Dates: September 1 – 30, 2023
Overview
The Backes Wellness 30-Day Healthy Food Challenge is designed to encourage you to discover and prepare some of the world’s healthiest foods in new, and interesting ways! Included in this challenge are:
· 16 of the World’s Healthiest Foods and some recommended recipes to prepare them.
· A Private Facebook Page with Education and Motivation.
· A Hydration Challenge that will ensure your body is properly hydrated in order to see results.
· An optional Fitness Challenge that will help you see even better results.
FAQ’s
Q. Do I have to cook the entire 30 days?
A. You do not have to cook every meal, but you will be given direction on the healthiest ways to eat, whether at home or at a restaurant. You will also need to devote one meal per week to preparing a recommended healthy ingredient, using the recipe provided, or using one of your own. Sharing your results with the group is highly encouraged!
Q: What if I don’t like (or are sensitive) to the featured ingredient of the week?
A. I’ll provide 4 options each week, out of a list of 16. You can use any one of the 4, or more each week if you feel fancy! If none of those appeal to you, just choose one from the entire list. The idea is to try new foods and new ways to prepare those foods. Also, many of the foods may be familiar to you – but perhaps they are also food you have just steamed in the micro or sauteed and called it a day!!
Q. Will you provide nutritional information for each recipe?
A. Yes, recipes will contain nutritional information with calories and macronutrients, and the information sheets will contain micronutrient information and health benefits. This challenge is a focus on health. Weight loss may come, especially if you take the 30 days to eat clean – but it’s not guaranteed! Recipes may not all be low carb, but they will all be low sugar and free of poor-quality ingredients!
Q. What if I’m traveling during the 30-day period and cannot cook the featured ingredient?
A. No worries. You have two choices, incorporate the healthy eating challenge into your time away, or eat as clean as you can while away, and add some days to the end of the challenge period. I will be leaving the files up for 2 weeks after the Challenge ends, but you are welcome to print out anything you would like to keep. I only ask that you don’t share the materials, as they are the property of Backes Wellness.
Disclaimer: The information provided in this challenge has not been approved by the FDA. I am not a physician, and all participants are strongly recommended to consult with their physician before embarking on any change in their nutritional or fitness routine.
How Do I Prepare for The Healthy Food Challenge?
Overview
This challenge is not nearly as comprehensive as nutritional counseling or a “fixed” diet program. It is intended to eliminate those things that we know get in the way of good nutrition and eliminate those things we know are detrimental to good health. There are no shakes or supplements required. What we are looking for in the next 30 days is a thoughtful pause to your “habits” and the introduction of some new superfoods into your daily eating.
Step 1: Mindset
Instead of thinking “This is something I agreed to do, so I’ll power through no matter how much it hurts”, instead think of it as a gift you are giving yourself. 30 guided days to develop better, more educated habits. A hiatus from daily alcohol consumption, excess sugar intake, or overly processed foods. Getting into the right mindset is critical. You are jumpstarting the rest of your life right here. If, after the 30 days are complete, you revert to your old “unhealthy” ways, you are choosing to do so. But if you use this time as a springboard to a lifetime of better health, all the better!!
Step 2: Clean out your Fridge and Pantry
“Out of Sight, Out of Mind.” Trying to overcome bad habits while surrounded by temptations is a poor way to start. Follow these easy steps to prepare properly for success:
1. Remove any items from your fridge and freezer that contain more than 20 grams of carbohydrates per serving and more than 2 grams of added sugar. The once exception is frozen beans, brown rice or other complex vegetables.
2. Discard any unhealthy foods that you “Keep for the Grandkids.” If they aren’t at your feet this very second, there is no need to keep them in the house. My personal mantra is that I do not serve food to anyone that I would not eat myself. Honoring yourself includes honoring your loved ones. If times get tough and they come to visit – there is a Dairy Queen right around the corner for their dessert.
3. Remove and donate/discard any packaged foods that have more than 20 grams of carbohydrates per serving and more than 2 grams of sugar. Look for hidden chemical sugars like corn or rice syrup, maltodextrin or dextrose.
4. Review the attached healthy food list and purchase those items you are choosing for the Challenge.
5. Review the Recipe file to see if you would like to prepare any of the recommended recipes. If so, purchase those ingredients as well.
