Food Day 30

Peppermint Tea

How

1. To prevent unwanted chemical intake, buy tea leaves that are stored in unbleached bags.
2. If possible, by organic peppermint tea leaves to reduce the chances of pesticide consumption.
3. We recommend that you drink peppermint tea before you go to bed.
4. Take peppermint tea with you while traveling. Many people report that it eases their motion sickness.
5. Take peppermint tea bags with you to work. They are easy to transport even though they may cost a little more.
6. Some people report that fennel combined with peppermint tea helps reduce bloating and excessive flatulence.

How to prepare

1. Put a heaped teaspoon of dried organic peppermint leaves into a teapot with a filter or a french press and steep it in very hot water.
2. Leave the leaves in the water for about 5 minutes.
3. No sweetener is needed.

Health Benefits/Facts

• Relieve stomach sickness and stress. Some people report that peppermint tea relieves their stomach sickness and stress.
• Freshens breath. The menthol found in peppermint is very common in this tea as well as other products to freshen up the mouth.
• Caffeine free. Peppermint tea, like most herbal teas are caffeine free which means that you can enjoy the benefits of the tea without the caffeine.

Russet Potatoes

Directions

1. Peel the potatoes. In addition to potato leaves being poisonous, the outer skin of the potatoes contain defence mechanisms to protect the plant.
2. Do not eat the green spots. These green spots contain solanin, a toxin that can irritate the gastrointestinal tract. If enough is eating, vomiting and diarrhea can occur.
3. Russet potatoes can be boiled, roasted, or mashed. They are a great source of carbohydrates for lunch
4. For the purpose of detox, avoid adding things like, cream, cheese, and oil.

Benefits

• Healthy digestion caused by the high fiber content of potatoes
• Antioxidants and lower blood pressure. Antioxidants remove toxins from your blood and a lower blood pressure is associated with less damage to arteries.

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.

Wrap-up

Congratulations on completing the healthy eating plan. Healthy eating and being physically active are not one-time incidents; they have to be long-term habits if you want to make your future a healthy one.

Creating new habits is challenging and it does take a while before they feel natural. Since you have been able to overcome such a difficult eating program in the last 30 days, healthy eating has now become a part of your routine.

Ensuring a healthy future

Now that the 30 days are up, you are probably wondering how to move forward from here. Try out our tips for easing into a lifelong sustainable healthy eating plan that will allow your digestive system to gradually transition into accepting more complex foods. As you re-introduce new foods, stay alert to ensure they are not causing any problems in your gut or on your overall health. To stay committed to this new healthy lifestyle, you should

• Find ways to stay motivated – like mixing up your routine with new activities
• Keep things interesting by adding variety – experiment with new foods and recipes
• Find buddies of a similar mindset to encourage you on your path to health
• Reward yourself with non-food items at each milestone
• Avoid slip-ups. You have to make a conscious effort to adjust and deal with all kinds of changes in your life.

Handling Setbacks

Setbacks happen to everyone. Planning ahead usually helps to steer clear of many setbacks.

• Have a stand by action plan for bad weather. If running or cycling was your exercise plan, indoor badminton or swimming can be your alternative. If you have been injured, you can see if some forms of yoga can be practised.
• Dining out can be challenging. We have given detailed action plans for this potential hazard in our eating program. You must learn how to order at restaurants while staying within the parameters of your eating plan.

Despite all your planning, if you still have a setback, do not give up. Setbacks happen to everyone. Regroup and focus on meeting your goal again as soon as you can.

Challenge yourself!

Just like any muscle that becomes stronger, having successfully completed this program will have strengthened your capacity for handling challenges.

• Revisit your goals and think of ways to expand them.
• For example, if you have limited your saturated fat intake, try cutting back on added sugars, too. Small changes can lead to healthy habits for life!

On your journey to your healthy future, don’t look back and keep moving forward to make even better food choices. Small changes can lead to healthy habits for life.

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Food Day 29

Mushrooms and peppermint tea are two foods that will greatly improve your overall health. Peppermint tea is a great substitute for caffeinated drinks and mushrooms are a great source of vitamins, minerals, protein, and carbohydrates. Both these foods have great taste and make great additions to any meal.

Peppermint Tea

How

1. To prevent unwanted chemical intake, buy tea leaves that are stored in unbleached bags.
2. If possible, by organic peppermint tea leaves to reduce the chances of pesticide consumption.
3. We recommend that you drink peppermint tea before you go to bed.
4. Take peppermint tea with you while traveling. Many people report that it eases their motion sickness.
5. Take peppermint tea bags with you to work. They are easy to transport even though they may cost a little more.
6. Some people report that fennel combined with peppermint tea helps reduce bloating and excessive flatulence.

