Top 9 Simple, Fast Foods to Add to Any Meal for Instant Health

This is a fast-paced life.

Sometimes life is so fast, it gets hard to be healthy. Add stress to this, and we feel like our health (and as a result our beauty and youth) is slipping quickly through the sands of time.

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But it doesn’t have to be this way. There are ways we can add health and nutrition to every meal. There are power foods we can invest in that can be as ubiquitous in our lives as sugar and oil in processed foods.

I’ve been struggling with this for a while. Simple add-ons that will actually make my quick, blah meals nutritious. Add-ons that help me to feel better and make a difference in how I look and how much energy I have.

This, of course, all has to do with the gut. When you heal and clean your digestive system with foods, it shows up in your energy levels, in your face, your sleep, and how you treat people.

Another aspect of these quick, add-on foods is reducing inflammation. When you have your inflammation under control, this is apparent in every part of your body. Less acne, eczema, gum disease, pain in your joints, less swelling and bloating.

And less chance of any and all disease.

Stress is the great inflamer so we need to pay attention to inflammation above all else (healing the gut is a part of that).

I keep certain foods at hand at all times to add more health to my meals quickly, and it makes all the difference to my gut and skin and health. They’ve all made me healthier and given me more energy in easy and fast ways.

7 Simple, Fast Foods to Add to Your Meals:

1. Pumpkin seeds:

Seeds and nuts hold a top place in my own personal nutritional pyramid. You get all the best of the macronutrients together in sometimes equal proportions: protein, fat, and carbohydrates.

Not just any fat, we’re talking Omega-3 fatty acids. ALA - the best kind of fat. Omega-3 is a polyunsaturated fatty acid. Omega-9 is great too (we’ll talk about that one later) as a monounsaturated fat, but it’s Omega-3 we need to reduce inflammation.

A little science: these fatty acids make your cell walls more permeable so they are able to detox more easily. And they are quite healing and soothing so they help to reduce inflammation in both of these ways.

Not just any carbs, fiber, awesome fiber. You need carbs, but fiber provides the good kind. Fiber is cleansing for your tract and food for your flora.

They are so easy to add on to any cold or hot meal. They adapt to the other tastes of your foods. And alone, just for a snack, they are delicious.

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    2. Turmeric + black pepper:

    These have to go together because fresh black pepper helps with turmeric absorption.

    In turmeric, it’s the curcumin, the main anti-inflammatory nutrient in turmeric, that makes it so powerful when it comes to antioxidant activity. It’s a powerful antioxidant itself but helps to advance activity of all other antioxidants.

    But you need turmeric in its full form. Curcumin is not easily absorbed so we need the full turmeric properties and also the piperine in fresh black pepper.

    Eating turmeric and black pepper with something fatty will help its absorption. This can be added to anything. It’s not too much taste, but these are spices so pay attention to what foods works well with this.

    I always put turmeric in my smoothies (with fatty coconut milk) with black pepper. I also love to add these spices to soups. Or I add to an avocado for a snack or even sprinkle on eggs.

    3. Kelp granules:

    This one’s for the thyroid. Kelp is a great source of iodine which is what makes up your T3 or thyroid hormones that signal activities having to do with metabolism and body temperature, among other things.

    Kelp granules can be used as a salt replacement. It’s just dried seaweed diced in little granules. And this is an awesome seasoning for your hormones.

    And the chlorophyl available in seaweed will help you to detox and will enrich you with vitamins and minerals.

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    Print this out, plan your meals and don't go to the grocery unarmed!


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      4. Walnuts:

      Walnuts are abundant in ALA, which, as we discussed earlier when we were talking about pumpkin seeds, is an Omega-3 fatty acid which can lead (in the body) to DHA which is so wonderful for the brain. Walnuts look like brains, don’t they?

      DHA is so great for cognition and memory and reducing inflammation for the brain. So when you think walnuts, think brain health.

      There’s also, as with all nuts and seeds, a perfect percentage of all three: fiber, protein, and good fat. Vitamin E, and a bunch of others, and of course, minerals that instantly increase health.

      Just keep raw walnuts in your fridge. Sprinkle them whole of chopped up on anything. We like to chop up walnuts and sprinkle on cooked salmon, salads, in rice, in oatmeal, and even in soups.

      5. Nutritional yeast:

      B vitamins are what we eat nutritional yeast for. B vitamins increase metabolism and give a lot of energy. In fact, I can’t have nutritional yeast or a B complex after one in the afternoon because I’ll be too hyped to sleep at nine.

      Anything goes with yeast. Anything you’re cooking that’s not sweet, anything you’re trying to season in interesting ways. It’s delicious, and if you’re trying to skip cheese, you can use nutritional yeast to give the effect of cheese, as in on eggs.

      It’s very satisfying. I especially love it in soups and on potatoes and vegetables.

      6. Parsley:

      All the important vitamins are in parsley. It’s abundant in vitamins C and A (both are important for skin and immune system health) and K (bone and heart and blood health).

      These vitamins and all other antioxidants help to prevent cancer and increase heart health and really fights all diseases through reduced free radical activity and decreased inflammation.

      7. Sunflower seeds:

      Sunflower seeds (along with sesame seeds) are calcium and magnesium-rich so they are both really great for your bones.

      They also have a lot of B vitamins too, which means they’re great for energy production and the nervous system, and also the immune system.

      They also have iron, wonderful for your blood. Vitamin E, zinc and phosphorus.

      Not only that, the monounsaturated fat will keep you more satiated over time if you add these seeds to your salad or soup or anything really. Make a butter or paste and put on a sandwich. Put in a smoothie to uplift all of these systems.

      8. Coconut oil:

      A scoop of this with any warm meal is a way to bring immediate energy and radiance to your body.

      I actually don’t put coconut oil on anything past three in the afternoon because it gives me a lot of energy. This is due to medium-chain fatty acids, which can’t be stored by the body like regular fat so it must be used for energy immediately.

      It’s also cleansing for your system with its antimicrobial properties. Whenever my kids are starting to come down with something, I put a scoop in their oatmeal. They love its sweet, nutty taste. I always put a scoop over cooked vegetable like sweet potatoes or cooked grains like rice. Put a little sea salt on top, and everything tastes delicious with a scoop of this oil.

      The omega-9 fatty acids available in this plant-based fat makes it actually GOOD for the heart. It is a saturated fat but it’s not an animal fat which makes all the different when it comes to cardiovascular issues. In other words, not all saturated fats are created equally.

      9. Oregano:

      Find a way to work this herb into any meal or snack, and then all of a sudden, you’ve got an Italian twist to anything. I like to add oregano to a baked potato or salad or adorn some vegetables with it.

      It’s rich in antioxidants, is anti-viral and has also powerful antibacterial properties. It decreases inflammation, and that way, it relieves pain and heals wounds.

      It also prevents small intestine bacterial overgrowth. During times when everyone around you is getting sick, you could pour oregano essential oil on your salad or over cucumbers or anything that you’re eating cold.

      Comment below if you have any questions or anything to add!

      Related: What’s the Deal with Grains? How to Know Which Ones to Eat

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