Maintaining a healthy lifestyle starts by keeping a healthy shopping list. Today, more and more people are suffering from various medical conditions or diseases because they do not realize the value of having a shopping list which is composed of the most important and healthy food types. If you wanna create your own healthy list today, read on.
The Importance of a Healthy Shopping List
Staying healthy and maintaining a healthy lifestyle can be considered a daunting task. However, the moment you start to reap the benefits of your effort, it is all worth it. This kind of shopping list will definitely guide you in terms of meal planning and cooking. An ordinary shopping list may simply include ready-to-eat snacks and fresh foods, but when you add the word "healthy", vegetables and fruit should make up the largest part of your list. They are rich sources of fiber, vitamins, antioxidants, and minerals; that is why they must be included in your healthy shopping list.
A Healthy Shopping List Should Include a Variety of Healthy Foods
Apart from fruits and vegetables, you must also include whole grains in your list. Choose whole grains that are rich in fiber but low in sodium. Other than this, include wheat bran, brown rice, ragi, and oats. Remember that when you shop for vegetables, never opt for canned veggies because they are already packed with chemicals. When shopping for fruits, choose those that are high in fiber such as oranges, apples, sweet lime, strawberries, kiwi, and pears.
You must also include low-fat dairy products to help you decrease the levels of your fat intake. You may include low fat paneer, skim milk powder, low fat yogurt, and low fat or skimmed milk. Shop for lean meat, fish, and poultry. Include fish (specially salmon and mackerel), lean chicken, and eggs. Moreover, when you fry or cook your food, opt for heart-friendly oils such as olive oil and flax seed oil.
What items should be included for a healthy grocery list? In order to keep your immune system functioning at its best and to prevent illnesses and disease, there are several types of food you should consume on a daily basis.
Fruits and vegetables are perhaps the most important items to be included in a healthy grocery list. Organic ones should be chosen as much as possible. They do cost more, but buying organic ones is the only way to ensure they will be entirely free of chemicals. In addition, they taste a lot better. The darker the fruit or vegetable is, the more antioxidants it contains. Leafy green vegetables, broccoli, and all berries are excellent choices. Citrus fruits provide vitamin C but the acid may upset your digestive system. If that is the case, peppers, broccoli, kale, strawberries and Brussels sprouts are good sources.
A healthy grocery list should also include omega 3 fatty acids sources. These foods are good for heart health and reduce inflammation. Food that contains omega 3 includes fish, pecans, pine nuts, almonds, and flax seed or flax seed oil. The oil has a bit of a nutty flavor and is a healthy choice for salads, rather than commercial salad dressings.
We also need adequate amounts of calcium for bone and joint health. Although dairy products all have calcium, there are other sources as well for those who are lactose intolerant. Tofu, salmon, soy milk, sardines, almonds, cabbage, kale, and broccoli are good choices. Greek yogurt has much less sugar than other brands.
Our bodies need plenty of fiber to keep our digestive system functioning well. In addition to fruit and vegetables, whole, grains, beans, flax seed, figs, prunes, oats, pine nuts, almonds and sunflower seeds all contain fiber.
Many commercially made juices contain sugar and other additives. The healthiest juices by far are those made at home with a juicer. However, if you do want to buy juice, the best ones are those that are organic and do not have added sugar.
These foods for a healthy grocery list contain all the nutrition your body needs. For optimal taste and health benefits, fruit and vegetables should be consumed within a few days at the most so they retain most of the nutrients.
Arthritis is a condition which is commonly characterized by joint pains and inflammation. When the condition sets in, food plays a fundamental role in decreasing or increasing its severity. The following are foods that trigger arthritis when eaten:
Fried foods such as chicken, French fries, deep fried appetizers among others have a high level of fats thus a trigger for arthritis. This is because if these foods are eaten in excess, they are known to increase body fat quickly. When body fat increases, the total body mass also increases which means that the joints and bones will have to bear the extra weight. This will increase the risk of wear and tear of the joints thus triggering arthritis for those not suffering from the condition. Those with the condition, the bones will experience more stress which will worsen the symptoms. The extra fats on the other hand get converted by hormones into chemicals which trigger and increase inflammation.
