CBD oil (or cannabidiol oil) is a so-called mood boosting oil that is popping up in all forms: food products, supplements, lotions, and so on. It touts a slew of therapeutic benefits, including anti-inflammatory, antioxidant, anti-anxiety, and even anti-epileptic properties.
Do you consistently have sugar cravings? Do you dream of carbs, sweets, chocolate, soda, pastries, and candy? Do you feel like a failure because you can’t seem to control them?
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During the holiday season, it’s difficult to stay balanced – even with the best intentions. To balance out the hors d’oeuvres and desserts, I have some healthier lunch ideas that will help you feel better after a night of indulgence!
Let’s dig right in.
According to the Centers for Disease Control (CDC), cardiovascular disease (CVD) is the leading cause of death for women and men in the United States. In fact, with responsibility for a staggering 30% of all deaths globally, CVD is the leading cause of death on the planet.
Do you ever feel sluggish or run down? Have heartburn and tummy troubles become unwelcome daily companions?
When our digestive system isn’t working properly, it’s our body’s way of telling us something is off balance. Making small shifts in eating habits and managing stress can be the keys that allow your body to do its business properly.
Some of the signs of digestive distress can include, but are not limited to:
A working digestive system is one of the most important components to optimum health and wellness. Asking yourself some important questions can pinpoint the underlying issue that may be causing digestive distress.
Often times when we talk about fat in our foods we cast fat as the indelible bad guy—clogging arteries, elevating blood pressure, and generally ruining bathing suit season. However, it is important to note that not all fat is bad fat. In fact, our brain tissue is made of 60% fat, which means we need fat in our diet to support our brain tissue.
High quality fats, like monounsaturated fats, can address cognitive issues, and are actually heart healthy! The real villains are processed fats, like trans fats, corn oil, sunflower oil, safflower oil, soybean oil, and canola oil. These “bad fats” can be found in fruit rollups and processed Dannon yogurts, Nabisco cookies, donuts, muffins, and many other commonly consumed processed foods. Watch out for these fats because they are not food for the brain, or the rest of your body. Many processed foods that claim to be “fat free” are anything but. Manufacturers can claim a product is trans fat free, when in reality it contains up to .5 grams per serving.
We all know that after school snack time is critical. Somehow, that time of day transforms your kitchen into the set of The Walking Dead, where you might find yourself hurling pizza bagels at the snapping jaws of your 4th grader – just to stay alive.
While it is easy to rely on the convenience of processed, microwavable foods, there are healthy alternatives that are just as quick to prepare, and tastier too. Why not try a smoothie to curb that afternoon hunger?
This is an incredible source of medium chain fatty acids (MCFA’s). Most of the fats we consume are long chain fatty acids that need to be broken down first before they are absorbed. MCFA’s are easily digested because we do not need to break them down. Instead they are sent directly to the liver for energy production. As a result, your body does not need to produce bile or pancreatic enzymes to digest the fat. This makes it perfect for diabetics and people suffering from gall bladder issues.
It also contains lauric acid. This is converted to monolaurin in the body and is useful in fighting viruses and diseases.
Our bodies need saturated fat for cell function and growth. Studies are not conclusive that saturated fat causes heart disease. This is truly a go to fat in your diet as the anti-microbial, anti bacterial and antifungal properties in addition to the nutrient content are so nourishing!
This is my go to cooking oil but I also use it in smoothies for a little extra flavor.
This can be found in any health food store.
Serving Size: 1 tablespoon
Fat: 14g
Carbs: 0g
Protein: 0g
100% fat, 0% carbs, 0% protein
This is very different than palm kernel oil and should not be confused. Red palm oil if rich in Vitamin A and E. The health benefits are achieved due to the red color of the palm fruit that contains carotenes, including beta-carotene and lycopene. It is also loaded with antioxidants, tocopherols and tocotrienols (Vitamin E). There is scientific evidence indicating it plays a beneficial role in fighting heart disease and high cholesterol. Similar to coconut oil it is a MCFA but it is the high antioxidant levels that make this another go to fat for your diet.
