There are so many nutrients found right at our local Farmer’s Market that can help our bodies function properly. God gave us medicine in food. I have been exploring local markets this summer. I even traveled to Amish country to purchase cheese from cows not treated with hormones and dry goods. If you’re living on a budget, one thing you can do is purchase strawberries, other berries, and avocados while they are in season, and freeze them. I’ve also visited this site http://www.ewg.org/foodnews/summary/ that lists the foods we should purchase organic and those that are lower in pesticides. It’s called the dirty dozen list. I don’t purchase organic foods that are lower in pesticides or those I don’t eat often. Trader Joes has become my favorite place to buy healthy food, as the prices are reasonable, and I love the people who work there.
I found that fat loss wasn’t the only benefit of eliminating unhealthy processed foods and added sugar, my skin began to improve. My energy levels increased. I had better focus than before. I think we all know that we should eat our fruits, vegetables, and healthy food. There’s so much we are missing out on when we don’t eat them. Once I ditched the unhealthy food, I needed to replace the items I threw out with healthy food. Check out some of the nutrients in the food I currently consume.
Here are just some of the healthy foods and their benefits:
Almonds (raw)– High in fiber, vitamin E, calcium, phosphorous, iron, magnesium, zinc, selenium, copper, and niacin. Almonds contain the most nutrients in comparison to all other nuts.
Apples– Antioxidants– protect cells from free-radicals (chemicals that damage cells), fiber– promotes colon health, and stable blood sugar.
Avocados– Fiber, magnesium, cartenoids- “antioxidants that help with cell to cell communication which controls cell growth,” K. Collins American Institute for Cancer Research, vitamin E, lutein– helps with eye health.
Blueberries– Anthocyanins-(may fight cancer, anti-aging properties, help with inflammation, bacterial infections), vitamin C, manganese, and dietary fiber.
Berries (all kinds)– Listed as cancer fighting foods. contain antioxidants which may protect your cells from damage linked to cancer. Vitamin C, and fiber.
Cruciferous vegetables (broccoli, kale, cabbage)– Contains potential cancer fighting chemicals such as glusinolates, crambene, and indole-3-carbinol according to the American Institute for Cancer Research.
Dark Leafy Vegetables– Folate– protects DNA, and carotenoids.
Garlic– Good for the heart, the immune system, and may inhibit colon tumor formation and cell growth.
Grapes– Reservatol (antioxidant and anti-inflammatory chemical), American Institute for Cancer Research studies shown they may keep cancer cells from growing and inhibit tumors.
Legumes (peas, beans, lentils)– Fiber, cancer fighting foods according to the American Institute for Cancer.
Pears– High in fiber (6 grams per serving), vitamins A, C, K, B2, B3, and B6, and folate.
Quinoa– Fiber, internal cleanser, iron, high in protein.
Tomatoes– Lycopene (protects cells from damage, helps destroy those that aren’t growing properly), cancer fighting food.
Sweet Potatoes– Vitamin B6, D, iron, C, magnesium, potassium, cartenoids.
Whole Grains– Fiber, antioxidants, packed with vitamins (check to make sure it’s really whole grains. Some say it on the front, then you check the ingredients and it’s stripped of vitamins). I recommend Ezekiel 4:9 bread, or other sprouted grain breads. Since these breads do not contain preservatives I place in the freezer as they mold faster.
Wild Salmon– Omega-3 fatty acids, This omega-3 fat comes in two forms: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Contains vitamin D and selenium.
I also started purchasing only nitrate free lunch-meat, and bacon. Nitrates have been shown to be linked to several forms of cancer including colon cancer. This preservative is not good for our bodies. Google sodium nitrates and health effects. You can find nitrate free meat at your local grocery and most don’t cost more. Since they aren’t packed with preservatives you must eat them quickly (within a week or two weeks) or freeze them. Instead of shopping for the month, I shop weekly. It’s costing less money to eat healthy. I eat less food because healthy foods fill you up.
So, friends. Here’s to a healthy you! I will hopefully start putting recipes up soon.
P.S You can do anything you set your mind to. Tell that voice inside your head that says, “I can’t change,” “I can change. I will change. Just watch me!”
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