It is almost the end of the year and the stores are filled with healthy fresh fruits and vegetables. Eating produce in season is the easiest and least expensive way to support your health goals. Food is medicine! Eating more fruits, vegetables, whole grains and legumes is the best way to gain vital nutrients and compounds, such as antioxidants, that will keep your body healthy.
Variety is extremely important to maintain good health. Eating a variety of foods not only provides essential nutrients but it prevents boredom and cooking burnout. I don't know about you, but I get tired of eating the same old recipes every week. Plus, it is fun discovering new foods to eat. It is an activity you can get the whole family involved in!
A great way to incorporate new foods into any routine is to make it a game. Have someone in the family pick a new food each week and find a recipe using it. Getting everyone involved makes learning about food and nutrition fun. If every week is too stressful, try once a month.
It is OK if the new food is a failure! There are plenty of times I try a new recipe and when my husband and I discuss it, we may decide it wasn't something we liked or would want to make again. Sometimes I liked it and he didn't. When that happens, I'll make the new food for lunch instead of dinner. The important part is we are both open to trying something new.
Research shows eating a variety of foods supports the development of good bacteria in the gut. When there is a diverse population of good bacteria in the body, our digestive system, immune system, heart and brain benefit. (Source: Washington University) When we have an imbalance of bacteria in the body, disease and illness can occur. Our bodies are smart! They tell us when we have an imbalance. How? Symptoms!
Does any of this sound like you?
👉Diarrhea and/or constipation
👉Bloating and gas
👉Congestion, coughing, wheezing
👉Brain fog, difficulty recalling words, short term memory issues
👉Headaches and migraines
👉Acne and itchy skin
👉Tired all the time
👉Sensitivity to fragrances and chemicals
If you said yes to just one of the above, your body is telling you something is not right. Discovering the root cause and how to have a healthy gut can be confusing and hard! I am here to help.
I am a Certified Holistic Nutritionist obsessed with teaching people just like you how to heal their gut so you can stop suffering and get back to living!
I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.
How would eliminating your symptoms improve your life? You could:
✅Be more present with your children
✅Focus at work
✅Have more energy
✅Stop running to the bathroom
✅Workout without fear of an accident or farting
✅Restore your confidence
✅Be able to cook healthy meals for you and your family
✅Take an active vacation
✅Reclaim your life!
Simply Great Health is a customized 5 Step plan that heals your body and fits your busy lifestyle.
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to healing.
Here are the 15 healthiest foods you should be eating right now, why they are so healthy and recipes to try!
Cranberries are a superfood to eat all year round. While it is difficult to find fresh cranberries, now is the time of year to experiment with them and make more than just cranberry sauce. Cranberries are full of vitamin C and are usually only thought of as a preventative food for urinary tract infections. But they are so much more!
Cranberries are very high in plant compounds and antioxidants that support a healthy body. Quercetin is the most abundant antioxidant in cranberries and it is known for its ability to reduce inflammation in the body, blood pressure and blood sugar levels. Quercetin may also be brain protective, anti-allergy and anticancer. (Source: WebMD)
The antioxidants are found in the cranberries skin not in the juice. Since it is difficult to find fresh cranberries all year round, use dried cranberries regularly or buy a concentrated cranberry powder to add to smoothies. sprinkle on oatmeal or stir into yogurt. I buy this one on amazon: PURECO Organic Cranberry Powder.
Fresh cranberry recipes are below. Simply click on the name of the recipe to be brought to it.
While grapes nutrition value is very impressive, it is important to nutrients are found in the skin and seeds. Don't buy seedless grapes! You'll be missing out on a significant portion of grapes nutrition value. Grapes are most well known for their cardiovascular health benefits. Grapes have been studied and shown to:
Improve blood pressure and total cholesterol
Reduce platelet clumping when inappropriate
Increase nitric oxide in blood vessel walls when needed
In addition, grapes balance blood sugar, improve insulin regulation and reduce insulin sensitivity. (Source: World's Healthiest Foods) Grapes are very hydrating, help to moisten tissues and improve metabolism. Grape recipes are below. Simply click on the name of the recipe to be brought to it.
Pear nutrition includes a very good source of dietary fiber and a good source of copper, vitamin C and vitamin K. Since they are a very good source of dietary fiber, pears may protect against Type 2 Diabetes, heart disease and gastric cancer. (Source: World's Healthiest Foods) Pears have been eaten since ancient times and in ancient Greece, they were used as a laxative and to treat nausea.
Pear recipes are below. Simply click on the name of the recipe to be brought to it.
Now, this is a fruit I've never tried! I saw a bag at Trader Joe's so I will need to try this as part of my healthy routine. Persimmon nutrition are high in potassium, beta carotene and they provide vitamin C, folate, phosphorus, magnesium, and calcium. They have exceptionally high lutein and zeaxanthin, which protect against age-related macular degeneration. Plus, they support long-term memory and prevent cognitive decline. (Source: Very Well Fit)
Persimmon recipes are below. Simply click on the name of the recipe to be brought to it.
Pomegranates are widely known to inhibit diarrhea. They are rich in tannic acid, flavonoids and alkaloids, which inhibit intestinal motility. Pomegranate also promote reabsorption of water and salts thereby inhibiting the accumulation of fluids. When the intestines have excess water, it promotes diarrhea. (Source: 1mg)
Pomegranate nutrition includes antioxidants that are anti-inflammatory, which can reduce the risk of cancer, cardiovascular disease, Type 2 Diabetes, Alzheimer's and obesity. Pomegranates also provide 30% of the daily value of Vitamin C, helping to keep the immune system strong. (Source; Healthline)
Pomegranate recipes are below. Simply click on the name of the recipe to be brought to it.
