As a followup to our article "
How to be healthy," we also wanted to share more tips that come from AP9 At Home Rewards. We follow all of them, except the one on eating garlic. While we love the flavor and occasionally use it for most of our
Italian dishes, the flavor is a bit too much later on during the day/night. So our tip for garlic: avoid it on warm days and when you know you will be
intimate.
- Use olive oil. An essential ingredient of Mediterranean cuisine, olive oil contains polyphenols, the potent antioxidants that have been shown to help reduce blood pressure and cholesterol levels. The extra-virgin is the best kind.
- Switch to brown rice. The taste is great, and it's a whole grain, which makes it an excellent source of fiber. Brown rice is also rich in vitamins, manganese, selenium and magnesium, elements that help produce energy, improve the health of the nervous system, and help reduce the risk of colon cancer. It's a little bit chewy but you will soon acquire the taste.
- Cut down on salt. At least cut salt in half in your daily cooking. The easiest way to cut it is to reduce the foods that may have a lot of salts already added, for instance, potato chips. The taste will not change noticeably, and your body will thank you. You can replace salt with garlic or onion powder, flavored vinegar or your own mix of garlic, onion, paprika and parsley flakes.
- Add garlic. Raw, crushed garlic is the best, so try to use it as often as possible. Garlic is full of antioxidant properties, which benefit the cardiovascular system most. Recent studies have also shown some weight-control properties, if eaten frequently.
- Boil and steam. Both cooking methods maintain flavor, color, and nutrients. Other great and low-fat options are roasting, stir-frying, poaching and grilling. Keep in mind that extended heat and liquid can destroy valuable nutrients of the meals you are preparing.
- Eat more fatty fish. Yes, salmon, herring and sardines are full of omega-3 fatty acids, a highly neuroprotective component. Add fish to your meals at least once a week if you want to aid the communication between nerve cells, improve your learning and memory skills, and reduce your risk of Alzeihmer's disease. Since I don't like most fish (I can only eat tilapia), I take supplements.
- Eat more veggies. Whenever possible, add vegetables to your meals throughout the day. The recommended quantity is five portions a day. Add new vegetables to the traditional soups, salads, stews and casseroles you prepare, and add veggie juice to the grocery-shopping list.