131 Method
  • Home
  • Blog
  • About
  • Contact Us
  • Testimonials
  • Sign In
Start Now
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
  • Health
    gain weight and muscle

    Healthy Tips for Gaining Weight

    postpartum

    Is Cannabis Safe for Postpartum Depression?

    coffee DIY mask

    5 Ways to Use Coffee for Beauty

    colorful lunch

    Nutrition Rules that Improve Productivity & Health

    great-body

    Tips for a Great Body when You’re Busy

    yoga

    5 Reasons to Take Cannabis and Kratom After Yoga

  • Fitness
    gain weight and muscle

    Healthy Tips for Gaining Weight

    coffee-athletics

    Does Coffee Boost Athletic Performance?

    home-workout-during-coronavirus

    Coronavirus: At Home Exercise Tips

    home gym equipment

    7 Pieces of Equipment your Home Gym Needs Now!

    131 Method Deals

    131 Method Deals

    healing post injury

    Natural Healing Remedies After Injury

  • Weightloss
    weight loss

    Tips for Weekend Weight Loss

    gut intelligence and longevity

    How Our Food Is Destroying Our Gut Intelligence

    weight loss for women

    10 Reasons Women Struggle with Weight Loss

    why diets don't work

    Why Most Diets Don’t Work

    sliced-white-bread

    Which Foods Cause Inflammation?

    Hormones and weight loss

    Hormonal Balance and Weight Loss

  • Motivation
    phase it up

    Phase it Up 20-Pound Weight Loss in 12 Weeks

    131 success story

    No More Punishing Behaviors: 131 Method Success Story

    self-care-at-home

    Quarantine Self-Care Tips that Ease Stress

    131 success story

    How Becky Lost 41 Pounds with the 131 Method

    weight loss story

    Off the Weight Loss Rollercoaster

    healthy-and-happy

    How Getting Healthier Impacts your Life

    weight loss with 131 method

    Husband and Wife Weight Loss with the 131 Method

    weight loss with 131 method

    45-Pound Weight Loss in 12-Weeks with 131 Method

    weight loss with 131 method

    Dramatic 55-Pound Weight Loss with the 131 Method

  • Recipes
No Result
View All Result
131 Method
No Result
View All Result
Home Health

10 Healthy Foods You Must Add To Your Diet

by Team 131 Method
July 26, 2019
0
2
matcha: top 10 foods to try
999
VIEWS
Share on FacebookShare on Twitter

Looking To Try New Stuff? Here Are 10 Healthy Foods For Ya!

We have a fun challenge for you! Work on incorporating more healthy foods regularly. Whether a super-food, or just out of your comfort-zone food, this list covers the bases on all kinds of nutrients!

  1.       Tempeh:

Made from fermented soybeans, you’ll find many delicious tempeh recipes in the 131 Method. Some benefits of tempeh include:

  • Source of probiotics to promote gut health
  • Great source of plant-based protein
  • Supports bone density (1)
  • Fermented and less processed than most other soy products

Check out this recipe for Grilled Avocado with BBQ Tempeh!

  1.       Bone Broth:

Made by simmering animal bones in order to extract compounds like collagen, gelatin, glutamine, magnesium, and many other nutrients. Bone broth can:

  • Improve gut health by decreasing intestinal permeability
  • Decrease inflammation
  • Provide amino acids for joint health
  • Promote healthy skin with collagen
  • Provide a source of calcium for those who don’t consume dairy (2)

ten must-try foods

  1.       Hemp Seeds (or hearts):

Hemp makes our top 10 healthy foods to try list because they’re low carb, high protein jewels! These seeds have a mild, nutty flavor that can be added to almost anything like salads, smoothies, and oatmeal. They are also a great source of healthy fat and protein for vegans. They are comprised of soluble and insoluble fiber. Hemp seeds:

  • Support digestion
  • Provide anti-inflammatory omega 3’s
  • Include all essential amino acids, making them a complete protein (3)
  • Perfect protein source for vegans
  • Keto-friendly

The 131 Method online program has recipes for desserts and an amazing tabbouleh!

  1.       Chia Seeds:

Tiny black seeds loaded with nutrients. They are high in fiber, protein, Omega 3’s, calcium, magnesium, and many other vitamins and minerals. Almost all the carbs in chia seeds are fiber. When soaked in water, they expand and create a gel that makes a great pudding! Also, more nutrition is absorbed from chia seeds when consumed ground (4). So try grinding them first, or add to smoothies. Additionally, chia seeds:

  • Increase satiety due to fiber
  • Provide anti-inflammatory omega 3’s
  • Aid in blood pressure reduction (5)
  • Helps digestion

Check out our Matcha Chia recipe.