How to prepare

1. Put a heaped teaspoon of dried organic peppermint leaves into a teapot with a filter or a french press and steep it in very hot water.
2. Leave the leaves in the water for about 5 minutes.
3. No sweetener is needed.

Health Benefits/Facts

• Relieve stomach sickness and stress. Some people report that peppermint tea relieves their stomach sickness and stress.
• Freshens breath. The menthol found in peppermint is very common in this tea as well as other products to freshen up the mouth.
• Caffeine free. Peppermint tea, like most herbal teas are caffeine free which means that you can enjoy the benefits of the tea without the caffeine.

Mushrooms

How

1. Wash mushrooms thoroughly before cooking to ensure that you remove any leftover dirt.
2. Add raw sliced white mushrooms to top any salad
3. Shitake mushrooms are very famous for the amount of flavor they add to any dish.
4. Sauté mushrooms with onions using butter or oil for a quick and tasty side.
5. Portobello mushrooms can also be grilled for use in sandwiches or burgers.

How to Choose?

• If possible buy organic mushrooms to limit pesticide exposure.
• Choose ones that are firm, dry, and unbruised and avoid mushrooms that appear slimy or withered.
• Buy mushrooms sealed and from a trusted vendor.
• We highly discourage foraging for wild mushrooms or buying mushrooms from unverified vendors because many mushrooms are highly poisonous and can look like their edible counter parts.

Storage & Preparation

• Store mushrooms in the refrigerator and do not wash or trim them until ready for use.

Health Benefits/Facts

• Helps build muscles and bones. Mushrooms contain no fat or cholesterol but do contain protein which are essential in building a healthy musco-skeletal system.
• Aids digestion and gives energy. Mushrooms are high in dietary fiber as well as carbohydrates which help food move through the intestines and gives your body a source of energy.
• Contains trace amounts of vitamins and minerals. Mushrooms contain vitamins C, B, and D as well as magnesium to maintain proper bodily functions.

Reminder

Don’t forget to eat brown rice today since it is a great source of carbohydrates and fiber.

Brown Rice

How

1. To save money, buy the rice in bulk and select the most organically grown rice.
2. Make sure there is no evidence of moisture when buying rice.
3. Store brown rice in an airtight container and it will keep fresh for about 6 months.
4. Only cook the amount of rice you think you will eat.
5. Store cooked leftover rice in a sealed container in the refrigerator and do not consume if it is moldy.
6. Brown rice can be consumed with anything and can even be used for sushi. For extra flavor and nutrition, add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.

How to Cook

1. Rinse the rice thoroughly under running water. This removes any dirt or debris and prevents the rice from sticking to each other.
2. Add one part rice to two parts boiling water or broth.
3. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.

How to Serve

• Serve with vegetables.
• Wrap brown rice and vegetables for vegetable sushi rolls.
• Make it as cold rice salad.

Health Benefits/Facts

• Good source of minerals. Brown rice contains the mineral manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin.
• Provides energy. Any rice is high in carbohydrates which is key in maintaining a healthy lifestyle.
• Source of fiber. Because brown rice still has the germ layer (brown part), it is also a good source of fiber to aid in digestion.
• More protein than white rice. The brown germ layer of the rice contains much protein which is not found in white rice. Protein is essential for maintaining healthy body functions and building muscle.

Bonus Tips

How to Build Healthy Habits (Action)

Read more

Now that you’ve only got one day left to complete the whole 30, it’s time to look forward. So far, you’ve learned how to re-order your health habits, how to prioritize healthy eating even when it’s not convenient or comfortable, and (probably) how to battle against intense cravings. It’s now time to recognize that you have all the skills necessary to put a healthy habit into action, for the rest of your life. After a period of contemplation and preparation, it’s time to do work. Here’s how to succeed in the action phase.

• Track Your Progress

As you build new habits, it’s important to record your actions, thoughts, and feelings along the way. This will help you identify productive patterns and fight wasteful ones. In addition, going through the day with the knowledge that you’ll have to write everything down will prevent you from engaging in unhealthy activities. And, when you keep a journal, you’ll know when you’ve hit your goals.

• Overcome Your Barriers

In the course of keeping a journal, you’re sure to encounter issues that appear over and over again. This is normal: these are your barriers. By recognizing what they are and how they come to be, you can effectively plan against them. For example, if you notice that you’re consuming hundreds of calories by snacking in front of the TV, you should plan ahead and prepare tea to sip instead. Don’t be afraid to ask for friends or family to help you on this one – they may know you better than you know yourself.

