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Healthy Eating Ideas for a Whole Month: 31 Quick Ideas

Updated on April 22, 2013
My pure cinnamon from Sri Lanka.
My pure cinnamon from Sri Lanka. | Source

31 Healthy Eating Ideas

Here are some quick healthy eating Ideas for an entire month - 31 Ideas and also a bonus day. Enjoy!

1 - To Help You Sleep at Night - Go for nature's own melatonin - cherries! Nutritional research has shown that tart cherries are naturally high in melatonin. Have a handful at night. Don't like cherries? See the following idea for a surprising way to find help with sleeplessness.

2 - Insomnia Keeping You Awake Again? - I was surprised at how the following worked for me - make a cup of lettuce leaf tea! This tea put me to sleep in the most gentle way. I felt my eyelids flutter, close and I was gone! To make: thoroughly wash 2 outer organic romaine lettuce leaves. Then simmer in 8 oz of water for 20 minutes. Strain, drink and go to bed! And sleep!

3 - To Boost Your Energy - Select the right kind of mushroom - the cordyceps. In fact it was revealed that this mushroom was eaten by Chinese Olympic runners during the Beijing Olympics. It improves respiratory function, cellular oxygen endurance, reduces fatigue and relieves leg discomfort.

4 - To Eliminate Headaches - Eat Almonds! This is because almonds contain salicylates like aspirin but in a natural form. Just a handful can help block pain signals and reduce inflammation - just like taking two aspirins. (For more information about beneficial nuts see the link below)

5 - For a Natural Detox That Also Reduces Belly Fat - Try asparagus! It has 3 grams of fiber that cleanses the colon and almost no natural sodium to cause bloating. Because it has about 288 milligrams of potassium per cup asparagus helps reduce belly fat. (For the many amazing benefits of asparagus - it's also an aphrodisiac - see the link below)

6 - For Anti-aging Properties - Eat the fruit highest on the ORAC Scale - prunes (yes, dried plums). The ORAC (Oxygen Radical Absorbance Capacity) scale rates foods that are highest in antioxidant analysis. Such foods protect our cells and their components from oxidative damage. Per 3 1/2 oz, prunes rank at 5770 and the next on the scale is raisins at 2830, followed by blueberries at 2400. Prunes also reduce LDL (low density lipoprotein) because it is rich in hydroxycinnamic acid - a compound that binds to cholesterol which will stop it from sticking to artery walls.

7 - Improve Your Body's Fat Burning - Include a food with L-carnitine. The avocado is a rich source. L-carnitine is an amino acid found in the liver. This helps facilitate the metabolism of fat, which in turn, promotes fat loss. Avocado by the way, is also considered an aphrodisiac.

8 - For Smooth Skin - Collagen is necessary to help prevent wrinkles. Foods high in vitamin C help build strong collagen. This includes strawberries, oranges, grapefruit, kiwi and guava.

9 - For Clear Skin - Regularly exfoliating the skin helps create a clear complexion. Foods high in beta-carotene are natural exfoliants. Such foods are sweet potatoes, carrots and squash.

10 - To Reduce Tooth Decay - Eat cranberries! For a long time we have known the benefits of drinking cranberry juice to help prevent UTIs (Urinary Tract Infections). Studies have shown cranberries can be bacteria's biggest enemy. Cranberries help eliminate the bacteria known as streptococcus mutans - the bacteria that causes tooth decay.

11 - To Help You With Your Jogging - Chia seeds have become known as 'the running food' - providing up to 24 hours of steady energy. The seeds have been a staple food for the Aztecs and Mayans since 3500 BC. Yes, it is those tiny little seeds that are used to make those Chia Pets that show up every Christmas for gifts. Chia seeds provide protein, omega-3 fatty acids (3xs as much as salmon), micro-nutrients and hydrophillic amino acid - a soluble fiber that maintains electrolyte balance and hydration. Sprinkle on yogurt, cereal, in batter or just eat a small handful.

12 - To Feel Full For Long Periods of Time - Eat an egg. I prefer organic. And one egg in the morning will help me feel full for hours and not be ravenous when noon comes. Eggs are a rich source of protein and have 13 vitamins and minerals that include vitamin D and iron.