This can be found in any health food store.
Serving Size: 1 tablespoon
Calories: 130
Carbs: 14g
Carbs: 0g
Protein: 0g
100% fat
This is rich in monounsaturated fat. Studies indicate that consuming monounsaturated fats is attributed to a decrease in cardiovascular disease, including hypertension, stroke and hyperlipidemia (high blood cholesterol and triglyceride levels). It is helpful in reducing inflammation and facilitates carbohydrate metabolism.
I do not cook with olive oil as it has a low boiling point but instead use it on salads, in smoothies and for dipping. Coconut oil and red palm oil have higher boiling points than olive oil.
Serving Size: 1 tablespoon
Calories: 119
Fat: 13.5g
Carbs: 0g
Protein: 0g
100% fat
Remember Popeye? Studies show that consumption of spinach can be helpful in reducing the risk of prostate cancer. It is rich in health promoting phytonutrients that provide antioxidant benefits. Spinach is also high in oxalic acid, so it can be helpful to boil it for a minute to reduce the levels of acidity.
1 cup provides:
Vitamin K: 987% DV
Vitamin A: 106% DV
Manganese: 84% DV
Iron: 36% DV
Copper: 34% DV
Vitamin B2: 32% DV
Vitamin B6: 26% DV
Vitamin C: 14% DV
Vitamin E: 25% DV
Calcium: 24% DV
Potassium: 24% DV
Fiber: 17% DV
Bell peppers are an excellent source of carotenoids, especially beta-carotene and zeaxanthin, and are high in vitamin C (even more than oranges). They contain anti-inflammatory properties and provide anti-cancer benefits.
1 cup provides:
Vitamin C: 157% DV
Vitamin B6: 16%
Vitamin A: 16%
Folate: 11%
Vitamin E: 10%
Not all lettuce is created equal! Romaine is high in vitamin K and vitamin A, and packed with other vitamins, minerals, phytonutrients, and fiber. This is a heart healthy addition to any meal, as it can help prevent the oxidation of cholesterol. The high folic acid content is beneficial for converting bad homocysteine (contributes to heart disease) into a benign substance.
2 cups provide:
Vitamin K: 107% DV
Vitamin A: 45% DV
Folate; 32%
Molybdenum: 13% DV
Vitamin C: 5% DV
Potassium: 7% DV
Manganese: 8% DV
Beets contain phytonutrients called betalains. They provide anti-inflammatory and detoxifying support.
1 cup provides:
Folate: 34% DV
Manganese: 28% DV
Potassium: 15% DV
Copper: 14% DV
Tomatoes are rich in lycopene and antioxidants, and are known to support bone health. Studies show that tomatoes are also linked with heart health because they contribute to lowering total cholesterol, LDL cholesterol, and triglycerides.
1 medium-sized whole tomato provides:
Vitamin A: 20% DV
Biotin: 24% DV
Vitamin K: 16% DV
Vitamin C: 28% DV
Vitamin B6: 5% DV
Magnesium: 5% DV
Potassium: 292mg
Mushrooms provide immune support, as well as anti-inflammatory and antioxidant benefits. They are rich in B vitamins, which provide homocysteine regulation and thus, cardiovascular health.
I add my mushrooms to stir fry or sauces for the kiddos to enjoy.
1 cup:
Copper: 40% DV
Selenium: 35% DV
Vitamin B2: 27% DV
Pantothenic Acid: 22% DV
Vitamin B3: 17% DV
Phosphorous: 12% DV
Potassium: 9% DV
Zinc: 7%
Vitamin B1: 6%
Zucchini is a rich source of antioxidants and helps regulate blood sugar levels with anti-inflammatory benefits. Studies indicate they support a healthy prostate and provide anti-cancer benefits as well.
I add grated zucchini to my sauces, or grill them with a little olive oil.
