Are you stuck in a FOOD RUT— Eating the Same Thing Every Day

Someone said;

Variety doesn’t really matter to me. I would be perfectly happy to eat the same Chickpea rice salad or chicken sandwich every day.”

This person can be stuck in a “food rut.” I should reveal that my interest in this subject is not purely philosophical.

Stucking in a food rut is comfortable and easy. We don’t have to think twice about what we cook and just eat and go. Food ruts are also often emotionally intertwined. They give us a sense of stability, enjoyment makes us feel good. We typically eat things we like—foods that taste good. (Hence, when eating the same foods that bring us pleasure, we fire up serotonin in our heads).

However, as convenient, comforting and yummy as eating the same foods every day maybe, when we are stuck in food run, we also often miss out on some essential key nutrients.

“The staple + fat + relish combination is what dominated eating in traditional peasant cultures”

“Newness or difference from the norm is a very urban, almost postmodern, idea. It is recent. It is class-based.”

So, when accounting for the totality of human experience, it is the variety-seekers—not the same-lunchers—who are the unusual ones.

Eating the same thing over and over can also simplify the decisions people make about what they put into their bodies.

Perhaps there is more to them, eating the same thing each day reveals something deeper about who people are, or at least perceived to be.

Of course, most people around the world who eat the same thing every day aren’t doing so voluntarily. “I would say most people most of the time have little choice in their staple as if they live in rice culture, they will have rice for every meal; ditto potatoes.”

It’s easy to stick to eating the same foods every day—especially if you love them. But it may not be the best thing for your health.

Here are Things That Happen When You Eat the Same Thing every day, and my go-to simple tips for getting unstuck from a food rut…

Here is the Scary Reason…

Humans were designed to graze and hunt, and therefore our diets became naturally varied. This is likely an evolutionary design so that we attain and access a wide variety of nutrients throughout the day, week, month, and over long-term periods of time to optimize our body’s functions.

It can lead to nutritional deficiencies

Our bodies need a wide range of macro- and micronutrients, and eating a wide variety of foods, especially fruits and vegetables, can help us meet our body’s needs. Almost everyone would agree that “eat the rainbow” is a good rule of thumb.

It hurts your gut health

Eating a wide variety of foods provides the environment the gut needs to grow the healthy bacteria that can boost our immune system and improve digestion. This is the article for understanding gut health role.

It can stunt your weight loss

People who ate a varied diet had a much lower risk of metabolic disease—a combination of unhealthy factors that can lead to heart disease and diabetes. People eating a good variety watched their cholesterol drop, had less abdominal fat, and lower blood pressure. Hence, we’re able to lose weight faster than those who had less variety.

It may impact how long you live

In research published in the International Journal of Epidemiology, investigators tracked the health of more than 50,000 women and found that those who ate a wide variety of healthy foods tended to live longer than women who ate the same foods day after day.

It leads to serious food boredom, developing an eating disorder

Food should be fun! It should be something you look forward to”. The constant refusal to eat specific foods or nonacceptance to eat any type of new food group can give consequence in malnutrition and unhealthy weight loss. Don’t miss the signs of healthy eating obsession.

Changing up what you eat exposes you to great new foods and new recipes, and helps bring back the fun in eating.” Start with these healthy food recipes worth trying.

You may be overdosing on certain nutrients

If you consume too much of certain foods, you may be putting your health at risk. For example, too much turmeric can interfere with blood clotting and liver function, or if you eat, say, fish every day, mercury toxicity becomes a concern—especially if you’re consuming predatory fish (like tuna) and if you are a small person—toxicity is weight-related.

It can hurt your immune system

The enhanced nutrition from a varied diet seems to boost immunity. This helped people resist infections; people whose diets had little variation were more likely to get sick due to a weakened immune system. Here are natural immune booster foods.

You Get Disconnected from Food & Your Body

Lastly, eating the same thing every day takes the “intuitive” out of eating.

Instead of listening to your body—and going with your gut, you listen to your head, your tastebuds, convenience or your emotions.

You get out of touch with your body’s natural guess.

“Auto-pilot” mode—like any routine—becomes second nature.

Simply put, you forget what it’s like to truly listen to your body. In the name of your body.

