ABCs of our Go-To Slimming Super Foods
We fiercely believe that enjoying food is part of life. You will not find us recommending a piece of lettuce and a half a grape for your meal. But when we know what is good for us, the options on preparing delicious and nutritious gifts for our body are endless. We are also very much aware of how our physical and emotional wellbeing is affected when we eat healthily.
It's easier to make good decisions about our health when we have an arsenal of good fats, proteins and nutrients fuelling us. We are more likely to wake up feeling ready for a good workout when we have chosen lots of greens, complex carbs and lean protein the evening before. If we eat foods that weigh us down with empty calories, we are never as motivated to make good physical choices. Eating a Big Mac then heading to Pilates is not gonna happen for us.
Follow links for source info. Consult a medical practitioner for health or dietary problems; this is in no way meant to be prescriptive for each individual's dietary needs, it's simply a list of what works for us, from A to Z! Bon Appetite!
Apples: The proverbial "An apple a day keeps the doctor away" is actually supported by a wealth of evidence. Apples can improve your overall health, potentially reducing the risk of diseases such as Alzheimers and Lung Cancer but also the pectin in apples lowers LDL (“bad”) cholesterol and a Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.
Broccoli: We cook batches of this each time, so we can just open up the fridge when we need a quick healthy food fix or to throw in other meals. It is high in fiber, which aids digestion, prevents constipation, maintains low blood sugar, and curbs overeating. It is also as high in protein as a cup of rice or corn, but with half the calories. It's great with a spray of Bragg's Liquid Amino Acids
Coconut Oil: We sub this in many of our meals- though we are not opposed to the ever holy olive oil. Studies identify that medium chain triglycerides, found in coconut oil can actually boost metabolism, in one study increasing energy expenditure by 120 calories per day. I keep a jar in the kitchen and on the beauty counter. It makes a great hair mask and moisturiser as well.
Dark Chocolate: CHOCOLATE CHOCOLATE CHOCOLATE- But choose the right kind! Sometimes you just need that endorphin releasing kick. Why not make it productive? A 100 gram bar of dark chocolate with 70-85% cocoa contains (1): 11 grams of fiber. 67% of the RDA for Iron, 58% of the RDA for Magnesium, 89% of the RDA for Copper, 98% of the RDA for Manganese. It also has plenty of potassium, phosphorus, zinc and selenium. Just remember, darlings... Everything in moderation.
Eggs: They are easy and can be served any time of day with plenty of variation. They are a good source of healthy fats and cholesterol, and provide lean protein that can help burn fat.
Fish: We are big fish eaters but always try to eat it sustainably. Fish is generally high in many nutrients, high-quality protein, and contains iodine and various vitamins and minerals. Fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients, but again, in moderation because some fish have high levels of mercury. Make sure to source your fish responsibly.
Green Tea: I'ts super rich in antioxidants and boosts metabolism while helping you to lose weight. Tea Pigs makes a delicious Green Mint Tea, which is slightly sweet so when the 4pm crash hits, it helps curb sugar cravings in a really beneficial way. Sometimes, after the bag cools, I'll rub it around the eyes if last night was a big one!
Hot Peppers: With a girl from the Southwest in the house who loves a bit of spice, the use of these can be justified at any time of day. These guys are low in calories but loaded with good nutrition. High in Vitamin C and versatile. Check out our Killer Red Pepper Soup
I (ummm....we don't have an 'I').... How about "I...I...I... Ice water- or normal water. but LOTS of it, make it more interesting with lemon, grapefruit, mint or cumber.
Juicing: It's hard not to feel healthy when you pile in celery, spinach, ginger, turmeric, etc.etc.etc. into a juicer. Maybe it's the sense of self-satisfaction, 'aren't we healthy up here on our pedestal'. But we have found it's a really easy way to pack the vitamins in. One issue we have with juicing is the food waste thats involved. Fortunately there are some great recipes, from cakes to crackers, that call for the pulp. This way you get the finer intake sometimes lost with juicing and it's not going to waste. (Check out Deliciously Ella's Tomato and Carrot Crackers)
Lemons: They are great because they flavour water nicely and they keep hydration easy. Full of fun like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus, protein, and flavonoids (which are composites that contain antioxidant and cancer-fighting properties). They help to prevent diabetes, constipation, high blood pressure, fever, indigestion and many other problems, as well as improving the skin, hair, and teeth, and aids in weight loss. Play with lemons like we do- in the morning start with a squeezed lemon (then chuck the peel in), honey, ginger, turmeric and cinnamon. This combo has been shown to aid in weight loss and detox. When life gives you lemons, enjoy.
Mangos: Aside from this sweet treat having high levels of fiber, pectin and vitamin C which help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff) mangoes can be used to clear the skin externally and internally from zits.
Nuts: They are such a good way to get a healthy boost fast. You can carry them in your purse or experiment with them in your cooking. We are absolutely crazy about Linwoods Milled Flaxseed, Almonds, Brazil Nuts Walnuts & Co-Enzyme Q10 we can literally add this to almost anything to boost the wholesomeness of our nutrient intake. Sprinkle it over breakfast, a salad, we even dust Nikko's Peanut Butter and Jelly with it (shhhh).
Oatmeal: It provides such a nutritious start to the day. According to HealthyEating.Org, "One cup of oatmeal contains about 150 calories, 4 grams of fiber (about half soluble and half insoluble), and 6 grams of protein. In addition to fiber, oatmeal is rich in thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron. We like ours with frozen blueberries and a little almond butter.
Pomegranates: These little ruby fruits boost us with energy and cleanse the body, making it easier to lose weight. They curb cravings and make our skin vibrant.
Quinoa: Versatile and delicious. BBC Good Food boasts that it "Contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option" We like to mix a few kinds and make a bog batch once or twice a week to bulk up salads and sub for pasta.
Red Wine: Again, it is always about moderation but if you are going to consume alcohol, make it worthwhile; red wine boasts more health benefits than Jagerbombs. According to the Telegraph, "Women who drink a moderate amount of alcohol with meals were found to have a lower risk of becoming overweight in middle age, according to a 2010 report in the Archives of Internal Medicine - with red wine-drinkers the least likely to become overweight. " Cheers.
Spinach: It's like Kale. When you think about healthy eating it is one of the first to come to mind. We throw it in to morning smoothies and sub it for pasta under a big hardy Bolognese.
Turmeric: We throw this into juices, our first glass of water in the morning, and we love to cook with it. Rich in curcumin, research has found it is helpful in fighting against obesity and its related symptoms. Curcumin reduces leptin resistance, lowers insulin resistance, reverses hyperglycemia, reduces inflammation, and activates fat burning gene signals. Find out more here
U mmmmm. Can you think of any? Email us.
Vinegar: But make sure it's Raw Apple Cider Vinegar! I throw a bunch into lemon water in the morning. Authority Nutrition provides a wealth of studies of the benefits, but I think all the benefits have yet to be discovered.
Water: We need it. Tons of it. If I want to do anything for weight-loss and skin issues, upping my water intake is my first point of call.
X -I'm stuck again!
Yogurt- FitnessMagazine sold me on yogurt for weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," Michael Zemel, PhD. When you eat yogurt, the calcium signals to your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat. You can also sub in fat-free Greek yogurt where recipes call for sour cream and mayonnaise.
Zinc: I take this pretty religiously as a supplement. There is plenty of evidence regarding the positive impacts on health. It boosts immunity, and work-outs can't be maintained if you are constantly battling the colds that the babies bring home from school! Check out more benefits here
We again reiterate that none of this is medical advice, simply what we think works for us!