You Have 9 Powers to Save Lives by Helie Marie J

Author:Helie, Marie J.
Language: eng
Format: epub, pdf
Publisher: Digiscalies
Published: 2020-12-19T16:00:00+00:00

Take oatmeal instead of cereals or granola. Add fresh fruit for natural sweetness.

Use unsweetened applesauce instead of jam.

Eat plain yogurt with fresh fruit rather than flavored yogurt.

Eat fruits, don’t drink them. Fiber is extracted from the fruit to obtain fruit juice; all you have left is liquid sugar. If you cannot go without fruit juice, reduce your serving by half and add water.

ADJUST YOUR PROTEINS

Eat a little protein at every meal, including breakfast. Consume protein from a variety of animal and plant sources, including fish, eggs, lean meat, goat cheese, whole oats, legumes, nuts, and Greek yogurt.

Make meat a condiment.

Buy grass-fed meat rather than factory-farmed.

Consume red meat sparingly, no more than three times a week, as it contains a lot of saturated fat and iron. Both are harmful in excess. Keep the portions small and select leaner cuts.

Avoid bacon, cold cuts, and other processed meats. They contain a lot of fat and carcinogens.

Make legumes—beans, peas, lentils—a regular part of your meals. They are an excellent source of protein and a healthy substitute for meat. They also provide fiber and healthy fats. Make the right combinations to get a good mix of proteins, for example, semolina and chickpeas, corn and red beans, lentils and rice.

Eat your eggs. They are a great source of high-quality proteins, omega-3 fatty acids, vitamins, minerals, and phytonutrients. Eggs also contain choline, which supports brain health, as well as lutein and zeaxanthin, which fight free radicals and prevent macular degeneration. Go for eggs from pasture-raised hens rather than battery-produced eggs. If you can, buy organic. Be wary of the free-range label on chickens and eggs. It is loosely interpreted by large producers.

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