And I’m betting you knew that already. You already have the knowledge you need to maintain a healthy weight and feel great. The hard part is finding the motivation for action – getting exercise, cooking a healthy meal, etc.
On occasion, we all need friendly reminders on how these choices benefit us and how great they make us feel.
I’ve created a free poster PDF that will keep you motivated. Its got 8 little mantras that you can say to yourself to help you eat right, move more, and feel less stressed out. Hang it someplace you’ll see it everyday and make a point to read over it from time to time. Maybe reading it will become a short part of your daily routine.
Promise your body the best! Say it out loud: “Today is the day I will make permanent lifelong changes so I will feel great and be happy.”
Be sure to share this with your friends on Facebook. Or you can click on the retweet button (below-right) to share it on Twitter! If your a blogger, tell your readers about it and/or give them a free copy directly – no need to even send them here if you don’t want. Thanks for spreading the love.
Overlooked and underused in the American kitchen, these five foods pack a nutritional uppercut. Shoot for incorporating at least two of them into your diet each week.
1. Sun-Dried Tomatoes
With potent lycopene levels, these delicious gems may reduce cancers of the lung, stomach, and prostate. Sun-dried tomatoes are also high in antioxidants and vitamin C.
Throw them in your next pesto dish, on a home-made pizza, or in a lunchtime veggie wrap. If your feeling really frisky, head over to pickyourown.org to learn how to make sun-dried tomatoes all by yourself.
You’ve been told a million times to eat more fish, specifically salmon and tuna for the high Omega-3 fatty acids. Well, dare I say, these are even better (for you). They are tiny little fishes, so they haven’t had the time and energy to bio-accumulate so much mercury. They are extremely low in mercury contaminants.
Buy them packed in extra virgin olive oil and you’ll see they totally deserve a spot on your Caesar salad tonight. Yum! Or, Sometimes we buy them packed in mustard sauce and spread on whole-wheat crackers for a mid-afternoon snack. Crown Prince brand is really good and you can buy them in bulk on Amazon to save time at the grocery store if that’s your thing.
3. Sunflower Seeds
Firm and tender? Yes, that’s totally possible!! And sunflower seeds are the perfect example. These anti-inflammatory mini-guys pack a huge amount of vitamin E in every serving, which is a very important nutrient. Vitamin E is the body’s main source of fat-soluble antioxidants. They are also high in thiamin and magnesium. And BONUS: the flowers are beautiful!
The eating possibilities are many. Throw them on salads or just eat them by the handfuls. You can also incorporate them into your favourite granola bar recipe.
A favorite amongst vegetarians. And Mayans!
The grain-like quinoa have been gaining popularity for good reason. They have a perfect set of amino acids which form a complete protein. Also, there are so many great recipes to make with quinoa. We are big fans of just putting some lightly sauteed or steamed vegetables over them. Here is one of my favourite recipe websites, 101 cookbooks, showing you how to do quinoa for breakfast or as an interesting dinner.
5. Black-Eyed Peas
These are good for you despite being named after the low talent music group (haha, j/k). And don’t confuse them with the pea family either, they’re actually beans!
Black-eyed peas are all about the fiber – good for your heart and intestines (and pooping!). They are high in folate, low in fat and sodium, and contain no cholesterol. And for the protein junkies, good news – black-eyed peas are extremely high in protein.
Buy from the bulk bin and relish in your frugality or buy fresh for maximum flavor and nutrients. Here’s how to cook fresh black-eyed peas:
Place black-eyed peas in a large pot or saucepan. Cover with water and bring to a boil over high heat.
Reduce heat to low. Simmer covered until peas are soft when pierced with a fork, 15 to 20 minutes. Drain and serve.
I’ve got some other ideas for “Often Forgotten Power Foods” so I’ll probably do another post sometime in the not-near future. Make sure to subscribe to this blog so you don’t miss out on all the exciting things I’ve got coming soon, including more free stuff. Let me know in the comments if your a fan of any of these foods.
We’ve been working hard on an eBook we’re creating called Organized Eating. I say we because my fiancé Nate has volunteered to occasionally help write for the blog (this blog!). Nate reads a ton and has a killer memory and therefore probably knows as much about healthy eating like me. So welcome him aboard as an occasional writer and at the very least contributor/editor/moral supporter!
Anyways, back to Organized Eating….
We’ve been hard at work creating this eBook that has the potential to help a lot of people save time and eat better. The eBook will be released sometime in the next few months and it will be absolutely free, no e-mail sign-up or anything will be required. It’s going to be AWESOME my friends!
While putting together a section of the book about strategic meal planning, we decided to make a list of our ultimate favourite healthy foods. We posed the question: “If we could eat/drink nothing else for the rest of our lives besides 75 things, what would they be?” AND…here’s the catch…they must be considered healthy (by someone’s definition at least).
I have posted the results below and I encourage you to create a list of your own. Sit down and write it with the people you cook for- trying to shoot for 75 items. It’s a great list to have on hand as a personal resource; use it as your base of reference when you sit down to plan meals. Or take it to the grocery store and buy lots of stuff off it – try to eat it all before anything goes bad (using common sense!).
Here is our list (excluding herbs & seasonings):
milk (soy or reg)
tuna (troll or pole caught only, from US or B.C.)
extra virgin olive oil
almonds (and processed for almond butter/milk)
whole-wheat bread (esp sprouted!)
(notice how we cleverly said the all inclusive “squash” instead of zuke, butternut, or pumpkin. You can find clever ways to cheat on the 75 things limit too if you want)
I know I’m going to remember some favorites that I left off here, so don’t hold me to this list forever. You can look at updated versions whenever you want at http://healthyeatingroadmap.com/favoritefoodslist/. Feel free to try and talk me into adding something to my list if you want, but make sure to also mention what I should remove in the process! (haha, tricky stuff right!)
So, are you considering making a list? Think your family’s input will give you greater confidence to cook for that picky kid/husband/wife of yours? Do you think it would make meal-planning easier for you? Tell us in the comments.
It would be really fun if you created your own list and blogged about it! If you do, give us your link in the comments so we can check it out.