Completing Your Goal: Replace Unhealthy Foods with Superfoods

Here comes the last day of superfoods information for you! You should repeat consuming all the foods and drinks we’ve introduced to you so far.

Remember, there really are many delicious choices for healthy foods, you should not let any of the unhealthy foods tempt you!

Today’s list of healthy foods:

Cucumber

Cucumbers are a great source of vitamins, minerals, and fiber. It is great for the digestive system and makes a great addition to sandwiches and salads. Add cucumbers to your diet for a healthy body.

How

Choice and Storage

• Choose fresh cucumbers which are stored in the refrigerated section of the supermarket. This is because cucumbers are very sensitive to temperature changes.
• If possible, we recommend that you buy organically grown cucumbers to limit exposure to pesticides.
• Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips.
• Cucumbers should be stored in the refrigerator in a tightly sealed container if you do not finish it in one meal.

How to Eat

1. Eat both skins and seeds to consume the maximum amount of nutrients.
2. Add diced cucumber to tuna fish or chicken sandwiches.
3. Add half-inch thick cucumber slices to vegetable salads and even sushi.
4. Bring cucumbers to work as a health snack alternative to potato chips.
5. Cucumbers can also be pickled to extend its preservation time.

Health Benefits/Facts

• May help lower stress levels. B vitamins are associate decreased stress levels.
• Good for digestive health. Cucumbers are rich in water and fiber which aids the passage of food through the digestive system.
• Assists with the immune system. Cucumbers contain vitamin C which is essential in maintaining proper immune function.
• High Antioxidants. Cucumbers contain a variety of antioxidants which greatly help the body protect against cell damaging radicals.

Tuna

How

1. We recommend that you purchase canned tuna packed in water or broth. This allows for easy storage and portability. Tuna packaged in oil is usually the moistest and the oil is usually high in omega 3 and 6 fatty acids.
2. It is best that you eat 8-12 ounces of tuna over 2-3 servings per week. Going over this limit greatly increases your chances of mercury poisoning. Yellow fin tuna variety contains the highest amount of mercury risk among the tuna varieties.
3. Canned tuna can be used to make easy sandwiches, can be added to salads, or served with vegetables.
4. If you purchase fresh tuna, make sure it is from a reliable store or fish monger. Avoid tuna that has unusual odors, or brown or dry spots. Stores should be storing fresh tuna on ice.
5. Make sure to put fresh tuna in the fridge as soon as possible and in the fridge if you are not planning on cooking it within the next 2 days. In the freezer, the tuna will keep for 2 to 3 weeks.
6. Wash and gut fresh tuna before cooking.
7. Fresh tuna should be cooked until the internal temperature reaches about 145°F (63°C).
8. We do not recommend relying on tuna for your intake of seafood or omega -3 fatty acids.
9. Make sure you are not allergic to tuna.

Health Benefits/Facts

• Prevents high blood pressure by the actions of omega-3 fatty acids.
• Rich in B vitamins which increase the rate of metabolism and boost the immune system.
• Strong bones. Vitamin D, which is found in tuna, aids in the reabsorption of calcium by the bones.
• Good for building muscles. Tuna is high in protein which helps build the body.

Peppermint Tea

How

1. To prevent unwanted chemical intake, buy tea leaves that are stored in unbleached bags.
2. If possible, by organic peppermint tea leaves to reduce the chances of pesticide consumption.
3. We recommend that you drink peppermint tea before you go to bed.
4. Take peppermint tea with you while traveling. Many people report that it eases their motion sickness.
5. Take peppermint tea bags with you to work. They are easy to transport even though they may cost a little more.
6. Some people report that fennel combined with peppermint tea helps reduce bloating and excessive flatulence.

How to prepare

1. Put a heaped teaspoon of dried organic peppermint leaves into a teapot with a filter or a french press and steep it in very hot water.
2. Leave the leaves in the water for about 5 minutes.
3. No sweetener is needed.

Health Benefits/Facts

• Relieve stomach sickness and stress. Some people report that peppermint tea relieves their stomach sickness and stress.
• Freshens breath. The menthol found in peppermint is very common in this tea as well as other products to freshen up the mouth.
• Caffeine free. Peppermint tea, like most herbal teas are caffeine free which means that you can enjoy the benefits of the tea without the caffeine.

Featured photo credit: We Heart It via weheartit.com

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