As seen on:
As seen on:
Discover the top 10 foods to help you live vibrantly. These are 10 nutrition packed foods that are guaranteed to make you feel amazing.
Let’s talk about the top 10 foods to help you live vibrantly.
Now really, this list could go on and on and on…
But we wanted to focus specifically on 10 foods that really give your body the right fuel it craves to operate at its best.
Now these foods are not in any particular order, and certainly, they may not be for everyone. For example, if we suggest sardines and you’re a vegetarian, that won’t work.
It’s not certainly the only 10 foods that will help you live vibrantly…
But these offer a whole slew of new nutrients that really make them very powerful above and beyond many other types of foods.
This is in no particular order, but first is sardines.
Now again, we said earlier if you’re a vegetarian, these little fish obviously won’t work. Though they get a bad rap from a lot of people, the reason they’re #1 in this list is that they’re really, really high in something called omega-3 fats.
Of course this is also among other nutrients like protein and vitamin D and calcium.
Omega-3 fats, in particular, are essential.
Essential means that we need to get them from the diet. If we don’t get them from the diet, well, we won’t live. Now, like we said, sardines get a bad rap unfortunately.
They can be used just like tuna fish or salmon. For example, try a sardine salad. Mix it with a little avocado, maybe some mayonnaise, balsamic vinaigrette and make it as a sandwich. That’s one way. Or sometimes over spaghetti within spaghetti sauce, something along those lines.
Don’t let their look intimidate you. Give ‘em a try.
This one might surprise some people but this along the same line that the sardines – and it is anchovies.
Usually the thought of those throws people off. Again, they’re small, people don’t know what to do with them. The definitely have a fishier flavor. They’re known most commonly as a part of Caesar salad dressing.
Really to be honest, what we love these for is giving flavor to foods.
We sometimes make spaghetti sauce with them, because it gives such a rich flavor. If you cook them in a little olive oil will practically dissolve. You won’t see them but they give a real, rich deep flavor that’s loaded with nutrition.
Just like the sardines, anchovies are loaded with omega-3 fats, vitamin D and some protein.
The other benefit is these types of fish are very small, low on the food chain, so just like sardine they’re sustainable. They’re also naturally very low in contaminants.
Don’t be turned off by them. Don’t be scared by them. Give them a try.
Try them as a top food for living vibrantly, for giving your body the nutrition it really needs.
3. Olive Oil
Switching gears from the fish, is olive oil.
Again, not necessarily in any particular order – when we look at the diets of the populations who live longest, there’s some areas in the world where people live to be over 100, centenarians.
These pockets of people seem to be that they’re doing a lot of the same things and a lot of the same habits.
Research has investigated what those habits are…
What they found out is one of those foods that these centenarians eat commonly is olive oil.
Now it’s not to say that we need to take olive oil and start pouring it on everything and have glasses of it with our meals. It’s more replacing some of the less healthy fats with a healthier alternative like olive oil.
Olive oil gives you lots of important fatty acids that are very healthy. It also has a great flavor.
You can certainly use it cold as a part of a salad dressing. Maybe you want a little more flavor in some of the foods that you cook.
A high-quality extra virgin olive oil, to us, should be a staple in your vibrant diet!
Next on the list, beans.
Beans are absolutely one of the greatest foods out there.
They’re extremely inexpensive. They provide protein. They’re loaded with fiber and many, many other vitamins and minerals.
Let’s focus on the fiber for a second…
Unfortunately, most people get about a third of what they need to in fiber intake every single day.
Simply adding a half a cup of beans to your daily diet would give you that much alone. Think about adding that to your diet. Maybe topping a salad with it, or maybe naked burritos where you mix chicken and some veggies with beans. You can even add in some eggs.
Beans are very, very versatile and should certainly be a regular staple in your diet because of the fiber and other nutrients they give you.
Again, most people are limited on some of those nutrients; fiber in particular. They’re also very inexpensive… so it’s a great way to boost nutrition without breaking the bank.
Berries are next up.
We mentioned the importance of fiber with beans, and berries are a great, powerful food group that offers the same.
They’re a fruit and we didn’t specifically call out any one type of berry. We can look at blackberries, blueberries, raspberries, strawberries, and others.
The berries are very, very high in nutrition, very low in calories.
Again, the other thing that’s important with these is think about is they’re not always fresh all year round. If you do get them fresh, you’re going to pay a lot of money for a very small amount.
Consider frozen options as well. We always have frozen mixed berries, frozen blueberries in our freezer all the time year round. We put them in yogurt. We make smoothies with them. These should be a staple of the diet day in and day out.
Even studies have shown that certain berries, like blueberries, have a nutrient called anthocyaninsm. This has actually shown to help with brain function and many other benefits.
Again, keeping an eye on those berries, making sure they’re a regular staple in your diet is crucial.
Shifting away from fruits for a second, let’s go to greens.
We’re going into vegetables. Again, just like the berries, this is a category, not one specific green over another.