• Reward Yourself

Everyone likes being congratulated for good work. If you have a great workout or an extremely successful week, don’t be afraid to pat yourself on the back. That doesn’t mean that you should pig out on some calorie-dense fast food, but you should feel free to be creative. Fruit smoothies or phone calls with old friends are some productive options. And, when you have thoughts of failure, recall all of the good things that you’ve done and don’t give in.

• We all Fail

Remember that missing your goals for the day (or the month) is totally ok. What matters is how you learn from your mistakes and keep your focus up.

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

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Food Day 27

Chamomile Tea

How

1. Buy organic chamomile tea bags or flowers.
2. To make chamomile tea, steep a chamomile tea bag or chamomile flowers in hot water for 5 to 10 minutes in a mug covered with a saucer.
3. For stomach ailments, muscle spasms, and help in falling asleep, use about one tablespoon of dried herb per cup of water.
4. For headaches, drink this tea before the headache becomes too severe.
5. You can make your own chamomile tea with other plants like lavender or tulsi to vary the flavor, or drink it alone.
6. Drinking the tea for 30 to 45 minutes before going to bed can treat sleeplessness.
7. You can drink one to four cups daily.
8. Fill your water bottle with tea for maximum portability. You can drink this tea as a replacement for pop and juice.
9. Using chamomile during pregnancy is not recommended, since it is considered to be a substance that may cause abortions.

Health Benefits/Facts

• Promotes sleep. Chamomile tea is a herbal tea and contains no caffeine.
• Soothes migraine headaches. This tea is anti inflammatory and will help with headaches caused by inflammation.
• Possible treatment for stomach and intestinal cramps. One study from England found that drinking chamomile tea raised urine levels of glycine, a compound that calms muscle spasms.
• Good for skin. The tea’s anti inflammatory effects extend to the skin where it helps ease skin irritations such as eczema, acne, and allergies.
• Source of antioxidant which can help prevent cancer and has been shown to causes cancer cell death though further research is needed.

Salmon

Directions

1. Fresh and whole salmon are the cheapest and healthiest form of salmon. Make sure that the store keeps the salmon on ice if not frozen and check for unusual smells.
2. Use a freezer to store the salmon for as long as possible. It is best to consume salmon within 2-3 weeks.
3. Cook the salmon until the inside is no longer translucent red.
4. Cooking methods include broiling, baking, grilling or frying. The best method is broiling because it allows the fish to be cooked just enough so as not to lose too many nutrients.
5. To reduce fat content, remove the skin of the salmon before cooking.
6. Avoid losing nutrients by avoiding stir frying the salmon
7. Low mercury salmon include Southeast Alaskan chum, sockeye, Coho, pink, and Chinook salmon, together with Kodiak Coho, pink, and chum salmon. Alaskan salmon carries the lowest risk in being contaminated,

Benefits

• Anti-inflammatory. The ogega-3-fatty acids in the salmon decrease inflammation and increases circulation. Omega-3 fatty acids are also known for their ability to prevent heart diseases diabetes and certain types of cancer.

Broccoli

Directions

• To conserve the nutritional content fresh broccoli is the best.
• To lower the risk of bacterial and viral infection, broccoli should be cooked.
• We recommend that you steam broccoli for no longer than 7 minutes. The instructions are listed below

Instructions for Steamed Broccoli

1. Fill the bottom of a steamer with water to a level of about 2 inches and bring to a rapid boil
2. While the water is heating up, cut the florets into quarters and cut the stems into ½ inch slices
3. Once the water is boiling, add the leaves and the florets
4. Steam for 2 minutes
5. Add the stems to the leaves and the florets
6. Steam for 5 minutes
7. Plate and serve

Benefits

• Healthy Digestion. The fibre in broccoli helps absorbs toxins put into your intestines by your liver and also acts to help food move through your intestines.
• Anti-cancer. The antioxidants in the broccoli help neutralize the cancer causing oxidants in your body.
• Better metabolism of fats and carbohydrates helped by the vitamin B found in broccoli.
• Lowers the risk of colon-cancer through the chlorophyll present in its cells.

Bonus Tips

How to Build Healthy Habits

Read more

With just 3 days left in the whole 30 regimen, it’s time to spend some time thinking about habit building. As you can probably tell by now, the whole 30 was designed to affect your life long after the 30 days are over. But, changing unhealthy habits into healthy ones is no easy task. That’s why it’s important to start each effort with serious contemplation. By considering all of the possible outcomes before committing to a new lifestyle, you’ll be better equipped to stop cravings in their tracks and follow through on your intentions. With that in mind, we recommend developing extensive pro/con lists of health habits. Having a list like this in your back pocket will make it much easier to take action.

