Go ahead… admit it…. we all do it…

I am talking about getting into a rut or routine. Whether it is food related or simply your workout schedule, we all have the tendency to become very comfortable with our choices. While routine is necessary in many cases, having a rut of bad food choices is one to stifle immediately. After reading last week’s article, you learned about superfoods and how these foods help to boost your energy level and ward off disease. Well, this week I am going to show you how you can take these exceptional foods and add them to your diet without asking you to step too far out of your rut.

Blueberries: Since blueberries are so high in antioxidants you can these treats to many of your regular foods and get immense health benefits. Try adding a handful of these to your morning oatmeal or cold cereal. By just adding a ½-cup of blueberries to your cereal, you are adding a whole serving of fruit to your day!  Other foods that pair great with blueberries include lite ice creams, salads, other fruits, muffins, and pancakes.

Yogurt: If you are not a big yogurt coinsure you may need to hide it in food such as a smoothie.  There are many flavors to choose from, so you if you don’t like plain yogurt try strawberry yogurt the next time you are cruising around the supermarket. Try dipping your favorite fruits into flavored yogurt. Encourage your kids to eat yogurt by trying different flavors or the grab-and-go GoYourts to make eating healthy foods fun!

Nuts: These superfoods are relatively easy to add to your day. Nuts are a great snack and keep well in your car, desk, or briefcase. Control your intake by pre-portioning different nuts into snack bags and placing them in areas where you make feel the need to snack. Go beyond the normal peanut and stash walnuts, cashews, and pistachios in baggies. A serving of nuts is approximately a handful.  This does not mean a heaping handful but a small handful instead. You can make your own trail mix by combining nuts and dried fruit for a handy treat. Don’t forget all the delicious nut butters that are now available.  One of my favorite snacks is a banana with about 2 tablespoons of almond butter. A modification to this snack - that kids usually love - is covering apple slices with peanut butter and sprinkling granola (or the whole grain cereal of your choice) over the slices for a sweet and crunchy treat.

Soy: Unless you are used to cooking with soy, this superfood may be more difficult to sneak into you diet.  However, if you regularly drink milk mix it up a few days a week by starting your day off with a glass of soymilk. You can also add soymilk to your hot chocolate or shake for a boost of protein. My favorite shake is chocolate soymilk mixed with ice cubes and bananas or strawberries – or both! If you are cooking with tofu try adding just a few cubes to your next stir-fry to ease yourself into the habit.  

Tomatoes: Tomatoes are found in many of our favorite dishes including pizza and spaghetti. Whatever food you choose that is loaded with tomatoes be sure you are moderating the fat content. While pizza may have tomato sauce you loose the nutritional value when you load it up with pepperoni, tons of cheese, and other high fat toppings. During the cold winter months opt for a tomato-based soup with a whole grain bagel to add a kick of fiber to the meal. You can also add tomatoes to your favorite soup or sandwich. Getting your daily dose of lycopene is easier than ever!

Make a conscious effort to add at least one superfood to your daily food intake and you will see the difference shortly!

Questions? Contact Stephanie by clicking on the following link: