Food Day 28

Cucumber

Cucumbers are a great source of vitamins, minerals, and fiber. It is great for the digestive system and makes a great addition to sandwiches and salads. Add cucumbers to your diet for a healthy body.

How

Choice and Storage

• Choose fresh cucumbers which are stored in the refrigerated section of the supermarket. This is because cucumbers are very sensitive to temperature changes.
• If possible, we recommend that you buy organically grown cucumbers to limit exposure to pesticides.
• Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips.
• Cucumbers should be stored in the refrigerator in a tightly sealed container if you do not finish it in one meal.

How to Eat

1. Eat both skins and seeds to consume the maximum amount of nutrients.
2. Add diced cucumber to tuna fish or chicken sandwiches.
3. Add half-inch thick cucumber slices to vegetable salads and even sushi.
4. Bring cucumbers to work as a health snack alternative to potato chips.
5. Cucumbers can also be pickled to extend its preservation time.

Health Benefits/Facts

• May help lower stress levels. B vitamins are associate decreased stress levels.
• Good for digestive health. Cucumbers are rich in water and fiber which aids the passage of food through the digestive system.
• Assists with the immune system. Cucumbers contain vitamin C which is essential in maintaining proper immune function.
• High Antioxidants. Cucumbers contain a variety of antioxidants which greatly help the body protect against cell damaging radicals.

Reminder

Drink honey water and eat tuna. These two foods are great sources of vitamins.

Honey Water

How 

1. Buy organic honey if possible.
2. Raw honey has many vitamins and minerals and also contains antioxidants but may contain bacteria or viruses
3. Drink honey water when you wake up in the morning and before you go to bed.
4. Drink honey water as a replacement for sweet drinks such as pops or sweetened water
5. Don’t put too much honey in your water otherwise you lose the low calorie benefit
6. Store your honey in a cool dry place to keep it fresh for as long as possible.
7. If your honey has crystallized, place the container in hot water for 15 minutes. This will help return it to its liquid state

How do drink

• Drink with warm water (but hot enough to melt the honey)
• Add some fresh lemon to enhance the taste
• Add cinnamon to your honey water to enhance the taste

When to drink

• We recommended to drink this on an empty stomach
• Honey water can also be drunk after a workout session

Health Benefits/Facts

• Helps prevents weight gain. Honey water is sweet and will act to suppress your appetite.
• Suppresses cough and throat irritation due to its wound healing properties
• Honey water is low calorie but contains more minerals than sugar water
• Possible digestive aid. Early evidence has found positive effects of honey in terms of increasing weight and the passage of food through the stomach.

Tuna

How

1. We recommend that you purchase canned tuna packed in water or broth. This allows for easy storage and portability. Tuna packaged in oil is usually the moistest and the oil is usually high in omega 3 and 6 fatty acids.
2. It is best that you eat 8-12 ounces of tuna over 2-3 servings per week. Going over this limit greatly increases your chances of mercury poisoning. Yellow fin tuna variety contains the highest amount of mercury risk among the tuna varieties.
3. Canned tuna can be used to make easy sandwiches, can be added to salads, or served with vegetables.
4. If you purchase fresh tuna, make sure it is from a reliable store or fish monger. Avoid tuna that has unusual odors, or brown or dry spots. Stores should be storing fresh tuna on ice.
5. Make sure to put fresh tuna in the fridge as soon as possible and in the fridge if you are not planning on cooking it within the next 2 days. In the freezer, the tuna will keep for 2 to 3 weeks.
6. Wash and gut fresh tuna before cooking.
7. Fresh tuna should be cooked until the internal temperature reaches about 145°F (63°C).
8. We do not recommend relying on tuna for your intake of seafood or omega -3 fatty acids.
9. Make sure you are not allergic to tuna.

Health Benefits/Facts

• Prevents high blood pressure by the actions of omega-3 fatty acids.
• Rich in B vitamins which increase the rate of metabolism and boost the immune system.
• Strong bones. Vitamin D, which is found in tuna, aids in the reabsorption of calcium by the bones.
• Good for building muscles. Tuna is high in protein which helps build the body.

Bonus Tips

How to Build a Healthy Habit (Preparation)

Read more

Alright, now that you’ve done some serious contemplation, you’re ready to put your thinking into action. First, you need to prepare for the coming commitment. One way to do this is to identify possible roadblocks and make specific plans to get around them. Here are five roadblocks with suggestions below.

• I Don’t Have Time

Many of us lead busy, rushed lives. This can make healthy eating a chore that gets in the way of other aspects of our everyday existence. That’s why it’s important to prioritize the new health habit if it’s to succeed. Plan in advance, and make healthy meals that you can freeze and warm up for on-the-go nutrition.

• Healthy Habits Cost Too Much

This depends on how you shop. Create a budget, buy in bulk, and choose frozen fruits and vegetables. And, instead of going to the gym, look for free activities: running, walking, and swimming can often be had at no cost.

• I Can’t Do It Alone

Community is important for any human endeavor. So, start a community! Recruit your friends and family members into the health process. Start exercise groups with friends, group diet plans with coworkers, and active family outings. There are always ways to bring people together around the cause of health.

• I Don’t Like Healthy Foods

There are simply too many healthy foods in the world for you to not like all of them. Be creative and adventurous with your diet! Or, make familiar classics with healthier ingredients: lean meat, less butter and sugar, etc. When you eat pasta, add a cup or two of broccoli, carrots, or spinach. And, switch to nonfat milk if you’re drinking whole.

• I’m Not Motivated

Here’s where the pro and con list comes in handy. Think of the most important reasons for improving your health. If you have trouble caring for yourself, think of your loved ones. Here, it can be useful to think of the bad things you’ll avoid (health problems, excessive weight, self-esteem issues), as well as the good things you’d like to experience. And, mix it up. If you’re running every week, switch off with swimming or biking. Variety helps every time.

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