 8, 2014

WELLNESS WEDNESDAY : MY TOP 10 FAVE FOODS


1. Kale and other greens


I love dark leafy greens and always have either kale, bok choy, spinach or collard greens in our house. They go daily to my smoothies as well as salads and other meals. It is good to remember to rotate your greens so you don't eat the same thing every week. My favorite,kale, is high in iron, A-, C- and K- vitamins, protein, calcium and helps detox the body. 
2. Quinoa

First of all, quinoa takes only about 12 minutes to cook (hurray!), but is also one of the most protein-rich foods we can eat (it's a complete protein containing all nine essential amino acids). It also contains almost twice as much fiber than other grains, iron, lysine, magnesium, manganese and B2 (Riboflavin). Replace rice, pasta and potatoes with quinoa and feel the difference!

3. Nuts and seeds

Raw, unsalted almonds are my favorite and I eat them every day. They have tons of calcium, and also contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer.
Couple of Brazil nuts a day, can keep cancer at bay. They're a good source of protein, copper, niacin, magnesium, fiber, vitamin E and selenium.
I sprinkle Sunflower seeds on top of almost everything (can help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium and copper).
Chia seeds I use daily in my smoothies and make chia puddings to take with me to work (rich in omega-3 oils, protein, anti-oxidants, calcium, and fiber). 
4. Blueberries

Bursting with antioxidants, blueberries are also a good source of vitamin C, vitamin K and fiber. They may help to prevent degenerative diseases, including cancer, heart disease, stroke and memory loss. I throw them in my smoothies and my breakfast chia puddings. Oh, and pies.
5. Dark chocolate

It took me a little while to learn to like the taste of dark chocolate since I've munched sugar-filled milk chocolates all my life. But taste buds are highly adaptable, and mine learned to like dark chocolate quite quickly. This is great because dark chocolate can help prevent heart disease (contains flavonoids= antioxidants)and improve your mood (endorphins and serotonin = anti-depressant). 
6. Hemp

Hemp seeds go to my smoothies and toppings of my salads. Hemp is high in protein and fiber, with balanced omega 3 and 6 fatty acids. 
7. Avocados

I love avocado on top of my sandwiches with some tomato, hot sauce, salt and pepper. Avocado is rich in A-, C-, E-,K- and B6-vitamin, potassium, healthy fats and all 18 important amino acids which makes it a high-protein fruit. You can also replace butter with avocado in some baked goods due to it's similar consistency.
8. Lemons

I start my mornings with a big glass of warm lemon water every single day. Lemon helps the liver to dump toxins by stimulating its natural enzymes (clear skin) and provides a huge dose of antioxidant vitamin C. Lemons are also a good source of electrolytes, such as potassium, calcium and magnesium, flavonoids and help balance your body's pH level since they are alkaline-forming.

9. Coconut

Raw coconut water is a good source of B vitamins and potassium, electrolytes, enzymes and amino acids. I use it in my smoothies in place of water sometimes. Coconut oil has been my choice of cooking oil for a couple of years now. The main fatty acid in coconut oil is an efficient killer of pathogens (fungi, bacteria, viruses).
10. Kombucha

Anytime I'm at work, I have bottle of kombucha there to keep me feeling good. Kombucha stimulates digestion, enhances the immune system and improves liver function. And it tastes quite delicious! Great low-sugar alternative for soda. Even my hubs likes it!

1 comment:

  1. I agree with you on all of these. YUM YUM YUM! But I especially like kale, almond flour, brazil nuts, avocados and chia seed kombucha - why oh why can't I get it in Finland!?!

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