6. Print out all the Challenge Tracking Sheets and place them in a visible place so you can keep track of your progress.
That’s It! Now you are ready to Begin!
What Makes a Food one of the World’s Healthiest?
The make-up of a healthy food begins with the nutrient density of the food itself. Vegetables that have vitamins and minerals, as well as some protein. Proteins that have a good amount of healthy fats. Carbohydrates that are complex and are not stripped of their minerals. Food that not only are good for you but are also raised in a healthy way: Wild caught fish, free range beef, cage free eggs, organic, non-GMO produce. But that is just the beginning of the journey. The way in which these foods are prepared is critical. They aren’t heavily processed. They are cooked in healthy ways: Steamed, sauteed, baked or even eaten raw!
It’s amazing how a common food, like say, spinach, can start out as a powerhouse food, and wind up in some artichoke dip that has a shelf life of over a year. Not Okay!! But take that same spinach and lightly steam it, add it to an egg white scramble with some ground turkey and seasonings, and you have yourself a powerhouse breakfast!
Incorporating some of the world’s healthiest foods into your meal rotation, and you are sure to not only feel the benefits, but also increase your desire to make even better choices throughout your day.
This challenge is not about counting calories, or diligently tracking macros. It is intended to give your body a break from processed foods and introduce some new foods and recipes that will hopefully become favorites.
During the next 4 weeks you are encouraged to try new things and prepare them in new ways. You will also be challenged to stay hydrated and to increase your level of fitness, as much as you are able. You can have the occasional glass of wine or spirits but remember this: Your liver will always prioritize the elimination of toxins before it can get down to the business of regulating your blood glucose. Step away from the alcohol as much as you can – and give your liver a break!
And lastly, there is no place for added sugar or simple carbohydrates in this challenge! I would like you to give up your sugar filled sweets for the entire 30 days, and only allow 6 total grams of added sugar per day into your meal plan. Limit your carbohydrate foods to a maximum of 20 grams per food item and no more than 60 total grams per day.
Recommended Limits for the Next 4 Weeks
· 2 alcoholic drinks per week
· Fewer than 6 grams of added sugar per day
· Fewer than 20 grams of carbohydrates per packaged food item
Bonus points for avoiding processed foods completely!!
· No more than ½ cup of complex grains per day. No pasta of any kind or white rice
The Healthy Food List
(Prepare a minimum of 1 per week, but feel free to incorporate as many as you wish)
Week 1
· Figs
· Navy Beans
· Wild Caught Skip Jack Tuna
· Bell Peppers
Week 2
· Swiss Chard
· Watermelon
· Leeks
· Sardines
Week 3
· Quinoa
· Plain Yogurt (2% - 5% fat)
· Grass Fed Beef
· Raw Walnuts
Week 4
· Wild Caught Sockeye Salmon
· Soybeans (edamame)
· Ginger
· Crimini Mushrooms
Week 1: Healthy Food Benefits
Figs
· Figs have been associated with health and prosperity since ancient times. They’re symbolically linked to Demeter, the Greek goddess of agriculture and fertility, and were offered to the god Bacchus in ancient Rome.
· Not your typical fruit, figs are technically a collection of inverted flowers that, if left alone, would bloom from the inside out. They grow commonly in the Mediterranean and the Middle East — locations that are hot, sunny, and dry for a large portion of the year.
· One reason many healthy eating websites feature food with figs is that figs satisfy sweet cravings while also providing many important health benefits. In fact, even if you’re not looking to satiate a sweet tooth, you may benefit from adding figs to your diet. Here are some of the health benefits you can expect to enjoy when you eat figs.
· Figs are a potassium-rich food and can help correct that imbalance. Meanwhile, high levels of fiber in figs can help to flush excess sodium from the system.
· Figs are a good source of both calcium and potassium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis.
One major benefit of figs is that they are a naturally fat-free, cholesterol-free food. They are also an excellent source of:
Vitamin A
Vitamin C
Calcium
Iron
Potassium
Magnesium
One medium (2 ¼ inch) fig contains:
Calories: 37
Fat: 0 grams
Carbohydrates: 10 grams
Fiber: 1.45 grams
Sugar: 8 grams
Protein: 0 grams
Week 1: Healthy Food Benefits
Navy Beans
There are few foods that are as important worldwide as the humble bean. These versatile plant seeds are essential to many cultures as a primary food source. It helps that beans are tasty, too.
