People encounter different toxins every day during their lives. Some are manmade and others are natural, but the bottom line is that as long as you live, some toxins will enter your body. While these toxins are, for the most part, harmless, you don’t want them to stay in your system if you can help it.
Luckily there are plenty of antioxidants out there that are designed to help people detoxify their systems in a natural way.
Antioxidants are useful for slowing the aging process by purifying the body’s systems and promoting healthy bodily functions. It is important to add these essentials to your diet to encourage good health and prevent virulent disease.
Foods that naturally contain antioxidants are the easiest to include in your diet. Usually antioxidant rich foods are plant floods like fruits, nuts and grains. The following foods are excellent sources of antioxidants:
Allergies and inaccessibility to ingredients can definitely make some people shy away from making or even trying some clean, green smoothie recipes. Here’s a brief list of great substitutions you can make so you can still reap the results of a clean, green protein drink!
Load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freeezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make. Meet your new 10 best friends:
STOCK UP ON THESE OTHER STAPLES......
On your Shelves
Focusing on whole foods that are high in fiber, lean protein, healthy fats like omega 3-s, and lots of anti-aging antioxidants is an effortless way to stay slender. Individuals who used to struggle with dieting and weight loss are able to transform their bodies by simply basing their meals on clean, simple foods. A few staples are:
Almonds - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking.
Key attributes - fiber, healthy fats, lean protein
Avocado - serving 1/2 avocado
Great for smoothies, salads, and guacamole; a healthy alternative to mayo
Key attributes - healthy fats, lean protein, antioxidants
Black beans - serving 1/2 cup
Great for soups, salads, and fajitas
Key attributes - fiber, lean protein
Broccoli - serving 1/2 cup
Great for soups, salads, and side dishes
Key attributes - fiber, antioxidants
Dark Chocolate - serving 1 oz.
Great for a healthy sweet-tooth fix
Key attributes - antioxidants
Kale - 1 cup
Great for soups, salads and side dishes
Key attributes: fiber and antioxidants
Olive Oil - serving 1 tbsp
Great for salad dressings and marinades
Key attributes - healthy fats
Salmon - serving 3 1/2 oz.
Great for breakfast (smoked), lunch, or dinner (baked, grilled or steamed).
Key attributes - healthy fats and lean protein
Spinach - serving 1 cup
Great for soups, salads and side dishes
Key attributes - fiber and antioxidants
Walnuts - serving 1 oz.
Great for salads, yogurt, oatmeal and on-the-go snacking
Key attributes - fiber, healthy fats, antioxidants
Maybe you are broccoli'd out or you're a vegetarian or you ran out of a recipe ingredient. Below are ways to make trades for your favorites with virtually equal calories and nutrients, so you can always keep your taste buds happy, meet your dietary needs and stay on track with your weight management goals.
3 oz. boneless, skinless chicken breast
= 3/4 cup egg whites
= 3/4 cup cooked or canned beans
= 1 whole egg plus 3 egg whites
= 1 large turkey or chicken sausage
= 3 oz. canned crab, salmon or tuna; fresh fish; ground beef; pork; steak; tofu
1-slice whole-grain bread
= 1/4 cup non-creamy (without tahini) hummus
= 1/2 cup whole-grain cereal
= 1/2 cup cooked beans, corn or peas
= 3/4 cup cooked whole grains such as barley, brown rice, bulgur, oatmeal or quinoa
= 1/2 large potato or 1/2 cup diced potatoes
= 1 whole-grain pita (4 inches)
= 1 whole-grain tortilla (8 inches)
= 1 whole-grain flatbread or waffle
1 tsp. olive oil
= 2 tsp trans-fat-free buttery spread; vegetable oil
1 tbsp seeds such as pumpkin or sunflower
1 tbsp chopped nuts such as almonds, peanuts or pecans
= 1 tbsp creamy (with tahini) hummus
= 1 1/2 tbsp flaxseed
= 2 tbsp shredded unsweetened coconut
= 10 olives
Nut butter Swaps
1 tsp peanut butter
= 1 tsp almond butter; soy nut butter; sunflower butter
= 1 tsp tahini
1 medium orange
= 2 tbsp dried fruit
= 1/2 grapefruit
= 3/4 cup mango pieces
= 1 small banana
= 1 medium apple; pear
= 1 cup berries; cherries
= 1 cup melon pieces
= 2 apricots; kiwifruit
= 3 plums
= 24 grapes
1 cup raw or 1/2 cup cooked spinach
= 1/4 cup stewed tomatoes or tomato soup; 1/2 cup cherry tomatoes
= 1/2 cup chopped nonstarchy vegetables such as bell peppers, broccoli, cauliflower, celery, mushrooms, tomato or zucchini
= 1/2 cup cooked or 1 cup raw leafy greens such as arugula, bok choy, cabbage, collard greens, kale, lettuce or Swiss chard
1 cup skim milk
= 1 oz reduced-fat cheese or 80 calories of any full-fat cheese
= 3/4 cup nonfat plain yogurt
= 1 cup calcium-fortified almond, soy or rice milk
= 1 part-skim string cheese
Stress depletes our B vitamin stores and snacking on nuts helps replenish them. B vitamins keep our neurotransmitters in their happy place and help us handle the fight-or-flight stress response. The potassium in nuts is also key: Penn State researchers found that a couple servings of potassium-packed pistachios a day can lower blood pressure and reduce the strain stress puts on our heart.
