Easy & Healthy Foods to Incorporate Into Your Diet

We are always looking to boost our immunity, look healthier and be energized throughout the day. But what can we do to incorporate healthy foods into our diets while on the go? We have all had days where cooking doesn’t become our first priority, so we’ve compiled a list of simple superfoods, greens and liquid power shots that can significantly benefit your health, even when you are always on the go.

 

1.) Wellness Shots: Easy, simple, and very beneficially for your health. These nutrient-packed power shots will boost your energy and immunity:

 Wheatgrass: This mighty young grass provides a concentrated amount of nutrients, including iron, calcium, magnesium, amino acids, chlorophyll, and vitamins A, C and E (2). Wheatgrass can be taken in 2 – 4 ounce shots on an empty stomach. You typically only need a shot of it a day to reap its maximum benefits. Avoid wheatgrass if you have allergies to certain grasses.

 Apple Cider Vinegar: Deemed a “miracle” product to most, apple cider vinegar is known to be beneficial for both inner and outer health and beauty. ACV aids with digestion, regulates the body’s pH levels, detoxifies the liver, and is rich in potassium. Start by taking 1 teaspoon of apple cider vinegar a day and slowly increase to 2 teaspoons. Only use raw, unpasteurized apple cider vinegar for its full effect (6).

 Ginger: Known for its healthy digestive properties and immune supportive compounds, ginger can be combined with a variety of fruits and spices to give you an all-day boost. Start off with this ginger power shot that contains lemons and cayenne pepper. The lemons help detox your liver and cayenne peppers contain the compound capsaicin, which reduces inflammation, pain and supports metabolism.

                   Ginger, Lemon & Cayenne Power Shot


Ingredients:
1 ½ inch piece of ginger
1/2 lemon
A pinch of cayenne pepper

Directions:
1. Wash ginger and lemon.                                                       2. Partially peel lemon

3. Juice ginger and lemon in your juicer. (Don’t have a juicer?       Combine in blender with some water until smooth)
4. Pour juice shot into a small glass and sprinkle cayenne               pepper on top.
5. Drink it up!

 

2.) Eat A Rainbow of Veggies: To help make eating veggies quick and easy, try buying some frozen since frozen vegetables are processed at their peak ripeness and the flash-freeze locks them in a relatively nutrient-rich state (1). Lightly steaming your frozen veggies is an effective way to cook them and requires minimal work.

Greens: Besides common veggies like lettuce, branch out and incorporate kale, mustard greens, broccoli, cucumber and Chinese cabbage into your diet. A cup of kale or half a cucumber is a great addition to any fruit smoothie. You can freeze these two foods so you have them at hand next time you make a smoothie.

Sweet Veggies: Naturally sweet vegetables like corn, beets, onions, and squash add healthy sweetness to your meals and reduce your cravings for added sugars.

 

3.) Seeds for Your Health: Despite their size, these seeds are packed with healthy fats and a variety of nutrients, since they are tiny, they can be easily incorporated in your diet in many ways:

Chia Seeds: Tiny they are, Chia seeds are an excellent source of omega-3 fatty acids. They are also rich in antioxidants, full of fiber, iron, calcium and magnesium (4). You can add them to your yogurt, smoothie, and cereal or use them for baking if you are vegan or just ran out of eggs. Mix 1 tablespoon of chia seeds with 3 tablespoons of water let them sit for two minutes and watch them turn into a gel that you can use as a substitute for eggs in baking.

Flax Seeds: Similar to chia seeds, flaxseeds are high in fiber and healthy fats such as omega-3 fatty acids. You can eat them whole or grind them up and add them to cereal, yogurt, mayonnaise or mustard and even bake them into healthy muffins, and other baked goods.

Hemp Hearts: Not as common as the chia or flax seeds, hemp hearts (shelled hemp seeds) contain a high amount of essential amino acids (both omega 3 and omega 6 fatty acids) and protein (7). Try adding these as a topping to fruit or oatmeal in the morning for a great energy boost. 

 

References

 

  1. http://www.eatingwell.com/nutrition_health/nutrition_news_information/fresh_vs_frozen_vegetables_are_we_giving_up_nutrition_fo

 

  1. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/wheatgrass/faq-20058018

 

  1. http://www.ncbi.nlm.nih.gov/books/NBK92775/

 

  1. http://www.medicalnewstoday.com/articles/291334.php

 

  1. http://www.probioticscenter.org/ginger-shot-recipes-benefits/

 

  1. https://applecidervinegarhub.org/2013/11/21/take-a-shot-of-acv-every-morning-to-cleanse/

 

      (7) http://www.seedguides.info/hemp-seeds/