Twenty One Healthful Foods to Add to Your Menu

Twenty One Healthful Foods to Add to Your Menu

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Current research shows that the following foods have multiple health benefits. I have taken the list from the AFPA website where I have been studying and have added a few photos of simple dishes I have put together. Give these healthful dishes a try and let me know how you like them.

1. Avocado

Avocado must be a part of the daily diet of every health conscious individual, be it the ones looking to have a healthier heart or an individual interested in tightening up his or her hip muscles. Studies conducted over the years have revealed that consuming avocado on a regular basis decreases LDL (bad cholesterol) and triglycerides by about 22% and increases HDL (good cholesterol) by 11%. This makes our heart healthy by clearing all the obstructions within the arteries. The high fiber and protein content of avocado, on the other hand, helps in burning fat and building muscle mass.

Salmon filet with avocado and melted cheese over rice and with sautéed mushrooms. I often add balsamic vinaigrette dressing to the salmon at the end and it is crazy delicious. These filets are baked, but I also poach my salmon and both are super healthy. Olive oil and Lawrys Garlic Salt are used in my preparations.

2. Asparagus

This vegetable is filled with minerals, fibers and a series of essential vitamins like E, C, B2, B1 and K. Asparagus is capable of managing two of the most serious triggers of cardiovascular disorders; it helps in preventing blood clots and reducing blood pressure, two of.

3. Chia seeds

These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, lowering triglycerides and LDL, lifting up HDL, and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier.

4. Broccoli

The vitamin K present in this vegetable assists in preventing hardening or calcification of arteries. The antioxidants sourced from broccoli, on the other hand, helps in stopping oxidation of bad cholesterol or LDL. The veggie is also known to be a great stress (one of the main causes of elevated blood pressure and heart attacks) reliever, when consumed on a daily basis.

Shredded chicken with rice, broccoli and summer squash is a delicious and healthy lunch or dinner by itself or with a salad. Simply add olive oil and a little garlic salt or season as you wish.

5. Coconut oil

It’s high time that you start disregarding the ancient myth which suggests that all kinds of saturated fat cause atherosclerosis and other cardiovascular diseases. A recent study has shown that consuming two to three tablespoons of coconut oil everyday can assist in lowering plaque buildup within the arteries. Researchers have also found that the medium chain triglycerides found in this oil assists in improving blood coagulation.

6. Coffee

It’s true that coffee, if taken in excessive quantity, can cause a series of health problems. However, when taken in moderation (8 to 16 oz per day), coffee is capable of reducing the chances of heart disorders by almost 20 percent.

7. Cinnamon

Take a tablespoonful of ground cinnamon every day and see your cholesterol levels go down magically. This natural remedy is also great at preventing formation of plaque. As a result of being a rich source of antioxidants, cinnamon can also prevent occurrence of cardiovascular diseases by preventing damaging oxidation of blood.

8. Fatty fish (sourced from cold-water)

Fish species found in cold water (examples include sardines, tune, mackerel, salmon etc.), contain healthy fats. These are fats boasting the ability of clearing arteries. Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.

9. Cranberries

The antioxidants present in this food item are great at improving heart health by lowering bad cholesterol and increasing good cholesterol. Here, it must be mentioned that pure cranberry juice contains more powerful antioxidants than most other fruit juices.

10. Flaxseeds

Don’t forget to include flaxseeds in your diet if you want to build muscle and have a healthy heart. Flaxseeds taste best when taken along with a glassful of delicious and healthy smoothie.

11. Green tea

Catechins, which happen to be the most powerful active ingredients present in green tea, are plant phenols capable of hindering cholesterol absorption during digestion.

12. Olive oil

This oil is rich in oleic acid, which is an EFA (essential fatty acid) capable of reducing oxidative stress within our bloodstream. A study conducted recently have revealed that using olive oil for dressing and cooking food can reduce one’s chances of falling prey to cardiovascular diseases by as much as 41 percent. Make olive oil a part of your diet even if you are looking to lose weight.

13. Nuts

Nuts have always been regarded as one of the most delicious and nutritious heart healthy alternative of junk foods and other unhealthy snacks. The monounsaturated fats, fiber, protein, and vitamin E present in almonds make them the best nuts when it comes to a heart healthy diet plan.

Sunflower seeds with rice and minced broccoli is surprisingly tasty mixed together. I also use sunflower seeds or pine nuts in my pasta dishes and salads or will snack on sunflower seeds that have been roasted. Again, keep it simple with olive oil, which is one of the items on this list and your preferred seasoning.

