Eat Your Superfoods
They say a calorie is a calorie no matter where it originates, but nutritionally, that isn’t the case. When it comes to getting the right vitamins, minerals, fats, and proteins, not all foods all created equal. One simple rule of thumb: Focus on nature’s nutritional heroes, sometimes known as superfoods. See how many of these you can eat in a week:
Berries: Blueberries are the simplest option for a low-calorie, high-antioxidant snack, but all berries are beneficial. Because they spoil quickly, buying frozen is an easy way to keep them on hand. Grind the chilled fruits up in a smoothie, or defrost them in a freezer bag in cold water. Then, toss a handful into yogurt, cereal, or sorbet. Or crush them onto buttered toast for an improvised jam.
Broccoli: All dark green vegetables are nutritious, but broccoli is especially so—boosting immunity and eye health, fighting cancer, and reducing inflammation. It’s also versatile to cook with. You can toss it in any pasta dish, serve it steamed or sautéed, or keep the florets frozen to defrost and use when mixing up a simple side dish.
Tomatoes: A chemical in tomatoes, called lycopene, is a powerful antioxidant that can fight cancer and heart disease. Consume the veggies raw or cooked, alone or in sauces and casseroles—even on a pizza—at least four times a week.
Lentils: Lentils and other legumes and beans are nutritious sources of low-calorie, non-animal protein. Throw some cooked lentils in any salad or soup, crush garbanzos into a homemade hummus, or load black beans into a tortilla for a vegetarian taco.
Green tea: Coffee is not without its health benefits (caffeine can help stave off Alzheimer’s disease and dementia), but instead of two cups a day, replace one of those with organic green tea. Loaded with antioxidants called polyphenols, green tea can help lower cholesterol and fight off cancer.
Check out the next section of the GOOD Guide to Living Better, Living. Or go back to the previous section, Work.
A MORSEL FROM HEALTHYMAGINATION
Lean against a wall, hands on your thighs. Gently move into a squat position and hold for 10 to 30 seconds.
This squat strengthens all your lower-body muscles. Holding the squat isometrically deepens the intensity. Contract your abdominals, relax your shoulders and breathe.