How to Make it Work for You

Mix it up

Eating the same exact thing every day for every meal isn’t good for you. Instead of eating a salad every day for lunch is great, especially if you mix up the protein and other ingredients on a daily or weekly basis. Even small changes to your go-to meals can make a big difference.

Slight Edge Small Changes

Very small components up of a meal. Perhaps you have chicken most meals with sweet potato and green beans. Try a Japanese sweet potato instead of a regular sweet potato. Asparagus instead of green beans. Or Tofu instead of chicken breast.

Shop Seasonally

Go to the produce section in the store without a list—and shop seasonally. Notice what’s on sale, what’s the freshest and what’s in season. Buy that this week. On this note, also check out local farmer’s markets for seasonal varieties.

Have Someone Else Cook

let someone else do the cooking. Or, if you live in a city with local healthy meal delivery, chef or restaurants, consider varying it up by trying it outside your usual norm packed lunch or dinner.

Change Your Habit

Instead of focusing so much on changing up your food variety, consider changing the fixed habits you have around eaten the same thing every day. For instance, if you’re in the habit of eating the same thing for dinner every night, instead of waiting until you’re really hungry to decide what to eat (and defaulting to the same thing every time), consider meal prepping a few easy options to grab when you get home late.

Frequently eating similar meals can be healthy, but it’s important to make sure you’re eating well-balanced meals loaded with nutrient-dense foods. It’s too easy to miss out on important nutrients if you get stuck in a food rut.

Reframe change by thinking: “How can I nourish my body and fuel my body at this meal?” You nourish through a widely-varied diet.

I want to hear what you think about this article.

By Priyanshi Bhatnagar

17 Guilt Free Sweet Fix Cookies for all Dieters

Cookies, cookies and more cookies!

Cookies belong in everyone’s diet, and these decadent (but good-for-you!) recipes are here to prove it. Whether you’re following a specific meal plan or just looking for a guilt-free way to indulge in some sweet treats, there’s a healthy cookie recipe for you — and we promise the finished products won’t taste like cardboard. Making cookies is much of a pleasure as eating them.

Why you need to try these Cookies

— all free of white sugar, white flour, and dairy

— are an easy and tasty solution for keeping our resolutions

— all cookies have fruit or vegetable as a ingredients

1.Banana Coconut Cookies

All you need is just Two-Ingredients, Banana and unsweetened coconut flakes, a food processor, and a baking sheet. It doesn’t get much simpler than that.

This recipe needs 1 banana and 3/4 cup unsweetened shredded coconut. Preheat the oven to 350° F. Grease a baking pan, set aside. Pulse the two ingredients in a food processor until very well combined, Shape into discs, then set on the greased cookie sheet and bake in the preheated oven for 25 minutes or until golden. Optional mix-ins include chocolate chips, chopped nuts, dried fruit, cinnamon.

2.Vegan & Gluten-free Peanut Butter cookies

Rich and chewy cookies made simply with Three-Ingredients: peanut butter, almond flour, and maple syrup mean everybody wins, no matter their dietary needs.

Preheat the oven to 350° F. Grease a baking pan, set aside. Combine the peanut butter and maple syrup in a medium mixing bowl and mix until creamy. Slowly add the almond meal until it makes one solid dough ball. Bake around 10 minutes or until the bottoms are golden brown. Let cool before serving.

3.Vegan Paleo Chocolate cookies

Four-Ingredients are only needed for this recipe, shredded coconut, cocoa powder, coconut cream, and a smidgen of your fave sweetener, these sugar-free, no-bake bites just seem too good to be true

In a high-speed blender, add the shredded coconut, cocoa powder and granulated sweetener of choice and mix or blend until combined. Add your chilled coconut cream and mix or blend until a thick batter remains. Using your hands, form the dough into small balls. Once all the balls are formed, place them on a lined plate or tray. Press down on each ball to form a cookie shape. If desired, roll each cookie in extra shredded coconut. 

4.Paleo & Gluten-free Chocolate chip cookies

These five-ingredient, have an almond-butter base, but the addition of lots of chopped dark chocolate makes them taste less like almond cookies and more like wonderfully nutty chocolate chip cookies.

