Include protein starting with 1st meal of the day
Including protein in the first meal of the day, typically breakfast, is important for several reasons:
- Satiety: Protein-rich foods are more filling than carbohydrates or fats. Including protein in your breakfast can help you feel fuller for a longer period, reducing the likelihood of overeating later in the day. This can be beneficial for weight management and overall energy balance.
- Metabolism: Protein has a higher thermic effect of food (TEF) compared to carbohydrates or fats. TEF refers to the energy expended during the digestion and absorption of nutrients. Including protein in your breakfast can slightly increase the number of calories your body burns during these processes, contributing to overall energy expenditure.
- Blood Sugar Regulation: Protein helps stabilize blood sugar levels by slowing down the absorption of glucose from the digestive tract. This can contribute to more stable energy levels throughout the morning, reducing the likelihood of energy crashes and sugar cravings.
- Muscle Maintenance and Repair: Protein is essential for the maintenance and repair of tissues, including muscles. Consuming protein in the morning provides your body with the necessary amino acids to support these processes, especially important after a night of fasting during sleep.
- Improved Cognitive Function: Proteins are made up of amino acids, some of which are precursors to neurotransmitters in the brain. Including protein in your breakfast may help support cognitive function, memory, and concentration throughout the day.
- Supports a Balanced Diet: Including protein in the first meal helps ensure a more balanced distribution of macronutrients throughout the day. This can be particularly important for those looking to maintain or build muscle mass, as well as for overall health and well-being.
Replace wheat or white with sourdough
Replacing wheat or white bread with sourdough can offer some potential health benefits due to the differences in the fermentation process and the composition of the final product. Here are a few reasons why sourdough may be considered a better choice for some people:
- Fermentation: Sourdough bread is made through a natural fermentation process involving wild yeast and lactic acid bacteria. This fermentation process breaks down some of the gluten and phytic acid found in wheat, potentially making it easier for some individuals to digest. Some people who are sensitive to gluten may find that they tolerate sourdough better than conventional bread.
- Gut Health: The fermentation process in sourdough increases the availability of certain nutrients and may contribute to a healthier gut microbiome. The lactic acid bacteria produced during fermentation can act as probiotics, which are beneficial for digestive health.
- Blood Sugar Regulation: Some studies suggest that sourdough bread may have a lower glycemic index compared to conventional bread. This means it can lead to a slower and more gradual increase in blood sugar levels, which may be beneficial for those trying to manage blood sugar levels.
- Acetic Acid: Sourdough fermentation produces acetic acid, which may have some potential health benefits. Acetic acid is associated with improved insulin sensitivity, potentially aiding in blood sugar control.
- Flavor and Texture: Many people appreciate the unique flavor and chewy texture of sourdough bread. The fermentation process contributes to the development of complex flavors, making it a satisfying choice for those who enjoy a more artisanal or traditional bread experience.
- Nutrient Absorption: The fermentation process in sourdough can help reduce the phytic acid content. Phytic acid is an “anti-nutrient” that can bind to minerals like calcium, magnesium, and zinc, reducing their absorption. By decreasing phytic acid, sourdough may enhance the bioavailability of these minerals.
Drink your greens 1st on empty stomach or stash them in your sourdough
Including raw greens in your daily diet can offer a range of health benefits due to their rich nutrient content. Here are some of the key nutritional components and potential benefits associated with consuming raw greens:
- Vitamins and Minerals: Raw greens are excellent sources of essential vitamins and minerals, including vitamin A, vitamin C, vitamin K, folate, potassium, and magnesium. These nutrients play crucial roles in various bodily functions, such as immune function, bone health, and energy metabolism.
- Antioxidants: Raw greens are packed with antioxidants, such as beta-carotene, lutein, and zeaxanthin. Antioxidants help neutralize free radicals in the body, which can reduce oxidative stress and inflammation, potentially lowering the risk of chronic diseases.
- Fiber: Greens are rich in dietary fiber, which is important for digestive health. Fiber can help regulate bowel movements, promote a feeling of fullness, and support a healthy gut microbiome.
- Phytonutrients: Raw greens contain phytonutrients, plant compounds with potential health benefits. These compounds may have anti-inflammatory, anti-cancer, and cardiovascular protective properties. Examples of phytonutrients found in greens include flavonoids and glucosinolates.
- Chlorophyll: The green pigment in plants, chlorophyll, is abundant in leafy greens. Some studies suggest that chlorophyll may have antioxidant and anti-inflammatory properties and could contribute to detoxification processes in the body.
- Hydration: Many greens have high water content, contributing to overall hydration. Staying hydrated is important for various bodily functions, including temperature regulation, nutrient transport, and waste elimination.
- Weight Management: Due to their low calorie density and high fiber content, raw greens can be a valuable addition to a weight-conscious diet. They provide volume and nutrients without contributing excessive calories.
- Blood Sugar Regulation: The fiber and nutrients in greens may contribute to better blood sugar control. Consuming foods with a lower glycemic index, like many raw greens, can help stabilize blood sugar levels.
- Heart Health: The combination of antioxidants, fiber, and potassium in greens supports heart health by promoting healthy blood pressure and cholesterol levels.
Berries are one of the best brain food, especially blueberries
Blueberries provide a brain boost, lower blood pressure, and contribute to better cardiovascular health.
The randomized, double-blind, placebo-controlled trial found that blueberry eaters exhibited improved executive function, strengthened short-term memory, and had faster reaction times.
Study participants who had a daily drink made out of 26 grams (g) of freeze-dried wild blueberry powder for 12 weeks saw a 3.59 millimeters of mercury (mmHG) reduction in systolic blood pressure, and improved blood vessel function compared to individuals consuming a placebo powder.
Caffeine a day (in good amounts) may help guard against conditions more common in women, including Alzheimer’s disease and heart disease
Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, say nutrition experts from Johns Hopkins University School of Medicine.
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