I told you that my Monday blogs would not be just about taking things out of our diet. I want to spend as much time and effort adding foods, better foods, to mine. I know that if I’m hungry and whiny I’m not going to stay on any new diet plan. And I get hungry and whiny when it’s all about don’t, don’t , don’t.
So this week we are going to try to add some new items to our daily, or at least our weekly, food consumption. These foods are tasty and nutritious. Each one can easily be added to your meals and snacks. Each one contains a key element that is essential for good health.
1. Nuts- About an ounce per day is reported to increase monounsaturated fatty acids (MUFAs) in the blood. This lowers LDL and raises HDL. Also good for joint pain and prevention of retina damage. Best choices are macadamia nuts, walnuts, and almonds. Choose unsalted and try adding chopped nuts to cereal, oatmeal, salads, or yogurt.
2. Olive oil- Studies have shown that 2 tsp. of olive oil per day improves the stiffness and joint pain associated with arthritis. I seldom use any other oil. You can use it for sautéing and in salad dressings. I love the flavor!
3. Dark Chocolate- An ounce of high-flavonoid dark chocolate is good for your skin, brain, and nerves. Besides, chocolate tastes and feels like a well-deserved treat! Force yourself to eat some each day!
4. Sweet potatoes- These contain beta-carotene, which helps your body metabolize estrogen. They can be mashed, fried, or baked and taste wonderful. Don’t save them for holidays!
5. Blueberries- These tasty berries are good for your brain and your digestion. They can easily be added to cereal, yogurt, cottage cheese, muffins, or pancakes. I prefer the frozen ones. I don’t even thaw them before adding to cereal or yogurt.
I would also encourage you to add just one more fruit or vegetable to your usual daily consumption. None of us eat enough vegetables.
I’ve lost six pounds now and that feels a little like progress. Today I’m posting photos of me when I was thin, because I want you to know that I have never lived a day without thinking I was fat. It’s fascinating and sad that most women live in that same world- where good is never enough and satisfaction is never attainable.
Be kind to yourself today!