10 Yummy Food and Nutrition Tips That are Easy to Implement at Home or on Your Next Vacation
You are what you eat – and who really wants to be a hotdog or potato chip? We all know better when it comes to eating healthy, but we don’t always take our own advice. Instead we turn to fast food, sweets, or comfort food, especially when we’re stressed.
Eating the wrong food is bad for us, we all know it but what can we do to make healthier decisions without having to sacrifice our favorite soul food? It can be very difficult to change your diet entirely from one day to the next, so let’s just start with a new “better” ingredient a day/a week. Whether you are at home or on vacation, changing your diet a little bit at a time is easy and can even be a treat when you try new exotic fruits or dishes you might not even have heard about before.
As the leading luxury travel agency, we can say that there is barely a place on earth not one of our best-in-class travel agents has visited. Our agents have seen some of the most amazing places and with that, tried many authentic and nutritionally balanced dishes. With their help you can plan your next trip to discover wellness destinations that will not only pamper your body and mind, but also your taste buds.
If you can’t wait for your next vacation to get started, don’t fret. Here are a few ideas and tips to get you started:
Start Small with One Food at the Time
1. One of the easiest changes – and one you have probably heard a million times already – is to simply stick to regular, clear, cold water when it comes to beverages. Reduce or stop entirely drinking soda, pop, or whatever you like to call it. It appears as if a good portion of Americans already follow this advice and even reduce their own and their children’s intake of other sugary drinks and juices. If you are not yet part of this group, come and join us. We promise you within a few weeks you will notice the difference – be it through weight loss or heightened energy levels. Sugar is slowing you down, don’t let it. If you need a little flavor, try water infused with citrus fruits or berries.
2. Add more foods that contain probiotics to your diet as they help balance the good or friendly bacteria in your digestive system. Anything from yogurt and kefir to fermented foods, such as kimchi and sauerkraut have gut-boosting live cultures. “Kefir is very nutritious and full of probiotics. I now make my own Kefir milk and cheese,” says Abisola Okusanya (Protravel, New York, NY). Now, probiotics can even be found in other foods, including chips, cookies, granolas, and more – just make sure you read the ingredients thoroughly before buying it.
3. Bone broth, to some this might not sound very appetizing. But bear with me, even – or especially –if you are vegan or vegetarian. Not for nothing have health junkies around the country praised this magical concoction. Bone broth comes with many health benefits, including improving gut and joint health, reducing pain, boosting the immune system, reducing cellulite and leaving you with thicker and shinier hair. Some studies even show that it can make you look younger and help you sleep better. But now back to all vegans and vegetarians out there: vegan “bone broth” (yes, you read that correctly) seems to be even a notch better. Either way, add bone broth to your diet by drinking a cup as is or look at some other ways to cook with it. You can sauté your greens or sweet potatoes with it or add it to quinoa or rice to give it some extra flavor.
4. Your mom and grandmother have already told you early on, “eat your greens!” and they were absolutely right – and so was Popeye. Green vegetables are not only rich in vitamin A, vitamin C and vitamin K, but also full of potassium, iron, and antioxidants. We can keep listing more benefits: It makes you feel happy and lifts your mood, keeps you hydrated, makes you feel fuller for longer due to its high fiber level, which in combination with its iron also leads to improving your metabolism. It’s also rich in lutein and zeaxanthin, which protects your eyes. Don’t know where to start? Why don’t you try to eat more arugula, cabbage, cilantro, collard greens, kale, mustard greens, romaine, spinach, or Swiss chard? Just to name a few.
5. Reminding us of our last trip to this tropical paradise, coconuts are an absolute health booster, whether it is coconut oil, coconut sugar, coconut milk, coconut cream, coconut water, or just fresh soft coconut flesh. It supports immune system, it’s anti-bacterial, improves digestion and absorption of nutrients, reduces risk of heart disease, is a natural source of quick energy, improves insulin secretion, supports thyroid function, enhances physical and athletic performance, promotes weight loss, and helps make your hair and skin look younger. What can’t coconuts do?
An easy way to always have your health boosting food with you, if it is in powder form. You can take your favorite superfood to work, on vacation, or just have it stored in your pantry for every day consumption.
6. Let’s start with our luxurious golden friend called turmeric. This healing spice with natural anti-inflammatory properties has been used in ancient Ayurvedic medicine and tastes great in many dishes, but also as a steaming foamy turmeric latte. What else can it do? It increases antioxidant capacity in your body, lowers your risk of heart disease, improves brain function and a lowers risk of brain diseases, can help prevent and treat cancer and also Alzheimer’s, and it has incredible benefits against depression.
7. Coming to us all the way from the small town of Nishio, Japan and with just one cup being equivalent to ten cups of green tea, matcha powder is high in antioxidants. It also increases energy levels and endurance, boosts memory and concentration, has calming properties, detoxes your body, burns calories, supports your immune system, improves cholesterol, and it is incredibly delicious. Get a matcha latte, ice cream, or use it in your backed goods for a health boost and a pop of color. You might even switch entirely from coffee to matcha.
8. Maybe not as commonly known as matcha and turmeric, moringa oleifera, is also referred to as horseradish tree, or ben tree native to India, Nepal, and Pakistan. It has been used to treat and prevent diseases, including heart disease, diabetes, arthritis, liver disease, and much more. It also fights free radicals and inflammation, supports brain health, boosts wound healing, and contains antibacterial properties. It tastes slightly sweet, nutty and a little grassy like tea.
Make a Bigger Change – Try a new Diet Approach
9. If you follow healthy nutritional trends, you might have heard about low carb and paleo, and also keto. Known as a derivative of a low-carb diet, the ketogenic diet focuses on protein combined with good fats that can be found in avocados, coconuts, and fatty fish, such as sardines, salmon, mackerel, trout, anchovies, and shrimp. This specific diet is designed to induce a metabolic state of ketosis where your body focuses on burning fat, while maintaining muscle mass. If you are serious about keto, but want to make it easier for yourself to start and stick with it, you can sign up for meal delivery services that focus on the diet.
10. Joyce Striar (Protravel, Harrison, NY) knows the value of cleansing and recommends the Isagenix program. This program has two different systems, a nine-day program and a 30-day cleansing system. This program is all about cleansing and fat burning and ideal for those who want to lose weight with health and long-term system. It also supports your body’s natural detoxification systems, improve muscle tone, and helps satisfy cravings for unhealthy food.