The other day Ana Carol from Randomanacarol challenged me via Instagram to share 10 Items I always have in my pantry.
Cool idea, right?! Oh, and she has so many others, just go check her out after you are done reading this article. Her blog is a positive way to see life itself.
So my Favorite 10 Items are (I am seriously freaking out if I ran out of one of these 10 ones):
And to support my statements, I will not keep on quoting tons of conflicting opinions regarding this topic. I”ll just share with you a few of the health benefits and my personal observations on how these items have helped me to improve my overall health over the past few years.
Here are my tips.
1. STILL WATER
Think of water as a nutrient that your body needs. And this nutrient is present in liquids, plain water, and foods.
Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health. When your water intake does not equal your output, you can become dehydrated.
On average, I drink about 2.5 l water a day. You will even see me carrying a bottle of water everywhere I go these days.
- drinking water helps maintain the balance of body fluids.
- it can help control calories.
- it helps energize muscles.
Bottom line: Hydrate your skin from the inside out.
Everyone must have heard of the famous quote “An apple a day keeps the doctor away”, right?! However, did you know that eating an apple before your workout may boost your energy endurance?!
I’ve had an apple every single day for over 5 years now.
- it’s one of the highest source of fiber that will fill you up without costing you too many calories.
- detoxifies your liver.
- the skin contains quercetin, an antioxidant that packs anti-inflammatory power that can help boost your immune system & improve endurance by making oxygen more available to the lungs.
Bottom line: Put it on your “TO-DO” list right away!!! An remember to always buy the local ones as they taste way better, are cheaper and you get to support Agriculture segment.
- they are an excellent source of vitamin B6 that protects the muscles from cramps during workouts.
- they are rich in potassium and low in salt, bananas help you lowering your blood pressure and protect against heart attack and stroke.
- they are high in antioxidants protecting you from free radicals and chronic disease.
Bottom line: Eat one or two banana before a strenuous workout to pack an energy punch and sustain blood sugar.
Blueberries are part of my breakfast routine. I add them either to my muesli, or in my smoothies. If I have something else for breakfast (such as eggs, crumble, salad, etc), then I snack on them before lunch along with some more fruit. I try to have them before lunch to boost my energy levels.
- they are fully loaded in antioxidants that give your skin a younger and softer feel.
- some of those antioxidants are flavonoids that help you with a better memory as you age.
- their high content of Vitamin C can help reduce stress.
Bottom line: If you don’t like blueberries, try some other berries. They all have similar benefits.
I have a grapefruit every day because it’s well-known as a detox for the lymphatic system and burns fat!!! :) Hooray, adios with FAT. Take note that the redder your fruit the better because they contain higher levels of antioxidants.
- it’s a super-fruit but more for your heart than your weight.
- it’s hydrating, filling and packed with immunity-boosting antioxidants.
- it cleans toxins from the any part of your body.
Bottom line: Grapefruits may help you slim down faster, thank to their fat-burning properties and their beneficial effect in blood sugar and insulin levels.
In case you want more details about the Benefits of the 15 most common fruits, here is one of my oldest articles which appeared on The Power Within Women Magazine.
I am an active woman, training regularly and jogging as often as possible. So I need to make sure that my body gets enough healthy fats to perform at its best. I personally like to use it in my morning smoothies, in salads, as a snack on toast and so on (the list is pretty long).
- they are high in potassium which can help lower blood pressure.
- their healthy fats can help fight high cholesterol and fend off belly fat.
- their healthy fats also promote the absorption of beta-carotene and lycopene – that are so essential for HEART health.
Bottom line: Our bodies require a certain amount of fat to regulate essential functions in the brain, liver, heart and other vital organs. A few slices of avocado a day are a great way to ensure that we all get it.
Are you looking for different ways on how to add avocados to your daily routine? Here are a few recipes to start with:
1. Fruity Deviled Eggs
2. Delicious Green Smoothie without any sweeteners
3. Tropical Chicken Salad
You might have heard that they have a bad rap for being way too high in fat, but the truth is that you should not feel guilty about eating nuts.
I’ve been having 3 raw walnuts every singly day for years now and I’m in great shape.
- they are rich in omega-3 fatty acids and antioxidants, which make them a great tool in fighting back free radicals and chronic disease.
- they are rich in B-vitamins and antioxidants, which help your skin combat the effect of free-radical damage and signs of aging such as wrinkles.
- they contain biotin, called either vitamin B7 or vitamin H that have an important role in the growth and maintenance of your hair and nails.
Bottom line: Walnuts are fully loaded with fiber, healthy nutrients and omega-3 fatty acids. Best of all – they contain minimal carbohydrates. Add a few walnuts (don’t go too nuts, though) in your daily breakfast routine or snack directly on them from today!
If you want more details about 7 Main Health Benefits of Walnuts, here is one of my oldest articles which appeared on The Power Within Women Magazine.
- they are packed with vitamins, iron, fiber and protein –
all with NO FAT.
- they are so low in calories and rich in folate (Vitamin B6).
- they contain more vitamin B2 than any other unfortified plant food.
Bottom line: Those legumes are leading the pack in terms of fiber content. Start adding them to your weekly plan.
Are you looking for more details on how to add lentils to your daily routine? Here are a few recipes to start with:
1. Lentil, Roasted Pumpkin and Beetroot Salad
2. Power Rice
3. Couscous with Lentil and Yoghurt Paste
… The popeye effect … :)
I know there is much lore regarding spinach, most famously as the source of Popeye’s strength.
However, spinach has remarkable abilities to restore energy, increase vitality and improve the quality of blood.
- it’s a rich source of iron, vitamins A and C
- it’s a great source of manganese, magnesium and vitamin B2.
- it maintains bone health as it’s so rich in vitamin K (the richest ones).
Bottom line: Always remember when buying groceries “The greener the spinach, the more vitamin C it contains.” So don’t be shy with your portions when cooking spinach as its high water content means it reduces in size by about a quarter.
Are you looking for more recipes on how to add spinach to your daily routine? Here are a few to start with:
1. Power Scrambled Eggs
2. Definitely not a Pizza
3. A mini snack with Aubergines and Goat Cheese
10. GREEK YOGHURT
There is nothing like the taste and versatility of Greek yoghurt, or maybe it’s just because I used to live for a while over there. Either way, the plain Greek yoghurt has definitely conquered my heart forever.
- it’s rich in protein
- it’s low in fat.
- only few carbohydrates.
Bottom line: Try it and you will see why.
Are you looking for more variety on how to add Greek yoghurt to your daily routine? Here are a few to start with:
1. Sugar Free Pumpkin, Coconut and Chocolate Bars
2. Crunchy Pumpkin-Apple Crumble
3. Pancakes à la magazine
- My skin looks YOUNGER than 4 years ago when I was 30.
- I NO longer have problems with constipation (you must have heard that if you don’t get enough of fluid, the colon pulls water from stools to maintain hydration) problem solved.
- I NO longer have that urge to keep on snacking.
Stay healthy & Tune in for more articles on Health & FITNESS topic!