Break free from junk food addiction

Five essential nutrients to reclaim your freedom

Oswaldo Koch, MBA, PMP, P.Eng. / Fitness Trainer - Martial Arts Instructor

Cravings are one of the biggest reasons why people have problems losing weight and going through life feeling tire. Most people are too busy to slow down, that they don't know what to do or eat to regain energy and vitality. Your body runs off what you feed - sugar, alcohol and caffeine will give you a quick rush, but these is why most people age prematurely with chronic pain. To avoid cravings and stay fit and healthy, consider the following list:

  • Water-rich foods to stay hydrated.
  • Lean protein to build muscle mass.
  • Natural carbohydrates to fuel your brain.
  • Essential vitamins and minerals to repair and maintain your body.
  • Healthy fats to strengthen your bones, skin, muscles, joints, nerves and heart.
IMPORTANT: Try these 5 type of nutrients everyday - take the challenge for 1 month and you'll take control of your life.

Apples are high in fiber, water and essential vitamins.

What does water-rich foods do for your body?

We are constantly losing water through breathing, perspiration, urine, and bowel movements. Water-rich foods help to replenish our body's water supply regularly. Here are some impressive health benefits:

  • Increases skin elasticity and reduces wrinkles.
  • Regulate your body temperature, which can slow the aging process .
  • Improves digestion naturally and get rid of waste.
  • Lubricates your joints and cushion your bones to prevent joint damage.
  • Deliver oxygen all over your body to maximize physical performance.

Foods you should eat regularly: Watercress, apples, pineapple, oranges, cucumber, watermelon, peaches or strawberries.

Lean proteins are amongst the best foods choices you can make.

What does lean protein do for your body?

If you need to lose weight or increase vitality, consider replacing processes food, sugar and fats with lean protein. Here are some impressive health benefits:

  • Increases muscle mass and strength.
  • Boosts metabolism and increases fat burning.
  • Good for your bones and lower your risk of osteoporosis and fractures.
  • Boosts your metabolism and Increases fat burning throughout the day.
  • Lower your blood pressure and prevents heart attacks, strokes, and chronic kidney disease.

Foods you should eat regularly: Fish, eggs, chicken, broccoli, lentils, chickpeas, almonds, quinoa, chia and hemp seed.

Carbohydrates provide instant energy to the body in form of glucose.

What does carbohydrates do for your body?

Carbohydrates provide energy for the body. Each gram of carbohydrates provides 4 calories. The body breaks carbohydrates down into glucose, which is the primary energy source for the brain and muscles. Here are some impressive health benefits:

  • Provide energy to our body and are a good source of vitamins, minerals, and nutrients.
  • Act as fuel for our brain, heart, kidney, and central nervous system.
  • Along with fats and proteins, carbohydrates are a significant source of our nutrition.
  • Help in metabolism and preserving muscles.
  • Provide protection against certain diseases like cancer, diabetes and hypertension.

Foods you should eat regularly: Beans, potatoes, rice, fruits, vegetables, and whole grains.

Dark green vegetables are some of the healthiest foods that you can eat.

What do vitamins and minerals do for your body?

Dark greens are today one of the most nutritionally important vegetables in the world. It contains vitamin A, B6, C, K, Manganese, Magnesium, Calcium, Copper, Iron, Phosphorus, and Potassium - for good reasons the most nutrient-dense foods on the planet. Here are some impressive health benefits:

  • Prevent Heart Disease by reducing cholesterol levels. This might lead to a reduced risk of heart disease over time
  • Prevent Osteoporosis with vitamin K, calcium, and phosphorus, which are crucial for healthy bone formation
  • Prevent Diabetes with vitamins, minerals, fiber, and antioxidants.
  • Enhance Eye health with nutrients such as lutein and zeaxanthin (antioxidant), vitamin C, vitamin E, beta-carotene, and zinc.

Foods you should eat regularly: Kale, Swiss chard, parsley, spinach, watercress, arugula, broccoli.

Avocados provide abundance healthy fats, vitamins and minerals.

What do healthy fats do for your body?

Healthy fats offer an abundance of fat, potassium and vitamins B6 and C. They're also rich in folate, which boost brain function and mood. Here are some impressive health benefits:

  • Boost brain health and memory - foods rich in oleic acid (or OEA), an omega-9 fatty acid improve cognition.
  • Keep eyes healthy as we age, fat from avocado is rich in antioxidant.
  • Lower cholesterol levels and help to absorb antioxidants.
  • Surround and protects vital organs like the kidneys, glands and others.
  • Help the absorption of vitamins in the intestines.
  • Provide us with warmth and act like an insulator trapping heat in our bodies.

Foods you should eat regularly: Avocados, coconut oil, olive oil, sardines, eggs, dark chocolate, nuts and seeds.

Eat nutrients-dense foods to nourish your body and enjoy energy and vitality.

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