Clean Your Plate
Have you heard the song “It’s been a long long road”. . . well that is what it feels like for me when it comes to healthy eating. If you haven’t read the prior post, I encourage you to do so as it briefly discusses why I chose this healthy eating path.
For the longest time, I ate what I wanted and didn’t worry about what each type of food I was eating was actually giving me in terms of nutrients. All fruits, all veggies, all ICECREAM . . . well, maybe not all icecream, but it was definitely a dream. Ultimately, I did not care if I ate from all the food groups or not. You may hear about all these fad diets to lose weight and feel great, but what are the side effects of these same diets. There are nutrients that only certain foods can give. There are pros and cons to everything; but keep in mind, even with food, everything must be within reason.
This is why we encourage you to, and hopefully Skittles won’t come after me, “taste the rainbow” by eating different color foods from all of the food groups, if you can.
Listen, if you are looking for something quick and simple, but still hits the right spot, then this breakfast dish is right for you. My first thought was that something so simple couldn’t possibly taste good. It would be missing that “flavor” that I am normally craving; but alas, I stood corrected. This meal was quick, simple and tasted amazing. The seasoning on the peppers and potatoes was all that was needed to truly enjoy this simple and satisfying dish.
Eggs are one of the most common breakfast items we reach for. They provide a good amount of protein, and are easy to make. One large egg is around 6 grams of high-quality protein, making it a great ingredient for muscle restoration. Studies have shown, just chugging a protein shake post workout won’t cut it. Most protein shakes lack the diversity in nutrients that are needed to make a difference, while eggs have not only the protein you’re. looking for, but also consists of high amounts of vitamins and amino acids that are essential to growth and development.
Potatoes are sometimes given a bad reputation, due to its high glycemic index, which is a tool used to measure a food’s affect on the blood sugar. Most people opt for a sweet potato instead, so that they can reap the benefits of similar nutrients, however studies have shown that these two starches actually have a similar digestion rates when included in a balanced meal. Potatoes are also packed with vitamin C and have almost double the amount of potassium you’d find in your average banana.
Smoothie recipes have become a staple to the average person’s morning ritual, when taking steps toward a healthier lifestyle. Throwing a handful of greens and a cup of fruit in the blender for your daily fruit and vegetable intake is easy, almost effortless, but if you’re not careful these components can also hinder your health journey. For instance, centering your smoothie around a bulk of fruits could possibly have the opposite effects due to fruits high fructose and carb content.
Together these three ingredients make the perfect meal to jump start your day.
I am a HUGE fish fan, so any time I get a chance to have a dish with fish (look at that - I can rhyme like Dr. Seuss) I will. This was another quick, simple and very inexpensive dish to enjoy. I knew immediately I would love this one, because, hey - you can’t really go wrong with fish - unless you don’t like fish.
Tuna is a rich source of vitamin D containing almost half of your daily recommended intake. Vitamin D is crucial factor in bone building and ensures healthy bones in both children and adults. This fatty fish also contains vitamin B, which also strengthens the bones, protecting you from bone related injury.
Spring Mixed Greens are a good veggie to have on hand, giving you a chance to incorporate dark leafy greens. Cruciferous vegetables offer a variety of nutrients that are necessary for bone health, such as calcium, vitamin A and vitamin K. Calcium is known as the textbook remedy to healthy strong bones, but vitamin K, in particular, lowers the risk of osteoporosis overall. Last but not least is vitamin A, the underdog. This particular vitamin hasn’t been considered to assist in bone health until recently but has shown to aid bone constructing cells.
Toppings add not only a boost of flavor, but give you a boost your opportunity to add more sources of nutrients. You could add almonds to add magnesium and phosphorus, which help you retain calcium and bone density. Another topping you could add avocado which also increases the levels of phosphorus and magnesium. You could also top this salad with raisins, which contain the element Boron. This element assists both calcium and vitamin D with bone production.
These first two elements paired with an assortment of bone-building toppings like avocado, raisins, and seeds, this salad is sure to give your bones the nutrients they need to remain hardy and resilient.
Okay, once again, we are back at the table having fish. Seriously, who out here doesn’t like fish? Maybe you haven’t had it prepared these ways before or maybe you need new taste buds. Just kidding. But this, less some of the rice for me, was rich and right on the money when it comes to being tasty and appetizing. You couldn’t ask for more. And Brussel sprouts are all the rave for me, so I can never go wrong with those and a touch of heaven. . .I mean honey!!
Salmon has a million and one health benefit, along with other fatty fish like cod, red snapper, and of course tuna. What makes these proteins so powerful is vitamin B6. This vitamin has proven to stimulate the production sleep hormones, like melatonin. Plus, the high protein content will keep you satiated throughout the night. Eating salmon regularly has also also proven to help you fall asleep quicker, due to the omega 3 fatty acids.
Rice is one of the most avoided carbs when it comes to losing weight, however, when eaten in moderation rice has amazing benefits for your health journey, more importantly your sleep. Rice is a whole grain with a high glycemic index, this slow digestion rate activates the production of serotonin. You could not only experience better sleep quality, but may shorten the time it takes you to fall asleep as well.
Manuka Honey has been used for many years as a natural remedy for poor sleep quality. Studies have shown that it promotes a deeper sleep. Honey slowly releases glycogen as you sleep. Glycogen is used as an energy source for cells to assist with brain activity and other bodily functions.
A trifecta of these three ingredients is sure to enhance your sleep over all, which also aids in muscle recovery.
Tasting the rainbow was easy as a Sunday morning. It’s really not hard to eat a variety of food and it doesn’t cost much to do either. These meals were quick to prep, inexpensive to purchase all the ingredients and honestly, just delightful to eat.
So, here it is everyone . . . challenge yourself; create a budget for the week or month. Get the ingredients and prep your meals in advance. I promise, you won’t be bored of the taste and you will reap the benefits of all the nutrients. Enjoy!!!
That each of them may eat and drink, and find satisfaction in all their toil—this is the gift of God. – Ecclesiastes 3:13