• Pros of Healthy Food Choices

There are a number of reasons to make a switch to healthy eating habits. While some of these might seem obvious, others are more subtle. For example, we all know that eating healthy will lower your risk for health problems and contribute to weight loss efforts. But, many people forget other benefits. People who eat healthy tend to have more energy than those that don’t, simply because they’re putting better fuel into their bodies. Associated with this energy and the ensuing weight loss is a sense of pride. And, making a commitment to eating healthy includes an exploration of new, tasty foods. Finally, if you start eating healthy, there’s a good chance that those around you will take notice and follow suit.

• Cons of Healthy Food Choices
  Of course, it’s not all rosy. Healthy food choices sometimes cost more than cheap ones. In addition to the financial cost, eating healthy means cutting back on restaurant food, so there is a time commitment involved. New recipes, new foods, and new cooking methods need to be learned. What’s more, you may need to give up some of your favorite foods, or at least cut back a bit. And, if you’re gonna eat healthy, your family will be coming along for the ride – we all know how that goes.

Featured photo credit: flickr via flickr.com

The post Food Day 27 appeared first on Lifehack.

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Food Day 27

Chamomile Tea

How

1. Buy organic chamomile tea bags or flowers.
2. To make chamomile tea, steep a chamomile tea bag or chamomile flowers in hot water for 5 to 10 minutes in a mug covered with a saucer.
3. For stomach ailments, muscle spasms, and help in falling asleep, use about one tablespoon of dried herb per cup of water.
4. For headaches, drink this tea before the headache becomes too severe.
5. You can make your own chamomile tea with other plants like lavender or tulsi to vary the flavor, or drink it alone.
6. Drinking the tea for 30 to 45 minutes before going to bed can treat sleeplessness.
7. You can drink one to four cups daily.
8. Fill your water bottle with tea for maximum portability. You can drink this tea as a replacement for pop and juice.
9. Using chamomile during pregnancy is not recommended, since it is considered to be a substance that may cause abortions.

Health Benefits/Facts

• Promotes sleep. Chamomile tea is a herbal tea and contains no caffeine.
• Soothes migraine headaches. This tea is anti inflammatory and will help with headaches caused by inflammation.
• Possible treatment for stomach and intestinal cramps. One study from England found that drinking chamomile tea raised urine levels of glycine, a compound that calms muscle spasms.
• Good for skin. The tea’s anti inflammatory effects extend to the skin where it helps ease skin irritations such as eczema, acne, and allergies.
• Source of antioxidant which can help prevent cancer and has been shown to causes cancer cell death though further research is needed.

Salmon

Directions

1. Fresh and whole salmon are the cheapest and healthiest form of salmon. Make sure that the store keeps the salmon on ice if not frozen and check for unusual smells.
2. Use a freezer to store the salmon for as long as possible. It is best to consume salmon within 2-3 weeks.
3. Cook the salmon until the inside is no longer translucent red.
4. Cooking methods include broiling, baking, grilling or frying. The best method is broiling because it allows the fish to be cooked just enough so as not to lose too many nutrients.
5. To reduce fat content, remove the skin of the salmon before cooking.
6. Avoid losing nutrients by avoiding stir frying the salmon
7. Low mercury salmon include Southeast Alaskan chum, sockeye, Coho, pink, and Chinook salmon, together with Kodiak Coho, pink, and chum salmon. Alaskan salmon carries the lowest risk in being contaminated,

Benefits

• Anti-inflammatory. The ogega-3-fatty acids in the salmon decrease inflammation and increases circulation. Omega-3 fatty acids are also known for their ability to prevent heart diseases diabetes and certain types of cancer.

Broccoli

Directions

• To conserve the nutritional content fresh broccoli is the best.
• To lower the risk of bacterial and viral infection, broccoli should be cooked.
• We recommend that you steam broccoli for no longer than 7 minutes. The instructions are listed below

Instructions for Steamed Broccoli

1. Fill the bottom of a steamer with water to a level of about 2 inches and bring to a rapid boil
2. While the water is heating up, cut the florets into quarters and cut the stems into ½ inch slices
3. Once the water is boiling, add the leaves and the florets
4. Steam for 2 minutes
5. Add the stems to the leaves and the florets
6. Steam for 5 minutes
7. Plate and serve

Benefits

• Healthy Digestion. The fibre in broccoli helps absorbs toxins put into your intestines by your liver and also acts to help food move through your intestines.
• Anti-cancer. The antioxidants in the broccoli help neutralize the cancer causing oxidants in your body.
• Better metabolism of fats and carbohydrates helped by the vitamin B found in broccoli.
• Lowers the risk of colon-cancer through the chlorophyll present in its cells.