These cookies look like they came out of a bakery but are an easy one-bowl recipe. Get the recipe from https://kirbiecravings.com/paleo-chocolate-chip-cookies/

5. Tahini Cookies

Tahini isn’t just for hummus, and these paleo-friendly almond cookies prove it. They’re sweetened with maple syrup or honey.

All you need is 1/2 Cup of Tahini (135g), 1/3 Cup of Maple Syrup or Honey (80ml), 1/2 Teaspoon of Vanilla Essence, 1 Cup of Ground Almonds (120g), 1/2 Teaspoon of Baking Powder, 2 Tablespoons of Sesame Seeds.

Mix Wet Ingredients: Whisk together the tahini, maple syrup and vanilla essence. Mix dry ingredients: combine the ground almonds and baking powder. Add the dry ingredients into the wet and mix well until you have a sticky-ish dough. Line a baking tray with parchment paper. Roll the dough into small balls and then roll them in the sesame seeds. Use your palm to press the balls down into cookie shapes. Bake at 180’C for 10-11 minutes, then leave them to cool on a wire rack.

6.Green Tea Cookies

Matcha powder makes these cookies beautifully green and wonderfully earthy — and rich in antioxidants. Get the recipe from https://www.womansday.com/food-recipes/food-drinks/a26355704/green-tea-cookies-recipe/

7.Keto Peanut Butter Cookies

These luxurious keto-friendly bites require exactly no baking. Simply combine peanut butter, coconut flour, sugar, vanilla, and salt. Stir until smooth. 

Line a baking sheet with parchment paper. Using a small cookie scoop, form mixture into rounds then press down lightly to flatten slightly and place on the baking sheet. Freeze until firm, about 1 hour. 

For covering, whisk together melted chocolate and coconut oil. Using a fork, dip peanut butter rounds in chocolate until fully coated then return to the baking sheet. Drizzle with more peanut butter then freezes until chocolate sets, about 10 minutes. 

8.Zucchini Chocolate Chip Cookies

Up your greens with these gooey chocolate chip cookies. That’s how it works, right? Sneak a little veggie into your all-cookie diet.

Get the recipe here: https://www.delish.com/cooking/recipe-ideas/recipes/a50702/zucchini-chocolate-chip-cookies-recipe/

9.Carrot Cake Oatmeal Cookies

These cookies actually taste like carrot cake — but without the sugar and butter (you won’t miss it, we promise!). An easy, no-mixer-required recipe for chewy cookies healthy enough for breakfast that taste like carrot cake!

Get the recipe here: https://amyshealthybaking.com/blog/2017/02/21/healthy-carrot-cake-oatmeal-breakfast-cookies/

10.Pumpkin Breakfast Cookies

Breakfast might be in the name but that doesn’t mean these cookies can’t be enjoyed all day long. Simply start to Preheat oven to 350 F. Line a baking sheet.

Mix Wet Ingredients: warm coconut oil and honey. Mix dry ingredients: combine oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice powder and salt. Now add pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.

Drop about 1/4 cup sized scoops of the mixture onto a cookie sheet and flatten. Bake for about 15-20 minutes until edges are lightly browned.

11.Peanut Butter Banana Trail Cookies

These are basically Chunky Monkey ice cream in cookie form.

Get the recipe here: https://www.ohladycakes.com/blog/peanut-butter-banana-trail-cookies

12.Coconut Cookies

Looking for a grain-free version? Just reach for these 3-Ingredients, coconut, bananas, and oats. Start by Preheating the oven to 180 C / 350 F.

Mix Wet Ingredients: shredded coconut and the oats in a food processor and run until they look like panko crumbs. Add the sliced bananas and pulse to a paste. now form cookies on the tray, then bake the cookies for an app. 20 minutes. Keep a close look at them at the end of the baking.

13.Coconut Sweet Potato Breakfast Cookies

Gluten-Free Sweet Potato Breakfast Cookies made with coconut flour and gluten-free rolled oats. These healthful treats are naturally sweetened and perfectly healthy for breakfast or snack! Get the recipe: https://www.theroastedroot.net/coconut-sweet-potato-cookies/

14.Peppermint Chocolate Cookies

Whether it’s the holiday season or not, these peppermint chocolate cookies will always hit the spot—especially when paired with a cup of coffee.

