Our Get Healthy Challenge: Week 7

Welcome to Week 7 of Our Get Healthy Challenge! If you're just joining us, here is what you missed so far - so you can get all caught up. This series is running for the next six months with pro nutritionists, The GetReal Gurls. They are helping us make small changes every week that build upon each weekly task. Our challenge this week?

Fish, Beans and Nuts. This week’s challenge is to go Mediterranean!

The Mediterranean diet has been extensively studied and touted for it’s health attributes, specifically in preventing heart disease. It has also been linked to a reduced risk of cancer, Alzheimer’s and other chronic diseases. Think of it as a supped-up food guide. The reason it's better is that it gives specific guidelines regarding eating fish, beans and nuts – the healthy stuff we don’t get enough of. 

So what do these foods offer us anyways?

Fish – the best source of omega-3 fats, specifically EPA and DHA. Plant sources of omega-3’s (think flax, canola, walnuts, etc) aren’t as potent in the body as the fish version. Omega-3’s provide protection against inflammation (who doesn’t need that!?)

Nuts – rich source of healthy polyunsaturated fats and high in important nutrients like potassium and magnesium. Think of them as little health gems.

Beans – great source of heart healthy soluble fibre, complex, filling carbohydrates, protein and vitamin and minerals. Another nutritional gem!

Do It! This week, eat at least:

2 servings of fish
3-4 servings of nuts (1/4 cup, unsalted)
2-3 servings of beans or lentils (3/4 cup cooked)

Post it! Your favourite ways to eat these foods, recipes, etc. If you found this easy as pie, or really hard and why.

- A. & M. for www.getrealgurlsnutrition.com