When you start your journey to a healthier lifestyle, (whether that be losing weight, toning up, increasing your energy or even simply your confidence) one of the best things you can do to avoid temptation is to restock your kitchen with foods and items that include whole grains, fruits, vegetables, olive oil, canola oil, nuts and protein to ensure that you have access to healthy food around the clock.
These food items mentioned will affect your metabolism helping you to lose weight, also help prevent chronic diseases, improve your eyesight, keep your mind sharp and fuel your body with the energy it needs for your daily activities, so it would be wise to consider specific items when you go to the supermarket.
Apples are packed with over 4 grams of fiber (per medium apple) and water, leaving you satisfied and without craving any food for hours. About one gram of an apples fiber is the soluble kind, which helps to slow digestion of food and entry of glucose into a person’s blood stream preventing spikes of sugar and insulin that leads to type 2 diabetes and it prevents high blood pressure.
In a more recent study, results have shown that eating an apple everyday protects against Parkinson’s, reduces risk of developing cancer such as Alzheimer’s by 23%, decreases risk of Diabetes and chewing an apple stimulates production of saliva in your mouth which reduces tooth decay lowering levels of bacteria.
Avocado is a high calorie fruit providing around 240 calories and 3 grams of protein, more than two-thirds of those calories come from mono-unsaturated oleic acid. Oleic acid is a compound found in avocados. It is a healthy mono-unsaturated fat(MUFA) which triggers your body to quiet hunger. Studies have shown that mono-unsaturated fats such as oleic acid are more likely to be used by your body as a slow burning energy source than saturated fat.
Blueberries are known for their anti-aging effects, also one cup serving sets you back 80 calories helping you feel full with only 4 grams of fiber. It is considered a super-food because of their antioxidant content and high vitamins such as vitamins C, E, riboflavin, niacin, and folate. According to recent studies, catechins that are found in the blueberries activate fat burning genes in a specific abdominal fat cell assisting in belly fat loss. Researchers has concluded that compounds found in blueberries reverses age related memory loss and motor skill decline.
Pears are so high in fibre in comparison to other fruits which prevents cancerous growths in the colon and most of the fibre is soluble providing stomach-filling, cholesterol lowering and sugar blunting effects. In a recent study, people who eats 3 pears a day consumed fewer calories and lost much more weight than those who did not, also one pear packs 15% of your daily recommended amount of fibre.
Brocolli has no fat and makes up of 60% of carbohydrates, and 40% of protein including a lot of water, vitamins and minerals such as vitamin E, thiamin, riboflavin, calcium, magnesium, selenium, phosphorus, iron and pantothenic acid. It’s carbohydrates require time to digest and is slow releasing giving long hours of energy after each meal.
Spinach is popular in vegetarian diets because of it’s high amount of nutrients and vitamins such as vitamins A, C, E, K, riboflavin, B6, folate, iron, calcium, magnesium, potassium, copper and phosphorous. It is a high fiber vegetable which makes you full and does not cause water retention. It is also a powerful disease fighting antioxidant that reduces risk of developing cataracts, heart disease and cancer.
Alfalfa Sprouts contain high amount of nutrients such as calcium, folic acid, phosphorus, magnesium, potassium and zinc and vitamins A, B complex (B12), C, E , K and can be a source for chlorophyll. It also reduces inflammation which helps people with arthritis and other inflammatory disease.
Cucumbers are a great source of silica. This mineral is used to strengthen the connective tissues made up in our skin. It is a high source of fiber which supports weight loss and intestinal health and include nutrients like vitamins A, C, folic acid, potassium and magnesium.
Almonds are high in vitamin E, vitamin B2, copper, magnesium and phosphorus concentrated in protein. The majority of fat is heart healthy mono-unsaturated fat. They are also low in calories making them perfect for an easy weight loss snack. In addition, you will be consuming a healthy amount of fiber which will satisfy your hunger leaving you feeling full for much longer.
Cashews are high in antioxidants, phosphorus and mono-unsaturated fats and with a lower fat content than most other fruits. It also contains no cholesterol. In addition, mono-unsaturated fats in cashews improve blood circulation and produce good cholesterol. It also contains less saturated fat than other nuts. It is high in fiber which helps with weight loss (eating too much cashew nuts cause weight gain so be careful).
Pumpkin Seeds are high in essential fatty acids, potassium, phosphorus, magnesium and vitamin K which are beneficial for arthritis and helps lower cholesterol.