Food and Nutrition
Proper nourishment is a path to strengthening the immune system and preventing disease while promoting good health and total well-being. Consuming well balanced meals of nutrient rich, whole “real foods” is one of the key elements to living a happy and healthy life.
Consume Whole Real Foods, which will provide the richest sources of essential nutrients, including vitamins, minerals, phytonutrients, essential fatty acids and fiber needed for optimal health. Unlike processed foods, (which may contain preservatives, artificial ingredients and other chemicals, high levels of sodium, corn syrup and other sugars and empty calories), consuming a meal plan of wholesome foods will also provide the body with higher levels of energy, radiant skin and hair. It will also provide easier and quicker weight loss with lasting results. More importantly it can prevent high cholesterol, high blood pressure, diabetes, coronary heart disease, stroke and other health challenges.
Scientific research confirms that foods which have been exposed to chemical preservation methods and (vegetables) heated above 115*F lose enzymes and nutritional value. Select certified orgainc. When cooking with oil, never overheat so it won’t oxidize and lose its nutrients. Most vegetables should be cooked between 3-7 minutes, depending on their density (it should keep some crunchiness to it), and your healthy proteins such as fish, poultry, turkey or lean beef, should be baked, broiled, poached, or grilled. Consume raw foods (especially fruits and vegetables), and more plant-based foods whenever possible.
Think COLORS when choosing fruits and vegetables. Mixing different colored vegetables creates a pretty plate and offers a variety of nutrients.
Whole grains are far more preferred and healthier than refined grains because they keep their natural form of bran and germ intact. Refined grains (ex. White bread or pasta) have been milled, which removes most of their nutritional value.
Whole grains and Flour include: Brown and Wild Rice; Bread / Tortillas; Pasta; Oatmeal; Quinoa; Millet; Barley; Whole Rye and Buckwheat.
When choosing dairy products, 1%, skim, or low fat products offer less of the chemicals and sugar than in Fat Free, and less fat than Whole products. Coconut, almond, cashew, and oat milk are a great alternative to dairy with sufficient amounts of nutrients.
Proteins should be kept on the leaner side. Choose lean certified organic meats, chicken, turkey, and almost any fish is acceptable, however, I would choose fish that is higher in Omega 3 fatty acids such as Wild Salmon and Sardines.
Oils offer many essential nutrients. Include some of the following in your menu plan… Coconut, Cottonseed, Olive, Safflower, and Sunflower.
Stayed tuned to my blog for more on LiYa Food and Nutrition, and meal plan updates.