· The nutrients in beans can provide significant health benefits. The antioxidants found in beans can help reduce cell damage caused by free radicals. This can lower your risk of cancer, sagging skin, and other signs of aging. Darker-colored beans have more of these antioxidants because they have more of the pigments that contain them.
· Beans have a low glycemic index rating, which means that the body absorbs energy from them slowly. This helps prevent your blood sugar from spiking after a meal. People with diabetes, especially Type 2 diabetes, often find that low-glycemic-index foods like beans help them manage their blood sugar and insulin levels more effectively.
· Beans are rich in soluble fiber, which is a kind of fiber that turns into a watery gel in your stomach. This gel absorbs cholesterol, especially “bad” LDL cholesterol, before your body can. Lower cholesterol levels help prevent problems like heart disease and stroke.
· Beans are also full of insoluble fiber, which your body can’t digest. Insoluble fiber can help add bulk to your stools, reducing problems like constipation. Some of the bacteria in your digestive system consume this insoluble fiber. Eating insoluble fiber helps fuel these good bacteria, keeping your digestive system running smoothly.
· Beans are a good source of phytonutrients. These nutrients may help to reduce the risk of certain cancers, like breast, colon, and prostate cancer. Phytonutrients may also help reduce the risk of heart disease and reduce the symptoms of menopause.
There are many varieties of beans, but most have relatively similar nutritional content. For example, a half-cup serving of navy beans contains:
· Calories: 122
· Protein: 8 grams
· Fat: 1 gram
· Carbohydrates: 22 grams
· Fiber: 8 grams
· Sugar: Less than 1 gram
Beans are a significant source of plant-based protein, which makes them a staple food for people who choose to eat a plant-based diet. Beans are often eaten together with grains to form complete proteins, such as in the American dish rice and beans.
Beans are also an excellent source of:
· B vitamins
· Potassium
· Folate
· Iron
· Magnesium
· Antioxidants
Week 1: Healthy Food Benefits
Wild Caught Tuna
Tuna is a species of saltwater fish that ranges in habitat from the Atlantic Ocean all the way to Indonesia. The most commonly known species of tuna in the United States are Skipjack, also known as “light” tuna, and Albacore, also known as “white” tuna. Albacore is the only kind of tuna that can legally be sold under the label “white meat tuna.”
· Tuna fish is one of the most popular varieties of seafood in the world. In addition to its abundance and meaty flavor, tuna is also extremely nutritious.
· Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
· The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
· The omega-3s in tuna also seem to have a positive effect on eye health. In a study of 40,000 female health professionals, women who ate multiple servings of tuna per week had as much as a 68% lower risk of developing dry eye. Omega-3s are also thought to contribute to the overall health of the retina.
· Tuna’s omega-3 fatty acids are also believed to slow the growth of tumor cells and reduce inflammation in the body. This is important because many types of cancer are correlated with chronic inflammation.
· Tuna is a lean meat. It’s relatively high in protein, but low in calories, which means that it keeps you full longer and stops you from eating more. In one study, adolescents who regularly ate lean fish like tuna for several weeks lost an average of two pounds more weight than the control group that didn’t eat fish.
Tuna is also a great source of other vitamins and minerals, such as:
· Iron
· Vitamin B6
· Potassium
· Selenium
· Iodine
A 4-ounce serving of white tuna contains:
· Calories: 145
· Protein: 26.77 grams
· Fat: 3.37 grams
· Carbohydrates: 0 grams
· Fiber: 0 grams
· Sugar: 0 grams
Week 1: Healthy Food Benefits
Bell Peppers
· Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.
· Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.
· You've seen bell peppers -- green, orange, yellow, and red -- in the grocery store or in a salad bar. Red peppers pack the most nutrition because they've been on the vine longest.
· Bell peppers come in a range of colors, including red (the sweetest), orange, yellow, and green.
· Green peppers are harvested earlier before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 2 times more vitamin C.
· Peppers are found all over the world and treasured in a wide variety of cuisines. Some are known for their fiery heat. Others are sweet enough to eat as a snack. Peppers are so universally enjoyed that they've even been grown on the International Space Station.