Bonus Tips

How to Build Healthy Habits

Read more

With just 3 days left in the whole 30 regimen, it’s time to spend some time thinking about habit building. As you can probably tell by now, the whole 30 was designed to affect your life long after the 30 days are over. But, changing unhealthy habits into healthy ones is no easy task. That’s why it’s important to start each effort with serious contemplation. By considering all of the possible outcomes before committing to a new lifestyle, you’ll be better equipped to stop cravings in their tracks and follow through on your intentions. With that in mind, we recommend developing extensive pro/con lists of health habits. Having a list like this in your back pocket will make it much easier to take action.

• Pros of Healthy Food Choices

There are a number of reasons to make a switch to healthy eating habits. While some of these might seem obvious, others are more subtle. For example, we all know that eating healthy will lower your risk for health problems and contribute to weight loss efforts. But, many people forget other benefits. People who eat healthy tend to have more energy than those that don’t, simply because they’re putting better fuel into their bodies. Associated with this energy and the ensuing weight loss is a sense of pride. And, making a commitment to eating healthy includes an exploration of new, tasty foods. Finally, if you start eating healthy, there’s a good chance that those around you will take notice and follow suit.

• Cons of Healthy Food Choices
  Of course, it’s not all rosy. Healthy food choices sometimes cost more than cheap ones. In addition to the financial cost, eating healthy means cutting back on restaurant food, so there is a time commitment involved. New recipes, new foods, and new cooking methods need to be learned. What’s more, you may need to give up some of your favorite foods, or at least cut back a bit. And, if you’re gonna eat healthy, your family will be coming along for the ride – we all know how that goes.

Featured photo credit: flickr via flickr.com

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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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Food Day 26

Kidney Beans

Kidney beans are consumed all over the world and are especially popular in latin American countries. They make great additions to soups, salads, stews, and chilli and are a great source of vitamins, minerals, and protein.

How

1. Buy reduced-sodium canned kidney beans, these have the same nutrition as dried kidney beans that you have to cook yourself.
2. To reduce overall cost, buy dry beans in bulk, either pre-packaged or in the bulk container bins. Choose the beans that are whole with no cracks and avoid beans with excess moisture or insect damage.
3. Dried kidney beans can be stored in a cool dry area for about 12 months.
4. Add cooked kidney beans to your salads, soups and stews.
5. For a complete source of the essential amino acids, eat cooked kidney beans with rice or grain. Red kidney beans are low in the amino acid lysine, while rice is rich in this essential amino acid.
6. Rinse beans before use, or cook dry kidney beans in simmering water for three to four hours, or until tender. (See cooking instructions)
7. We recommend that you soak the kidney beans overnight to reduce the amount of oligosaccharides that cause gas.
8. Mix with tomatoes and scallions and dress with olive oil, lemon juice, salt and black pepper.
9. Avoid kidney beans if you are prone to gout because they contain purines.

Cooking Instructions

Dried kidney beans

1. Remove stones and damaged from the collection.
2. Rinse the beans under cold water.
3. Place beans in a container and soak overnight (should triple in size).

Canned/Dried kidney beans

4. Drain the soaking liquid and place the beans in a pot with clean water,1-2 inches above the beans.
5. Bring the beans to a boil and reduce to a simmer partially covering the pot. If foam starts to appear simply skim it off.
6. Simmer the beans for approximately 1.5 hours to complete. The beans should be tender once cooked.
7. Avoid adding any seasoning that is salty or acidic until after the beans are cooked.
8. Once the beans are cooked, strain and serve.

Health benefits & facts

• Helps Lower Cholesterol. The fiber in the kidney beans helps food move through your digestive system slower to prevent a rapid rise in blood sugar levels.
• May help prevent cell damage. The antioxidants found in kidney beans neutralize cell damaging free radicals
• May help mental function. Kidney beans contain Vitamin B9 (Thiamine) which may help with mental function in people with epilepsy.
• High in protein which is essential in maintaining a strong musco-skeletal system.

Reminder

Russet potatoes are a good source of fiber and carbohydrates and chamomile tea is a great source of antioxidants.

Russet Potatoes

Directions

1. Peel the potatoes. In addition to potato leaves being poisonous, the outer skin of the potatoes contain defence mechanisms to protect the plant.
2. Do not eat the green spots. These green spots contain solanin, a toxin that can irritate the gastrointestinal tract. If enough is eating, vomiting and diarrhea can occur.
3. Russet potatoes can be boiled, roasted, or mashed. They are a great source of carbohydrates for lunch
4. For the purpose of detox, avoid adding things like, cream, cheese, and oil.