The power of pumpkin seeds! Pumpkin seeds nutrition includes 8 - 10 grams of plant protein! Afraid you won't get enough protein if you cut back on eating meat, fish, chicken and pork? Not true! Pumpkin seeds help prove that plants can easily supply your daily requirement of protein. While you might like making pumpkin seeds at home, it is easy to find packaged pumpkin seeds any time of year.
Pumpkin Seed recipes are below. Simply click on the name of the recipe to be brought to it.
Delicata squash nutrition is a good source of potassium, dietary fiber and contains magnesium, manganese, and vitamins C and B. But unlike most winter squash varieties, this squash is not as rich in beta-carotene. (Source: Farmers Almanac)
Delicata squash recipes are below. Simply click on the name of the recipe to be brought to it.
Acorn squash nutrition helps promote a healthy heart by reducing the risk of cardiovascular disease and may help prevent skin cancer. Acorn squash is a good source of Vitamins A, C, B1 and B6, as well as minerals: calcium, copper, magnesium and potassium. (Source: WebMD) The sweetness of acorn squash is considered cold in ayurveda so make sure to pair it with warming spices like cinnamon and nutmeg.
Acorn squash recipes are below. Simply click on the name of the recipe to be brought to it.
Butternut squash nutrition makes it beneficial for promoting good digestion, healthy blood pressure and healthy skin and hair. It is a good source of fiber and potassium. (Source: Medical News Today) Butternut squash is high in Vitamin A which helps prevent the common cold and other infections.
Butternut squash recipes are below. Simply click on the name of the recipe to be brought to it.
Spaghetti squash is light and easy to digest. It pairs perfectly with a variety of sauces and vegetables. Spaghetti squash is low in calories and high in fiber, perfect for anyone working on losing weight or healing the digestive system.
Spaghetti squash recipes are below. Simply click on the name of the recipe to be brought to it.
Did you know raw mushrooms are difficult to digest? That's right! Mushrooms should always be cooked to help avoid digestive issues. Mushrooms contain large sugar molecule raffinose and the fibre fructan, both of which are potential triggers for gassiness. (Source: Shape)
Mushroom nutritional value include B vitamins and antioxidants. Antioxidants found in mushrooms, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system. (Source: Mushroom Council)
Mushroom recipes are below. Simply click on the name of the recipe to be brought to it.
Spinach is one of my favorite vegetables. I always keep frozen spinach in the house to easily add something green to any meal. One question I get asked a lot is: does spinach give you gas? Spinach is high in fiber and like any food with fiber, it can give you gas. The key is to eat it in moderation and to slowly increase your fiber intake with foods like spinach.
If you add too much fiber (from any food) too quickly, you will have gas and bloating. Don't forget to drink a lot of water when increasing fiber in your routine. Water will help prevent constipation and help keep things moving. The good thing about having a lot of fiber is spinach can help lower your risk of diabetes, insulin resistance and heart disease. Plus, high fiber foods help manage your weight.
Spinach recipes are below. Simply click on the name of the recipe to be brought to it.
Sweet potato nutrition facts are filled with so many great nutrients! Vitamin A, C, potassium and niacin just to name a few. Full of fiber and good carbohydrates, sweet potatoes help keep you fuller longer which means they will support weight loss and weight management goals. I love eating sweet potatoes for breakfast to give my body a healthy dose of plant power for the day!
Sweet potato recipes are below. Simply click on the name of the recipe to be brought to it.
Cabbage is an affordable and healthy ingredient for a lot of recipes. Soups, salads, stir-fry's and casseroles, a little bit goes a long way. One question I get often is does cabbage give you gas? The answer is yes and no. Some vegetables such as cabbage cause excess gas because it contains the complex sugar, raffinose.
Raffinose passes through the small intestines into the large intestines where bacteria break it down, producing hydrogen, carbon dioxide, and methane gas, which exits through the rectum. (Source: Healthline) To help reduce the amount of gas caused from cabbage, eat small amounts at any one meal and drink plenty of water during the day to help digestion.
Cabbage recipes are below. Simply click on the name of the recipe to be brought to it.
What is a parsnip? Parsnip is a root vegetable that is related to carrots and parsley. It is both sweet and nutty in taste at the same time. It makes a great addition to mashed potatoes, soups and casseroles when you want to lighten them up.
Parsnips are known for their ability to improve digestive function and prevent constipation since they are high in fiber. Plus, there is a good dose of manganese in parsnip nutrition, which can help both enzyme production and bone health. (Source; Dr. Axe)
Parsnip recipes are below. Simply click on the name of the recipe to be brought to it.
I hope you enjoyed learning about 15 of the healthiest foods to eat right now. Eating produce that is in season is the best way to enjoy affordable, healthy fruits and vegetables. Our digestive system, immune system, heart and brain all benefit from eating a variety of fruits and vegetables. Get the family involved by having someone pick a new food to try once a week or once a month. This makes it fun to learn about nutrition and good health.
Will you try one of the 15 healthiest foods I shared? Let me know by leaving a comment below.