1 cup:
Copper: 21% DV
Manganese: 19% DV
Vitamin C: 13% DV
Magnesium: 11% DV
Fiber: 10% DV
Phosphorous: 10% DV
Potassium: 10% DV
Folate: 9% DV
Vitamin B1: 7$ DV
Vitamin K: 7% DV
Vitamin B6: 7% DV
Vitamin B3: 6% DV
The health benefits of broccoli are far reaching. They provide cancer protection, contain anti-inflammatory properties, and protect against oxidative stress. The high fiber content provides digestive support.
I add broccoli to my stir fry, or just steam it and add a little butter.
1 cup:
Vitamin K: 245% DV
Vitamin C: 135% DV
Chromium: 53% DV
Folate: 42% DV
Fiber: 21%DV
Pantothenic Acid: 19% DV
Vitamin B6: 18% DV
Vitamin E: 15% DV
Phosphorous: 15% DV
Manganese: 15% DV
Choline: 15% DV
Vitamin B2: 15% DV
Vitamin A: 13% DV
Potassium: 13% DV
Kale is a powerhouse vegetable that is rich in antioxidants and anti-inflammatory properties. Kale contains glucosinolates that provide cancer preventative benefits, as well as cardiovascular support. It can be helpful in detoxifying the body too!
I like to use it in my juices or add it to sauces.
1 cup:
Vitamin K: 1180% DV
Vitamin A: 98% DV
Vitamin C: 71% DV
Manganese: 27% DV
Copper: 22% DV
Vitamin B6: 11%DV
Fiber: 10% DV
Calcium: 9%DV
Potassium: 8%DV
Iron: 7% DV
Vitamin E: 7%DV
Vitamin B2: 7%DV
Magnesium: 6%DV
Vitamin B1:6%
Protein: 5%
Phosphorous: 5% DV
Eggplants are rich in the phytonutrient nasunin, a potent antioxidant that prevents cells from oxidative damage. It also provides cardiovascular support by reducing cholesterol levels. I like to make grilled eggplant or baba ganoush to serve with sliced veggies.
1 cup:
Fiber: 10% DV
Copper: 7% DV
Vitamin B1: 7% DV
Manganese: 6% DV
Vitamin B6: 5% DV
Vitamin B3: 4% DV
Potassium: 3% DV
Cucumbers are rich in three phytonutrients: flavonoids, lignans, and triterpenes. These all provide antioxidant, anti-inflammatory, and anti-cancer benefits.
I like to use them in my juices for hydration and detoxification, as well as cut up to be served with hummus or baba ganoush.
1 cup:
Vitamin K: 19% DV
Molybdenum: 12% DV
Pantothenic Acid: 5% DV
Potassium: 4% DV
Phosphorous: 4% DV
Copper: 4% DV
Manganese: 4% DV
Vitamin C: 4% DV
Vitamin B1: 3% DV
Now that you are on board with a whole foods diet, let’s incorporate some spices to your grocery basket! Maybe you avoid the spice aisle because it seems overwhelming, but here are three spices that pack a punch to any dish – and supply healthy benefits to any kitchen.
Turmeric has been used for thousands of years in India and China because of its healthy benefits. Turmeric is a medicinal spice that contains Curcumin, a pharmacological agent that has powerful antioxidant benefits, proven to be helpful in treating arthritis, heartburn, stomach pain, intestinal gas and bloating, headaches, colds, and menstrual problems. Its properties have been proven to be as effective as hydrocortisone and Motrin for treating inflammation.
Turmeric can be a well tolerated alternative in treating inflammatory bowel disease (IBD), which includes, but is not limited to Crohn’s disease and ulcerative colitis.
Curcumin has also been touted as having cancer preventative properties. The antioxidant properties protect against the free radicals that can damage cells.
Last but not least, turmeric can improve liver function and contribute to lowering cholesterol levels.
It can be added any sauce, or I like to grate fresh turmeric and add it to my smoothies in the morning – to start the day with a quick jolt of that caffeine feeling, but without the caffeine!
http://simplegreensmoothies.com/green-smoothie-recipes/tropical-turmeric-cleanser
It can be found in the grocery aisle of any health food store.