Antioxidant hearty plate
Ingredients:
carrots
yellow capsicum
cucumbers
avocados
mustard seeds
This appetizer is heart healthy and fights cancer as it is full of antioxidants and vitamin C.
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Eating out salad ideas
I usually pick salads for a light lunch and I make sure they have a portion of carbohydrate,protein ,veggies and healthy fats.
The salmon and endive salad is quite filling as it has all the necessary ingredients to curb hunger and help muscle built up after workout.
The strawberry and goat cheese salad is considered more of an entree as it has not enough nutrients to fill you up,so it is better to combine it with grilled meat or chicken.
Beetroot salad at Eat well Gluten free restaurant
Beetroot contains fiber and potassium and is an excellent source of folate — just a half cup of cooked beetroots provides 17% of the recommended daily folate intake,which is beneficial for moms to be .
Beets are full of antioxidants and fibers which makes it one of the best detox vegetable.
Goat cheese will provide you with calcium and vitamin D for stronger bones.
This salad is a great choice of entree,it can be combined with grilled meat or veggies.
Tips for eating less meat
You can get all the protein you need from plant foods such as nuts, seeds, legumes, and grains.
Make sure you’re getting enough iron, vitamin B12, zinc, calcium, and vitamin D, especially if you’re on a vegan diet
It’s not just in red meat. You can also get iron from leafy green vegetables, cooked dry beans, tofu, and fortified cereals or grains. Plant based iron is less absorbed by the body so the solution is to eat iron-rich foods regularly and in combination with foods that have vitamin C, which helps your body absorb iron.
Going Flexitarian also is a good idea as eating meat occasionally can help you cut back on saturated fats and cholesterol, and give you more fruits and vegetables.
Eat several meals during the day
If you eat fewer calories than you burn, you’ll lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge.
Having 4-5 meals a day keeps your metabolism working. Eating meals and snacks helps your reduce weight and fat.
Dinner should be eaten 3 hours before bedtime for a healthy lifestyle.
brain food
Nuts and seeds are good sources of the antioxidant vitamin E, which can boost memory. Dark chocolate also has other powerful antioxidant properties, and caffeine, which can enhance focus.
Research in animal shows that blueberries may help protect the brain from the damage caused by free radicals, diets rich in blueberries may improve muscle function.
Avocadoes have good fats, monounsaturated fat that helps with healthy blood flow which can cut the risk of heart disease and lower bad cholesterol, thus enhancing blood flow and boosting brain cells.
Want to concentrate? Start with a meal of 100% fruit juice, a porridge and a cup of coffee or green tea. In addition to eating a well-balanced meal, get a good night sleep of 6-8 hours, stay hydrated, exercise and meditate to relax.