Mix Wet Ingredients: whisk butter, sugar, egg, vanilla and peppermint extract into a large bowl. Mix dry ingredients: combine flour, baking powder, and cocoa powder in a medium bowl. Sprinkle into the wet mixture, and stir until the cookie dough is fully combined. Wrap up the cookie dough and let it sit until chilled, preheat the oven to 350 degrees.

Place the cookies on a baking sheet lined with parchment paper. Add whatever peppermint candies you desire on top. Bake for 10 minutes.

15. Keto Lemon Cookies

These delicious and fragrant keto lemon cookies get a double dose of lemon flavour. There are zest and juice in the cookie dough, along with some more lemon juice in the frosting and a pinch of salt to really emphasize the zestiness (adding salt is the trick to helping bring out flavour from other ingredients). You’ll want to let the lemon aroma fill your kitchen!

Get the recipe from https://www.eatthis.com/keto-lemon-cookies-recipe/

16.Dark Chocolate Avocado Cookies

It’s hard to not obsess over an avocado period, let alone one that’s actually a dessert. After all, the beloved fruit is a waist-whittling saviour. Preheat oven to 350°F.

Mix Wet Ingredients: Put mashed avocado and natural sugar, eggs and beat on high speed until well combined. Mix dry ingredients: Add unsweetened cocoa powder, water and baking soda and beat until well combined. Add chocolate chips and combine on low speed until evenly distributed. Drop by rounded tablespoon onto prepared baking sheets and bake for 10 minutes.

17.Apple pie cookies

Apples are packed with antioxidants, flavonoids, and phytonutrients that can help ward off everything from cancer and diabetes to heart disease. While America’s favourite dessert doesn’t have the most slender rep, eating it in cookie form allows for effortless portion control.

Get the recipe from : https://veganinthefreezer.com/apple-pie-cookies/

From oatmeal chocolate chip cookies to chai-spiced snickerdoodles, these healthy cookie recipes still taste every bit as indulgent as you’d hope for!

Comment down your favourite guilt-free cookies which you enjoyed the most.

By Priyanshi Bhatnagar

13 Healthy Ways To Eat Toast, Because You Can Do Better Than Plain Garlic Toast

Why I love to eat toast:

1. Delicious (obviously)

2. Portable (because we are always running late to work or the gym like all the time)

3. Easy (who has time to make a full big meal every day?!)

4. Filling (because there’s nothing worse than binging on junk stuff)

From fancy cheese toast to Nutella -covered dessert toast, the options are pretty endless. Sure, we’ll always appreciate a good piece of bread slathered in butter and sprinkled with salt, but we’re also willing to try something new and healthy.

The next time you’re not sure what to make for a quick breakfast, dinner, or lunch, don’t forget the simple beauty of a piece of toast. With the right cheese, veggies, or fruit, it can become a bonafide meal (or even an appetizer or hors d’oeuvre).

So I’ve decided to share with you all the simple and tasty healthy toast ideas that’ve caught my eye recently

Chia Almond Butter Toast

Thanks to almond butter, whole grain bread, and chia seeds, just one slice of toast give you all the feeling of satisfaction and fullness you need. Top it up with fresh raspberries to taste.

Scrambled Eggs and Roasted Asparagus Toast

This recipe proves that scrambled eggs taste just as good on toast as hard-boiled or poached eggs with an extra veggie crunch in it. Season with red pepper flakes and black pepper to taste.

Avocado Toast with Cottage Cheese and Tomato

Cottage cheese adds a bit of tanginess and a healthy dose of protein to this spin on avocado toast, topped with chopped tomatoes in lemon juice and pepper dressing.

Honey-lemon Ricotta Toast

This toast seems super fancy but is deceptively simple. Just toast your favourite bread up, spread on an easy whipped low-fat honey lemon ricotta, top with figs and sprinkle with pistachios.

Sweet Potato Toast with Tahini

Arugula, tahini, and mashed sweet potatoes work with each other to create a toast that’s light but filling and is packed with fall flavours and plenty of health benefits.

