Take a look at yourself – how do you feel? Are you suffering from any medical issues or are there areas of your body – inside and out – that you think need improvement? We all live hectic lives and it’s understandable that at times keeping track of our health can be difficult.
“Artichokes are a super satisfying vegetable,” Amy Gorin, MS, RDN, owner of Amy Gorin Nutritionin Jersey City, NJ, says. “For only 60 calories per medium artichoke, you get 28 percent of the daily value for cholesterol-helping fiber, plus so many other nutrients.”
“The red color in tomatoes comes from the antioxidant lycopene, which may help protect against certain types of cancer,” Gorin says. “It may also help keep wrinkles at bay and help protect your skin from damage that’s caused by ultraviolet radiation.” You get even more lycopene from the cooked tomatoes in tomato paste, versus fresh ones, she adds.
“Not only does this fruit boast more antioxidants than 20 other fruits and veggies (including raspberries and cranberries), it also offers so many other health benefits,” Gorin says. “Wild blueberries may slow cognitive degeneration, may decrease risk of type 2 diabetes, and may even play a role in cancer prevention.” Gorin’s favorite way to eat these berries is to use the frozen version of her Wild Blueberry Peanut Butter Smoothie.
Cinnamon is a common ingredient that has been used throughout history. It is loaded with antioxidants, helps the body fight infections, and may even cut the risk of heart disease. Studies have also shown that “cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi.” If you don’t particularly enjoy the taste, consider consuming cinnamon in supplement form – see Sundown Naturals cinnamon supplement.
Don’t fear the fat when it comes to nuts. “Nuts like almonds and pistachios offer heart-healthy fatsthat help to keep us fuller for longer,” Gorin says. “Additionally, studies show that regularly eating a mix of nuts may help you live longer.” One of Gorin’s favorite ways to add nuts to her day is with KIND’s Dark Chocolate Mint Nuts & Spices bar, which she easily tosses in her purse for a healthy snack while on the go.
“Chia seeds are a good source of protein and an excellent source of fiber,” Gorin says. “These are two nutrients that help to keep you fuller for longer.” One of Gorin’s favorite ways to use chia seeds is as a topping for smoothie bowls or to make chia pudding, such as her Pomegranate Pistachio Chia Breakfast Pudding.
Gorin says that she eats Greek Yogurt almost every day. “It’s a wonderful source of protein, providing about 20 grams per 7-ounce serving of the low-fat plain variety,” she says. “That’s 40 percent of the daily value!” She likes to pair it with fruit and peanut butter and add it to her smoothies for breakfast or a snack
These are a very healthy and naturally sweet snack. “My favorite type of mandarin orange is Wonderful Halos, which are seedless and easy to peel—and each mandarin is only about 50 calories and an excellent source of vitamin C,” Gorin says. “They won’t add to your daily sodium count at all since they’re naturally sodium free.”
“Just one large egg is a good source of protein, providing 6 grams of protein, or 12 percent of the daily value,” Gorin says. “I like to make a vegetable omelet for breakfast or dinner—and hardboiled eggs make easy, transportable snacks.”
“Studies show that regularly eating dark chocolate may help heart health by lowering risk of stroke and heart disease,” Gorin says. “You’ll get the biggest benefits from a higher percentage cacao, so choose a bar that has 70 percent cacao or higher.”
Barley is a whole grain – one of the highest in filling fiber. “From just a third of a cup of uncooked hulled barley, you get 44 percent of the daily value of fiber, as well as a dose of protein,” Gorin says. “I suggest choosing hulled barley, which has the bran layer intact, or hull-less barley—varieties that contain more fiber and other nutrients.”