Benefits

• Healthy digestion caused by the high fiber content of potatoes
• Antioxidants and lower blood pressure. Antioxidants remove toxins from your blood and a lower blood pressure is associated with less damage to arteries.

Chamomile Tea

How

1. Buy organic chamomile tea bags or flowers.
2. To make chamomile tea, steep a chamomile tea bag or chamomile flowers in hot water for 5 to 10 minutes in a mug covered with a saucer.
3. For stomach ailments, muscle spasms, and help in falling asleep, use about one tablespoon of dried herb per cup of water.
4. For headaches, drink this tea before the headache becomes too severe.
5. You can make your own chamomile tea with other plants like lavender or tulsi to vary the flavor, or drink it alone.
6. Drinking the tea for 30 to 45 minutes before going to bed can treat sleeplessness.
7. You can drink one to four cups daily.
8. Fill your water bottle with tea for maximum portability. You can drink this tea as a replacement for pop and juice.
9. Using chamomile during pregnancy is not recommended, since it is considered to be a substance that may cause abortions.

Health Benefits/Facts

• Promotes sleep. Chamomile tea is a herbal tea and contains no caffeine.
• Soothes migraine headaches. This tea is anti inflammatory and will help with headaches caused by inflammation.
• Possible treatment for stomach and intestinal cramps. One study from England found that drinking chamomile tea raised urine levels of glycine, a compound that calms muscle spasms.
• Good for skin. The tea’s anti inflammatory effects extend to the skin where it helps ease skin irritations such as eczema, acne, and allergies.
• Source of antioxidant which can help prevent cancer and has been shown to causes cancer cell death though further research is needed.

Bonus Tips

How to Build Healthy Habits

Read more

As you start the final push of the whole 30 program, it’s time to reflect on your status as a healthy habit builder. As you probably noticed, it’s not always easy to develop healthy habits, especially when you’re used to doing things another way. We’ve observed four stages of habit development that people go through when changing a health behavior. It’s important to know where you fall on this spectrum in order to move forward in a productive way.

• Contemplation: “I’m Thinking About It”

We’ve found that most people tend to be in this stage. It’s not hard to tell that habits are leading down a dangerous road. Many Americans are aware of their body image, thanks especially to the amount of advertising we’re all exposed to. But, many people feel too intimidated by the challenges ahead to start acting on their beliefs.

• Preparation: “I’ve Made Up My Mind”

Once people make up their minds, they move to the preparation stage, where they decide on the path forward. At this stage people are ready to move, and they actively set goals and seek ways to achieve them. But, there is still some uncertainty as to which way to go.

• Action: “I Have Started To Make Changes”

At this point, people implement their plans and begin seeing the effects. This stage lasts about 6 months, and it usually includes a bit of adjustment to a new dietary or behavioral routine. Troubleshooting is a normal part of the action phase.

• Maintenance: “I Have a New Routine”

After 6 months of consistent effort and application, people enter the maintenance stage. Here, changes have become habit, and despite slip-ups and setbacks, the habit has set in. After some time goes by, it might be appropriate to creatively modify the routine for continued improvement.

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Food Day 25

Rice forms a large part of the diet of many people around the world particularly in Asia. Brown rice is a good source of carbohydrates and is a source of nutrients not found in white rice.

Brown Rice

How

1. To save money, buy the rice in bulk and select the most organically grown rice.
2. Make sure there is no evidence of moisture when buying rice.
3. Store brown rice in an airtight container and it will keep fresh for about 6 months.
4. Only cook the amount of rice you think you will eat.
5. Store cooked leftover rice in a sealed container in the refrigerator and do not consume if it is moldy.
6. Brown rice can be consumed with anything and can even be used for sushi. For extra flavor and nutrition, add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.

How to Cook

1. Rinse the rice thoroughly under running water. This removes any dirt or debris and prevents the rice from sticking to each other.
2. Add one part rice to two parts boiling water or broth.
3. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.

How to Serve

• Serve with vegetables.
• Wrap brown rice and vegetables for vegetable sushi rolls.
• Make it as cold rice salad.

Health Benefits/Facts

• Good source of minerals. Brown rice contains the mineral manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin.
• Provides energy. Any rice is high in carbohydrates which is key in maintaining a healthy lifestyle.
• Source of fiber. Because brown rice still has the germ layer (brown part), it is also a good source of fiber to aid in digestion.
• More protein than white rice. The brown germ layer of the rice contains much protein which is not found in white rice. Protein is essential for maintaining healthy body functions and building muscle.

