As promised last week, here are five more foods I believe you must start eating.
Grass Fed Beef – Don’t be afraid to eat red meat. Be afraid to eat commercially-raised beef. When cattle are raised properly, their nutritional value is off the charts. Cattle evolved to graze in pastures and eat what is there (grass, hay, clover). Commercially raised cattle are fed a diet consisting primarily of corn and wheat because it is a lot cheaper and fattens them up much quicker. The problem with this practice is that the number of omega-6’s found in the meat becomes extremely high, and this has been directly linked to cardiovascular disease. The benefits of grass fed beef are endless. Cows raised on grass have less total fat, more heart healthy omega-3 fatty acids, more conjugated linoleic acid (a type of fat that reduces heart disease and cancer risks) and more antioxidant vitamins, like vitamin E. Grass fed beef is available at Whole Foods and most specialty grocery stores. You can also go online and seek out a local farmer.
Kale – This is one of the world’s healthiest foods. One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat. It is great for aiding in digestion and elimination with its great fibre content. It is loaded with nutrients, vitamins A, C, E, K, folate, calcium and magnesium. It is great for detoxifying your body and keeping your liver healthy. I go out of my way to have at least 3 servings of kale per week, if not more. It is great in salads, and if you are in the mood to be creative there are numerous recipes online. Give kale chips a try.
Almonds – They are extremely high in monounsaturated fats, which is the same type of health-promoting fats found in olive oil, which have been associated with reduced risk of heart disease. Study after study shows their ability to lower LDL cholesterol (the bad kind) that is believed to come from their high levels of vitamin E. Almonds have high levels of magnesium and potassium that are thought to improve the flow of blood, oxygen and nutrients throughout the body. Almonds are easily broken down into flour, making them an ideal choice to bake healthy cakes, cookies and muffins.
Greek Yogurt – In order to create this little piece of heaven, the yogurt is heavily strained to remove liquid whey and lactose, leaving behind a tangy, creamy product. Plain Greek yogurt has double the protein, half the carbs and half the sodium of the regular variety, keeping you fuller for longer. Because Greek yogurt contains less carbohydrates than regular yogurt, it has less lactose, the sugar in dairy products that can sometimes upset people’s stomachs. This is especially helpful for people who have lactose intolerance. I go out of my way to find the organic plain full fat versions. I like Organic Meadow myself. Add a handful of berries to give it a sweeter taste.
Sweet Potatoes – They are a fantastic source of beta carotene (vitamin A). They are also a good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, vitamin B1, vitamin B2, and phosphorus. The best part about them is that they are a low glycemic/slow burning carbohydrate providing long lasting energy, making them less likely to be stored as fat. Try baking them for 1 hour at 450 degrees. Once they are done, add a pat of butter or coconut oil to them and then sprinkle on some cinnamon. They taste like candy.