Get the recipe here.

http://www.cookincanuck.com/2015/10/sweet-potato-toast-with-tahini-arugula-recipe/

Tomato Toast With Basil Cream Cheese

If you’re a fan of classic bruschetta, then using basil cream cheese on toast will become a new favourite. Try this easy toast idea. Season with red pepper flakes, salt, and black pepper to taste.

Strawberry Basil Smashed Avocado Toast

Avocado toast doesn’t have to be savoury. This toast combination proves that strawberries and avocado make yet another unexpected yet delicious duo.

Mushrooms On Toast

This simple British dish makes an easy, comforting dinner or lunch. Sauteed mushrooms with herbs and pepper create a delightful meal to take pleasure in.

Toast With Hummus And Veggies

This wholesome vegan snack which most of the Lebanese foodie’s love will keep you full and feeling great. Enjoy it open-faced, or put two slices together to make a sandwich.

Toast With Almond Butter, Banana & Granola

Well, this toast is beyond our classic ”peanut butter banana toast”. To make this toast, make the same almond butter spread with sliced banana, add a sprinkle of granola to this classic combo for extra crunch.

Baba Ganoush Toast

This toast gives a nice Mediterranean flavour which will be healthy since we will use goat cheese which is lower in fat and calories. Spread toast with baba ganoush. Garnish with goat cheese and basil. Season with red pepper flakes, Maldon salt, and black pepper to taste.

Mexican toast pizza

For all the Mexican food lovers, this one of the simple yet tasty toast. Top up your toast with salsa or guacamole with baked beans or ground beef on it. And some Cheddar cheese melts on it with some herbs.

Cream cheese and Smoked Salmon Toast

This healthy cheese toast recipe pairs reduced-fat cream cheese smoked salmon and dill on top of crusty bread.

Check the recipe: http://www.eatingwell.com/recipe/251301/smoked-salmon-cheese-toast/

My personal favourite will most likely always be Honey-lemon Ricotta Toast but something about the almond butter and crunchy granola was unexpectedly delicious.

Share your favourite toast ideas, in the comments below. Also any new recipe of toast you would like to share 🙂

7 Secret Drinks that keep all of the Celebrities Glowing

There is no doubt, Models and celebrities know all about the health benefits of smoothies—being fit and super health-conscious is practically part of their jobs, after all—they are exposed to some of the most knowledgeable, creative, and expensive wellness experts in the world, they wind up with a pretty impressive arsenal of nutrition tips and tricks.

I’m so excited to share the secret beautifying drink recipes that these celebrities drink to stay slim.

Get in on the celeb-sanctioned secret to healthy living and whose wellness and beauty game is mad strong, including Nick Jonas, Kylie Jenner and more.

1.Mandy Moore Cleanse Smoothie

This smoothie is made with “blackberries, raspberries, half of an avocado, Vital Proteins collagen greens, and almond butter.”

2.Kylie Jenner’s Green Smoothie

For her smoothie, Jenner chose spinach, kale, pineapple, frozen blueberries, strawberries and “a little bit” of orange juice.

3.Zac Efron Vegan Smoothie

This drink is made with just spinach, kale, some blueberries, raspberries, avocado, a little banana, coconut water mixed with a little almond milk and some chia seeds with a little bit of honey.

4.Jennifer Aniston’s Breakfast Smoothie

For her morning drink, she blends “bananas, cherries, a protein powder, almonds, cacao powder, and all sorts of other antioxidant stuff with almond milk.”

5.Nick Jonas Apple Pie Smoothie

Instead of protein shake, Nick likes to blend ”few frozen bananas, apples, coconut milk yogurt, rice milk, raw cashews, nutmeg, cinnamon, and ground ginger.

6.Liam Hemsworth Mystic Smoothie

This drink is made with bananas, dates, cinnamon, spirulina, maca, raw cacao, chia seeds, sprouted brown rice protein, cashew butter, and coconut water that’s topped with raw cacao nibs and mint.

7.Kate Hudson Green Power Smoothie

The smoothie recipe includes a frozen banana, almond butter, almond milk, kale, spinach, honey, and chia seeds.

No surprise all these drinks are jam-packed with healthy nutrients and loads of fibre, which will keep you filling full AND energized throughout the day. Win, win, win.

