On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world's top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It's a good source of heart-healthy fiber and a one-cup serving has almost as much vitamin C as an orange. What's not to love?
Sardines are one of the best sources of heart-healthy, mood-boosting omega-3 fats, and they're packed with vitamin D. And because sardines are small and low on the food chain, they don't harbor lots of toxins as bigger fish can.
This vibrant fruit is chock-full of antioxidants, natural chemicals found in plants that mop up harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer's and cancer. Don't have time to prepare the fruit? You can get many of the same benefits from drinking a glass of pomegranate juice! Don't pass up an opportunity to enjoy the fruit itself, however -- the tart, jelly-like taste is unique and wonderful. A one-cup serving of juice has 150 calories and a half-cup of pomegranate seeds has only 72 calories and four grams of fiber!
Oatmeal has four grams of fiber per cup and research suggests that increasing your intake of soluble fiber (a type found in oatmeal) by five to 10 grams each day could result in a five percent drop in "bad' LDL cholesterol. Also, according to a study in the Journal of Nutrition, eating a breakfast made with "slow-release" carbohydrates, such as oatmeal, three hours before you exercise may help you burn more fat. Here's why: In the study, eating "slow-release" carbohydrates didn't spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn't spike as high, and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.
Quinoa is a delicately flavored whole grain packed with fiber and protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: Research shows that the two together can help you feel full for longer.
Think yogurt in a glass. This drinkable fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per eight-ounce serving. Look for it in your supermarket's dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste.
Lentils are a versatile, budget-friendly and healthy addition to many dinner recipes. A half-cup of cooked lentils contains over nine grams of protein and a jaw-dropping eight grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate.
In general getting more vegetables, fruits, and grains into your diet. They are low in calories, which is good, and they are high in vitamins, minerals, phytochemicals and fiber, which is even better. Experts suggest that you eat five to nine servings of fruits and vegetables every day. If you're having difficult finding the time to do here is a great article on how to get more fruits and vegetables into your day:http://nutrition.about.com/od/fruitsandvegetables/qt/5to9.htm.
Main thing I disagree with here is Oatmeal and also use of the word Grains. As in incorporating more grains into one's diet. There are several grains that don't serve the body well. Grain alternatives like Amaranth, Wild Rice, Millet, Quinoa, and Buckwheat are superior for several reasons and are all seeds or the fruiting body of the plant.
Also informing people in a generic style like telling them to drink Kefir doesn't always equal an helpful outcome for the reader... next thing you know Joe Somebody who doesn't know anything about nutrition and health is picking some up at his local supermarket and drinking it all the time and thinks he is doing good for his body. Most of the kefirs off the shelf are no good. It's best to be culturing one's own Kefir and ideally with unpasturized milk...and then you have to pay attention to the quality of that milk etc etc. Kefir can be incredible for healing the body if made correctly.
The issue with trending foods is that as popular consumer demand increases there can be devastating effects on the culture and environment of where those foods are sourced from. Two good examples are Quinoa and Red Palm Tree Oil (palm oil). I won't provide all the easy answers here go do the homework. Quinoa is a staple in the countries that grow and use it and its causing problems for the native people because of the huge demand to export most of that product. Red Palm Tree Oil in the quest for feeding all of our healthy trendy bodies is leading to major deforestation which is effecting several species of monkeys and other animals that depend on that canopy and those specific trees.
But most of the health speakers out there don't tell the other sides of the story in the health industry. They just parrot what other people say in order to gain credibility in the eyes of the readers so they can then sell them on their educational products, nutritional products, or coaching services. But really what about being accountable for helping to make us all more Eco minded and understanding and demanding sustainable products and greater esponsibilitiy for these companies in the health industry which starts with us being more response-able to all the new information and awareness we are receiving? This is about shifting from educating people about health matters through an Egocentric or Ethnocentric domain/worldview versus providing a broader Worldcentric view and education. Where even our daily food choices are effecting people and other life fields elsewhere. This inevitably happens because of the very vampire nature of having to eat to sustain the finite light body siphoning structures in one's fields.