Food is information so what you eat actually controls your gene expression, hormones and metabolism. All calories are not created equally, the source of the calories contain information. This information makes a gigantic difference in how your genes, hormones, enzymes and metabolism respond. So I recommend focusing on the quality of your food to feel clear and healthy not to mention automatically thinner. If you focus on quality you will feel automatically satisfied with all the extraordinary tastes, flavors and textures of the foods you CAN eat to be healthy
Today I want to share my pick of the top 10 most nutrient dense foods available and some easy, delicious recipes for them. Many of the recipes use more than one of these great foods so you get double the value. It is important to eat a variety of foods. This list and recipes will help you to focus on some foods which will delight you.
1. Chia Seeds:
I love chia seeds. They are high in omega 3's and protein which benefit your whole body especially your brain. Their high fiber content helps to remove toxins and cholesterol from your system. Many modern day long distance runners use chia seeds regularly since it has the ability to keep you hydrated. They slow down the absorption of carbs to keep your blood sugar in balance, control your appetite and reduce cravings. They make you feel full because they absorb 10x their weight in water forming a bulky gel.
Recipe & Video: Hemp & Chia Porridge
http://eatwellenjoylife.com/hemp-chia-for-breakfast/
2. Kale:
Eating kale is like putting a rainforest into your body. All leafy greens are extremely nutritious and full of vitamins and minerals and kale is the king of them. According to Dr. Joel Fuhrman, kale is the most nutritious food, loaded with minerals, vitamins, fiber and amino acids, as well as important antioxidants that reduce inflammation and can prevent cancer. You can add kale to your smoothies, sauté it or add it to soups.
Recipe: Kale with arame and carrots http://eatwellenjoylife.com/kale-with-carrots-arame/
3. Hemp Seeds:
Hemp is one of the purest, most complete plants on earth. In addition to the fiber, essential fatty acids, vitamins and minerals, hemp also has high quality protein. Hemp seeds contain all the essential amino acids in a highly digestible form. This easily digestible seed is versatile, easy to use and extremely tasty too. Add to smoothies, sprinkle on salads, use in sauces or try hemp milk.
Recipe: Cosmic Hempini Gravy
http://eatwellenjoylife.com/wp-content/uploads/2011/12/CosmicHempini-Gravy.pdf
4. Chocolate:
Yes, you have probably heard chocolate is good for you but don't go out a grab a Snickers bar. The good stuff is found only in raw cacao beans or nibs or really, really dark chocolate (70%). According to Healing with Natural Foods author Paul Pitchford cacao beans have over 300 naturally occurring chemicals and are so nutrient-dense that scientists haven't even begun to identify all the benefits in the little bean yet. Cacao has the highest amount of magnesium and antioxidants of any food on the planet. Magnesium is the most important mineral for our health activating over 350 processes. Antioxidants fight "free radical cells" which cause inflammation and disease in our bodies. Cacao releases chemicals in the brain that make you feel like you're in love.
Recipe & Video: Raw Chocolate Parfait http://eatwellenjoylife.com/raw-chocolate-parfait/
5. Avocado:
The creamy luxurious texture of the avocado as well as the fat makes the avocado so appealing and satisfying. Avocados keep you full without adding huge amounts of calories. Expert's from Yale's Prevention Research center note that monounsaturated fats, which are plentiful in avocadoes, can help prevent fat from being deposited on your belly. Monounsaturated fats and potassium help lower blood pressure and keep receptors in the brain sensitive to mood enhancing serotonin. If you don't get enough fat you get really cranky
Recipe: Tomato Peach & Avocado Salad
http://eatwellenjoylife.com/tomato-peach-avocado-salad/
6. Coconut oil and coconut milk:
Using coconut oil and coconut milk builds up the immune system and the body's defenses. Coconut oil is the best oil you can use in cooking as it does not break down when heated like other oils.Coconut oil contains Medium Chain Fatty Acids which quickly burn as fuel and are not stored as body fat. Coconut oil contains lauric acid which is a substance found only in breast milk and coconut. It is a potent anti-oxidant. New research says it can help reduce body fat and waist circumference in women who had high triglycerides.
Recipe: Thai Style Vegetables with Spicy Coconut Sauce
7. Berries:
Unlike other fruit, berries tend to be less sugary. They are a low glycemic fruit so they don't spike your blood sugar or feed the yeast in your body. According to raw food expert David Wolfe, berries are the most natural food for human consumption and a cleanser for the human body. They are full of vital vitamins, minerals and those free-radical avenging antioxidants. Wild blueberries are always a great choice and can be found in many supermarkets and health food stores. A study done at Harvard finds blueberries can reduce high blood pressure because of their bioactive compounds anthocyanis. Studies have show berries reduce the development of fat cells and help reduce cognitive decline. Also try the Goji berry which i is one of the highest anti-oxidant foods and is a great digestive aid.
Recipe: Blueberry Coconut Green Smoothie http://eatwellenjoylife.com/blueberry-coconut-green-smoothie/
8. Sea Vegetables or Seaweed:
Sea vegetable provide minerals and trace elements in a well-balanced form. There are approximately 90 minerals identified in modern nutrition and ALL of them are found in seaweed. Sea vegetables are higher in vitamins and minerals than any other food on the planet. They have 10-20 times the minerals found in land vegetables including potassium, iodine, calcium. In addition they contain Vitamins B, D, K and A. Try putting some kelp granules into your smoothie, eat nori rolls or put some dulse flakes into your salad.
Recipe & Video: Seaweed Salad with Carrot & Diakon Ribbons http://eatwellenjoylife.com/seaweed-salad-with-carrot-diakon-ribbons/
9. QUINOA:
Quinoa (pronounced KEEN-WA) is an ancient whole grain, and has been consumed by people for more than 8,000 years. Quinoa has the highest nutritional profile of all grains. It contains high levels of dietary fiber and B Vitamins and has all 8 essential amino acids. Whole grains are some of the best sources for nutritional support, providing long-lasting energy (as a result of the body absorbing them slowly unlike simple carbs).
Recipe: Quinoa with Basil
http://eatwellenjoylife.com/wp-content/uploads/2012/07/Quinoa-with-Basil.pdf
10. Wild Salmon:
Wild salmon are very high in omega-3 fatty acids which are present in the brain at higher levels than any other part of the body. The omega 3's cushion your brain cells helping mood and memory. Salmon will not only make you feel better today it will cut your risk of dementia down the road as well. These oils are also known to provide benefits for the heart, as well as the nervous system. Wild salmon also helps with inflammatory conditions such as arthritis. It also contains Vitaimins A & D. Always choose wild salmon as the farmed salmon is full of chemicals and coloring. You can also try other fatty fish like sardines, trout, mackerel, herring, and anchovies.
Recipe: Salmon with Cilantro Jalapeno Sauce
http://eatwellenjoylife.com/salmon-with-cilantro-jalapeno-sauce/
To get the most of out of your food, be sure to eat them with cultured vegetables such as raw sauerkraut or kimchi. Raw Fermented Vegetables fill the gut with friendly bacteria that is necessary for your body to have optimal digestion and absorption.
In conclusion, be aware that the foods described in this article are not a complete list of all the healthy foods. Learning more about these foods and integrating them into your diet will delight your senses and stimulate your palate while doing absolute wonders for your health. Try them out, as they really are some of the most nutritious foods on the planet...
