Tuesday, July 22, 2008

Lazy Person's Guide to Eating Well

When you’re hitting the books, or doing whatever it is you do, until 4am it’s hard to remember to take the time to take care of yourself mentally and physically. I’m so that person who loves junk food and street food (Rafiqi’s Hallal Cart anyone?) and will reach for that when I’m stressed or in a rush. I’ve been trying to implement basic things in my life to make myself eat better. I’m a picky eater but doing some research I’ve realized that a lot of the food that I really enjoy eating (with the exception of broccoli which still makes me cringe like a toddler) are packed with nutrients. Here is a list I’ve compiled of 20 “Super Foods,” which are readily accessible and relatively inexpensive (except for Olive Oil which is expensive as hell, so my apologies).

1. Beans: You know my Puerto Rican ass was happy do see this on the list. Beans are a great source of protein and low in fat and calories. Beans help control your weight and blood sugar. I’m pretty sure that’s before you add the Sazon & Adobo though.

2. Blueberries: A real “brain food,” keeps your mind young as you mature. Rich in anti-oxidants.

3. Broccoli: Said to be the best food on the planet to prevent cancer.

4. Oats: Rich in fiber. Lowers cholesterol.

5. Oranges: Packed with vitamin C and one of the most readily accessible fruits for children. More vitamin C consumption can lower your chances of heart disease, cancer, and a plethora of other causes of death in this country.

6. Pumpkin: Phytonutrients keep your skin looking young and sexy.

7. Wild Salmon: Rich in Omega-3, wild salmon is a sure-fire way to lower your risk for a cardiac-related death. Make sure its wild and not farm-raised.

8. Soy: Packed with protein. Make sure not to over do it, too much soy can actually cause health complications.

9. Spinach: This leafy green promotes eye health and prevents cataracts.

10. Tea (green or black): Rich in anti-oxidants and the cheapest and easiest way to avoid cancer and heart disease.

11. Tomatoes: Helps men avoid prostate cancer

12. Skinless Turkey Breast: The leanest meat on the planet. Great source of protein.

13. Walnuts: Eating walnuts can lower your risk of cardiovascular disease. High in Omega-3.

14. Yogurt: Boosts immunity.

15. Coconut Milk: Contains an antiviral, antibacterial fatty acid called lauric acid— the immunity booster babies get from breast milk.

16. Organic Grass-Fed Beef: Great source of iron, B vitamins, and zinc

17. Brazil Nuts: rich in the antioxidant selenium. Selenium is essential for sperm health, take note!

18. Cinnamon: the U.S. Department of Agriculture suggests that cinnamon regulates blood sugar, is an anti-inflammatory and inhibits cancer cells

19. Raw Honey & Molasses: If you use a lot of sweeteners try using this super healthy stuff instead. Unfiltered, raw honey contains phytonutrients and enzymes to aid digestion. Molasses is the nutritious byproduct from boiling sugarcane down to white sugar is a good source of iron and other minerals.

20. Olive Oil: Rachel Ray style…E.V.O.O. contains monounsaturated fats (reduce inflammation), phenols (cancer fighting anti-oxidants), and vitamin E. Cold-pressed Extra Virgin Olive Oil contains more

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