Food Day 15

Turkey and pumpkin are well known thanksgiving dishes. They provide a tasty source of vitamins, minerals and proteins to fill your body with the nutrients it needs.

Turkey

Methods

1. We recommend that you buy certified organic turkey. These turkeys are less likely to contain pesticides and herbicides. If possible, you should buy turkey that is Pasteur raised (has spent a significant amount of time outdoors.). This is recommended when purchasing ground turkey as well.
2. Purchase turkey breasts with the skin still intact, look for meat that is supple. Wait to remove the skin from the turkey breasts after cooking. Leaving the skin on ensure better taste and aroma.
3. Check the nutrition facts at the back of the turkey packaging. Different brands have different amounts of fat content.
4. The best way to cook turkey is through roasting
5. A turkey roast is cooked properly when it is piping hot all the way through but don’t overcook it because it dries out quickly.
6. Put marinated turkey meat in the fridge as soon as possible because it is very sensitive to heat.
7. Store turkey separate from any gravy, stuffing or raw food.
8. Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days.
9. Turkey contains purines which can cause goat and kidney stones for those who are prone to them.
10. Make sure that you store turkey properly. Do your own research because each brand and type of turkey will require different storage methods.

Benefits 

• Healthy muscles. Turkey is a.rich source of protein which is essential for the development of muscles and bones.
• The omega-3-fatty acids found in the turkey fat play a crucial role in the development and function of the brain.
• Better sleep. Turkey contains the amino acid tryptophan which is associated with better sleep and high seratonin levels.
• High in vitamins. This food has all the B vitamins which all are essential for maintaining healthy metabolic processes in your body.
• High in minerals. One serving of turkey provides almost 60% of your daily selenium requirements as well as providing a good source of phosphorous and zinc.

Pumpkin

Methods

1. Look for mature fruit that features fine woody note on tapping, heavy in hand and stout stem. Avoid the one with wrinkled surface, cuts and bruises.
2. Pumpkin is best eaten steamed because this gives the maximum nutrients however they can also be baked, stewed, or fried.
3. Roasted Pumpkin seeds (Pepita) can be eaten as snacks.
4. Wash the pumpkins before cooking.

Storage Information

• Mature pumpkin may be stored for many weeks in a cool, well-ventilated place at room temperature.
• Cut sections should be placed inside the refrigerator where it can keep well for a few days.

Benefits

• Boost vision. cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A. This vitamin helps with vision in dim light.
• Lower blood pressure.
• Sleep better. Pumpkin seeds are rich in the amino acid tryptophan which helps you sleep.
• Healthier heart (pumpkin seeds help the heart).
• Healthy digestion. Pumpkin is a great source of fiber which promotes regular bowel movements.
• Healthy muscles. One cup of pumpkin contains more potassium than one banana does. Potassium is essential for the muscle recovery.

Reminder

Stay hydrated with lemon water. Lemon water is a low calorie drink that contains vitamins and minerals to make you feel better.

Lemon Water

Methods

1. If possible use lemons that are fully yellow and organic.
2. Wash the lemons before using them. This ensures that any pesticide used on the fruit is washed away.
3. To keep lemons fresh for as long as possible, store them in a sealed plastic bag.
4. We recommend that you add the lemon juice to room temperature or warm water.
5. A glass of lemon water about a half hour before breakfast helps you absorb breakfast nutrients better.
6. Lemon juice is acidic and can ruin teeth so don’t add too much lemon to your water. We recommend a slice per 2 litres of water.

Benefits

• Boosts immune system. Lemon water contains vitamin C which helps the immune system fight pathogens.
• Cleanses your system. Water is essential for maintaining a healthy digestive system. It helps food remnants move through your intestines to ensure a clean colon.
• Helps lose weight. Lemon water is a low calorie drink and can help reduce appetite.
• Boosts energy and mood. A hydrated and health body leads to a happy mood and an energized person.

Bonus Tips

Myth Busting

Read more

Alright: you’re halfway through the 30-day diet. By this time, your body has had time to adjust to its new regimen, and you’ve probably noticed changes in your physical and mental wellbeing as a result. Now, it’s time to augment your experience of the plan with some health knowledge. We’ll start with a particularly popular myth that’s been propagated through all sorts of health fads over the last 40 years: carbohydrates make you fat. In fact, carbohydrates are what give you energy, and you need them to live a full and healthy life.

• Nothing is Inherently Fattening About Carbohydrates

Carbohydrates are not ‘bad’ for you – as a whole, they provide our bodies with fuel and, if they come from the right sources, can be downright healthy. As eatingwell.com reports, a number of studies have shown that the long-term health effects of low-carb and high-carb diets are virtually identical – in fact, those who commit to low-carb diets often experience more weight gain once the diet is over than those committing to high-carb diets.

• But, There Are Bad Carbs

As with nearly any nutrient, carbohydrates come from many sources, and not all of these sources are beneficial. Carbohydrates derived from sugary and refined foods, such as white bread, pasta, and doughnuts, are in fact associated with health problems. So, there is some truth to the idea that carbohydrate-rich diets can be harmful.

• Find the Good Ones

Healthy diets provide bodies with plenty of carbohydrates – good ones, like those found in whole grains, beans, fruits and vegetables, and similar sources. Regardless of what you choose, it’s important to stick with a diet consistently so that your body can adjust accordingly. Many successful dieters agree that long term diet consistency is often just as important as the regimen you choose.

Featured photo credit: www.stgeorgeutah.com via stgeorgeutah.com

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