Day 2: Replace Unhealthy Foods with Superfoods

Remember, your target is to replace all the unhealthy foods with healthy foods. Take a look at today’s list of foods you should include in your diet!

Quinoa

Originally grown in the Andes, Quinoa has become one of the most popular foods to be consumed in the developed world. It is known for its high carbohydrate and fiber content as well as it’s high protein, vitamin, and mineral levels.

How

1. Buy white quinoa if you have never had quinoa before. Black and red quinoa have their own distinct earthier flavors that may take time to get used to.
2. Make it as a side dish for any meal, or include it in breakfast porridges or salad. For extra flavor, add a bayleaf to your quinoa mixture while cooking it in a pot or a rice cooker.
3. Consume 2-3 servings (48 g) of whole grain foods such as quinoa per day.
4. Soak the quinoa before using it to decrease the phytic acid content which can decrease nutrient absorption.

Cooking Instructions (1 cup of quinoa, yields about 3 cups of cooked quinoa)

1. .Rinse quinoa before cooking, this removes the bitter outer coating of quinoa
2. Put 2 cups of water in a pot, turn up the heat.
3. Add 1 cup of raw quinoa, with a dash of salt.
4. Boil for 15-20 minutes.
5. Let the cooked quinoa stand for 5 minutes.
6. Fluff with a fork and eat.
7. If done right, the quinoa should have a mild nuttier flavor with a satisfying crunch.
8. You can also use a rice cooker to cook the quinoa using a 2:1 liquid-to-quinoa ratio.

Health benefits & facts

• Possibly reduces the risk of obesity, type 2 diabetes, high blood pressure, colon cancer,  and cardiovascular disease.
• Gluten free. This is good news for those who have celiac disease or are gluten intolerant. Quinoa provides a gluten free source of carbs and fiber along with more nutrients and proteins than other grains.
• Healthy colon. Quinoa is high in fiber which is required to clean the digestive tract as well as to keep stool moist.
• Strong bones and muscles. Quinoa is much higher in protein than other grains to help your body become strong.

Herring

Herring is the most widely consumed fish in the world. It is a good source of protein as well as a source of essential fatty acids to help with inflammation.

Methods

1. For the freshest herring, buy your fish directly from a traditional fish monger. If this is not available, you can also buy it from your local grocery store.
2. Make sure the fish is fresh without any rancid odours or mold
3. Herring can be cooked by boiling or grilling. It is best served over a bed of lemon slices
4. The best way to preserve the herring is by pickling the fish with rhubarb. You can then leave this in the fridge as long as it doesn’t spoil.
5. Herring can be stored in the freezer for a maximum of 3 months.

Benefits

• Helps with the maintenance of strong bones. Vitamin D is naturally found in herrings and assists in the reabsorption of calcium by the bones.
• Reduces inflammation while also keeping the heart and brain healthy by the action of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
• Low in mercury. Herring along with salmon and other fish are low in mercury which disrupts normal body functions.
• High in protein. Protein is needed in the production of muscles and tissues for a healthy body
• Source of vitamin B-12, and iron. These nutrients are essential in the maintenance of proper oxygen transport through the circulatory system.
• For other essential minerals, fibre and vitamins remember to drink cranberry juice and eat carrots.

Ginger Tea

Directions

1. Buying ginger in root form is the most cost effective method
2. Avoid ginger that appears to be moldy or rotten
3. Drink ginger tea early in the morning to prevent sleep loss from ginger
4. You can put honey in ginger tea or even add lemon/apple to enhance flavour
5. The Food and Drug Administration recommends no more than 2 grams of ginger for every kilogram of body weight each day. For a 155-pound (70 kg) person, this would amount to a limit of 140 grams of ginger each day.
6. The following people should avoid drinking ginger tea: diabetics, those with blood disorders, those with hypertension, pregnant or breastfeeding mother, or those who have gallstones.

Basic Ginger Tea Instructions

1. Peel and grate the ginger
2. If you are using a saucepan, bring the water to a boil, turn off the heat, then add the ginger. Cover and let the tea steep for 10 minutes
3. If you are using a teapot, add ginger in the teapot and pour boiling water in it. Let it steep for about 10 minutes.
4. If you used a saucepan, strain the water to remove the ginger.
5. Serve and enjoy

Benefits

Anti-inflammatory Effects. Less inflammation increases blood circulation in your and makes it more likely that you will move around. The anti-inflammatory effects extends all the way to the digestive system where it helps reduce bloating.

Anti-oxidants. These chemicals are a crucial part in the maintenance of a health body. They react with cell destroying oxidants to neutralize them.

Stress Relief. Many people report decreased levels of stress when consuming ginger tea.

Vitamins and Minerals. Ginger also contains vitamin C, vitamin B-6, and magnesium.

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