During the winter months, most of us let our bodies go to mush, literally. We’re either too lazy to get out of bed before that 8:30 am class, or we’re too warm in our beds to try and brave that 15 degree, 5 minute walk to the Rec. Yes, that’s a lazy college student for you! Now that Spring Break is quickly approaching, more of us are getting work out motivation for the “perfect body” for break. You can’t work out and continue eating poptarts, ramen, and mac and cheese for breakfast, lunch, and dinner and expect to see results. Try to fit all of the food groups into your diet each day and make room for these wholesome foods!
1. Kale
This leafy green vegetable often goes unnoticed, but is so packed with nutrients, it should be on every Top Ten list! Kale is rich in calcium, iron, beta-carotene, and Vitamins A, C, and K. A diet high in beta-carotene foods, like kale or sweet potatoes, can reduce skin cancer, and just one serving of kale packs in 192% of your recommended daily amount of Vitamin A! If you’re hesitant because you’re unfamiliar with this green veggie, kale is actually a great substitute for lettuce; throw it on your turkey sandwich or into a salad; it’s especially good with avocado!
2. Salmon
Salmon is extremely rich in Omega-3’s, which help to reduce your risk of heart disease, memory loss, and even depression. It’s also high in Vitamin D, which many of us don’t get enough of in the winter months! Make sure you buy wild, not farmed, salmon, and have at least one serving of it per week. Squeeze a little lemon over your salmon for a citrus-y taste, broiled or grilled will do the trick. If you are unable to fit salmon into your diet, or just can’t stand the taste of fish, try eggs or walnuts, they’ll give you your Omega-3’s with an added benefit of being high in monounsaturated fats, which are known to lower cholesterol.
3. Blueberries
Blueberries are packed to the brim with antioxidants! They lower your risk of heart disease and cancer, and are anti-inflammatory. Throw a few fresh berries in your fruit smoothie – just don’t add any unneeded sugars! When picking out blueberries from the store, remember that the darker they are, the more antioxidants they have. Use that as a rule of thumb for all of your produce!
4. Oatmeal
Oatmeal has plenty of benefits; it boosts your immune system with beta-gluten, prevents breast cancer because of the fiber from whole grains, and is gluten-friendly! This doesn’t mean you should stop by HyVee and pick up a box of Quaker’s Maple & Brown Sugar Oatmeal. Store-bought, pre-packaged oatmeal’s are full of unneeded sugars. Instead, make your own oatmeal! Buy a canister of rolled oats and look up some fun oatmeal recipes, there are so many out there, I suggest visiting chocolatecoveredkatie.com. Instead of adding sugar to your oatmeal, try adding dried fruit! You can also use the oats to coat fish or chicken, or add texture to meatballs.
5. Greek Yogurt
If you’re not much of a milk drinker, yogurt is a great way to get your daily calcium; it’s rich in immune-boosting bacteria as well. Greek yogurt has twice as much protein as regular yogurt. Greek yogurt can be used in tons of recipes, especially dessert! Not all greek yogurt is created equal, so always make sure to check the nutrition facts before you make your purchase, I suggest getting Chobani which has 18 grams of protein and 0 mg of cholesterol.
6. Dark Chocolate
Dark chocolate – no, not milk chocolate! – is filled with antioxidants that keep blood platelets from sticking together. Having two tablespoons of dark chocolate a day will give you heart-healthy benefits without busting through your calorie budget. Studies have shown that eating a little dark chocolate a couple hours before a meal will make you feel fuller, and eat less! Who said you can’t eat dessert first? Pick a chocolate with 70% cocoa; I would suggest an organic dark chocolate over Hershey’s!
7. Whole Wheat Bread
You need whole grains in your diet because they contain high dietary fiber and can lower your risk of heart disease, diabetes, and obesity. They can also help lower blood sugar and cholesterol. Be careful when choosing your sandwich bread at the supermarket! Wheat is being processed differently now. It has been hybridized to make it fungi resistant and to produce more wheat per acre. Wheat is now packed with high levels of a starch called amylopectin A and highly addictive polypeptides that encourage overeating. When shopping, stick to products labeled 100% whole grain, and stay away from the words “enriched” or “multigrain”.