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5 Food Pairing Tips for Maximum Nutrient Absorption (That’s Ideal For Busy People)

5 Food Pairing Tips for Maximum Nutrient Absorption (That’s Ideal For Busy People)

It can be hard to eat healthy when you’re always on the go. It can be even harder to find time to research what the healthiest foods are.

That’s why this article will provide you with five fool-proof tips to eat some healthy foods together wisely. You can absorb the most nutrients with the same time and monetary cost. The food pairings might even be better tasting than eating a single healthy food alone.

Greens and Healthy Fats

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    Greens such as spinach, kale, romaine lettuce, broccoli, peppers, asparagus, celery, zucchini, and cucumbers are some the healthiest and most nutrient-rich foods you can eat. However, the body cannot absorb all of these nutrients when the greens are consumed by themselves. If you also consume healthy fats like avocados, olives, nuts, coconut, and various types of seeds, this will help your body’s absorption of the nutrients from the greens immensely. The easiest way to consume greens and healthy fats at the same time is probably a salad.

    Berries and Grains

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      Many people like to put berries in their cereal because it tastes great. However, that’s not the only benefit of this pairing. Berries and grains (like cereal) compliment each other in a nutritional way, just like they compliment each with their taste. Berries have a large amount of fiber and Vitamin C, while grains have B vitamins, iron and fiber. Pairing these two foods increases absorption of their respective nutrients significantly. Also, the berries have a lot of water, which assists in absorption even more. The nutrients in these foods aid digestion and lower blood pressure.

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      Mushrooms and Healthy Fats

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        Just like greens maximize nutrient absorption when mixed with healthy fats, mushrooms also interact with healthy fats to make nutrients easier to absorb. Mushrooms have more Vitamin D than any other plant. However, it is a fat-soluble vitamin as are Vitamins A, E, and K. This means that it must be consumed with healthy fats in order for its nutrients to be fully absorbed. It is very important to consume Vitamin D properly, as it is one of the most essential vitamins. It can help prevent cancer and osteoporosis in people susceptible to these diseases.

        Lemons and Greens

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          Greens work with many different foods to unlock vital nutrients, and lemons are another example. Lemons have many nutrients not commonly found in other foods, as well as a large amount of Vitamin C. Vitamin C helps with the absorption of iron, which is a vital nutrient itself. Many chefs recommend eating lemon as part of a salad, or as a saute. However you eat it, make sure you do consume lemons on a regular basis. They are considered one of the healthiest foods, yet very few people consume them on a regular basis.

          Tomatoes and Healthy Fats

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            Healthy greens also unlock the nutrients in tomatoes. These specific nutrients fight cancer, so they are important to anyone who wishes to live a healthy life. Eating tomatoes raw can allow some of these nutrients to be absorbed, but this is not the best way. The best way to get these nutrients into your body is to cook the tomatoes and combine them with healthy fats. Some foods with healthy fats that are often paired with tomatoes include olives, avocados, and many other delicious items. Tomatoes make an easy food pairing with just about anything as tomato sauce.

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            Featured photo credit: Pablo.buffer.com via pablo.buffer.com

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            Last Updated on October 14, 2019

            10 Simple Ways To Increase Metabolism Without Working Out

            10 Simple Ways To Increase Metabolism Without Working Out

            When it comes to increasing your metabolism, getting a good workout a couple of times a week is only one of many players. If you’re not a fan of lifting heavy stuff, then you’re only expending extra energy for that, say, one hour of that specific day. But what about the remaining 23 hours? How can you make sure you’re burning blubber all throughout the day? Here are 10 simple ways to increase your metabolism without working out.

            1. Stand More

            Many health practitioners claim that sitting is the new smoking. We sit in the office, we sit in the car, we sit when we get home. It’s not only terrible for your health and posture, but you require a lot less energy when seated. So, a good way to ignite the furnace a bit is to stand as much as possible through out the day. You work in an office? Put two boxes under your keyboard or laptop. There are many free solutions to making a standing desk—so you have no excuses. When you’ve gotten used to standing while working you will quickly find that it’s easier to stay engaged as well—you’re less inclined to drift away mentally. In fact, this post was written standing.