· And if you're thinking of the black pepper that you grind up as a spice, that doesn’t come from a capsicum. It comes from the berries (or peppercorns) of a vine called Piper nigrum.
· Bell peppers are low in calories and high in nutrients, including several important vitamins, including vitamin C. You'll get 120 milligrams of vitamin C from just 1 cup of chopped green bell pepper. Vitamin C helps your body absorb iron and heal wounds. It may also play a role in preventing a variety of conditions, including heart disease and cancer, as part of a healthy diet and lifestyle.
· Several large studies show that people with high levels of vitamin C in their bodies (based on their vitamin C concentration in their plasma) are less likely to have high blood pressure, especially if they have a high-quality diet.
· Despite only having 30 calories in every 1-cup serving, raw bell peppers contain 2.5 grams of dietary fiber. Dietary fiber helps promote digestive health by adding bulk to your stools. This makes them easier to pass. A diet high in fiber may also mean you're less likely to get hemorrhoids.
· High-fiber foods, such as bell peppers, slow down how quickly sugar is absorbed into your bloodstream. Vitamin C may also help reduce blood sugar levels in people with type 2 diabetes, though this was studied with supplements and not with bell peppers. Keep in mind that your overall food pattern matters more than any one food.
Nutrition Facts per Cup:
Calories: 31
Water: 92%
Protein: 1 gram
Carbs: 6 grams
Sugar: 4.2 grams
Fiber: 2.1 grams
Fat: 0.3 grams
Week 2: Healthy Food Benefits
Swiss Chard
Swiss chard has the same nutritional value as some of its other leafy green friends. It's an excellent source of vitamins K, A and C. It contains 13 individual antioxidants that help protect against cancer, enhance heart health, and keep blood sugar down. It's a good source of magnesium, potassium, and iron.
· Chard is a superfood and one of the healthiest veggies on planet earth. 100 grams of chard will give you 3 times the amount of vitamin K you need per day. You'll get more than 20% of your daily doses of vitamins C and A.
· Cooking vegetables reduces their oxalic acid content, so cooked Swiss chard is not only more nutrient dense by volume, but its minerals may also be more absorbable.
· Chard stems take a little longer to cook than the leaves, but the whole plant is edible and delicious. It's a little bit sweet in the stems (which have a slight celery-like flavor) and pleasantly bitter in the leaves. Some people prefer to remove the stems from the leaves and cook them separately.
· Chard also has an abundance of antioxidants as well as phytonutrient antioxidants. Why are these phytonutrient antioxidants so special? These antioxidants have been shown to have great anti-inflammatory properties. These phytonutrients can be found in the plant's leaves, and colorful stems.
· Magnesium deficiency may increase anxiety-related behaviors, like nervous tics, according to research. So, filling up on dark leafy greens like spinach and Swiss chard may help someone struggling with anxious behaviors feel less stressed and more relaxed.
· Green leafy vegetables like spinach, kale and Swiss chard are high in lutein and zeaxanthin, nutrients which may reduce risks of chronic eye diseases like age-related macular degeneration and cataracts.
· Dark greens such as Swiss chard are among the most nutrient-dense foods we can eat. They provide a rich source of many vitamins and minerals that support thyroid hormone production.
Nutrition Facts per cup:
· Calories: 35
· Protein: 3.29 g
· Fat: 0.14 g
· Carbohydrate: 7.23 g
· Fiber: 3.68 g
· Calcium: 102 mg
· Iron: 3.96 mg
· Magnesium: 150 mg
· Potassium: 961 mg
· Sodium: 313 mg
· Vitamin C: 31.5 mg
· Vitamin A: 536 mcg
· Vitamin E: 3.31 mg
Week 2: Healthy Food Benefits
Watermelon
Watermelon is rich in a variety of vitamins and antioxidants. For example, it contains the compound lycopene, which is important for heart health and may protect the skin from UV damage.
· Watermelon is an excellent source of an amino acid known as citrulline. Studies suggest that this amino acid may assist with muscle protein synthesis while also improving muscle mass and otherwise boosting exercise performance. These benefits are most notable in older adults who supplement with citrulline. The citrulline found in watermelon is linked to immune health. Citrulline deficiency may impact immune response in those with inflammatory conditions such as sepsis.
