Day 4: Replace Unhealthy Foods with Superfoods

So far so good, right? If you’re including the foods we recommend to you every day, you’re making a great progress in improving your diet! Take a look at the foods you should start to include in your diet for today.

Eggs

Methods

1. Hard-boiled eggs, scrambled eggs and omelet are some healthier ways for eating. Eggs can also be fried, baked, or poached.
2. For healthy individuals, it is best to eat both the egg white and the egg yolk for maximum nutrient absorption.
3. Cook eggs until the yolks are firm. Scrambled eggs should not be runny for example.
4. To fry the eggs, you can use butter or vegetable oil but do not use bacon grease.
5. Eggs should be stored in the refrigerator.
6. If the contents of an egg smell unpleasant or the color is unusual, we do not recommend consuming the egg.
7. We also do not recommend eating eggs raw or undercooked because raw eggs have the risk of being contaminated with salmonella. Eggs that are cracked or out of date should not be consumed.

Health Concerns

• We recommend that people with diabetes and possibly high cholesterol or hypertension should watch their egg intake.
• Eating egg whites instead of whole eggs may be a good option for those with diabetes or heart problems but lack a lot of the protein and vitamins found in the egg yolk.
• Avoid quail eggs and duck eggs which have high fat content and more cholesterol.
• Do not consume eggs if you have an egg allergy.

Benefits

• Strong muscles. Eggs are high in protein which is required for building muscles.
• Good energy production. The fats found in eggs are a good source of energy.
• Improve eyesight. Vitamin A, which is found in eggs are essential in maintain healthy eyes.
• High in vitamins and minerals. Eggs are one of the few foods that naturally contain vitamin D. They also contain every type of B vitamin as well as iron.

Tomatoes

Methods

1. Make sure to store fresh tomatoes at room temperature and avoid refrigeration.
2. Make a tomato sandwich (with scrambled or boiled eggs).
3. Eat fresh tomatoes or cherry tomatoes as a mid-afternoon snack.
4. Cooking tomatoes helps destroy harmful bacteria and viruses.
5. Tomatoes can be mashed, diced, and even made into tomato sauce to put on pastas and eggs.
6. Look for the freshest tomatoes at the supermarket and pick the tomatoes that are firm but yield to slight pressure. Avoid tomatoes that are squishy or have unusual smells.

Benefits

• Strong bones. Tomatoes contain a considerable amount of calcium and Vitamin K. Both of these nutrients are essential in strengthening and performing minor repairs on the bones as well as the bone tissue.
• Helps prevent cancer. The antioxidant, lycopene is present in tomatoes which can help prevent oxidants from causing cancer.
• High in vitamins and minerals. Tomatoes are high in vitamins A, B, C and contain potassium. All these chemicals are key in maintaining a healthy body.

Green Tea

Directions

1. Buy natural and organic green, not the bottled green tea which contains a lot of sugar. Not only does this decrease the amount of sugar you consume but it also decreases the amount of unnecessary chemical additives that you drink.
2. Remain consistent with a daily intake quantity and intake schedule.
3. Don’t overdo it. The recommended daily amount of caffeine is 400 mg which is about 2 L of green tea.
4. Green tea can be prepared from a teabag or a powder and combined with ginger
5. To increase nutrient intake, you can also add Acaci Berry, Ginseng, Barley Grass, and Spirulina. Do not add honey, basil leaves, or lemon juice

Directions

Green Teabag Tea

1. Determine how much tea you want. We recommend one teaspoon of tea leaves per cup of water.
2. Place the tea leaves in your tea strainer or sieve.
3. Fill a pot with water and heat it to about 180 °F (80 °C). If you do not have a thermometer, just make sure it doesn’t boil.
4. Place the filled tea strainer or sieve into an empty cup.
5. Pour the heated water into the mug over the tea leaves.
6. Soak the tea leaves in the water for 2-3 minutes but do not go over this time or your tea will become bitter.
7. Remove the tea strainer from cup.
8. Let the tea cool for a few minutes then enjoy
9. For teabags, skip steps 1-5 and simply soak soak the tea bag in the water for about 2-3 minutes. Then remove the teabag from the cup.

Benefits

• Antioxidants. Green tea is natural detox agent because it is high in the antioxidant Epigallocatechin gallate (EGCG) which is able to neutralise free radicals in the body. These free radicals can cause mutations that can lead to cancer.
• Improve digestion. A clean colon helps prevent tumours and cancers caused by unwanted chemicals.
• Weight loss. Less weight means that you will be able to move more. This increases circulation that helps eliminate waste.

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