Reminder

Lemon water and avocados provide a great source of hydration and essential nutrients. Avocados are rich in vitamin K and lemon water is a good low calorie option to sugary drinks.

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.

Avocado

Methods

1. Select the fresh avocados to eat.It is best to eat the avocado when you press gently on the skin and it is not firm.
2. Wait for avocado to ripen before eating. (See the instruction below to speed up the ripening process)
3. Soft avocados are the best for a guacamole or dip.
4. Firmer avocados are the best for slicing and adding to a said or sandwich.
5. Unripe, firm or green fruit can take four to five days to ripen at room temperature.
6. Avocados can be stored cut or uncut. If avocados are cut, they will oxidise “brown” if unprotected. Assuming the avocado is not overripe or rotten, slightly brown avocados are safe to eat.
7. To prevent browning, prevent exposure to air by wrapping the avocado in a plastic rap, storing it in an air tight container, or leaving the pit in the avocado.
8. Cut ripe avocados can be stored by sprinkling the cut fruit with acid juice such as lemon or lime juice and placing the slices in an air tight container.
9. Do not eat overripe avocados.

To accelerate the ripening process of cut unripe avocado do the following.

1. Sprinkle the exposed surface with lemon or lime juice.
2. Place the halves back together and cover the fruit tightly with clear plastic wrap.
3. Put the fruit in the refrigerator and check periodically to see if it is ripe because the ripening speed will vary.
4. Another way to speed up the ripening process is to place the avocado in a paper bag with a banana.

Do not eat if avocado is has any of the following characteristics

1. Mushy dented outer skin
2. Rancid smell
3. Mold

Benefits

• Helps in the maintenance of healthy cholesterol levels because of the chemical, beta-sitosterol.
• Contains types of antioxidants used by the eye to minimize UV damage.
• Stronger bones and prevents stones. Vitamin K found in avacodos aids with calcium excretion in urine and aids in calcium absorption in bones.

Bonus Tips

How to Quit Craving

Read more

Wow. Only 5 days left to complete the whole 30. Over the past 3+ weeks, you’ve had plenty of chances to think about your own personal health habits, as well as those of the people around you. It’s no secret that fast food is one of the biggest factors affecting health in America. It’s also no secret that millions of people experience degraded physical conditions because of their cravings for cheap satisfaction in the way of mass-produced nutrition-dead burgers, tacos, and fried chicken. But, understanding this truth isn’t the same thing as living it out, not by a long shot. Here are some tips to help you get over your fast food cravings.

• Why Do You Want Fast Food?

Since evidence has shown that cravings have little to do with the body’s health, it’s of paramount importance to attack them mentally. And before you can attack, you must understand. Most people choose fast food out of convenience. However, some simply like the taste. Others have a sort of tradition: Friday Taco Bell runs, for example. Mapping out your habits will help you change them.

• Make Your Own Alternatives

If you choose fast food simply because it’s fast, you should know that sacrificing your health isn’t the only option. It is completely possible to make quick, tasty food at home, or to pack an appealing brown bag lunch. Putting in extra thought while you’re grocery shopping can help you find healthy alternatives. And, if it turns out that you simply want to taste a burger once in a while, that’s fine: make it yourself. By controlling the ingredients, you’ll be able to make a much healthier (and, probably tastier) version of a fast food favorite.

• Snack Attack

Cravings can also stem out of real hunger once in a while. To prevent this, make sure you’re maintaining a regular eating schedule, and don’t shy away from healthy snack options. Keeping a bag of almonds or some carrots and hummus within easy reach is a great alternative to caving in and heading towards the drive-through.

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Food Day 24

Chamomile Tea

How

1. Buy organic chamomile tea bags or flowers.
2. To make chamomile tea, steep a chamomile tea bag or chamomile flowers in hot water for 5 to 10 minutes in a mug covered with a saucer.
3. For stomach ailments, muscle spasms, and help in falling asleep, use about one tablespoon of dried herb per cup of water.
4. For headaches, drink this tea before the headache becomes too severe.
5. You can make your own chamomile tea with other plants like lavender or tulsi to vary the flavor, or drink it alone.
6. Drinking the tea for 30 to 45 minutes before going to bed can treat sleeplessness.
7. You can drink one to four cups daily.
8. Fill your water bottle with tea for maximum portability. You can drink this tea as a replacement for pop and juice.
9. Using chamomile during pregnancy is not recommended, since it is considered to be a substance that may cause abortions.

