Article by Dr. Michael Murray, Naturopath
In this article:
These healthy products can be considered essential in the kitchen or pantry of any health-conscious person.
1. Additives to water
Everyone knows the importance of water – without it, the body simply cannot function properly. At the same time, I personally do not drink so much just water. I try to make it “more interesting”. How exactly? Via additives to waterboth at home and on the golf course. Two of my favorite products:
- Supplements with real lemon and fruit. They are sold in sachets. There are three flavors for making lemonade: regular lemonade, strawberry, and lemon. Fruit additives are available in a variety of flavors. I like these drink mixes for the following reasons. First, they taste great! This is the real taste of fresh lemon juice or other fruits. Moreover, such supplements are natural and really useful! In addition, there is no limitation on the amount of the mixture drunk. This is important to me because on the golf course I can drink six to ten half-liter bottles of water.
- Electrolyte Supplements… There are many great options to choose from. I personally prefer low sodium and high potassium blends. These drink mixes are also sold in a wide variety of flavors, in cans and sachet boxes. They give great taste to plain water. These mixtures are easy to mix and provide the body with plenty of potassium, that being said, I recommend foods that are low in sodium. There are no calorie options, only natural flavors and no added sugar or artificial ingredients.
2. Low sodium sea salt
If we talk about salt, then a large amount of sodium chloride (salt) is harmful to the body, and it does not matter what kind of salt it is: sea salt, pink himalayan or Celtic. The problem is too much sodium. The body only needs about 200 mg of sodium per day, which is about 10-30 times less than the average intake. And if the amount of sodium in the diet is extremely high, then the average intake of potassium is less than 2500 mg per day, that is, about half of the 4700 mg recommended for adults by many medical organizations. Many of us need to limit our sodium intake and increase our dietary potassium levels, and there is an easy way to do this. Just use sea salt high in potassium and low in sodium. The potassium to sodium ratio is approximately 2: 1 and tastes like regular salt with no metallic aftertaste.
3. Low-calorie natural sweeteners
Many people love sweets, and I am no exception. But I always avoid sugar and artificial sweeteners. Here are the most popular natural sweeteners (at the end of the list is my favorite):
- Stevia – natural sweetener that is obtained from the plant Stevia rebaudiana… Some stevia compounds are 300 times sweeter than sugar. In addition, it has excellent safety records. The disadvantage of stevia is that it has some aftertaste …
- Monkey fruit (monk fruit extract) is not as popular as stevia, but it can even be a little sweeter without a bitter aftertaste.
- Sugar alcohols (polyol sweeteners): erythritol, xylitol, sorbitol, mannitol, and maltitol are exceptionally safe at moderate doses. However, in high dosages (more than 10 grams per day), they are poorly absorbed and can cause gastrointestinal symptoms ranging from mild discomfort to severe diarrhea, especially in children (as they are less overweight). From this list, my favorite is erythritol and xylitol.
- Allulose – natural sugar that can become the “Holy Grail” in the world of sweeteners. It has 80% sweetness of sugar and at the same time has 10 times less calories than sucrose or fructose. Allulose is absorbed in the gastrointestinal tract and therefore does not cause gas and bloating, as happens with sugar alcohols. In this case, allulose, although it is absorbed, is not used by the body as a source of energy. About 70% of consumed allulose is excreted in the urine. What I love most about allulose is that it improves blood sugar regulation and can aid in fat loss by supporting the liver. This is why it is my favorite sweetener. A sweetener that promotes weight loss while also providing health benefits is a nutritional breakthrough. Allulose is obtained using a natural enzymatic reaction or gene technology. Of course, I recommend choosing a non-GMO product.
4. Organic herbs and spices
Use a variety of herbs and spices Is a great way to successfully fight aging through nutrition, as well as diversify your diet. These products have many beneficial properties. So, they fight inflammation and support detoxification. At the same time, I am obliged to make an IMPORTANT reservation. Be sure to only use organic herbs and spices…
This is because inorganic foods are often loaded with pesticides, harmful anti-caking agents, and other additives (such as monosodium glutamate). In addition, inorganic products are often sterilized by one of two methods before being marketed: chemical fumigation or radiation. On the contrary, for organic products, only safe sterilization methods are used, such as steaming.
5. Raw nuts and seeds
In my opinion, the useful properties of raw nuts and seeds not enough attention is paid. They just need to be included in the diet. However, they are so nutritious that they are worth consuming wisely. They may have similar nutritional and health benefits. Therefore, it is important to take turns eating different types of nuts and seeds. I always have the following stock in my kitchen (in order of my personal preference): walnuts, whole and ground flax-seed (store in the refrigerator to maintain freshness), almond, pistachios, pumpkin seeds, pecans, chia seeds, sunflower seeds, cashew, Brazilian nut, pine nuts and hemp seed kernels…
6. Healthy oils
If you care about your health, then useful cooking oils and salad dressings are indispensable in the kitchen. When baking, frying or browning, it is best to use monounsaturated oils: olive, macadamia nuts and avocado… Coconut oil would also be a good choice, but personally I tend to choose only monounsaturated oils. Coconut oil can be used as a spread or added to hot drinks (coffee or cocoa) or even warm coconut milk to enhance the flavor.
I also like linseed oil… It contains essential fatty acids and lignans (cancer-inhibiting compounds). However, do not cook with linseed oil – it is very unstable and quickly deteriorates when exposed to heat and light. Use it for salad dressing, dip bread in it, add to hot or cold cereals, drizzle over popcorn. Here’s a simple linseed oil salad dressing recipe:
Easy Linseed Oil Salad Dressing
Place all ingredients in a salad bowl and beat until smooth and creamy. This is a quick and delicious recipe!
- four tablespoons …