While oranges get all of the vitamin C hype, red pepper have about twice as much (95 vs. 50 mg per 1/2 cup serving). In a study in Psychopharmacology, people who took high doses of C before engaging in stress-inducing activities (oral presentation followed by solving math problems aloud) had lower blood pressure and recovered faster from the cortisol surge than those who got a placebo. It seems diets loaded with vitamin-C rich foods lower cortisol and help people cope.
To keep your wits about you when life gets hairy, you need omega-3's, especially DHA. In a study in Brain, Behavior and Immunity, people who took a daily omega-3 supplement (containing DHA and EPA) for 12 weeks reduced their anxiety by 20% compared to the placebo group. You won't get the same mood boost from the omega-3's (ALA) in flax, walnuts and soy, though, so shoot for about 2 servings a week of wild salmon or other oily fish and/or talk to your doctor about DHA supplements.
This leafy, green veggie is rich in stress-busting magnesium. People with low magnesium levels (most of us, actually) are more likely to have elevated C-reactive protein levels - and research shows people with high CRP levels are more stressed and at a greater risk for depression. Magnesium has been shown to help regulate cortisol and blood pressure too. And since magnesium gets flushed out of the body when you're stressed, it's crucial to get enough. Other solid magnesium sources include beans and brown rice.
This warm and comforting food also help your brain generate the de-stressing neurotransmitter serotonin. Research in the Archives of Internal Medicine shows carb-eaters felt calmer than those who shunned carbs. The carb-avoiders reported feeling more stressed. Any carb won't do, however. Refined carbs (white bread and pasta) digest faster and spike blood sugar, messing with moods and stress. Complex carbs like oatmeal are digested more slowly and don't spike blood sugar.
If you crave chocolate when you're on edge, have some. Research in the Journal of Proteome Research showed people who ate the equivalent of an average-size candy bar (about 1.4 ounces) daily for two weeks had lower cortisol and fight-or-flight hormone levels. To reap the feel-better rewards, choose chocolate that's at least 70 percent cocoa. And remember: dark chocolate is a high-calorie food, so mind your portions.
A study from University College London discovered that tea drinkers de-stressed faster and had lower cortisol levels than those who drank a placebo. Although (caffeinated) black tea was used in the study, caffeine revs the stress response in many people, so stick to decaf and herbal teas. Drinking herbal teals like chamomile, peppermint or ginger can be wonderfully soothing to the digestive tract which can help with stress by calming the nervous system in your gut.
Studies have found that these options can help contribute to a healthy mental state, bugger against the harmful physical effects of stress and dial up your serenity level. Eat your way to Zen.
It's true that the side effects may include off-color or odd-smelling urine, but it's a small price to pay for all the folate they deliver. The B vitamin is essential in helping you keep your cool when stress rears its ugly head. Steam some spears and add to salads or stir-fries; they're also tasty broiled and seasoned.
Besides being an excellent source of healthy fat, these creamy green fruits (yes, fruits), can stress-proof your body. They're rich in glutathione, a substance that blocks intestinal absorption of certain fats that cause oxidative damage (the process that creates free radicals, the harmful compounds responsible for aging). Avocados also contain more folate than any other fruit. Try to stick to a single serving (about one-quarter of an avocado). Thinly sliced, it can go a long way on salads or replace mayo on sandwiches or burgers.
All berries, including blueberries, strawberries, raspberries, and blackberries, are rich in vitamin C, which has been shown to be helpful in combating stress. German researchers tested this by asking 120 people to give a speech and then do hard math problems. Those who had been given vitamin C had lower blood pressure and lower levels of cortisol after the stressfest. Add a handful of berries to salad, yogurt, or oatmeal, or try nibbling on them frozen.
Another vitamin C powerhouse, oranges have an added benefit: that tough skin keeps them protected while they're bouncing around in your purse or backpack, so you can tote them anywhere. Try some other varieties, like clementines, tangelos, or mineolas.
You probably heard about them being a "sexy" food but they have earned they place as a mother lode of zinc. Six oysters, what you would typically be served in a restaurant as an appetizer, have more than half the recommended daily allowance for this important calming mineral. They're an acquired taste, for sure, but fans love them with cocktail sauce, horseradish, or mignonette. Purists favor a simple squeeze of lemon.
Research has proven that these shelled marvels provide more than one kind of cognitive edge. They contain alpha-linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. And studies conducted by the National Institutes of Health found that omega-3 fatty acids in walnuts keep the stress hormones cortisol and adrenaline in check. To bring out their flavor, toast them for 10 minutes, then chop and add to salads
Andrea Stewart Roa, M.S.
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