Via: Alexas_photos pixabay.com
NUTRITIONAL FRIDAY: HOW TO EAT HEALTHY IN ORDER TO HEAL
I am what I eat
I am what I breathe
I am beautiful inside and out
My love for the body I’m in
Inspires my long walks
And my fight against junks
I am a survivor relax, I got this!
Overcoming, surviving and rising above abuse can take many shapes and forms for different people but when it comes to food and nutrition, there is always something for every survivor.
Eating healthy and exercising are great ways to heal and recover fast and kick-start your journey to the quality life that you deserve.
Here are a few achievable steps to eating healthy through your Quality Life journey
WHAT FOOD CATEGORIES SHOULD BE COVERED IN ORDER TO MAINTAIN A HEALTHY NUTRITION
I will guide you through five food categories that are important to remember in regards to maintaining a healthy nutrition. They are also what I call starter packs for a Healthy nutritional journey because when I started my health and nutrition journey I needed something simple and easily reachable and these were just what I needed. If you can remember these five categories shopping, it will be easier for you to figure out what to buy. By knowing these groups of intakes and make sure to use them or some of them each day, you will be guaranteed to get some of the nutrients needed to be able to have a well-functioning body supporting your mental growth.
- WATER: The benefits of water cannot be overemphasized and to think that it is the easiest most affordable healthy liquid everywhere in the world makes it all the more amazing. Drink a lot of water, drink some more water, and then drink extra water. I have a habit of drinking a lot of water every day. When I consume excess sugar, I always drink more water. And on occasions when I am given the option to choose, I deliberately choose water and the feeling I get from that choice is simply exciting! Water serves as a great detoxifier for your body and it’s the healthiest fluid out here for your system. Cheat on the coke, soda, caffeine, etc. and just drink more water.
- FRUITS: Fruits are known to contain antioxidants and nutrients which serve as great calming agents. I deliberately started stocking up my fridge with more fruits than fatty snacks. Now, every time I crave and run to the fridge I end up making healthy picks. Now isn’t that interesting? It’ll also interest you to know that fruits are great mood boosters. Whichever one you choose now solely depends on your taste and the options available to you. Berries, however, are a good place to start in case you needed a little more guidance. Blueberries, Peaches, Acai berries are all on top of the list
- WHOLE GRAINS: The craving for cakes, cookies chocolate and doughnuts can be a hell of a struggle. I mean I personally drool at the sound of any of those and it was a big struggle for me at first, having to go for grocery shopping and avoiding eye contact with these not-so-healthy beauties. But then I found a way to tackle the craving for cakes, cookies, and doughnuts which are all known to contain simple carbohydrates that leave you feeling fat and craving for more junks. Whole wheat meals like oatmeal, whole wheat bread, whole wheat grains which contain complex carbohydrates are not only a better option but the healthiest options as they boost mental health and relaxation improvements and controls craving.
- FISH: Omega-3 fatty acids are essential for your recovery process and fish has enough of that. I personally would rather cook with fish than with beef or other kinds of livestock. However, if you are just into veggies, or not into fish that’s okay too. Here are some other healthy options with the same benefit. Eggs, Soybeans, wild rice Walnuts, enriched dairy foods. Don’t forget to pick up one of these when next you go for grocery shopping and if you already have them in your list of healthy food choices, then you are just right on track!
- FREESTYLE: I know you don’t hear this one often or might never have. But sometimes you are just not up for all the strict rules on being healthy, a little spontaneity helps too. The feeling that you are eating by your terms. Do this once in a while when you go for grocery shopping. Grab a Red wine, salmon, turkey or just walk into a fast food and give yourself that special threat because you are special. I also understand you may have restrictions. Use it as an opportunity to get creative and create something spontaneous out of what is available. Don’t forget to have fun while at it.
Source: Dhyamis Kleber via https://www.pexels.com
ENJOY THE PROCESS!
Finally, it’s all in the healing process to try new things and most importantly enjoy them. It’s okay to drop any of the new things you are not comfortable with and practice the others until you actually start enjoying them
A journey of a thousand miles begins with a step and the first steps aren’t always the best steps but there is room for adjustments to the new path you have opened yourself to and your nutrition plan is not an exception. Enjoy your journey to achieving the health that you deserve and don’t forget to read up all the other health and nutrition related articles for January on PLQ.
RECIPE CORNER: RECIPE FOR MAKING SPECIAL NIGERIAN VEGETABLE SALAD
Nigeria is a West African Country in Africa. The second most populated country in the world after China and The Giant of Africa. Nigeria however, is known among many things for being Rich in cultures and Traditions.
I’m really excited to be sharing with you this vegetable SALAD RECIPE and more subsequently, all the way from Nigeria which is enjoyed by all irrespective of background. And I’m certain that you will love it.
INGREDIENTS FOR NIGERIA VEGETABLE SALAD
4 Medium sized cabbage
- 4 medium size carrot
- lettuce leaves
- 2 cups of chopped green beans
- half cup peas (optional)
- 3 cooked eggs
- one can of baked beans
- 2 big size of cucumber
- salad cream (heinz, BAMA mayonnaise)
Slice the cabbage too in a different tray (we use tray often in our home), slice the lettuce leaves, boil the eggs and remove the shell (2-3 eggs).
You then need to soften the cabbage, green beans, carrot and peas, most of the times we boil carrot, green beans and peas together and soak the cabbage in hot water for a minute.
Here is how it is done, add the carrot, green beans and peas to boiling (small) water, and allow to simmer on low heat for 3-4 minutes (this is to soften them a little, this practice is elaborated in the video below) heat water to 100 degree Celsius (boiling point) and pour into the sliced cabbage in a bowl, allow for a minute then drain.
Also drain the carrot/green beans, peas and set aside in a bowl, now you are ready for the mixing part.
Most people choose to mix salad in a large plate/bowl or a tray.
The mixing is simple: sprinkle a handful of cabbage on the tray, and then sprinkle the carrot/green beans/peas, also the lettuce leaves and keep repeating the process until they are all in one place.
Then slice the egg and drop on the top of the salad. (the egg is mostly for decoration) The final mixing is done as people dish out the salad; you add the salad cream and baked beans. It is good for these two to be separate to avoid getting soured over a long period of time.
Nigerian vegetable salad is served best with either fried rice or jollof rice; it is also very delicious when served alone.
LINK TO VIDEO DIRECTIONS BELLOW
Recipe source: https://allnigerianfoods.com
A journey of a thousand miles begins with a step….
Elenora Amarachi Paul
Actress and PLQ Nutritionist Guide