13 - For Relaxation, Strengthening Bones, and Improving Blood Circulation - One food will do it! That's cocoa nibs. This is because cocoa nibs have magnesium - a mineral not made by the body. The body needs this mineral to relax nerves and muscles. A deficiency may also be the cause of menstrual discomfort. Organic nibs can be ground and added to coffee or tea, mixed with smoothies or sprinkled on oatmeal.

14 - To Reduce Painful Joints and Eliminate Stiffness - Glutathione helps because it regulates the immune cells and is one of the best antioxidants to be added to the diet. It's made up of three necessary amino acids: cysteine, glycine and glutamic acid. Foods with glutathione include: walnuts, asparagus, avocado and fish.

15 - Boost Your Brain Fat To Improve Memory - We are actually 'fat heads' because the brain is made up of 60 percent fat. By adding omega-3 fatty acids it helps boost brain power and memory enhancement. Omega-3 fatty acids have antioxidants like vitamins and polyphenols. Best foods include dark chocolate that is at least 70 percent cocoa as well as ground flax seeds or oil, and cold water fish - sardines, salmon, mackerel and tuna. Also on the list are eggs, organic soybeans, pumpkin seeds and walnuts.

16 - Quick Way to Reduce Stress - It's coffee but just a deep sniff will do. If you can't tolerate drinking it, research from S. Korea says a deep sniff of the aroma can have a calming effect. Such a whiff tuns on genes that relieve anxiety, which in turn, produces stress-reducing antioxidants. Although I am a coffee drinker reaping the many healthy benefits this also works for me!

Note: There are constantly new discoveries about the health benefits of coffee - (it reduces the risk of Type 2 diabetes, Parkinson's disease, and basal cell carcinoma - a common form of skin cancer) - with new discoveries just added to a growing list. See link below for new, healthy, coffee drinking discoveries.

17 - Foods to Eat For Thinning Hair - To help with hair loss include silica in your diet. Silica is the most abundant mineral on earth. It strengthens collagen which accelerates hair growth by supporting the hair matrix. One of highest foods in silica is - surprisingly - something we peel and throw away. This is cucumber skins. It's best to get organic, clean (I clean and scrub mine is a sea salt bath), slice thinly and add to salads. Other silica rich foods include grapes, figs, tomatoes, berries, apples and flax seeds.

Note: Also to help eliminate gray hair and reduce hair loss is an oil I just started using that is working for me. It's Black Seed Oil. See bonus addition below and a link to the article.

18 - To Clear Your Head and Stay Focused - Enjoy the benefits of mustard! Mustard contains turmeric - which is what gives it color. Turmeric controls inflammation which helps control aging of the brain. Mustard is also an antibacterial that helps kill food-borne germs. As an extra bonus it also has omega-3 fatty acids that help boost concentration. It takes just one tsp per day to reap the benefits.

19 - Strengthen Your Immune System - Eat the right beans - red! Red beans are higher in antioxidants than blueberries, broccoli and spinach. High in protein and fiber, red beans also have nutrients that increase energy such as B vitamins. Use dried beans instead of canned. Cans are lined with BPA (Bisphenol A) - a known carcinogen. Dried beans taste better and are much less expensive. Three servings a week are sufficient.

20 - To Reduce Triglycerides - Add 1/2 tsp of cinnamon to your diet. Triglycerides are a blood fat that clogs arteries. Because of the antioxidants in cinnamon, muscles absorb and burn triglycerides that help keep your blood levels from rising. But all cinnamon is not the same. The cinnamon I buy is supposed to be the only authentic kind and it is from Sri Lanka (see my photo)

21 - To Improve Breast Health - Add 100 mcg of selenium each day to your diet. How can this easily be done? By eating just one Brazil nut! Getting 100 mcg of selenium each day can help cut the risk of breast cancer by 29 percent because selenium makes a special enzyme that protects breasts from carcinogens. Other foods rich in selenium include barley, shrimp, tuna and halibut. (Also see link for more healthy nuts)

22 - To Reduce the Absorption of Carbohydrates - Eat 1/2 cup of eggplant which is rich both in fiber and antioxidants. Doing this can control your blood sugar for two hours, according to researchers. Additionally, eggplant helps reduce the risk of heart disease and diabetes by half while dramatically increasing your energy levels. Need some simple eggplant recipes? See the link below.

