You do not have to abandon all your favorite foods to upgrade your health status. – The opposite actually! Getting your health on track can be as simple as making a few small healthy additions, or substituting a standard processed item for a more satisfying one. Everything is okay in moderation. Here are a few easy tips to get you started.
1. Buy Unprocessed Wholegrain Carbohydrates
Instead of filling your shopping trolley with refined processed food, try to slowly implement a few healthy substitutes. For example, buy a loaf of brown bread instead of white, and go for brown rice and pasta, instead of the more processed white versions.
All these white products have been heavily stripped of important nutrients, and to make matters worse, the additives in heavily processed food work as ‘anti-nutrients,’ and so the body has to use its resources to deal with them, instead of utilizing them for better things such as nourishing and repairing the body.
You will see the difference in how you feel in just a short time. And the great news is, studies show that substituting refined grains for whole ones, can have incredibly positive benefits from reducing the risk of cancer, stroke, heart disease and type 2 diabetes, to losing weight and living longer.
Instead of having to spend money on supplements, all you have to do is to add a tablespoon of inexpensive ground or soaked flax seeds (also known as linseeds), to your breakfast cereal, yogurt or smoothie. This will magically give you: 1.2 grams of omega-3s fatty acids, 2 grams of fiber, and super healthy lignans (phytoestrogens). It will also work wonders for your intestines. This is because the flax seeds coat the intestinal lining, making it easy for food to pass through the gut.
Add Some Garlic
Garlic is a first-class source of vitamin B6 and manganese. It also provides calcium, vitamin B1, phosphorus, selenium, copper, and vitamin C. Try to add two pressed cloves of garlic to your main meal, at least three times a week.