Stop at a grocery store and pick up fruits, bagged carrots, nuts,hummus. For lunch take advantage of their salad bar.
Eat frequently and small amounts, so pack snacks. Eating small amounts of healthy food throughout the day keeps your mind sharp.
Protein with essential amino acid: eggs, chicken beef….
Drink water
Yes – that means stoppingfor a restroom, choose a place to stop so you can stretch your legs, let the kids out for few minutes, and get some fresh air.
Drinking plenty of water will flush your body of toxins, keeps your skin fresh, and helps you eat less.
Foods not to eat
simple carbohydrates or high glycemic foods :
fruit juices, sodas, sugary snacks, anything deep-fried, nonfat desserts and sweeteners, anything partially hydrogenated.
Some days no matter how organized we are can turn out to be stressful. Planning, summer activities, play dates, healthy menu for meals, snacks, work schedule, family time, just too much to be aware of and in control to accomplish.
Small chores around the house based on research are healthy for our mind, by helping us to create a peaceful moment for ourselves during the day.
chores like:
-Organizing a small closet
-ironing
-washing dishes
-dusting
-deweeding a garden
-cleaning our bedroom
-cooking
it is the sense of being in the moment and accomplishing a task that helps us separate ourselves from what is planned for the day, and satisfying when seeing the immediate results of our work.
It is a wonderful opportunity to be present, and aware, as opposed to being distracted, stressed or overwhelmed. It gives us an opportunity to get back in touch with being happy doing something small.
These days adding a new item to the grocery list means wasting time reading lines & lines of ingredients, and translating the bold writings on the packaging.
Some lables are simply meaningless. Make a mental note of what to ignore and what to look for.
Natural , doesn’t mean anything anymore,
Superfood, is being over used,
Farm fresh, another meaning less word, since if you live in the east coast & your fruits & vegtables have arrived from the west coast be sure they were packed before had the chance to ripe.
Two Things we should defenitly pay attention to :
1- FDA requires labels to mention added sugar, we shouldn’t consume more than 24g per day.
2- look for foods with less than 20 percent daily value of sodium and saturated fat, and less than 10 grams of added sugar.
Our options
-G.M.O. vs. Non-G.M.O.
Genetically modified organisms, are not necessarily bad. But if you are scared of the term look for heirloom vegetables and heirloom meat.
-Should we buy all organic?
It is more expensive to buy everything organic, we can look for meat raised without using antibiotics or hormones, and organic berries. When it comes to fruits & vegetables if we can wash and peel them we can buy the non organic ones.
-whole or minimally processed foods.
Processing reduces fiber minerals like potassium and vitamins like vitamin however, healthy foods like frozen vegetables, dried fruit, canned beans and whole-wheat bread, are labeled as process food but they are not lacking vitamins or minerals.
We hope this helps you enjoy and save some time grocery shopping.
it’s not always so simple to toss aside the convenience of sports drinks after a hard workout, but if you’re looking to leave the synthetics aside, high fructose corn syrup and artificial dyes, try these natural drinks :
Coconut water:
Has five times more potassium meaning electrolyte lost in sweat that helps with the storage of carbohydrates.
Orange Juice:
Make it a freshly squeezed, or at least not from concentrate. Oj boosts your body’s system with carbs and potassium.
Chocolate milk:
Gives your body the protein, calcium and essential carbs that it needs to replenish your muscles after a long run or a draining weight workout in the gym.
Yogurt smoothie
Gives you carbohydrates, good quality protein and some sodium and potassium.
Peeled peaches, we had to get the skin off for our little eaters.
Loaded with nutrition peaches are great as a snack or an addition to :
1- cottage cheese
2- salad
3- hot or cold cereal
4- in peanut butter sandwich
5- in yogurt
One large peach, has just 68 calories and no fat. Eating peaches instead of more processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet, no corn syrup so it can replace some of the added sugars in your diet.
Loaded with antioxidants in the flesh and skin of peaches. One of the major antioxidants in peaches, chlorogenic acid, helps flush out free radicals compounds that your body stores through exposure to pollutants from food and the environment. It also reduces the effects of aging and chronic diseases. This antioxidant may also keep you safe from cancer, provides eye health, and reduces body inflammation.
Pears have been around for 3000 years, and are a great source of immune-boosting vitamin C., antioxidants, high in fiber so great for digestive system, helps with dehydration, reduces fever, and are a great pre or post workout snack.
Organic creamy peanut butter generously spread on two pieces of white bread, thinly sliced Bartlett pear
Choose any sliced bread that you prefer, but we think when Bartlett pears ripen they are super juicy and sweet.
Creamy organic peanut butter and two slices of white bread, and a Bartlett pear.
One way of eating your berries.. Berry season is here and Blackberry cobbler was on the menu
There are more than 30 edible berries that can be cooked baked and enjoyed right off the plant. Which ever is your favorite berry, they all share one thing they are the ultimate anti-aging superfood. Their high levels of antioxidants and phytochemicals keep our brain young, skin glowing, and reduce risk of heart disease, diabetes and cancer.
Two delicious and amazing side dishes that can help us stay healthy. If you cook often you know we are always looking for new and flavorful side dishes.
Beets
Benefits:
Beets are rich in beta-carotene, carotenoids, and flavonoids. These powerful antioxidants give beets that beautiful color. All foods that are rich in antioxidants are effective at cleansing your liver.
Love this vegetable. It has a beautiful color, and it is delicious served warm or cold. Great addition to salads and meals more so if grilled.
Lentils
Benefits:
Lentils are great to lower cholesterol. Diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils.
Cook lentils in water and salt to taste. Bring to boil and simmer until almost soft to chew. Serve it as a side dish, add it to rice, or any salad.
Lentils cooking in water with salt, serve warm or cold
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