Here are, in my opinion, the healthiest reasonably priced foods that can improve any diet. In no particular order...
-Whole Grain Steel Cut Oats (Bob's Red Mill, Arrowhead Mills): Oats have a very low allergic potential, low glycemic index (they won't spike your blood sugar), and have healing effects on the GI system, especially when eaten raw. Cook a big batch in a crock pot overnight and keep it in the fridge for a quick breakfast. You can soak some raw oat in water overnight as well and add them to the cooked to calm down an inflamed GI tract.
-Grass Fed Beef: This one may be a little pricey but if you are only eating it a few times a month it shouldn't break the bank. Grass fed beef has a better fat profile than grain-fed, antibiotic/hormone laden beef and won't promote inflammation the same way.
-Berries: (preferably organic) A great source of vitamins and antioxidants, berries are an easy way to add fruit and nutrition to a diet. Try throwing them on your oatmeal.
-Beans: Almost any will do and are a good source of protein and a great source of fiber. They are also a good source of important antioxidants. Try using them in recipes in place of part of the meat to make meals to farther.
-Select low fat milk products: (for the lactose tolerant) Kefir, cottage cheese, string cheese and Greek yogurt are all great sources of protein and calcium, which studies suggest may help in weight loss. Kefir is an especially good choice as it can also serve as a probiotic. I frequently use low fat string cheese as a quick snack.
-Sprouted Grains: Amaranth, Barley, Buckwheat, Millet, unhulled Oats, Quinoa and the list goes on. Sprouting consists of soaking grains overnight and a series of rinsing to sprout the grain. This increases the nutrient density and absorption as well as antioxidant content. It is a little more labor intensive but worth the work. Make large batches and freeze or refrigerate for up to a month. Alternatively, you could buy pre-sprouted grains or flours.
-Any of the above listed grains, unsprouted. They are all still great sources of protein, fiber and slow burning carbohydrates.
-Broccoli sprouts/Broccoli: Great source of fiber, antioxidants and cancer-fighting chemicals.
-Colorful veggies with Hummus: This one is kind of generic but any colorful pepper is going to be rich in vitamins, especially C and Hummus is a good source of protein, fiber and lithium, a natural mood-booster.
-Dark Chocolate: great tasting dessert shaved over fruit with whip cream or on it's own. Dark chocolate contains chemicals which may protect heart health and is rich in magnesium. Magnesium is deficient in a large percentage of the population and low levels may contribute to migraines, muscle spasms and osteoporosis.
-Balsamic vinegar and cold pressed olive oil: These two go great together, a little bit goes a long way. Vinegar is actually a short chain fatty acid, absorbed with minimal processing and helps in controlled blood sugar. Unsaturated oils like olive oil is good for vascular health, inflammation and even brain health.
-Almonds: King of the nuts, the fat in almonds actually blocks the absorption of other lower quality fats from the diet. They also contain protein, fiber, and antioxidants. People who eat a few almonds a day lose more weight than those who don't.
-Organic Cocoa Powder: With winter fast approaching, healthy hot chocolate is on the horizon. This is a powerful source of antioxidants. Mix with coffee and milk for a healthy mocha or sprinkle over ice cream.
-Coffee: I own an espresso machine. If you can tolerate caffeine, use it to get better workouts, burn more calories. It may also prevent cancers, Alzheimer's and Parkinson's disease! Drop the extra couple bucks to go organic though, since it is a condensed food.
-Beets: Just beet it! Beets are a superfood for sure. Beet juice has been shown to significantly reduce blood pressure, with high blood pressure as big a problem as it is in our society this is a huge benefit. The reductions in blood pressure in the study I saw were comparable to prescription medications. Also, in a rat study a chemical in beets, DMP, was shown to (along with DHA and choline) increase connections between neurons in the brain! Need I say more?
So there's the list for now... add some of these to your diet and gain health. Good luck.
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