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Quick And Easy: 12 of the Most Delicious Health Food Combinations

Quick And Easy: 12 of the Most Delicious Health Food Combinations

When different flavors complement each other the result can be a pure delight for the tongue. But did you know nutrients can also be matched, boosting your body with perfect synergy?

Get the greatest health kick for each delicious bite with these 12 health food combinations!

1. Cancer Kicking Guacamole – Avocado & Tomatoes

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    Thank the Aztecs for guacamole. Not only did they create a tasty dip but also an elixir for good health.

    Tomatoes are packed with a cancer-kicking antioxidant called lycopene. Avocados boost the body’s absorption of lycopene, as well as simply being a supreme source of healthy fats. Together in guacamole, they double down on cancer-prevention power.

    It’s simple to make at home with three easy steps:

    1.  Mash 3 peeled avocados in a medium bowl
    2. Add a lime’s worth of juice, half a diced onion, 1 teaspoon of minced garlic, 2 tomatoes and 3 tablespoons of chopped cilantro
    3. A final pinch of cayenne pepper can be added if you think you can handle it!

    2. Healing Spice – Turmeric & Black Pepper

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      Turmeric is known as the healing spice thanks to an amazing antioxidant called curcumin. It’s anti-inflammatory, anti-bacterial and antiseptic! If you are sick or injured these properties will contribute to improved recovery speeds.

      It’s difficult for the body to fully absorb curcumin, but combine it with piperine from black pepper, and the bioavailability of curcumin skyrockets up to 1000 times!

      You can add this amazing spice of life to almost any dish that requires an extra kick. It’s a top choice for spicing up grilled chicken breasts!

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      3. Chocolatey Treat – Dark Chocolate & Apples

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        Yes, you heard right, chocolate apples can actually be healthy! Though not all chocolate is created equal. Dark chocolate has lower sugar content and a higher concentration of antioxidant filled cocoa. This also includes catechin, a powerful heart function booster that exceeds the powers of green tea!

        Apple skins contain a wonderful flavonoid called quercetin. It’s highly anti-inflammatory and can even prevent blockages/clots in your arteries. Once paired up, these two will boost blood circulation and heart health in perfect harmony.

        When it comes to dessert time, dip a rosy red apple in dark chocolate guilt free!

        4. Healthy Skin & Hair – Sweet Potato & Coconut Oil

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          Usually, chips and fries are considered devishly unhealthy snacks. But these sweet potato chips baked in coconut oil might actually improve your complexion!

          Sweet potatoes are a highly nutritious slow-release carbohydrate. They are also bursting with Vitamin A, essential for hair and skin maintenance. Since it’s fat soluble, the absorption is greatly enhanced when taken with a fat source. So coconut oil is an ideal candidate as a natural fat source.

          Snack your way to silky hair and smooth skin sweet chips by making these at home:

          1. Peel and slice a couple of sweet potatoes
          2. Apply a healthy helping of coconut oil
          3. Bake for around 20 minutes, longer if you prefer them crispy!

          5. Muscle Growth Toast – Wholemeal Bread & Peanut Butter

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            Eating large amounts of a single protein source may seem ample for muscle recovery, yet recent research indicates otherwise. Since the body can only digest and absorb a certain amount of nutrients, stacking them up isn’t that effective.

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            Instead, look for proteins that complement each other and increase bioavailability. For example, the amino acid profiles of peanut butter and wholemeal bread match up perfectly. With a completed spectrum, protein synthesis can be increased by as much as 50%!

            So for a convenient hit of protein, go for thick sliced bread with a generous spread of peanut butter!

            6. Super Antioxidants – Lemon & Green Tea

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              To cover the all extraordinary benefits of drinking green tea, it would require an entire article. It’s widely recognized as rich in brain and body boosting antioxidants, making an ideal coffee replacement.

              But here is a little-known secret, you can maximize your absorption of these amazing nutrients with lemon. The potent shot of vitamin C multiples your body’s intake of heart preserving catechin by 5 times!

              Supercharge your green tea with fresh sliced lemon, or squeeze in the juice for the best results!