This is another category of foods that trigger arthritis when eaten. The refined foods include: White rice, white bread and other carbohydrates whose bran and germ has been removed. Refined and extra processed grains cause a state of inflammation in the body which leads to an increase in cytokines. These compounds when produced and left in the body, trigger arthritis and for those already with it the symptoms worsen.
This is another category of foods that trigger arthritis. Sugary candies, cookies, soft drinks, fruit juices are all refined carbohydrates and also contain a lot of added sugars. When eaten, these foods will increase blood sugar levels leading to inflammatory response by the body. This will worsen the symptoms of arthritis and even trigger it in those individuals who may not be having it.
Alcohol and Tobacco
They are mostly known for a number of health problems and is one class of foods that trigger arthritis. This is because alcohol yields a lot of calories which leads to weight gain thus arthritis.
Kale and other foods that are anti inflammatory can be used to protect your joints and reduce your risk of developing heart disease. These foods help to control the overactive immune response that leads to chronic inflammation and joint pain. Including cooked cruciferous vegetables in your diet also improves heart health by strengthening your blood vessels, making them less susceptible to injury.
Cruciferous vegetables are not the only foods that are anti inflammatory. Oily fish like salmon and tuna are known to help fight inflammation. These fish are rich in omega 3 fatty acids like EPA and DHA. Researchers have established that EPA and DHA help to reduce joint pain in mammals. Baked or boiled fish will provide you with the highest levels of these essential fatty acids.
You will have to eat a serving of fish at least twice a week in order to benefit from it. Have baked fish with string beans for dinner or make a salad for lunch using grilled salmon. There are many interesting ways to prepare beneficial foods and by using these ingredients in different recipes, you will never get bored by eating healthy.
EPA and DHA are also present in nuts so you may also eat these as often as possible. Include nuts in salads that are rich in other foods that are anti inflammatory, such as cucumbers and olives. You may easily make a fresh and tasty salad using these raw ingredients and fresh avocados. You may also roast asparagus, drizzle it with olive oil and serve it as a side dish to steamed trout and okras.
The risk of heart disease is increased in people who have high blood pressure. When you eat foods that are anti inflammatory regularly, you are less likely to have a heart attack or stroke because EPA and DHA cause blood clots to form at a slower rate. These essential fatty acids both prevent hardening of the arteries and help you move without pain.
Inflammation may be defined as a body's natural reaction to injury and infection. This is a vital defense mechanism, which helps your body to heal faster. This healing mechanism brings immune cells and nutrients to affected areas. Whole-body inflammation is damaging rather than being helpful to you. It is a chronic type of inflammation that can cause various problems such as arthritis, some types of cancer, and heart disease. Eating the following best anti inflammatory foods will help you to keep inflammation at bay:
Kelps are edible seaweeds and these include kombu, arame, and wakame that contain fucoidan, which is a complex carbohydrate that is antioxidative, anti tumor, and anti inflammatory. Recent studies on fucoidan have shown promising results in controlling lung and liver cancer. They also promote collagen synthesis. The food is high in fiber that helps slow fat absorption, promotes weight loss, and induces fullness.
Wild Caught Salmon
This is regarded as one of the best anti inflammatory foods. It is an excellent source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are two powerful omega 3 fatty acids, which douse inflammation. Eating this food will help you prevent some cancers, psychological disorders, autoimmune diseases and heart disease. It is advisable to include some fish at least twice a week in your diet.
This has been used by the Japanese and the Chinese as their best anti inflammatory foods for many years. It is used because of the mild smoky taste and immune boosting properties. Feasting on medicinal mushrooms is a better way of improving your health and fighting cancer. However, you should avoid deep-frying these as the high temperatures diminish their powers.
Green tea contains flavonoids that are natural, potent anti inflammatory compounds. They reduce the risk of cancer and heart disease. You should make your tea using uncontaminated water. It you are using milk, you should avoid the processed types.
There are various best anti inflammatory foods cheaply available. However, if you are allergic to particular foods, try to avoid them. Eating foods that you are very sensitive to will cause more inflammation than reducing it.
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The most important step to a healthier life is the change to a healthy diet.
My name is Josef Bichler.
I have a passion for wellness and showing others how to live healthy lives. I have corrected my own health problems with the use of alternatives only and helping others to achieve their health objectives through lifestyle changes, detoxifying their body and through understanding the benefits of eating healthy.