Laif tu shɔt fɔ mek yu stɔp pan di sem it we de mek yu bɔri. Sɔntɛm yu dɔn yus fɔ it sɔm it dɛn we go ɛp yu at fɔ kɔntrol di kɔlɔstrel we yu gɛt. Bɔt fɔ it ɔtmil fɔ brɛkfas, rays wit di sem vɛjitebul fɔ lanch, ɛn salmon wit bred fɔ dina... yu nɔ kin boring afta sɔm tɛm? If yu kin ivin mɛmba di it we yu de it ɛvride, na tɛm fɔ chenj di we aw yu de it.
Wan ɔda big bɛnifit de fɔ chenj yu it dis we. We yu pik difrɛn it dɛn, yu de mek di tin dɛn we yu bɔdi de gɛt ɛvride ɛn ɛvri wik, bɔku. So, chɛk dɛn 10 nyu it aydia ya we go mek yu at gɛt wɛlbɔdi ɛn we go satisfay yu teist bɔd dɛn bak.
Lɛ wi tray dɛn nyu tin ya instead fɔ it di it we yu kin it ɔltɛm?
Bifo wi it di it dɛm we yu kin it we fayn fɔ yu kɔlɔstrel, lɛ wi luk sɔm it dɛm we gɛt wɛlbɔdi bak, bɔt we gɛt difrɛn teys. Yu kin gɛt gud aidia frɔm dis tebul.
| Yu Old Fave yu | Tray sɔntin we nyu (New Fave) . | Wetin mek i fayn? (Wetin mek i Gud) |
|---|---|---|
| Ɔliv Ɔyl | Avokado Ɔyl | Lɛk ɔliv ɔyl, i gɛt bɔku fayn fayn fat dɛn (monounsaturated fats). I de ridyus bad kɔlɔstrel (LDL). |
| Fish | Sablefish/Blak Kɔd | Lɛk salmɔn, i gɛt bɔku Omega-3. I rili gud fɔ di at. |
| Karɔt dɛn | Parsnips we dɛn kin yuz | 60% mɔ fayv pas karɔt. Gud fɔ kɔlɔstrel ɛn fɔ fil ful. |
| Pinat Bɔta | Almɔnd Bɔta | Rich in hεlty fεt, kalsiכm εn magnεsium. |
| Grin Lɛntil dɛn | Blak Lentil dɛn | I gɛt bɔku prɔtin ɛn fayv. I gɛt anthocyanins, we na antiɔksidant. |
| Flaks sid we dɛn kɔl | Hɛmp Sid dɛn | I gɛt bɔku prɔtin, vaytamɛn E, ayɛn, potashɔm, ɛn magnɛsiɔm. |
| Grin Ti | Matcha Tia we de mek yu it | I gɛt bɔku bɔku antiɔksidant pas grɛn ti. |
| Banana | Plantain we dɛn kɔl | I gɛt bɔku vaytamɛn A, C, ɛn potashɔm. Impɔtant fɔ mek di at wok. |
| Pasta we dɛn mek wit ful wit | Soba Noodles we de mek yu fil fayn | Bikɔs dɛn mek am wit bɔkwit, i gɛt fayv ɛn di antiɔksidant rutin. |
| Oatmil we dɛn kin mek | Quinoa Flakes we dɛn kɔl | Lɛk ɔts, na brɛf it we kin kuk kwik kwik wan ɛn we gɛt fayn fayn tin dɛn fɔ it. |
Aw yu kin yuz dɛn nyu it ya?
Okay, naw yu get wan aidia fo som nyu fud dem. Naw lɛ wi si aw wi go ad dɛn tin ya to wi it dɛn.
Ɔyl ɛn Bɔta dɛn
Avokado Ɔyl: Dis gɛt fayn fayn bɔta flawa. Yu kin yuz am ɛnisay we yu go yuz ɔliv ɔyl, lɛk fɔ mek salad dresin, pesto, ɛn fɔ kuk vɛjitebul. Wetin mek i spɛshal na dat, lɛk ɔliv ɔyl, i gɛt bɔku monounsaturated fat, we na wan kayn ‘gud fat’ we gud fɔ di at. I kin ɛp fɔ mek yu bad kɔlɔstrel (LDL kɔlɔstrel) dɔŋ ɛn ɛp fɔ kɔntrol yu blɔd prɛshɔn. I gɛt bɔku vaytamɛn E bak, we de ɛp fɔ ridyus di inflamɛns na di bɔdi.