              7. Workout Recovery – Bananas & Yogurt

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                To build muscle effectively, you need to allow ample recovery time between workouts. However, you can use certain foods to speed up bodily recovery, allowing you to train frequently and effectively.

                Bananas are an athlete’s prime choice of carbohydrate, rich in amino acids and glucose. All of these nutrients are vital for muscle repair, but their absorption can be doubled by the presence of zinc. Yogurt happens to be a rich source of this mineral, perfect for doubling up your muscle fuel.

                Fortify your body’s recovery by slicing up a banana or two in a bowl of yogurt.

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                8. All Day Energy – Oatmeal & Orange Juice

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                  Oatmeal is already an awesome source of morning energy and the essential mineral iron. It reinforces oxygen transportation, boosting both muscle and brain function.

                  Our bodies cannot easily absorb iron from a plant-based source such as oatmeal. However, in the presence of Vitamin C absorption is up to 6 times more effective. An absolutely abundant source is freshly squeezed orange juice.

                  So, maximize the energy kick from your morning oatmeal with a glass of orange juice!

                  9. Bone Strengthening – Asparagus & Parmesan

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                    Asparagus is a potent green vegetable, it’s packed with healthy nutrients and fiber. Inulin, in particular, helps the body to balance levels of good bacteria. On the other hand, Parmesan cheese is an ideal source for bone-toughening calcium.

                    Boil, grill or fry up some asparagus, then top it off with plenty of grated Parmesan. Your bones and teeth will thank you for it!

                    10. Fast Protein Delivery – Eggs & Ginger

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                      A champion’s breakfast would not be complete without eggs. They provide healthy fats and protein, making them great for muscle recovery and growth. This makes them ideal for waking up the body and priming it for recovery or performance.

                      When ingested, ginger stimulates minor contractions in your stomach muscles. This boosts protein digestion and speeds the absorption process in the intestines. Thus, essential nutrients and protein are available for the body to use quicker.

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                      Cook up your eggs up any way you like, just make sure you add sliced ginger to shuttle protein into your body!

                      11. Juicy Steak Perfection – Steak & Rosemary

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                        For the die-hard meat lovers amongst us, there is nothing more satisfy than grilling up a steak. It’s a prime chunk of protein and fat, but as an animal based source, it is not without downsides. Grilling and flaming will produce carcinogens in red meat, specifically, HCAs, that can contribute to cancer.

                        Thankfully, these risks can be mitigated by using a handful of rosemary. It’s full of antioxidants, rosmarinic and carnosic acid. When it is added to a meal, HCA absorption is reduced to minimal levels.

                        So next time you fancy a juicy steak, be sure to spice it up with delightful rosemary!

                        12. Heart Health Booster – Salmon & Garlic

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                          Cholesterol levels have long been linked with heart health. Further research now points toward the balance of healthy HDL and unhealthy LDL.

                          Salmon is an excellent source of omega-3 fatty acids, EPA and DHA. It helps balance the cholesterol scale favorably and significantly boosts heart function.

                          Garlic’s strong taste also brings protection against infection, reduces blood pressure, total cholesterol, and contributes to the prevention of blood clots.

                          For a delicious meal that bolsters your heart health, grill up a salmon steak and marinate it with a pinch of garlic!

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                          Last Updated on September 18, 2020

                          7 Simple Rules to Live by to Get in Shape in Two Weeks

                          7 Simple Rules to Live by to Get in Shape in Two Weeks

                          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                          1. Exercise Daily

                          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                          If you’re a morning person, check out these morning exercises that will start your day off right.

                          2. Duration Doesn’t Substitute for Intensity

                          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                          3. Acknowledge Your Limits

                          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                          4. Eat Healthy, Not Just Food That Looks Healthy

                          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                          The basic nutritional advice includes:

                          • Eat unprocessed foods
                          • Eat more veggies
                          • Use meat as a side dish, not a main course
                          • Eat whole grains, not refined grains[3]

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                          Eat whole grains when you want to learn how to get in shape.

                            5. Watch Out for Travel

                            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                            6. Start Slow

                            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                            7. Be Careful When Choosing a Workout Partner

                            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                            Final Thoughts

                            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                            More Tips on Getting in Shape

                            Featured photo credit: Alexander Redl via unsplash.com

                            Reference

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