Can you believe it? We are almost a month into our Daniel Plan effort. I hope you are seeing results physically, or in your attitude toward food and your ability to practice healthy eating.
This week I am talking about some of those big names in foods - calories, antioxidants, phytonutrients, and so on. I'm going out on a limb here and say that calories are the amount of energy contained in what we eat. Good calories are what we want while empty calories are to be avoided. Good calories are the fruits, vegetables, proteins, fiber, etc. and the empty ones are sugar, processed food, white flour, white rice, and such like.
To complicate matters a bit, we need to be aware that some foods that are good for us have high levels of natural sugar or a high glycemic index. Starches have a higher glycemic index than vegetables (for the most part). Low glycemic index foods include zucchini, spinach, artichokes, berries, peaches, apples, and many more. Fill up on the "lows."
“Phyto” means plant Phytonutrients boost metabolism (the speed at which we burn up what we eat), helps us fight disease, and strengthens our immune system. This about covers your entire spectrum of vegetables.
This week I am talking about some of those big names in foods - calories, antioxidants, phytonutrients, and so on. I'm going out on a limb here and say that calories are the amount of energy contained in what we eat. Good calories are what we want while empty calories are to be avoided. Good calories are the fruits, vegetables, proteins, fiber, etc. and the empty ones are sugar, processed food, white flour, white rice, and such like.
To complicate matters a bit, we need to be aware that some foods that are good for us have high levels of natural sugar or a high glycemic index. Starches have a higher glycemic index than vegetables (for the most part). Low glycemic index foods include zucchini, spinach, artichokes, berries, peaches, apples, and many more. Fill up on the "lows."
“Phyto” means plant Phytonutrients boost metabolism (the speed at which we burn up what we eat), helps us fight disease, and strengthens our immune system. This about covers your entire spectrum of vegetables.
- Red, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangoes, melons, citrus fruits, and berries)
- Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce)
- Garlic, onions, chives and leeks
- Whole grain products (such as brown rice, wild rice, quinoa, barley, wheat berries, and whole wheat whole grain breads and whole grain cereals)
- Nuts and seeds (such as walnuts, almonds, sunflower, sesame and flax seeds)
- Legumes (such as dried beans, peas, lentils, soy beans and soy products)
- Tea and coffee (such as green tea, black tea and other herbal teas)
- Dark chocolate
- Slower signs of aging, including of the skin, eyes, tissue, joints, heart and brain
- Healthier, more youthful, glowing skin
- Reduced cancer risk
- Detoxification support
- Longer life span
- Protection against heart disease and stroke
- Less risk for cognitive problems, such as dementia
- Reduced risk for vision loss or disorders like macular degeneration and cataracts
- Antioxidants are also added to food or household products to prevent oxidation and spoilage
- Goji berries
- Wild blueberries
- Dark chocolate
- Pecans
- Artichoke
- Elderberries
- Kidney beans
- Cranberries
- Blackberries
- Cilantro
- Clove
- Cinnamon
- Oregano
- Turmeric
- Cocoa
- Cumin
- Parsley (dried)
- Basil
- Ginger
- Thyme
Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Try for two to three servings of these herbs or herbal teas daily.