· Research suggests that supplementation involving watermelon extract may reduce ankle blood pressure. Ankle blood pressure can serve as a predictor of cardiovascular mortality.
· The vitamins A and C found in watermelon may help to reduce the risk of age-related macular degeneration.
· Watermelon is rich in vitamin C, which plays an integral role in forming collagen and helping the body absorb iron. It also has a high-water content even compared to other fruits. This makes it a uniquely hydrating food.
Watermelon is also a wonderful source of:
Vitamin A
Vitamin B5
Magnesium
Potassium
Nutrition Facts per Cup:
Calories: 46
Protein: 0.9 gram
Fat: 0.2 grams
Carbohydrates: 11.6 grams
Fiber: 0.6 gram
Sugar: 9.5 grams
Week 2: Healthy Food Benefits
Leeks
Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.
· Plants of the allium family may have a connection with a lower risk of certain cancers. Cancers of the prostate, stomach, colon, and esophagus are rarer in those who consume a lot of garlic, shallots, chives, onions, and leeks. Researchers think that the antioxidants in allium vegetables repair damaged DNA. Many studies have found evidence for a reduced risk of colorectal cancer. One analysis of 16 studies found that all vegetables in the allium family offer these health benefits.
· Leeks are rich in Vitamin K, which may reduce the risk of osteoporosis. Some studies show a relationship between a higher intake of Vitamin K and denser bones, which lead to a reduced risk of hip fractures. In some parts of the world, health authorities have approved the use of Vitamin K for osteoporosis.
· Leeks contain lutein and zeaxanthin, two substances that protect the eyes. These substances, known as carotenoids, reduce the risk of cataracts and age-related macular degeneration. These two eye conditions can severely impair vision and negatively impact quality of life. They are common in older people.
· Because leeks are a low-calorie food, they can be part of a weight management program. The water and fiber in leeks can give you a feeling of fullness, so you are less likely to overeat. Leeks also add a lot of flavors to foods and make eating healthy dishes enjoyable.
Besides Vitamin K, leeks also contain:
Manganese
Copper
Folate
Iron
Vitamin C
Vitamin B6
Nutrition Facts per Cup:
Calories: 54
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 13 grams
Fiber: 2 grams
Sugar: 4 grams
Week 2: Healthy Food Benefits
Sardines
Sardines are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. Adding sardines to a balanced diet can help improve blood vessel function, ease inflammation, and more.
· A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. Heart disease is the leading cause of death in the United States.
· You eat fish bones and skin when you eat canned sardines, and they are an excellent source of calcium, providing about a third of the amount needed by the average person in each serving. Vitamin D is vital to this process since it allows your body to absorb calcium. And sardines are even richer in vitamin D than in calcium. Sardines also contain a third bone-boosting nutrient: phosphorous, which neutralizes acids that could harm your bones.
· Up to 40% of older adults may be deficient in vitamin B12. This deficiency can cause poor sensory nerve function and problems with the peripheral nerves. Nerve problems can cause other problems. They might reduce your mobility, which could cause you to fall and have a serious injury. One serving of sardines provides over three times the amount of B12 most people need.
· Sardines and other fish rich in omega-3 fatty acids, when combined with other lifestyle changes, have been shown to help increase gray matter in the brain. An increase in gray matter may help combat the development of some neurological disorders.
Sardines are a good source of:
Calcium
Iron
Omega-3 fatty acids
Vitamin D
One serving of canned sardines in oil contains:
Calories: 191
Protein: 22.6 grams
Saturated fat: 1.4 gram
Total fat: 10.5 grams
Carbohydrates: 0 grams
Fiber: 0 grams
Sugars: 0 grams
Week 3: Healthy Food Benefits
Quinoa
Unlike most plant-based foods, quinoa is a complete protein, which means it contains all the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. The nine classified as “essential” must be obtained from food daily — your body cannot produce or store them — and quinoa provides all nine.
· The USDA recommends that at least half of the grains you eat be whole grains like quinoa. Refined grains have been stripped of most of the fiber, iron, and vitamins present in the whole grain. Including whole grains in your diet can help lower your risk of diabetes, heart disease, and cancer.
· Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss.
· Maintaining a healthy weight is important for heart health. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
· Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.