If you enjoyed this article, please let me know your thoughts in the comments.

By Priyanshi Bhatnagar

Surprising Reasons Why We Need To Sleep?

Find out how lack of sleep can raise your risk of heart disease, diabetes, mental health problems, infertility, obesity and …

Sleep, like nutrition and physical activity, is critical to our health, and when we don’t get enough, we sacrifice more than just a good night’s sleep.

One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called “consolidation.”

Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

How Much Sleep Do You Need?

Sleep requirements vary from person to person. While adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school-age children between 9 and 11, and teenagers between 8 and 10. During these critical periods of growth and learning, younger people need a heavy dose of slumber for optimal development and alertness.

The Importance of a Good Night’s Sleep

Sharper Brain

Good sleep allows your mind to regain focus and tackle those tricky mental challenges. It can also stimulate creativity. That’s because sleep plays a big part in both learning and memory.

Mood Boost

Another thing that your brain does while you sleep is processing your emotions. Your mind needs this time in order to recognize and react the right way. Chronic lack of sleep can also raise the chance of having a mood disorder. People who have insomnia, are five times more likely to develop depression, and odds of anxiety or panic disorders are even greater.

Healthier Heart

While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle. High blood pressure can lead to heart disease, including stroke.

Short-term downtime can have long-term payoffs.

Boosted Energy Levels

Energy levels after healthy sleep are higher, and your mental awareness is more acute. Good sleep is also tied to improved athletic performance, including greater speed, agility and reflexes. Sleep loss will not deprive you of energy and time for muscle repair, lack of sleep saps your motivation, which is what gets you to the finish line. You’ll face a harder mental and physical challenge — and see slower reaction times.

Steadier Blood Sugar

During the deep, slow-wave part of your sleep cycle, the amount of glucose in your blood drops. Not enough time in this deepest stage means you don’t get that break to allow a reset — like leaving the volume turned up. Your body will have a harder time responding to your cells’ needs and blood sugar levels.

Fight Infection

Sleep is your body’s mechanism to ward off infection. When you don’t get enough, your immune system is weaker, making you more susceptible to illness. Ongoing lack of sleep changes the way your immune cells work. They may not attack as quickly, and you could get sick more often.

Weight Control

When you’re well-rested, you’re less hungry. Being sleep-deprived messes with the hormones in your brain — leptin and ghrelin — that control appetite.

With those out of balance, your resistance to the temptation of unhealthy foods goes way down. And when you’re tired, you’re less likely to want to get up and move your body. Together, it’s a recipe for putting on pounds.

Don’t Fall into these Sleep Traps!

#1: Getting just 1 hour less per night than you need doesn’t affect your daytime functioning.

While you may not feel noticeably sleepier during the day, even losing an hour of sleep can affect your ability to think properly and respond quickly.

#2: You can make up for lost sleep during the week by sleeping more on weekends.

Making up for sleep on the weekends by sleeping in and/or napping only partially erases the insufficiencies associated with not sleeping enough the previous week.

#3: Extra sleep for one night can cure all your problems with daytime fatigue.

Quality and timing of sleep are just as important as quantity when it comes to healthy rest. Some people sleep a full nine hours a night but don’t feel well-rested when they wake up because of the poor quality of sleep.

#4: You can pay back to sleep deprivation by logging into sleep debt

Unfortunately, a person can’t just accumulate sleep deprivation and then log many hours of sleep to make up for it. The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life’s challenges every day.

Practising good sleep hygiene, as well as not falling into the sleep traps listed above, can reverse many cases of sleep deficiency. However, if you (or a loved one) think you may be suffering from sleep deprivation caused by a sleep disorder or another sleep condition, ask your nutritionist for a sleep diet & lifestyle consultation to achieve healthier sleep and improved quality of life.

Read our guide How to fix Insomnia for more information and tips on getting a good night’s sleep. 

https://holisticdetoxpri.wordpress.com/2020/06/15/insomnia-your-guide-to-finally-get-a-good-nights-sleep/

By Priyanshi Bhatnagar

Foods that fight inflammation : Road to Good Health

How many times we have heard this

You are what you eat, right?

