WHAT TO PUT IN YOUR BASKET

I am currently helping a dear friend to lose weight and change the person’s way of eating. What I realised that his/her’s main struggle is to know what to eat. We all know lean meats, fruits and vegetables and so on are healthy – but it’s actually not always as simple as just eating “healthy” if you want to change your body.

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I have added some pictures of a typical food shop. I normally food shop 2-3 times a week. Mainly because I’m a person who does not like to plan out what I’m going to eat every day at the beginning of the week and I always tend to forget something. I like variety in my meals – not only for personal preference but also for the nutritional benefits different foods provide.

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Coconut milk as I don’t drink milk. And also because I prefer the taste of it and need it in my coffee. (PS. The KoKo tastes better than Alpro!)

Oatcakes for a quick snack if I’m hungry or want something carby next to a salad. Also, oats are a great source of carbs for lowering cholesterol, don’t bloat me, great fibre content and good to stabilise blood sugar to mention a few benefits.

Tomatoes because they are great antioxidants, brings color to the plate, taste amazing, can be used in endless ways and is linked to good heart health.

Strawberries for when the sweet cravings kick in, also powerful antioxidants and powerful blood sugar regulations:

Scientists have recently discovered a fascinating relationship between intake of strawberries, table sugar, and blood sugar levels. As you might expect, excess intake of table sugar (in a serving size of 5-6 teaspoons) can result in an unwanted blood sugar spike. But you might not expect this blood sugar spike to be reduced by simultaneous consumption of strawberries! Yet that’s exactly what researchers have discovered. With the equivalent of approximately one cup of fresh strawberries (approximately 150 grams), blood sugar elevations from simple sugar intake can be reduced.  

(Source: http://www.whfoods.com/)

Sandwich thins as something I like a bit of bread but not a lot!

Sugar-free raspberry jam to spread on oatcakes for a snack or add to anything I want to sweeten up. Raspberries have also shown to reduce body fat (raspberry ketones)

Lime to use for cooking and taste. Lime can triple the absorption of iron when eating foods that contain iron (great for vegetarians who eats beans for instance!)

Apples for when I want something sweet. Apples can also help to regulate blood sugar. Also, currently animal studies have shown that apples can help to promote good bacteria in the large intestine – which is important for an optimal digestion.

Salad leafs for a quick and easy meal. Green leafs provide so many minerals and vitamins that the body NEEDS and it’s essential to an optimally healthy diet.

Kefir to give the gut good bacteria. It wasn’t until I started to work for Amanda Hamilton I never really thought much about gut health, but after doing a bit of reading and research it made sense that a happy gut, that works the way it should, is essential to optimal metabolism. Just a shot a day is enough! Add to smoothies or eat with berries. It’s got quite a sour taste so something sweet like fruit is good to eat with it!

Eggs as they are probably my favorite food! So many ways you can cook them and they taste amazing. It’s said that eggs are probably one of the world’s most healthiest food. And don’t worry about the cholesterol – the more cholesterol you eat, the more you excrete.

Asparagus for to use as a side dish or in salads. Asparagus is a probiotic which means they help the good bacteria in the gut and also keep a good balance between the “good” and “bad” bacteria. So kefir and asparagus is a perfect match!

Next time I go shopping there will be something different in my basket. Some stuff will of course always come home with my like eggs, coconut milk and oatcakes. But I try to change up the foods so I can get the different nutrient contents all the lovely foods that are out there provide.

What’s in your basket when you go food shopping?

2 Comment

  1. Kefir is one of my favourite fermented foods. I don’t particularly enjoy drinking regular milk (I never have done), so along with cheese (I love Emmental!), kefir is a good source of calcium for me. It is also quite cheap to buy from the Polish section of supermarkets – as you have done here – making it an inexpensive way to get some healthy bacteria into your system.

    Speaking of bacteria, fermented foods such as kefir most certainly give your gut a bit of a boost – but they shouldn’t be seen as something that populate the gut. This is because the bacterial strains in fermented foods are transient, meaning that they don’t colonise in the gut and end up passing out through in the stool – the same is true of probiotic supplements.

    This isn’t to say that they don’t do any good whilst they are in the gut, as it’s been shown that they do; consumption of fermented milk, for example, has been shown to lead to an increase in butyrate production, whilst also reducing levels of bacteria thought to be involved in the development of intestinal diseases. http://www.ncbi.nlm.nih.gov/pubmed/25209713

    If you want to increase the levels of resident bacteria in the gut, prebiotics are the way to go – of which asparagus is one! 😉

    The new site looks great, Dina! Keep up the good work.

    1. dinacelina says: Reply

      Its is the large intestine that they all meet! And also the appendixes is where they live, or their safehouse if you like. But yes, some of them only for a short time. They pass out throughout the stool every day, and that is why I believe it is important to have probiotics in your daily diet, to make sure your gut is at its best potential! But of course, also prebiotics should be consumed to help out.
      After I added Kefir into my daily diet, I’ve seen incredible changes! Like, I’m actually amazed. And I don’t think I would ever stop drinking it! There are of course not enough studies around this subjects to date. It wasn’t until 2007 (that I read somewhere) scientist started to understand that the gut has more to it than just processing and absorbing our food. But I do honestly believe the gut flora – is something that can not only help against obesity, but also certain diseases. I’m very excited what more we will learn years to come.

      Thanks, Ross! 🙂

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