Food Day 12

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.

Reminder

Low calorie, unsweetened cranberry juice and carrots are relatively low calorie while being an excellent source of vitamins and minerals.

Cranberry Juice

Methods

1. We recommend 100% pure juice, rather than the sweetened packaged kinds consumed after diluting with water or the cocktail blends
2. Make your own cranberry juice using a juicer. This guarantees freshness and purity.
3. If pure cranberry juice is not present, any form of cranberry juice (frozen, powdered etc.) is also good. Just make sure to check the labels for any harmful additives.
4. Serve at breakfast and consume with meals for maxiumum absoprtion
5. Instead of sugary drinks or alcohol, drink cranberry juice
6. Fruit juice should replace the consumption of fresh fruit

Benefits

• Boosts immunity and helps prevents cancer. Cranberry juice is high in vitamin C, a vitamin that acts as an antioxidant while also assisting the immune system.

1. Possible antibacterial and anti dental plaque properties. Certain studies have shown that cranberry juice acts against the H. Pylori bacteria that causes dental plaque and peptic ulcers however further research is needed to confirm these results.

Carrots

1. Can be bought fresh, frozen, canned or even pickled
2. Eating carrots raw or steamed provides the most nutritional value.
3. One serving (approximately ½ cup of carrots) size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram of protein.
4. Get the most nutrition out of the carrots by cooking, grinding, juicing, or proper chewing. Cooking also kills any bacteria and virus that may have infected the carrots.
5. To get the most nutrition out of the carrot, cook the carrot in oil because some fat is required to absorb the beta carotenoids found in carrots

Eating Methods

1. Carrots should be peeled and washed before consuming
2. You can shred the carrots to use in coleslaw, salads, wraps or in baked goods such as in carrot cakes or carrot muffins
3. Carrots sticks make great snacks and are frequently used in vegetable trays. Serve carrots with dips or hummus.
4. Carrot juice is very popular because of their sweet mild flavor

Storage

• Carrots best stored in the refrigerator in a sealed plastic bag
• remove green tops before storing to prevent the greens from drawing out moisture and nutrients from the roots

Benefits

• Reduce cancer and cardiovascular disease risks. Carrots contain the antioxidant, beta carotene which is converted to vitamin A during digestion. Antioxidants neutralize cancer causing oxidants in the body.
• Vision maintenance. Vitamin A is important in maintaining the sensory cells of your eye.
• Healthy Skin. Carrots contain vitamin E which help promote health skin
• Infection prevention. The vitamin C, present in carrots help maintain the immune system while also acting as an antioxidants

Promotes health digestion. This vegetable is high in fibre which helps maintain a health colon with regular digestive habits. Fibre also helps you feel full so that you consume less sugar.

Bonus Tips

Troubleshooting

Read more

First off, congratulations! You’ve made it through 11 full days of an intense, challenging new diet. Chances are, you’re noticing plenty of changes in your body, and some may be extending into your mind as well. And if you’re like many people who improve their health through the 30-day diet, not all of the changes are good ones. It’s not at all uncommon for dieters to near the halfway point of the diet feeling tired, weak, and lackluster in body and mind. This may be due to the fact that your new diet is low in carbohydrates – active people especially suffer from this sort of shift. Luckily, with a few additions to your meals, you’ll be back on your feet in no time.

• It All Comes Down To Energy

Around day 12, your body is well on its way into the new diet, and several adjustment periods have already ended. In this phase, however, an energy debt can pile up from the first part of the 30-day plan. While your diet no longer includes bad things like cheap sugars, it may be lacking carbohydrates, a major energy source for your body. Low-carb choices, depending on your lifestyle, might not always be the best for your body.

• Healthy Carbs

It might seem counterintuitive, but we all need carbs to live healthy, energetic lives. The good news is, there are plenty of natural carbohydrates to be found. If you’re feeling tired, we recommend eating carb-dense vegetables and fruit in every meal. Top choices include berries, bananas, and baked sweet potatoes. These natural alternatives will give your body energy without slowing you down.

• Find The Right Balance

Carbohydrates aren’t the body’s only fuel source. Natural fats can also provide energy for active people, even those looking to lose weight. If you’ve hit day 12 feeling sluggish and exhausted, you may want to mix in almonds or walnuts: these natural fat sources will help you get through the day. The more active you are, the more important it is for your body to take in energy from protein, carbohydrates, and fat to achieve everything you’d like to throughout the day.

Featured photo credit: efdreams.com via google.ca

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