Antioxidants work much better together to fight free radicals. So having a meal plan that combines as many antioxidants is a healthy choice.
Antioxidants
Antioxidants are compounds found in food that work to eliminate the threat of free radical damage in your body. Because unchecked free radicals cause many illnesses, including several cancers, a diet rich in these compounds is a particularly healthy choice.
Meal Planning
Eating foods rich in single antioxidants is good for the body but not as good as eating them together. Many antioxidants work together in your system and rely upon others to effectively complete their jobs. The lunch described below is a fabulous menu because it provides nearly 100% of several antioxidants your body needs. These nutrients include Vitamin A, C, and E plus selenium, zinc, Copper, and Manganese.
- 1 cup of kale
- One hard-boiled egg
- 1 cup of navy beans
- About one-fourth cup of sunflower seeds
- Extra virgin olive oil, two tablespoons
- 2 cups of yogurt
- 16 oz. of milk
Eating Healthy
If you’re daring enough, increase your kale serving to two cups. You’ll be nourishing your body with an abundance of immune-building Vitamins A and C. If you prefer the single serving, that’ll still be a bountiful collection of nutrients. The critical idea is to make sure your kale is fresh and preferably organic. Steaming the kale may make it simpler to digest.
Serve the kale salad steamed or raw and dress it with chopped egg, prepared beans, and seeds. Use the extra virgin olive oil to top the meal with a rewarding taste. Enjoy the milk and the yogurt separately and for added nutritional value, consider sprinkling a little nutmeg on your yogurt. You may consider adding a tsp. of turmeric to your lunch to give it a little kick.
With both servings listed above, your approximate dietary intake of the antioxidants includes about *10,000 IU of Vitamin A, 61 mg of Vitamin C, 21 mg of Vitamin E, 64 mcg of selenium, 10.5 mg of zinc, 1.40 mcg of Copper, and 2.3 mg of Manganese.*
Change our mentality
Adopting a healthy lifestyle is not all about never eating the foods you enjoy ever again. Sure it does require some willpower but changing the way you look at food will help you more than anything. A cake or a chocolate bar may satisfy briefly. but what exactly has it done for your body? When your body sends you signs that you’re hungry, it’s at its most receptive to nourishment. It is low on energy and requires recharging. Sugary foods will only give it a temporary lift and after that is gone the body will still need the energy, but probably even more so.
We are all aware of the foods that are bad for us, but rather than look to cut these foods out of lives for good start to look at the ones you enjoy as treat, something you can have every now and then. I love carrot cake and most Sundays will have a piece or two after my Sunday dinner … I do look forward to Sundays.
Once you alter your perspective on food, it will become second nature to make the best decisions for what to put into your body. Then eating the right foods won’t seem like a diet — it will be the norm.
It’s no secret that if you eat healthy and exercise then you are more likely to live longer and happier. Many people in older life suffer from all kinds of problems which are generally put down to old age, but can usually be attributed to their previous diet and lifestyle. Start off slowly by introducing some extra goodness into your diet, like maybe picking up a pack of ready prepared fruit instead of the chocolate bar and having that as a snack. Your body will be much more grateful. Over time you will begin to enjoy your new healthy eating lifestyle and also enjoy your treats.
No gym membership required to start exercising. For many people their daily routines do not allow for anytime to go to the gym. Little things such as walking to the shops instead of driving or taking the stairs at work instead of the elevator, are small changes which can make a big difference. Ideally, you should exercise for 30 minutes three times a week. if you are unable to attend the gym on a weekly basis, then maybe you could invest in a workout video or grab a friend and go for a brisk walk around the block.
It’s clear that you can include exercise and good eating into your life. Seeing this change as a priority rather than a luxury will definitely help in the long run.
