5 Quick and Easy Ways to Clean up Your Diet
The path to a healthier lifestyle starts with a consistent diet of high-quality, nutritious foods. And when it comes to making that commitment stick, there’s no need for dramatic changes or restrictions. In fact, researchers in The Journal of Clinical Endocrinology and Metabolism state that diets that are highly restrictive result in a low level of adherence. Translation: small, simple adjustments are what will make your new dietary habits sustainable, safe, and enjoyable.
Here, renowned registered dietitian and founder of Nutritious Life and The Nutritious Life Studio, Keri Glassman, shares five super-clean, super-healthy ingredients you can use to instantly clean up your diet.
“Bulgur is a whole grain high in fibre which is helpful for weight loss as well as good gut health,” says Glassman. It has a chewy texture and nutty taste and is often used in place of rice or quinoa.
2. Sweet potato
“Sweet potatoes are also high in fibre and loaded with antioxidants, including beta carotene which is important for eye health and immune health,“ says Glassman. This is an easy swap for the traditional white potato. Hack the long cooking process by sticking it in the microwave.
“Beets are a good source of nitrates which are converted to nitric oxide and help your blood vessels relax,” says Glassman, noting that this may help lower blood pressure and also improve athletic performance. For that last benefit in particular, try a shot of beet juice before your next workout. A study published in the Journal of the International Society of Sports Nutrition found that beetroot juice reduced fatigue during high-intensity exercise.
4. Chia seeds
“I love this super seed that is very high in fibre, a good source of protein and the essential fatty acids, omega-3s, which are important for brain and heart health,” Glassman says. You can stir them into oatmeal, yoghurt or throw them in a smoothie.
“Cherries are high in antioxidant and anti-inflammatory properties making them a heart-healthy food,” Glassman says. “Perhaps more interesting for active people, they have also been shown to help speed recovery of muscles after a workout,” Glassman says.
Adapted from an original article by Mike Simone, Director of Editorial & Social Media, NEOU