Almɔnd Bɔta: Dis kin swit smɔl pas pinat bɔta. I fayn fɔ spre am pan bred, spɔn am insay ɔtmil, ɔ ad am to smoothie. Jɔs mek shɔ se yu pik wan brand we jɔs gɛt amɔnd as ingridiɛnt.
Veggies, Sid & Grens
Parsnips: Dis na vegjetabul we de insay di karɔt famili. Dɛn kin gɛt smɔl swit flawa we dɛn kuk dɛn. Yu kin kɔt dɛn fɔ mek grevi, sup, ɛn styu. Ɔ dɛn kin ros dɛn ɛn it dɛn. Dɛn gɛt bɔku fayv , we de ɛp fɔ mek yu nɔ gɛt bɔku bɔku kɔlɔstrel ɛn mek yu ful fɔ lɔng tɛm.
Blak Lɛntil: Dɛn gɛt difrɛn teys pas wi rɛgyula lentil. Dɛn fayn fɔ ad to salad ɛn sup bikɔs dɛn nɔ kin brok afta dɛn dɔn kuk. Dɛn gɛt bɔku prɔtin ɛn fayv .
Hɛmp Sid: Dɛn wan ya gɛt nat flawa. Yu kin sprinkul dɛn pan yogɔt, salad, ɛn pɔrit. 3 tebul spɔnj gɛt lɛk 10 gram prɔtin . Dɛn gɛt bɔku magnɛsiɔm bak , we kin mek pɔsin nɔ gɛt at sik.
Quinoa Flakes: If yu taya fɔ it oats ɛvride, mek quinoa porridge na mɔnin. I kwik fɔ mek lɛk ɔts. Ad 1/3 kɔp quinoa flakes ɛn wan pinch sinamɔn to wan kɔp wata ɛn stir te i tik. Top wit yu fav nat ɛn sid.
Drinks & Ɔda tin dɛn
Matcha Ti: Dɛn kin mek dis bay we dɛn de grind di wan ol ti lif. fכ dat, i gεt lεk 137 tεm mכr pan di antioksidant ``(EGCG)`` pas rεgulεr grεn ti. dis antioksidant dεm ``(catechins)`` de impruv di bכdi prεshכn εn kכlestכl lεvεl. Yu kin drink am bay we yu mek am wit ɔt wata, ad am to smoothie, ɔ yuz am fɔ mek ayskrim.
Plantin: Dɛn tin ya big smɔl ɛn gɛt stachi pas di banana dɛn we wi kin it ɔltɛm. I bɛtɛ fɔ it dɛn we dɛn kuk pas fɔ it dɛn raw. Dɛn fayn fɔ mek grevi tik, ad to kɔri, gril, ɛn frɛy. We dɛn rayp ful wan (we di skin tɔn blak), dɛn kin swit ɛn dɛn kin ad dɛn to smoothies ɛn pancakes. Potashɔm we gɛt di sikBikɔs i bɔku, i rili impɔtant fɔ mek di at mɔsul wok.
Soba Nuts: Dɛn kin mek dɛn tin ya wit bɔku wit, we na wan gren we nɔ gɛt gluten. Bɔt sɔm soba nuts dɛn gɛt wit flawa, so rid di lɛbl if yu alɛji fɔ gluten. Yu kin yuz dɛn lɛk ɛni ɔda pasta, afta dɛn dɔn bɔyl ɛn was am wit kol wata.
Di tin we impɔtant pas ɔl na fɔ tɔk to yu dɔktɔ ɔltɛm bifo yu mek ɛni big chenj na yu it, mɔ if yu gɛt ɔda sik dɛn lɛk dayabitis ɔ ay blɔd prɛshɔn.
Mɛsej we dɛn kin kɛr go na os
- Di it we de mek pɔsin nɔ gɛt bɔku kɔlɔstrel nɔ nid fɔ bi it we de mek pɔsin bɔri ɛn we nɔ gɛt wanwɔd. Bɔku fayn fayn tin dɛn de we yu kin pik fɔ it.
- We yu tray nyu tin dɛn lɛk avokado ɔyl, amɔnd bɔta, blak lentil, ɛn quinoa instead fɔ it tin dɛn we yu kin it, yu go gɛt difrɛn tin dɛn we go mek yu gɛt fayn fayn tin dɛn.
- Difrɛn it dɛn kin mek yu nɔ bost ɛn i kin izi fɔ mek yu it fayn fayn tin dɛn fɔ lɔng tɛm.
- I rili impɔtant fɔ go to yu dɔktɔ bifo yu mek ɛni big chenj pan yu it, mɔ if yu gɛt ɔda sik dɛn we yu de mɛn.
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