When I say greens – I mean the leafy greens, spinach, arugula, kale, mizuno and other leafy greens along those lines, are really important to be a part of the diet.
They give us lots of fiber. They give us lots of volume with very few calories.
They also give us calcium.
In fact, they’re studies that have shown that leafy greens are a better source of calcium than even dairy!
Now, of course, you need a significant amount to get the same amount of calcium, but it’s more bioavailable to your body.
Consider when you’re making a salad using those dark, leafy greens as a substitute for things like iceberg lettuce, which don’t have as much nutrition.
Also consider adding them to eggs, adding to fajitas, pasta – pretty much everything! They should be a component of the diet.
We mentioned eggs a few times with the beans and the greens…
Well, let’s add eggs in there as one of the 10 foods to live more vibrantly.
Whole eggs offer very important nutrients for the body…
When I think about the top 10 foods to help you live vibrantly, whole eggs are definitely on the list. WHOLE eggs is the key here – the white and the yolk – is one of most nutrient-dense least-expensive foods out there.
You can get a dozen eggs for as low as 99 cents and upwards, sometimes at the farmers market are $5 a dozen. Even at that, the price is unbelievable for the nutrition.
Whole eggs give you lots of very, very high-quality protein, choline, which is very important for your brain health. They also include lutein which is very important for your eye health. Even better, eggs are packed with vitamin E and so many other nutrients that are otherwise challenging to get.
Eggs should be a regular part of your weekly diet. Again, that is whole eggs: yolks and whites included. You get more bang for your buck there.
Use them for breakfast, have them for dinner, or hard boil some eggs and make them for snacks or egg salad for lunch, for example. Just don’t eat the shells!
8. Wild Salmon
Wild salmon is next on the list.
We mentioned a couple of other fish already with sardines and anchovies.
Wild salmon is hugely popular. You can get it year round now, especially canned. A lot of people don’t think about canned salmon, but that’s a great way to enjoy this tasty and healthy fish as well.
Most canned salmons are wild Alaska salmon, which is what you want to look for ideally. Canned salmon is a great option, or fresh is a great option as well. It’s meaty, so it’s good on the grill. It’s good sautéed. It’s a very, very nutrient-dense food.
It’s high in protein. It’s high in omega-3s. It’s low in some contaminants as well.
Great, great option. Wild Alaska salmon is sustainable, which is another big benefit to eating salmon on a regular basis.
Sardines, salmon and anchovies should be at the top of the list if you do eat fish. If so, aim for two to three servings a week to get the protein and omega-3s and other healthy nutrients you should get from those food sources.
Couple more here on this list of the top 10 foods to help you live vibrantly…
One is something called kefir.
You’ve probably heard of this. This is basically a fermented yogurt drink. It’s become very popular over the last few years and for a good reason.
It gives you lots of these things called probiotics, which are important, healthy nutrients for your gut. Not just your gut, but for your brain, for your immunity, for your overall health.
Kefir should be a regular staple of the diet. We actually aim for a glass of plain kefir every single day, usually in the morning or as part of a shake. It’s a great source of protein as well.
Again it’s also very rich in those probiotics, which are an important – crucial, really – and should almost a food group in and of itself. There’s a ton of research around probiotics and gut health.
10. Greek Yogurt
Last but not least, again, no particular order, and along the same lines as kefir is Greek yogurt.
Greek yogurt has become very popular in the last three years like kefir. In the US, it’s become more popular over the last 5-10 years or so.
Greek yogurt is basically a higher-protein yogurt the way it’s produced, the way it’s strained. It takes more milk to make it than traditional yogurt, so it’s higher in protein.
In addition to protein, it’s rich in calcium. It is rich in vitamin D. It’s rich in a variety of nutrients. It’s just…rich!
It’s great to have this as a snack, as a breakfast or even any time of the day.
Our family all loves plain Greek yogurt. We’ll mix a variety of foods in there like berries. Sometimes we’ll put even oats in there and then let is all soak overnight.
You can make your own flavored option by putting your own berries. We talked about them earlier. Mix those in there.
If you need a little sweetener, maybe mix a little honey in there for some sweetness.
Greek yogurt should be a staple in your diet because of all the nutrients it provides. Again, it’s a rich source of quality nutrients, so you get a lot of bang for your buck.
That’s the list of top 10 foods to help you live vibrantly. Is the only 10 foods you should eat?
Of course not!
We need a whole variety of foods in our diet.
We really want the focus on some foods that provide a significant amount of nutrients that don’t necessarily cost a lot of money. In addition, the nutrition is off the charts with all those foods that we mentioned.
If you have a serving or two of each of those daily, you’ll feel much better, your health can improve, and we certainly suggest incorporating them into your regular diet.
If you’d like more help with your nutrition, plus a gorgeous new recipe book we’ve just made, then scroll down past the comments and select the one you want. It’s 100% free and full of some tasty (and nutritious) recipes we guarantee your family will love!