But what does that mean? How to use food to help your body fight inflammation

Here is how your food affects inflammation in your body, and what that means for your health.

The choices you make at the grocery store can have an impact on the inflammation in your body. The good news: Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too.

So eating with inflammation in mind doesn’t have to be complicated or restrictive.

Incorporate more of these delicious, natural anti-inflammatory foods into your diet to promote healthy habits in yourself and your family:

1. Whole grains

Eat these to gain more fiber, which has been associated with fewer signs of inflammation. They also have a lower glycemic index, for those watching blood sugar levels.

Try out Buckwheat and chia seed porridge or oatmeal porridge bowl.

2. Berries and tart cherries

Fruit, in general, is high in antioxidants, and berries, in particular, have anti-inflammatory properties because they contain polyphenol and anthocyanin.

Next time pair up your yogurt with fresh berries or cherries.

3. Olive oil

This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. It’s also delicious and fits in well with the Mediterranean diet.

4. Cruciferous vegetables

Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can prompt inflammation.

5. Fatty fish

Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead.

Eat this zoodles recipe with salmon: http://trainleanpt.com/blog/2017/9/5/avocado-pesto-zoodles-with-salmon

6. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation in the lungs and elsewhere in the body.

7. Peppers

These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation.

Check an amazing recipe here: https://www.plantbasedcooking.com/recipe/stuffed-peppers/

8. Leafy greens

Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation.

This is a good kale smoothie recipe to try: https://www.wellplated.com/kale-pineapple-smoothie/

9. Apples

Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.

10. Nuts

Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.

I personally like California walnuts: https://californiawalnuts.in/

11.Beans

Particularly important for those who eat little or no animal protein, beans contain lots of vegetable protein as well as fiber.

This is my favourite weekend dinner idea: Sundried Tomato and Kidney Bean Chili

12. Soy and soybeans

Soy-based foods contain a high amount of vegetable-based protein, as well as isoflavones, which may help reduce inflammation in women. Avoid highly processed soy that may contain additives, and go for tofu, soymilk, and edamame.

Here is a guide to choose right SOY: https://holisticdetoxpri.wordpress.com/2020/06/22/confused-about-eating-soy-the-good-and-the-bad/

13. Oranges

Are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

14. Carrots

Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.

15. Low-fat dairy

Dairy can prompt inflammation in certain sensitive people, but high-quality and low-fat dairy products like good cheese and yogurt are an excellent source of protein, probiotics and calcium.

16. Beets

Beets are one of those colourful vegetables with ample fiber, vitamin C, and phytonutrients. If you hate canned beets, make sure you give fresh beets a try — they are completely different.

17. Orange winter squash

Like carrots, orange winter squashes like the sweet butternut squash contain plenty of the antioxidant beta carotene.

18. Onions

Besides being delicious, onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.

19: Sweet Potatoes

Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.

You can even use Sweet potato as a Healthy Toast replacement.

20: Tea

White, green, and oolong tea, in particular, contain phytonutrients and flavonoids which help reduce inflammation.

21: Pineapple

Pineapple is loaded with vitamin C and contains an enzyme called bromelain which may help stimulate protein digestion, reduce inflammation of the gut, and boost immune function.

22. Mushroom

Antimicrobial, antiviral, and anti-inflammatory properties and contain a variety of compounds that can help to improve immunity and lower inflammation throughout the body. Mushrooms are a great source of protein, fiber, and various B vitamins, too.

23. Spices and herbs

Turmeric contains the active compound curcumin, it has strong anti-inflammatory properties and has been used for thousands of years as a medicinal herb.

Ginger contains a bioactive compound, gingerol. It is not only a major immune booster and inflammation fighter, but its root can also be used in tea to aid digestion.

Try out this delicious drink :

Jamu Juice (Turmeric Ginger Drink)

Garlic contains sulfur compounds that stimulate our immune system to fight inflammation and illness. It’s also antibacterial and anti-fungal.

I hope these foods will help you to fight with your body inflammation. Can check more about inflammation on my Detoxpri Podcast:

https://podcasts.apple.com/in/podcast/detoxpri/id1516689115?i=1000476937248

Feel free to share your comments and feedback 🙂

By Priyanshi Bhatnagar