Quinoa and quinoa flakes are also good sources of:
Folate
Iron
Thiamine
Copper
Magnesium
Manganese
Phosphorus
Potassium
Zinc
Nutrition in 1/2-cup of cooked quinoa contains:
Calories: 111
Protein: 4 grams
Fat: 2 grams
Carbohydrates: 20 grams
Fiber: 3 grams
Sugar: 1 gram
Week 3: Healthy Food Benefits
Plain Greek Yogurt
Yogurt is one of the most common dairy products on the market today, for good reason. Yogurt is a creamy, tasty addition to lots of meals. Greek yogurt is starting to overtake traditional yogurt in popularity, thanks to its rich flavor and thick texture.
· Greek yogurt is made by straining regular yogurt to remove extra liquid and whey. The result is a thicker, denser final product with a higher concentration of protein and probiotics.
· The vitamins, minerals, and probiotics in Greek yogurt can provide important health benefits. For example, Greek yogurt can help provide part of your daily probiotics intake.
· Potassium is important for maintaining your blood pressure and counteracting sodium. It also plays an important role in keeping your heartbeat regular and helping your muscles contract.
· Greek yogurt provides a significant amount of calcium, which is important for healthy bones. Calcium is the most common mineral in your body and most of it is in your skeleton. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking.
· Greek yogurt is probiotic, meaning it is typically produced from live bacterial cultures. These bacteria can help support the good bacteria that already live in your digestive system. Consuming probiotics like Greek yogurt may improve your digestive system’s ability to handle a wide variety of foods. It may also help regulate bowel movements.
· Consuming Greek yogurt may help reduce your risk of diabetes too. A recent analysis of 11 studies showed that eating yogurt regularly can reduce your risk of type 2 diabetes by as much as 14%. More studies are needed to understand why this happens, but the evidence behind this connection is promising.
Greek Yogurt is an excellent source of:
Vitamin A
Vitamin B12
Calcium
Potassium
Iodine
Phosphorus
Nutrition facts per cup:
Calories: 150
Protein: 19 grams
Fat: 5 grams
Carbohydrates: 9 grams
Fiber: Less than 1 gram
Sugar: 9 grams
Week 3: Healthy Food Benefits
Grass Fed Beef
Many studies have found that grass fed beef has higher amounts of omega-3 fatty acids, which have important roles in heart and brain health. Additionally, research has shown that grass fed beef contains higher amounts of very-long chain fatty acids, which are associated with decreased risk of heart disease.
· Even though grass-fed meat has less total fat, it has higher levels of health-promoting fats, including conjugated linoleic acid, or CLA, which is believed to have cancer-fighting and fat-burning properties. It also provides more omega-3 essential fats that have anti-inflammatory properties.
· Many have paid a high price in their health for avoiding red meat. If it's raised naturally and is grass fed, red meat is one of the healthiest foods on earth.
· You can eat grass-fed beef every day. As with all foods, it's best to have dietary variety to increase the number of nutrients that you get from different foods. However, because grass-fed beef has such high nutritional value, it would be fine to eat it in moderate quantities every day if you'd like.
· Grass-fed animals also had lower levels of homocysteine, triglycerides, and advanced glycation end products, all of which are associated with improved cardiovascular health, both for the animal and humans.
· The B Vitamins (B3, B5, B6) are typically 2-3 times higher in grass-fed beef due to the active grazing of growing forages.
· Importantly, Triacylglycerol (TAGs) were found to be lower in grass-fed meat, while long-chain acyl carnitines were higher. Lower TAGs, coupled with higher acyl carnitines, are associated with improved heart health. The risk of heart disease can also be related to the content fatty acyl glycerol and carnitine content of the meat.
Grass-Fed Beef Nutrition Facts
· 250 calories.
· 49.4 grams protein.
· 5.8 grams fat.
· 14.3 milligrams niacin (72 percent DV)
· 1.4 milligrams vitamin B6 (70 percent DV)
· 45.1 micrograms selenium (64 percent DV)
· 7.7 milligrams zinc (52 percent DV)
· 454 milligrams phosphorus (45 percent DV)
Note: If you are averse to eating red meat, choose free range and organic poultry or the lean protein of your choice.
Week 3: Healthy Food Benefits
Raw Walnuts
· Walnuts are renowned for their health properties. They are rich in omega-3 fatty acids, which have many health benefits. The type of omega-3 fatty acids found in walnuts can reduce the risk of heart disease.