14. Orange juice

Consume a couple of cups of 100 percent orange juice without any added sugar and see your inflamed arteries becoming normal within just a few days. The habit will also help in reducing your blood pressure.

15. Pomegranate

Pomegranates contain antioxidant phytochemicals, which protect our circulatory system (heart and blood vessels) from becoming the victim of harmful oxidation. The fruit is also instrumental in promoting nitric oxide production, which assists in regulating blood pressure and clearing arteries.

16. Persimmon

Polyphenols and antioxidants derived from persimmon helps in reducing levels of triglycerides and LDL within our bloodstream. The fiber content of this food item, on the other hand, works by regulating blood pressure.

17. Spirulina

This cyanobacteria (aka blue-green algae) can effectively regulate our blood lipid levels. Another amazing quality of the alga is that in spite of being a plant source of protein, Spirulina has every essential amino acid humans may need for having a healthy heart.

18. Spinach

The most prominent nutrients present in spinach include folate, potassium, and fiber. Each of these nutrients is known for its ability of keeping arteries clear and reducing blood pressure. In addition, spinach and other leafy greens can reduce the levels of homocysteine, one of the most dangerous risk factors of atherosclerosis.

This spinach salad is simple and delicious with cherry tomatoes, and diced zucchini. I will sometimes add Lawrys seasoning salt before mixing my dressing. 

19. Whole grains

Replace the bleached carbs in your daily diet with heart healthy whole grains. Examples of whole grains include brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread, etc.

20. Watermelon

This delicious fruit contains an amino acid called L-citrulline, which possesses the power of reducing inflammation and managing high blood pressure.

21. Turmeric

Turmeric contains an active ingredient called curcumin. It’s an anti-inflammatory agent capable of reversing damage and reducing inflammation of the arterial walls.

Stay healthy and joyful!

Ashley

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog. 

Zesty Chicken Tenders

Zesty Chicken Tenders

By 

Ashley Osier

MA, HHE, CPS, CSMT, CAMT, CAYT, CWHP

 ~ Holistic Wellness for Mind, Body, and Spirit ~

Try this simple, quick, and healthy take on chicken tenders. I have tried the recipe from this site, but also made it without the red pepper flakes or asparagus. My husband and children loved it so much after the first time, I had to increase my cooking portions. Left overs heat up nicely and provide an excellent lunch meal. You can also freeze leftovers in glass containers for a later time.

Some local grocery stores now carry organic chicken tenders and most health food stores that are big enough will carry organic chicken tenders. I prefer the cherry tomatoes sliced in half and the carrots shredded instead of sliced. I really like the fat free Italian dressing idea and it is oddly delicious mixed with the honey and balsamic vinegar.

You can find food stats on green beans here, tomatoes here, and carrots here. You get green, orange and red colored veggies, fulfilling your multi-colored veggie intake requirement. These veggies are also not cruciferous vegetables, which have been found to inhibit the thyroid and increase hypothyroidism symptoms.

Chicken is an excellent source of lean protein and is one I will recommend for my clients wanting to start a new eating plan. You can get more information about chicken here and see the comparison chart for saturated fat and cholesterol values depending upon the white and dark meat.

The rice is basmati, my personal favorite, but you can choose long grain or brown rice, depending on your preferences and needs. Rice is an excellent source of fiber and carbohydrates, to name a few. You can find out more about the difference between basmati and brown rice here. I found this really interesting article about different kinds of rice you will likely find useful and creative meal options.

The time required for preparation is about 15-20 minutes if you are starting from scratch. If you have pre prepped your veggies then the prep time goes down to about 5-10 minutes, tops.

Ashley Osier is a holistic health educator and therapist, stress management therapist, corrective posture and exercise specialist, an acupressure and massage therapist, stretching, massage, acupressure, and self-acupressure instructor and creator of the Point Release™ Technique and StretchFit™ Method. She specializes in working with stress management, injury prevention and pain relief, therapeutic stretching for individuals and couples, and posture awareness. She also offers coaching in nutrition and support for women going through divorce. Appointments can be scheduled by contacting her at ewsomatherapy@gmail.com.

Disclaimer: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available on this blog is for general information purposes only. You agree that your use of this blog is at your sole risk. Consult your physician before beginning any stretch, exercise or self-acupressure suggestion. By using this site, you are agreeing to indemnify, defend and hold harmless Ashley Osier against any and all losses, expenses, damages and costs resulting from using the information contained within this blog.