08 April 2019

The Healthy Foods You Should Actually Keep In Your Kitchen | Food For Health

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the healthy foods you should actually

keep in your kitchen if you take a look in your kitchen there's probably a mix of food items that you never really use from half-eaten snack foods you bought on to win two sauces that become permanent fixtures within your fridge there are definitely a few things you don't need taking up that prime storage space while it's totally fine to keep a couple not so nutritious things in stock we are looking at you wine and ice cream there are some healthy essentials that are great to always have on hand not so sure what you grab on your trips to the grocery store we ask Nicole Santana founder and CEO of the plant-based do programs blended spoon to give us some advice as a biochemist and the chef she knows exactly what your body and your plate needs to feel good read ahead before you write up your next shopping list root veggies for that quick snack root vegetables like radishes beets and carrots last longer maintain nutrition value longer than more delicate veggies like peppers and cucumbers says Nicole Santana a few chops and I have something crunchy to keep me going cruciferous greens cruciferous vegetable Gale or cauliflower cut her so much of

the nutrient spectrum super high in fiber great sources of folate vitamins A K and iron explains sent a note by roast and add into most meals healthy cooking fats most olive oil and here my faves shares Dana unsaturated omega-3 rich olive is the gold standard I love the taste of butter so I also use ghee ghee has a higher smoke point than butter which makes it friendly for cookie and it contains a higher concentration of medium chain triglycerides which are linked to improving heart health ready-to-eat meals I have a food uniform for myself that includes ready to eat breakfast and lunch at least five days a week note Santana this is because during my work week I don't have time to make healthy meals for myself and I don't want to waste working hours thinking about what to eat it really does cut into productivity and cognitive ability of course splendid spoon is my uniform of choice but you could make your own citrus and sparkling water I kept a food journal for a month and realized wow I drink a lot of cocktails

alcohol contains empty calories and for a sensitive soul like myself it really messes with me emotionally shares Santana I do enjoy the occasional mezcal or natural wine but to keep it in the occasional category I rely on sparkling water throughout most of the week nuts and seeds I love adding these to my smoothies and fruit bowls in the morning for added protein and fat Reed sustaining energy pumpkin seeds are a fave of mine magnesium content great for regulating sleep patterns the founder explains also flaxseed which helped flush excess toxins from your liver grains grains hold many of my meals together I know some people fear grains but if you are loading up on the whole veggies and unprocessed proteins and aren't sensitive or allergic to grains then they can be such a great component to a healthy meal says Santana brown rice rice noodles and her son rice are my favorites if you are watching your blood sugar then opt more portlets processed brains like Frigga knowit brown rice and wild rice lentils lentils cook much faster than beans and are loaded with heart-healthy protein fiber and folate

explained santana mung beans are another fast cooking legume that are great to keep in their regular rotation fresh fruit keep a rotating mix of the basics apples oranges bananas and berries one in season whatever you can do to replace packaged snacks with whole fruits and veggies do it she says nut butter and hummus similar to the fresh fruit and root vegetables keep plant-based proteins on hand and add a scoop to your snacks to balance out those complex carbs shares santana cooking protein of choice i like a mix of fish chicken and tofu for my dinners I aim to keep animal proteins minimal during the day so that I'm really loading up on veggies fruits and whole grains Santino knows at dinnertime I love wild salmon grass-fed beef local shellfish or local poultry as a general rule of thumb grass-fed free-range meats or a wild seafood are best these animals are eating more of the complex foods that are natural to them and we get the benefit of more omega-3s as a result