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            2. Gamify Your Life

            Toys such as the Fitbit or Nike Fuelband, or apps like Argus, can help you increase your metabolism by giving you an incentive to walk more. Argus, and other apps like it, use the accelerometer in your smartphone to measure your steps and let you know when you’ve hit your daily goal. Fitbit and the Nike Fuelband do the same, but have a host of other functions to make being healthy a tad more fun.

            3. Eat Your Veggies

            Fibrous vegetables like cauliflower and broccoli increase your metabolism by putting your digestive system on overdrive. It just simply requires more energy to break down the tough fiber of these nutritional powerhouses. You’ll also start feeling like a rock star from the overload of vitamins and minerals from eating more vegetables.

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            4. Eat Protein

            This is one of those rules that’s not to be misunderstood. While it does boost your metabolism to eat more protein, it should be instead of other foods, not on top of other foods. If you’re stuffing your face with a chicken breast when you’re not hungry just to boost your metabolism, you’re doing it wrong. Of the three macro-nutrients—fats, carbs and protein—protein is the one that requires the most energy to break down. So, if you switch out some of those cheese sandwiches with a few hardboiled eggs you’re on the right path.

            5. Drink Loads Of Cold Water

            Drinking a few glasses of ice-cold water in the morning can boost your metabolism quite effectively. Your body expends energy on constantly staying in homeostasis when it comes to temperature, so if you chug a bunch of icy water you’re making your body expend more energy on keeping itself at the same temperature. Using temperature to expend more energy is called thermogenesis and it’s one of the most efficient ways of cranking up your calorie burning—more on this further down.

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            6. Spice Up Your Meals

            Spices like cayenne, chilli, ginger and turmeric ignite your metabolism and make your meals a bit more exciting. If you make it a habit to add a little bit of spice to each of your meals it can be a habit that turns you into a fat-burning furnace.

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              7. Drink Caffeine

              No, drinking loads of coffee is not bad for you. The sugar and heavy cream you could be inclined to chase it down with might be though. Caffeine helps mobilize—that is, get rid of—adipose tissue, or fat. It also helps athletic performance, and some individuals report it to have appetite-curbing effects. If you’re very sensitive to stimulants, try not to have caffeine too close to bedtime though, as it can mess with your sleep.

              8. Plan Your Meals Around Exercise

              I know the title of this post says “…Without Working Out” but this trick technically is more a nutritional trick than an exercise-related one. When you’ve exerted yourself and, hopefully, broken down some muscle fibers, your protein synthesis, or the rate at which you build muscle, increases. So, having heavy meals after a workout will make sure those calories get stored in the right places. This is one of the reasons it’s a good idea to get a heavy session in before the Thanksgiving or Christmas dinner.

              9. Do Intermittent Fasting

              It’s long been said you should always eat a heavy breakfast as it kick starts your metabolic rate. There hasn’t been any study proving this though. There have only been behavioral studies correlating obesity with breakfast skippers, but it’s always been a case of confusing correlation with causation. It’s not the fact that you skip breakfast that makes you fat; it’s the poor food choices you make throughout the rest of your day. Studies have shown that fat burning increases the longer you get into a fast, obviously depending on the body fat level of the individual. In fact, in one study lowered metabolic rate did not occur until 60 hours into a fast. Intermittent fasting is very much one of the bigger wins when it comes to increasing your metabolism.

              10. Use Cold Exposure

              For some reason it’s been common knowledge for a while that sweating increases metabolic rate. Scientist have known for a while though that the opposite is actually true; exposing yourself to cold temperatures increase your calorie burn significantly. Just slight shifts in your home temperature can mean pounds lost or gained when you gather the numbers yearly. How else do you think swimmer Michael Phelps is able to eat 12,000 calories a day? Obviously, he swims hours each day, but it’s not just the exercise he gets from swimming that allows him to consume such quantities of food, it’s also the amount of energy the body has to expend to keep itself at its baseline temperature in the cold water. So, taking ice-cold showers, decreasing the temperature of your home, or swimming in cool pools will help you burn a lot more calories.

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