Health Benefits/Facts

• Promotes sleep. Chamomile tea is a herbal tea and contains no caffeine.
• Soothes migraine headaches. This tea is anti inflammatory and will help with headaches caused by inflammation.
• Possible treatment for stomach and intestinal cramps. One study from England found that drinking chamomile tea raised urine levels of glycine, a compound that calms muscle spasms.
• Good for skin. The tea’s anti inflammatory effects extend to the skin where it helps ease skin irritations such as eczema, acne, and allergies.
• Source of antioxidant which can help prevent cancer and has been shown to causes cancer cell death though further research is needed.

Russet Potatoes

Directions

1. Peel the potatoes. In addition to potato leaves being poisonous, the outer skin of the potatoes contain defence mechanisms to protect the plant.
2. Do not eat the green spots. These green spots contain solanin, a toxin that can irritate the gastrointestinal tract. If enough is eating, vomiting and diarrhea can occur.
3. Russet potatoes can be boiled, roasted, or mashed. They are a great source of carbohydrates for lunch
4. For the purpose of detox, avoid adding things like, cream, cheese, and oil.

Benefits

• Healthy digestion caused by the high fiber content of potatoes
• Antioxidants and lower blood pressure. Antioxidants remove toxins from your blood and a lower blood pressure is associated with less damage to arteries.

Grapefruit

Sometimes it is difficult to lose weight while working. Thankfully grapefruit can help with that. Its high fiber content along with its vitamin levels make for a great food to help detox.

Directions

1. Choose a grapefruit that is heavy for its size and has a little spring when squeezed.
2. Grapefruits should be stored at room temperature, away from direct sunlight.
3. Winter is the peak season to buy grapefruit, oranges and other citrus fruits.
4. Because of its bitter taste, avoid eating grapefruit before something sweet.

Food Suggestions

• Make a fruit salad with strawberries, pineapple, sliced grapefruit, mandarin oranges and grapes
• Add some grapefruit slices to your salad at lunch or dinner. Compliment the oranges with walnuts or pecans, crumbled cheese and a light balsamic or citrus vinaigrette dressing
• Keep a bowl on the kitchen table or counter stocked with fresh fruit from the season. Seeing the fruits readily available will likely cause you to choose them as a snack more often than raiding the cupboards for a less healthy snack.
• Make your own juice! Nothing tastes better than freshly squeezed fruit juice in the morning. When you make your own, you can be sure there are no added preservatives or sweeteners
• Grapefruit intake should be avoided when taking certain medications, because of its enzyme binding ability. Because the acidity of citrus fruits, grapefruit should also be avoided if you have gastro-esophageal reflux disease due to the possibility of heartburn and regurgitation.

Benefits

• Helps manage diabetes. Grapefruits are low in calories but full of nutrients and an excellent source of vitamins A and C. It has a low glycemic index which suggests that it does not raise blood sugar levels significantly.
• Aids digestion. Fiber is very important and comes from the rind of the grapefruit. The fruit fiver combined with its high water content helps food pass through the digestive system easily and completely.
• Boosts the immune system. Vitamins C and K, which are found in grapefruits, are essential in making a strong immune system (vitamin C). They also support healthy bones, muscle mass, and the reduction of kidney stone formation.

Bonus Tips

How to Quit Craving

Read more

Now that you’re in the final stretch of the whole 30, it’s time to apply the dedication that you’ve displayed by sticking to this regimen into other aspects of your life. Once the 30 days are gone, what sort of foods are you going to eat? What are you going to drink? For many Americans, the second question is just as important as the first. Fact is, we’re addicted to soft drinks and soda. These sugary liquids get us craving like nothing else, and it can be very hard to say no. Luckily, there are a number of tips and tricks of the trade that will help you quit soft drinks and soda.

• Planning is Everything

If you’re really going to commit to a soda-free life, you’ll have to do some thinking. First, identify exactly why you want to stop drinking soda – this will make it easier to say no to cravings. There are many reasons to stop: drinking soda prevents people from losing weight, stains teeth, and can even affect sleeping patterns! Once you’ve made up your mind, get rid of all the sodas you have at home. The next time you shop for groceries, pick up healthy substitute drinks.

• Be Mindful of Your Intake

If you do drink soda now and again, make a commitment to monitor your intake. This will not only give you a way to track improvement, it will change the way that you go about drinking. Another way to cut intake is to have a water bottle with you at all times. Then, each time you think about drinking soda, consider water instead.

• Take Care of Yourself

Soda cravings can be intense and unpredictable. With this in mind, it’s important to get plenty of sleep if you’re serious about quitting. Saying no to soda is all about mental strength. Stick to your program and you’ll be sure to succeed.

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