· The American Heart Association identifies walnuts as a “heart-healthy” food. The AHA published a study touting the blood pressure–lowering effects of replacing saturated fats with walnut oil. They concluded that walnut oil could lower blood pressure and total cholesterol levels when included in a healthy diet.
· The omega-3 fatty acids and antioxidants in walnuts can provide important health benefits. The plant compounds in walnuts can lower your risk of heart disease, certain cancers, and dementia.
· t’s no coincidence that walnuts closely resemble the human brain. Plant compounds in walnuts have been proven to reduce inflammation in the brain and improve cognitive performance.
· Other studies have examined how walnuts can protect the brain from oxidative stress (the imbalance of free radicals and antioxidants in the body), which leads to Alzheimer’s and other brain disorders.
· Eating a diet that includes walnuts has been shown to decrease cholesterol levels in the blood. Both low-density lipoprotein (“bad cholesterol”) and high-density lipoprotein (“good cholesterol”) levels fell in men who added walnuts to their diet for four weeks. Further, in most of these men, the ratio of LDL to HDL cholesterol was also lowered.
Walnuts are also an excellent source of:
Iron
Zinc
Copper
Selenium
Vitamin C
Niacin
Nutrition per 1/4 cup of walnuts:
Calories: 190
Protein: 4 grams
Fat: 19.5 grams
Carbohydrates: 2.8 grams
Fiber: 1.45 grams
Sugar: 1 gram
Week 4: Healthy Food Benefits
Wild Caught Salmon
Salmon is low in saturated fat and a good source of protein. It’s also packed with several important vitamins and minerals such as zinc, phosphorus, potassium, selenium, and vitamin B.
· These nutrients play crucial roles in your bodily functions, such as keeping blood and nerve cells healthy and even making DNA. Most of the omega-3 fatty acids in salmon are “essential” fatty acids, which means that your body can’t make them, so you need to get them through your diet.
· Due to its combination of omega-3 fatty acids and potassium, salmon is good for your heart for a variety of reasons.
· Eating salmon is known to:
Reduce artery inflammation.
Lower cholesterol levels
Maintain blood pressure.
Prevent excess fluid retention.
Reduce heart attacks, strokes, arrhythmia (abnormal heartbeat), high blood pressure, and high triglycerides.
· The essential omega-3 fatty acids in salmon support scalp health and give hair its shine. On the other hand, a lack of these nutrients can result in dry scalp and dull hair. Omega-3 fatty acids also help promote the health of your skin.
· Your bones rely on nutrients like vitamin D and calcium to stay healthy, and salmon is an excellent source of both. Because your body can’t make its own calcium, you need to get it from the foods you eat. You also need vitamin D to absorb it.
Salmon is an excellent source of:
Vitamin B12 , B6, D
Potassium, Selenium
Phosphorous, Iodine
Choline, Pantothenic acid
Biotin, Omega-3 fatty acids
One 3-ounce serving of grilled/baked Wild Atlantic salmon contains:
Calories: 175
Fat: 11 grams
Carbohydrates: 0 grams
Sugar: 0 grams
Protein: 19 grams
Fiber: 0 grams
Week 4: Healthy Food Benefits
Soybeans (Edamame)
In addition to being a decent source of soy protein, edamame is rich in healthy fiber, antioxidants, and vitamin K. These plant compounds may reduce the risk of heart disease and improve the blood lipid profile, a measure of fats including cholesterol and triglycerides.
· Studies show that eating a diet rich in soy reduces the risk of breast cancer. These benefits are especially true for people who eat soy throughout their lifetime and those who eat one to two servings of whole soy foods each day.
o (Theresa’s Note: Whole Soy products are fine. Soybean oil is highly processed and should be consumed in moderation.)
· High levels of LDL cholesterol, aka “bad cholesterol,” is associated with an increased risk of heart disease, stroke, and type 2 diabetes. Edamame, however, could help reduce your LDL cholesterol. Edamame is a good source of soy protein. An analysis of 38 clinical trials showed that eating soy protein rather than animal protein significantly decreased LDL cholesterol levels in humans.
