Food Day 19

Kiwi

Kiwi is a very popular fruit in East Asia and was later discovered by the west. It has since grown in status and is best known for its vibrant color as well as its vitamin and mineral content.

How

1. Select kiwis that are fresh and avoid the fruits that are soft, shriveled, or have brown spots.
2. Eat it fresh as a healthy snack between meals.
3. Kiwi can be eaten peeled or unpeeled depending on preference.
4. Sliced kiwi goes great with yogurt, salads, and other fruits to add color and vitamins to the meal.
5. If a kiwi does not yield to gentle pressure, put it somewhere away from the sun at room temperature.
6. Kiwis go great with desserts but they must be eaten right away otherwise they will become mushy.
7. You can add kiwis to smoothies along with honey for a more sweet flavor.
8. Do not consume kiwis if you have latex allergies, or have kidney and gallbladder problems.

Storage Suggestions

1. This ripening can be hastened by putting it in a paper bag with a banana, apple, or pear.
2. Once a kiwi fruit is ripe, keep away from other fruit (even in the refrigerator). Other fruit will give off ethylene which will accelerate the ripening process.

Health benefits & facts

• Better skin. Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration.
• Prevent constipation/Help digestive problems. Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.
• Lower blood pressure. Kiwi potassium levels help lower the blood pressure by counteracting the effects of sodium.
• Detox your body. Kiwi is high in vitamin C which acts as an antioxidant in addition to being an immune system helper.
• Prevents type 2 diabetes. Kiwis are low on the glycemic index which means that they do not raise blood sugar by a lot when they are consumed.

Reminder

Don’t forget to drink lemon water and eat sardines. Lemon water provides a refreshing alternative to sugary drinks and sardines are a great source of protein and minerals.

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.

Sardines

How

1. We recommend choosing the canned sardines packed in olive oil, tomato sauce or plain water. Sardines packed in water has lower intake of fat. Canned sardines have a long storage life and can be stored in a pantry with
2. Rinse canned sardines packed in oil with water before serving. This removes the excess oil.
3. Top sardines with chopped tomatoes or sprinkle sardines with lemon juice are some nice serving ideas
4. Canned sardines can be eaten straight from the can for a healthy and portable snack
5. Check the expiration date on the sardine package before consuming
6. If you are buying fresh sardines, look for the fish that smells fresh and are firm to touch with bright eyes and shiny skin.
7. Unused portions of the canned sardines should be refrigerated
8. Sprinkle sardines with lemon or olive oil. You can even top them with tomatoes, basil, or rosemary. They can also be sautéed in oil and used as an addition to salads.

Fresh Sardines Storage Information

• Fresh sardines are very perishable and normal refrigerator temperatures will not stop them from spoiling.
• To store fresh sardines in a refrigerator, rinse of sardines as soon as you buy them from the market. Then place them in a large bowl and cover with ice cubes and ice packs to reduce the temperature of the fish. Fresh sardines will keep for a few days using this method but we recommend consuming them as soon as possible.
• If not stored correctly, the fish will start to smell and become slimy or dry out.

Health concerns

• People who are prone to gout or kidney stones should not consumer sardines. Sardines contain purines which cause these health problems.
• Consuming large quantities in sardines may result in mercury poisoning, but this should not happen if sardines are consumed in normal quantities.
• It is important to check with ensure that you are not allergic to sardines.

Benefits

• Prevent heart diseases. Sardines are high in omega-3 fatty acids and DHA which can low fat and cholesterol levels.
• Strengthen bones and muscles. Protein and calcium which are found in sardines greatly help the formation of a strong skeletal and muscular system. Sardines are also high in vitamin D which assists in the re absorption of calcium by bones.

Bonus Tips

Troubleshooting

Read more

You’re coming up on the last third of the whole 30 diet – congratulations! For many individuals, this diet is a big challenge, so you deserve a pat on the back. But, if you’re reading this, you may feel frustrated. Some people go into the whole 30 hoping to lose weight, and improve their health along the way. Then, two weeks into the program, they realize that weight loss is minimal, or nonexistent. What’s wrong?

• Weight Isn’t Everything

Despite how we may feel about it, weight is just a number, one piece of information that gives us a clue about our health. It is far from the only indicator of a healthy life, and all too often, it takes an unequal share of our attention. In fact, the weight readout on an ordinary scale tells you next to nothing about the actual improvements made within your body during a diet. The whole 30 isn’t a weight loss plan with health benefits. It’s a health plan with weight loss benefits over the long term.

• Jumpstart Your Health

The whole thirty is a comprehensive plan designed to give individuals a running start on long-term health. By introducing the body to healthy fuel sources and minimizing sugars and refined carbohydrates, the plan teaches the body to draw on sustainable and effective energy sources that will produce lasting effects on the body and the mind. Health is about much more than weight.

• Trust in the Timeline

While it can certainly be disheartening to see slow progress on the scale, there are a number of other factors at play. Don’t overlook the non-scale victories: celebrate them! Take full notice of the change in your diet, and learn to appreciate the changes in mood and energy that accompany it. Take the whole 30 experiment, learn from it, and commit yourself to long-term health. Healthy weight is an inevitable byproduct of a healthy life – and life takes time.

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

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