23 - For a Feel-Good Boost You Can Take With You - Get some capsaicin flakes. Capsaicin is the compound found in pepper that is the source of its heat. This same heat will help your brain flood your body with endorphins - the feel good hormones! Sprinkle on pasta, chili, or anything you eat. I put it in hot cocoa!

24 - Also Feel Good With Dark Chocolate - This is a another food you can carry with you. It must be dark chocolate, however, to be beneficial - at least 70 percent cocoa. Dark chocolate has valproic acid that acts like a mood-controlling prescription. Also beneficial - snack on blueberries and strawberries. Organic is best.

25 - For Tired Eyes - Although not a food this tea works so well for me while I often sit at the computer for hours at a time. Just have a cup of chrysanthemum tea. A couple of the flowers steeped in 8 oz of water is all you need. I feel the results immediately. Enjoy!

Bonus Day - To Make Your Hair Grow and to Eliminate Gray - This is new to me and I have been using this oil for a number of months. It's Black Seed Oil and I am actually seeing my hair thicken a bit around my thinning hairline. Also the gray/white growing in is getting darker. See the link below for more information about Black Seed Oil, which by the way, is supposed to cure everything except death!

Have a happy, healthy month!

Healthy Eating Poll

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    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      pstraubie48 - I'm thinking that extra energy from chia seeds will make us more productive during the day - so we then need to sleep well at night. Thanks for pinning and I love the angels!

      Gypsy48 - glad you liked the suggestions and thanks for the vote! Yay!

      rose-the planner - glad you liked the healthy eating tips! And thanks for the vote!


    • rose-the planner profile image

      rose-the planner 

      5 years ago from Toronto, Ontario-Canada

      Great article! I thought this was very insightful and you offered some excellent tips on healthy eating. Thanks for sharing. (Voted Up) -Rose

    • Gypsy48 profile image


      5 years ago

      Good suggestions. I had never heard of black seed oil, I will have to try that one. Voted up.

    • pstraubie48 profile image

      Patricia Scott 

      5 years ago from sunny Florida

      Good morning

      I am bookmarking this to refer to later. I have a question...if one eats chia seeds will it interfere with a sleep routine since it can provide 24 hours of energy

      Pinned and shared ps Angels are on the way

    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      So glad you found the hub useful Efficient Admin!

    • Efficient Admin profile image

      Efficient Admin 

      5 years ago from Charlotte, NC

      These are all foods that I like! Very useful and informative and fun to read. I really must check out that black seed oil!

    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      Thanks Blake Masri! What a great compliment!

    • Blake Masri profile image

      Blake Masri 

      5 years ago from Costa Mesa, California

      Going grocery shopping tomorrow and using your ideas as my list! Thank you!

    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      Love love love hearing from you drpastorcarlotta! Glad you enjoyed the hub! Yay!

    • drpastorcarlotta profile image

      Pastor Dr. Carlotta Boles 

      5 years ago from BREAKOUT MINISTRIES, INC. KC

      Love, LOVE, LoVe, this HUB!!!!! It's now in my favorites! Voted-Up! Come visit when you have some time. God Bless!

    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      You're welcome drbj! Glad you liked the article. I enjoyed researching it!

      Yes, cameciob - one for each day of the month (if it has 31 days). Thanks for commenting!

    • cameciob profile image


      5 years ago

      Looks like one a day, and we may have a chance to reach a venerable age. Very rich article. Totally shareable.

    • drbj profile image

      drbj and sherry 

      5 years ago from south Florida

      Excellent suggestions for healthful eating, quicker sleeping, and stress reducing. Thank you, BkC.

    • BkCreative profile imageAUTHOR


      5 years ago from Brooklyn, New York City

      Thank you pooja2100!

      sarifearnbd - I'm glad you found the article useful!

      I had fun doing this!

    • pooja2109 profile image

      Pooja S 

      5 years ago from Toronto

      very nice hub!


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