Edamame is a great source of plant-based protein. It’s also an excellent source of:
Vitamin C
Calcium
Iron
Folates
One ½ cup serving of edamame contains:
Calories: 65
Fat: 3 grams
Cholesterol: 0 milligrams
Sodium: 4 milligrams
Carbohydrates: 5 grams
Protein: 6 grams
One of the reasons edamame has become such a popular snack in recent years is that, in addition to its delicious taste, it offers a number of promising health benefits. It’s low on the glycemic index, making it a good snack option for people with type II diabetes, and also offers the following major health benefits.
Week 4: Healthy Food Benefits
Ginger
Ginger is a superfood and is ancient ingredient in Eastern Medicine. Beyond just being a garnish for grocery store sushi, it can provide powerful benefit in the diet.
Ten Health Benefits Associated with Ginger
o Better Digestion. Ginger helps speed up the digestion
o Improves Immunity
o Alleviates PMS Symptoms
o Relieves Nausea and Upset Stomach
o May Help with Cancer
o Reduces Pain
o Healthier Skin
o Weight Loss Aid
· Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting growth of bacteria like E. coli and shigella, and they may also keep viruses like RSV at bay.
· Ginger’s antibacterial power may also brighten your smile. Active compounds in ginger called gingerols keep oral bacteria from growing. These bacteria are the same ones that can cause periodontal disease, a serious gum infection.
· The old wives’ tale may be true: Ginger helps if you’re trying to ease a queasy stomach, especially during pregnancy. It may work by breaking up and getting rid of built-up gas in your intestines. It might also help settle seasickness or nausea caused by chemotherapy.
· Ginger won’t whisk away muscle pain on the spot, but it may tame soreness over time. In some studies, people with muscle aches from exercise who took ginger had less pain the next day than those who didn’t.
· Ginger is an anti-inflammatory, which means it reduces swelling. That may be especially helpful for treating symptoms of both rheumatoid arthritis and osteoarthritis. You might get relief from pain and swelling either by taking ginger by mouth or by using a ginger compress or patch on your skin.
· One recent small study suggested that ginger may help your body use insulin better. Larger studies are needed to see if ginger could help improve blood sugar levels.
Nutrition per 5 Slices of Ginger:
o 9 Calories
o 0.2 Grams of Fat and Fiber and Sugar
o 2 grams of Carbohydrates
o 0.2 grams of Protein
Week 4: Healthy Food Benefits
Crimini Mushrooms
Benefits of cremini mushrooms include reducing inflammation; helping prevent cancer or heart disease; supplying high levels of B vitamins, antioxidants, and phytonutrients, like CLA and L-ergothioneine; and providing selenium, copper, potassium, phosphorus and B vitamins.
· White mushrooms, which account for about 90% of the mushrooms consumed in the U.S., have the most potassium at 300 mg per serving, says Lemond, while cremini and portobello mushrooms have most of the antioxidant ergothioneine.
· Cremini mushrooms' slightly more mature state means that they have a browner color, firmer texture, and better flavor than the younger white mushrooms. We use them frequently in stews and soups, since we find that they hold up better in liquid.
· Mushrooms appear to have an anti-inflammatory effect on human arterial lining cells in vitro, which may help stop the inflammatory cascade, thought to be integral to the progression of atherosclerotic (artery-clogging) heart disease.
· Eating Crimini mushrooms could potentially boost your immune system. Like many other mushroom types, creminis contain a significant number of helpful bacteria. Some of these bacteria are beneficial to the microbiome found in the human digestive tract. These helpful bacteria can improve digestion and boost the body's immune response.
· Crimini mushrooms could potentially protect against breast cancer and lung cancer. This effect is a result of the aromatase inhibitors in cremini mushrooms. Aromatase inhibitors block an enzyme called aromatase that promotes the creation of estrogen—a hormone that promotes the growth of some types of cancerous tumors.
· One study found that a diet including mushrooms can reduce the likelihood of developing high blood pressure during pregnancy. High blood pressure occurs in 10% of pregnant women. Eating 100 grams of mushrooms per day, including cremini mushrooms, can reduce a pregnant woman's risk of having high blood pressure.
Nutrition per serving of 10 cremini mushrooms contains:
Calories: 44
Protein: 5 grams
Fat: 0 grams
Carbohydrates: 9 grams
Fiber: 1 gram
Sugar: 3 grams