Life coaches and experts blog and share their wisdom on how to live a happy, fulfilled life. They write about self management and parenting advice, career and how to succeed articles as well as answer questions from you about how to best navigate your life.
The Top 5 Best Things You Can Feed Your Body
Here is my list of the top 5 all-time powerhouse consumable items on the planet. Make sure that at least a few of these foundations of health land in your grocery cart - and your stomach - every week:
#1 Oats ? Eating oatmeal or something with oats of any kind in it (yes, a nice organic oatmeal cookie counts, and even a bowl of Cheerios is better than none at all) is one of the best, most natural ways to lower your cholesterol, stabilize blood sugar, keep your GI track running smoothly, and keep you going strong all day long.
Here is how easy it is: In a medium microwave safe bowl, add 1/3 cup of old fashioned oats, a dash of salt, 3/4 cup of water, and a sprinkling of Splenda. If you prefer a more natural sweetener, a few teaspoons of Agave nectar will give your oatmeal a nice, sweet flavor, without impacting your blood sugar the way honey or brown sugar can. (http://bit.ly/LoveAgave) Stir and microwave for 2-3 minutes depending on the texture you prefer. Add some fresh berries, a little spray butter for flavor, and make sure to accompany any carbohydrate you consume, (even a good one like oatmeal,) with a high quality protein. Don?t look at oatmeal as just a morning food either. It?s a great choice any time of the day.
#2 Flax Seed Oil ? The list of benefits from dosing just 2 teaspoons of flax seed oil per day are impressive. They include everything from fighting heart disease, cancer, and diabetes, to elevating mood, boosting your immune system, and improving overall joint and soft tissue health.
There has been some confusion about the best way to consume flax seed, so I'll cut right to the chase and tell you to stick with the oil. About a tablespoon a day is best, but make sure to watch the rest of your fats for the day. As good as it is for you, flax seed oil is still a fat, just like peanut butter and olive oil. Fat is fat?and it can add up quickly, so watch your total intake and try to keep your consumption under 20% of your overall calories.
Choose a high lignin, cold pressed, organic flax seed oil, (Barlene?s is my favorite) since the whole seeds will just pass through your system, and freshly ground seed loses its potency within a few minutes of grinding. Dosing flax seed oil in pill form will require that you take between 8?14 pills to equal the benefits of 1 tablespoon of the oil. Flax seed oil is definitely an acquired taste and cooking with it is out, as high heat destroys most of its good properties.
My best recommendation is to start by adding flax seed oil to a daily smoothie or meal replacement shake, find a good salad dressing recipe, or add it to cooled oatmeal.
#3 Egg Whites ? Eggs are one of the best, most digestible forms of protein out there. Remember the scene from Rocky? Ugh! Well, he was on the right track with the exception of all those yolks, and the whole raw thing. Make sure to cook your eggs, and unless you want to gain weight, nix the yolks, or at least the majority of them.
Here?s a great trick. Crack 4 whole eggs into a bowl, yank out 3 of the 4 yolks, scramble and serve. Add some spinach and onion and you?ll have a nearly perfect meal! (Here is a great example from my website - http://lovelivingfit.com/legal-meals/quick-meals/) Removing the majority of yolks will leave you with the best ratio of fat to protein (there?s lots of good stuff in a yolk, but a bit too much fat.) With a 4 whites to 1 yolk mix, you'll reap all the nutritional benefits, without all the extra fat and cholesterol.
If you?re feeling bad about tossing all those ?perfectly good? yolks, either feed them to your compost pile or, think of it this way: You don?t feel bad about throwing out chicken skin, right? It?s the fattiest part of the chicken, and, with an egg, the largest concentration of fat is in the yolk. Better down the sink than on your thighs.
#4 Water ? Considering that 60% of your body is made up of water, (50% of your blood volume is good old H2O) drinking the right amount every day is sort of a no-brainer. Still, even among folks who feel they drink ?lots of water all day long,? my experience has been that measuring is always the true test.
A good base would be to start with 60-80 ounces of water per day. That?s equivalent to 4-5 pint size bottles (16.9 oz each.) See how closely you can follow this basic schedule - 1 pint by 9am, the 2nd pint by 11:30am, the 3rd by 1pm, the 4th by 4pm. Work through the last pint between 5pm and bedtime. If you find yourself running to the bathroom every 2 minutes, that?s the best sign that you probably haven?t been up to speed.
Fortunately, if you are consistent in your efforts, your kidneys will eventually adjust to the increase in water, (this can take 7-10 days,) and your bathroom visits will decrease to every 2 hours or so.
When it comes to choosing between water and other drinks, a good rule of thumb is to alternate all your other beverages with at least 1 pint of water: If you drink a cup of coffee, follow it with an equal amount of water?drink a diet soda, make your next beverage a pint of water. That goes for beer, wine, tea, or any beverage containing color, caffeine, carbonation or calories.
#5 Leafy Greens ? Here is a simple solution to getting more veggies in your life. Purchase a bag of prepared greens (Dole makes a very mild and delicious mix called Sweet Baby Lettuce Salad) and prepare your favorite low-fat salad dressing (Here's my favorite recipe.) Mix the entire bag of salad with about 2-3 tablespoons of dressing and 2-3 tablespoons of low fat grated parmesan cheese. Place 1/3 of this salad mixture in zip lock bags and have one serving with at least three of your regular meals. Yes, greens are an excellent choice with your morning meal. Very delicious and ultra nutrition.
There you have it - five little items that can have a huge inpact on your health, lead to a happier, healthier life, and help you learn to love livingfit!
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!
About the Author:
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide