Healthy Eating Ideas
by Jane Shenk
I’ve never been one to buy into the market of miracle weight loss pills, face creams, and anti-aging products. I figure, if a company promises that their face cream will make you look ten years younger, they’re lying (I’d look twelve), and if a pill can make you lose ten pounds without ever hitting the gym, you probably don’t want to hear about the side effects. So, I’ve compiled a list of foods every person can easily incorporate into their diet to improve their overall health and appearance, without breaking the bank or committing to a dramatic lifestyle change.
Wheatgrass
Incredibly high in chlorophyll, also known as “concentrated sun power,” wheatgrass is a natural detoxifying agent and healer. Purifying the liver, helping to rid the body of toxins, and aiding in digestion, consuming wheatgrass helps to keep your insides clean and healthy. So clean, in fact, that drinking wheatgrass juice can act as a natural deodorant. Some people even claim that, after consuming wheatgrass over a period of months, it can clear up all kinds of skin ailments, including acne and eczema, and can even help eliminate scars. While I prefer to stick to drinking it, I’ve heard stories of people literally bathing in wheatgrass to reap the full benefits of it on their skin (having smelled the liquid form, I don’t recommend it). Yet, perhaps the most impressive effect wheatgrass has had on me personally is the difference it makes in my energy levels and endurance. Mid-day, when I’d usually turn to coffee, I’ve fallen into the habit of mixing powdered wheatgrass in with a glass of juice, and almost immediately I feel energized and refreshed. Similarly, prior to working out, I’ll drink a quick glass, and I’ve already noticed a difference in my endurance and strength. Like I said, I use a powdered, organic wheatgrass, but I only recommend that to people who are really brave—it doesn’t taste bad, but boy does it look weird and smell strange. My parents have given the fresh wheatgrass a chance and incorporate it into their salads and omelets almost seamlessly.
Wheat germ
An excellent source of many vitamins and minerals, including Vitamin E, Omega-3 fatty acids, and fiber, eating wheat germ seems to be a no brainer. Wheat germ is not only good for the skin and linked to anti-aging, but it also great for digestion, reducing the risk of heart disease, and lowering cholesterol. Plus, unlike some other health foods out there, wheat germ actually tastes good! I sprinkle it on oatmeal or cereal in the morning or throw some into a smoothie for lunch. In most cases, I can either barely tell it’s there or prefer the added flavor and texture.
Flax seed
One of the richest sources of omega fatty acids and lignans found in nature, eating flax seed can help reduce your risk of cancer, strengthen your immune system, and regulate your hormones. Plus, expanding up to almost 5 times in size when ingested, eating flax seed a half hour before a meal can reduce hunger, help you eat less, and support weight loss. Much like wheat germ, flax seed can be easily incorporated into everyday meals like cereals, smoothies, breads, and salads.
Yogurt
Jam-packed with calcium and vitamin D, adding yogurt to your diet can help you battle osteoporosis and bone mass loss, while also reducing the risk of high blood pressure. On top of that, yogurt also helps regulate the digestive track, is linked to improving many gastrointestinal problems, and can help you feel fuller longer. I suggest sticking to low-fat or nonfat yogurt if you’re interested in maintaining or losing weight, but whole-milk yogurt is always an option for those of us blessed with incredibly high metabolisms. While I tend to stick to organic yogurt, I recommend you try out different brands and flavors to find one that works best for you. You can even try a locally made organic yogurt from Sidehill Farm available in town through Mass Local Food, which I’ve heard knocks most brands you find in the grocery store out of the park.
Dark chocolate
Perhaps one of the easier foods to incorporate into any diet, dark chocolate is so delicious I find it hard to believe it can be good for you too. Rich in flavonoids and antioxidants, dark chocolate can actually help lower blood pressure and cholesterol. Plus, it stimulates endorphin production, which makes you feel good. Oh, and did I mention it’s delicious? Just remember, eating dark chocolate means eating a few squares of chocolate with 65% or higher cocoa content a night, not chomping down on the dark chocolate candy bars you find in the checkout isle at the grocery store.
Ginger tea
Whenever I have an upset stomach or find that I’ve overeaten, I turn to ginger tea. Usually, I try and drink it a half hour before a meal, as it stimulates the stomach juices and helps the digestive process. While some researchers claim that it can also help with dizziness, chronic pain, muscle aches, and helps to minimize the effects of the common cold and allergies, I tend to stick to it solely for how magical it proves to be when I’m feeling even the slightest bit nauseous. While it’s certainly not a sweet, delicate tea, the strength and flavor grows on you quickly and, with a little sugar or sweetener, is quite delicious.
Water
While it may seem obvious, many of us just don’t drink enough water. As I tell my students when I’m out on expedition, “Drink water.” Feeling sluggish? Drink water. Have a headache? Drink water. I even work with one instructor who, when feeling crabby, isn’t allowed to complain until she’s drank one Nalgene’s worth of water. Water will not only make you feel good and help to keep your energy high, but it will also work wonders on your appearance. Flushing out your system and keeping you hydrated, water helps to replenish skin tissues, moisturizes skin, and increases elasticity, which keeps you looking younger longer. Moreover, water helps in all areas of digestion and is linked to weight loss. Naturally calorie free, drinking water can reduce hunger and suppress your appetite. Plus, water detoxifies the system and flushes out by-products of fat breakdown and other toxins on its way out. And, on top of all that, as it regulates your body temperature, water keeps you more energetic during exercise and makes you less susceptible to cramps and sprains. So, if you’re looking to feel good, look good, and have more energy, “Drink water.”
So, while I’m no doctor, I am a consumer, and I’ve certainly done my fair share in consuming these foods. The key to a healthy diet and lifestyle is finding what works for you, and I strongly suggest you give these items a shot (especially the water—it’s free), and take an inexpensive step towards feeling good, looking good, and keeping it that way.