We were all in that dark place. You know, a place where everything about your lifestyle is anti-wellness. Your eyes are fragile because they are not sleeping well, and your hands are twitching from trying to deal with too much caffeine, your tummy is puffy, and your fingers are swollen from products called “food”, but they do resemble chemical compounds.
You apologize, but you can’t find the time to meditate and your new work clothes still have labels on it. You are tired. In fact, you are exhausted from feeling so vibrant. You may need to lose a few pounds, but more than that you need to regroup.
How to find the healthiest options in your kitchen pantry
You need a fresh start. Press the reset button on your mind and body for a little health and wellness makeover.
Being a registered dietitian, you may not think I was here, but I promise you, I have seen this dark place many times and regularly help clients find their way out of here.
The best food for flat abs
By focusing on a few reset foods, you will increase energy, reduce bloating, reduce inflammation, boost the immune system, improve skin glow, reduce stress and even reduce a few pounds while resetting your body with a new frame of mind.
All real foods will work on their natural magic to help reset your body.
1. Sweet potatoes
My all time favorite way to eat complex carbs! Sweet potatoes come straight from the ground, not processed, have 90 calories and a little more fiber (3 grams) than regular white potatoes.
It is a food filled with beta-carotene, a precursor to Vitamin A, which is required for healthy eyes and skin. Vitamin A is a powerful antioxidant that fights damage to skin cells and plays a role in skin cell turnover. Go meatless and have a baked sweet potato topped with nuts and seeds and fry the broccoli for lunch.
When your goal is to reset your body, you need to focus on your gut. Your microbiome, the name of the trillions of bacteria that live in your gut, needs serious attention because research is now linking it not only to gut health, but to mood, immunity and even weight. Your microbiome is made up of good and bad bacteria, and your job is to solidify with the good guys, like kefir.
One study linked kefir to everything from helping control blood sugar to boosting the immune system, all through regular consumption. Kefir is full of probiotics, good bacteria that can naturally be found in fermented foods – in fact there are about 15 to 20 times more probiotics than yogurt. Substitute almond milk for kefir in the morning smoothie or fill it overnight instead of yogurt.
I can’t talk about probiotics without talking before antibiotics. Prebiotics are the fuel that feeds on probiotics. Yes, asparagus can make your pepper smell, but it can only be worth it. It is low in calories, rich in nutrients and is one of the most desirable foods in certain fibers (prebiotics) that fuel good bacteria in your GI tract. Steamed asparagus with lemon and pepper makes the perfect side dish to reset.
4. red and green list of romaine lettuce
Green vegetables should be a part of your diet and meal reset. I always recommend my clients eat greens at least twice a day. Green vegetables offer a strong dose of fiber, vitamins and minerals, including antioxidants and phytochemicals, which have been shown to lower cholesterol, prevent heart disease, and may reduce the risk of cancer.
Carotenoids in leafy greens act as antioxidants, slowing down free radicals. Greens are also stocked with water and fiber to keep you full. Add the greens to a smoothie or morning smoothie, or to your lunch or sandwich, if salad is not your thing and start your dinner with a simple mixed green salad with lemon and vinegar dressing.
Koprivnica is an excellent food rinse because of its ability to act as a diuretic. It’s filled with Vitamin C (which helps fight cancer and boosts collagen production) and fiber (to promote good digestion and keep you full) and it’s licorice-esque flavor adds variety to your healthy dinner table. Simply bake the whole bulb and add it to salads or eat on the side.
6. Wild salmon or sardines
Protein is essential for every diet to reset. Protein keeps you satisfied, so you don’t go diving into that bag of gummy bears or pull three slices of pizza before you even decide what to eat for lunch.
Salmon and sardines are two of my favorite ways to get protein because of its high amount of omega 3s. Omega 3s are associated with improved cardiovascular function and also act as anti-inflammatory agents. Make salmon your go-to option for dinner and try the sardines on high-fiber crackers for a seriously delicious and satisfying snack.
7. Pecans, orasi i bademi
Pecans are the highest antioxidant nut, nuts are loaded with omega 3s and almonds have calcium, making these three of my favorite nuts. Nut consumption is also associated with lower body weight and reduced risk of weight gain. In the morning, add oats, put in spinach salad, or even chop a piece of fish. Excuse the pretzel.
All herbs and spices are powerful tools for repurposing. They are low in calories, high in flavor (so you can avoid salt and sugar) and packed with antioxidants and antimicrobial and anti-inflammatory agents. Cinnamon alone is associated with antioxidant, anti-inflammatory, anti-diabetic, antimicrobial, antitumoral, lipid lowering and cardiovascular-spinal compounds. Other species include oregano, rosemary and cayenne. Make it your habit to add a sprinkle of one somethin ‘to every, yes every, meal.