  1.       Matcha:

A concentrated, finely ground form of green tea containing an antioxidant called EGCG which provides awesome health benefits such as:

  • Reduces risk for cancer development (6)
  • Boosts exercise performance (7)
  • Supports healthy cholesterol levels (8)
  • Immune system support
  • Purifying the blood and eliminating molds in the body
  • Rejuvenating and energizing the body
  • Detoxifying the liver
  • Cleaning the intestines
  • Ability to normalize blood pressure
  • Potential to combat anemia
  1.       MCT Oil:

“Medium Chain Triglycerides” are a type of fatty acid that is easily digested and absorbed by the body. MCT’s are quickly sent to the liver which can supply a quick energy source. MCT oil has many health benefits such as:

  • Increased satiety (9)
  • Increased energy (10)
  • Reduces appetite (10)
  • Enhanced ketones
  1.      Spaghetti Squash:

Used as a noodle substitute in cooking, it contains a quarter of the calories and carbs in traditional pasta. So, you get more veggies and fewer carbs! We love it in place of pasta in Italian and Asian dishes. But use it in place of processed carbs in pretty much any recipe. It’s also high in fiber and vitamins A, C, and B.

  1.       Avocado Oil:

We all know avocados are extremely nutrient-dense. So, it makes sense that we should be using avocado oil as well. Avocado oil has a high smoke point which makes it one of the best oils for cooking. It’s also a monounsaturated fat, so the health benefits abound!

Give this Avocado Dip a try.

  1.       Apple Cider Vinegar:

A popular vinegar used as a natural remedy. It is made by fermenting the sugar found in apples. ACV has lots of health claims and some of them are backed by science:

  • Improves digestion (11)
  • Lowers blood sugar levels (11)
  • Anti-inflammatory
  • Skin Issues
  • Headaches
  • Burns Fat
  • Good for gut health
  1.   Grass-Finished Meats:

If there’s one place to spend extra in your grocery budget, it’s on grass-finished meats. We eat what the animal ate. Grass-finished meat contains higher levels of omega-3’s and conjugated linoleic acid (CLA) than grain-finished beef. Choosing grass-finished over grain-finished is the difference between your meat causing inflammation, or fighting it.

  • Grass-finished beef contains fewer hormones and antibiotics
  • High carotenoid level
  • Higher glutamine and omega 3s

Try these Zucchini Nachos!

Let us know if you already eat these super-foods, and which of our top 10 healthy foods you’ll add to your list in the comments!

Resources:

  1. https://www.ncbi.nlm.nih.gov/pubmed/26565435
  2. https://www.ncbi.nlm.nih.gov/pubmed/8082052
  3. https://www.ncbi.nlm.nih.gov/pubmed/20977230
  4. https://www.ncbi.nlm.nih.gov/pubmed/28000689
  5. https://www.ncbi.nlm.nih.gov/pubmed/25403867
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2577676/
  7. https://www.ncbi.nlm.nih.gov/books/NBK299060/
  8. http://www.med.kobe-u.ac.jp/journal/contents/54/E62.pdf
  9. https://www.ncbi.nlm.nih.gov/pubmed/27188898
  10. https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/

 

ShareTweetShare
Previous Post

How to Make Homemade Ghee in Minutes

Next Post

7 Tips to Build Lean Body Mass

Next Post
weights for building lean muscle

7 Tips to Build Lean Body Mass

Comments 2

  1. Jan Grad says:
    2 years ago

    Great thank you! Where can I find some recipes . Zucchini nachos!

    Reply
    • Team 131 Method says:
      2 years ago

      just use our search function on the blog:)

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

131 Method Topics

  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes

Popular

  • soup

    10 Reasons Gelatin Helps When You’re Sick

    0 shares
    Share 0 Tweet 0
  • The Health Benefits of King Oyster Mushrooms

    0 shares
    Share 0 Tweet 0
  • Poor Protein Digestion: Causes, Symptoms & Support

    0 shares
    Share 0 Tweet 0
  • Flax Cinnamon Muffins

    0 shares
    Share 0 Tweet 0
  • Agar Agar Health Benefits and Uses

    0 shares
    Share 0 Tweet 0
  • Dairy-Free Cloud Bread: Easy & Keto Friendly

    0 shares
    Share 0 Tweet 0
131 Method

© 2020 131 Method

Research Categories

  • Home
  • Health
  • Fitness
  • Weightloss
  • Motivation
  • Recipes
  • About
  • Contact
  • Privacy Policy

Follow Us

No Result
View All Result
  • Home
  • About
  • Blog
    • Health
    • Fitness
    • Weightloss
    • Motivation
    • Recipes
  • Join
  • Login

© 2020 131 Method

Login to your account below

Forgotten Password?

Fill the forms bellow to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In