Food Day 13

These three foods provide a great source of vitamins, minerals, and protein. They are essential for maintaining overall body health especially after a period of detox.

Orange Juice

Methods

1. We recommend one small glass of fresh squeezed orange juice as morning beverage. Avoid frozen orange juice, canned orange juice, or concentrate.
2. You can even make your own orange juice for maximum freshness and purity.
3. Orange juice, like other citrus fruits, is quite acidic and this can upset your stomach. Don’t drink too much of it.
4. Space out your drinking of orange juice. Drinking a lot at once can cause large changes in blood sugar levels and energy levels throughout the day. This can lead to complications with people who have trouble regulating their blood sugar levels i.e. diabetics or prediabetics.
5. Eating oranges as well as drinking orange juice. Oranges have much more fiber than orange juice.

Benefits

• Quick source of energy. Fruits juices are a quick and natural source of fructose which gives your body a quick burst of energy shortly after consumption.
• Immune system boost. Orange juice is high in vitamin C which is essential for the immune system. A single serving of orange juice has more than 200% of the daily requirement vitamin C.
• Helps prevents cancer. Vitamin C is also an antioxidant which means that it neutralizes oxidants that cause cancer.
• Eye health. One serving of orange juice contains about 50% of the recommended daily requirement of vitamin A which is essential for the maintenance of eyes.

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 Eggs that are cracked or out of date should not be consumed.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.

Bonus Tips

Troubleshooting

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Day 15, the halfway point for the 30-day diet, is right around the corner! Yet, not all dieters who make it this far feel like they’re through the worst of it. That’s ok. Major changes in your diet, especially if you’ve sustained unhealthy eating habits for years or even decades, will affect many aspects of your life. Digestion is a natural candidate for change during a diet. If you’re experiencing poor digestion around day 13 of the 30-day diet, know that it’s a completely normal issue that many people have. Here are a few reasons why.

• You Are What You Eat

It’s easy to see why unhealthy eating habits might harm digestion. After all, humans simply didn’t evolve to consume processed foods, and we can all conjure up images of chemicals damaging our internal organs. But, once we’re used to eating a certain way, even if that way is unhealthy, the body will adapt. And once the body has adapted to a certain type of diet, the introduction of new foods will often produce discomfort.

• Common Symptoms

The results of a diet change can range from bloating to diarrhea, with all sorts of phenomena in between. For some, digestive issues bring on anxiety, only worsening the feeling of abdominal unease. And yet, it’s important to remember that differences in short-term experiences often say nothing about the long-term health effects of a diet. Imagine if someone stopped exercising because immediately afterwards, they got tired! That’s what happens when your digestive track acts up in this way: it’s simply working hard to improve. After several weeks, you can expect major improvement.

• Outliers

For a small minority of individuals, digestive issues might continue past a transitional period. This is an indicator that unhealthy long-term eating habits have become so ingrained that the body can no longer handle healthy foods, especially those high in starch and fiber. If you happen to be one of these few, we recommend cooking vegetables well and introducing new foods slowly and steadily. If problems persist, it may be time to talk to a health professional who can evaluate your long-term health and make more specific recommendations.

Featured photo credit: www.colourbox.com via google.ca

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