Healthy indulging

CEBU, Philippines - For many, living a healthy lifestyle has been a challenge ever since, but it can actually be turned into a sumptuous experience without trying too hard.

Yes, it is as simple as these two words: eat healthy. We know what you're thinking--- green leafy veggies and no cholesterol. Others can comply with this, but really? You don't have to. It's just a matter of increasing more of the healthy stuff and limiting yourself to taking in those that are not. Not only that, you still get to enjoy what you eat!

From a restaurant dedicated to bring everyone healthy choices and purely organic products, here is a list Sugarleaf shares of the few treats you can indulge in and a counterpart list of what you should try harder to avoid.

The healthy stuff

1. Raw, Unsalted Nuts

Generally, nuts are good for the body because of its high levels of unsaturated fats that help insulin sensitivity of the body and therefore protect one from the risk of diabetes. (1)

However, what makes raw nuts healthier is the fact that it is rich in protein as well as a good source of dietary fats. It also contains nutrients such as Vitamin E, iron, potassium, magnesium, B group vitamins and antioxidants – packed for its size!

Sugarleaf suggests to try pili, cashews, sunflower seeds and imported almonds, as well as brazil nuts.

2. "Good fat" foods

Yes. There are good fats too. Every human body needs fats for nutrients absorption as well as transmission. Two of the good fats known in the body are monounsaturated fats (MUFAs, or those that help lower bad cholesterol and increase the good ones) as well as the polyunsaturated fats or those that also lower total cholesterol. (Fats 101, healthcastle.com)(2)

Now these “good fats” can usually be found in fruits like avocado and durian.

3. Wild fish

Why wild fish? Certified nutrition specialist Mike Geary as well as Cat Ebeling (RN) state in an online article a few good reasons why. For one, they say farmed fish provide less beneficial omega-3 fats than that of wild fish and that it contains more inflammatory omega-6 fats. The negative effects of these fats if in excess would usually result to inflammation, arthritis and even cancer. (3)

Salmon would be a good wild fish for a meal.

4. Citrus fruits and local berries

With summer rolling in, you probably won't have a hard time adding citrus fruits to your menu. Fruits such as calamansi, pomelo, lime and lemon can be abused in different ways such as juice or even your afternoon snack. You wouldn't have a hard time earning that Vitamin C!

For berries, you can try strawberry, blueberry, bignay, imported raspberry, blackberry, and cranberry. Berries usually contain antioxidants for the body.

5. Vegetables

Yes, this has been the oldest advice, but it still works! Eating veggies are the perfect way to a healthy food intake and if you're not a veggie person, you've got to start finding a way to appreciate it. It's not really that hard – you don't have to turn vegan to be healthy – just include veggies in your meal to maintain a healthy diet.

Nutrients that can be obtained from a variety of vegetables ranges from Vitamin A, K and B6, as well as provitamins, dietary materials and carbohydrates.

Try cucumber, sweet potatoes, bell peppers, lettuce and the like.

6. Aromatic garlic, onion, chives and leeks

The above mentioned, which actually are just close relatives in terms of genus, contains healthy enzymes as B vitamins, protein, minerals, and many more. And to think they're usually part of everyone's meal. Talk about healthy!

7. Raw chocolate

This kind of chocolate is basically one that's not processed and untainted with other ingredients and not the usual sold commercially. This raw form usually contains high levels of antioxidants for the body that cleans up free radicals that can damage cells.

As classic as it may sound, chocolate is also a hormone balancer hence improving sleep, promotes lovely skin and protects the body from pollutants. (4)

8. Healthy fats from Virgin Coconut Oil, Olive oil and eggs

As mentioned, healthy fats as that of MUFAs are guaranteed to lower levels of bad cholesterol.

9.            Probiotics in kefir and other live, fermented products

Kefir (a milk beverage obtained from milk fermentation) is rich in enzymes and beneficial bacteria. Similar products may include yogurt and other dairies. (5)

10. Green Tea

Whether you're a coffee lover or fan of other beverages, you can take a break from the usual and get some exploring with green tea instead. As time progresses it may have a lot of variants, but what you should look for is authentic green tea which usually contains an ability to increase regulatory T cells and boost immune system.

A refreshing try and safeguard for the summer heat!

Now what are you waiting for? Try these treats and indulge. Don't worry, it's guilt-free. ;)  (FREEMAN)