Supermarkets can be a little overwhelming. With 50,000 packaged goods on the shelves and an array of fresh food counters it can be a little daunting. Try to bring fresh produce home. Look at colour, texture, fruits and vegetables. The power of supermarkets to have their wicked way with us has never been greater! But the power of your local green grocers for knowledge, variety, skill and price is a much greater. Supermarkets use tricks to get you to part with more money while disregarding sensible nutrition, where as a green grocer will give you his time and guide you on what vegetables and fruits to eat and cook.
When carrying out your weekly supermarket shop: buy fresh fruit and vegetables where possible, look at seasonal and check for variety in colour, texture and flavour.
Buy at least:
Four green fruit and vegetables
Two red fruit and vegetables
Two yellow fruit and vegetables
One orange fruit and vegetables
One Purple fruit and vegetables
One spice and one herb you have never tried (if you can get fresh - do so)
Two types of nut
Add a new oil you have never used
For more ideas on food planning, tips and hints check out our Menu plans
The Four G's Smoothie©
Green tea (Cold)
Clove of garlic
Blob of Honey
Blend and serve over ice
Avocado and what often gets lost in our fat phobia: some fats are actually good for you. More than half the calories in each creamy green fruit comes from monounsaturated fat, which studies show can improve your cholesterol profile and decrease the amount of triglycerides (bad fats) floating around in your blood. That can lower your risk of stroke and heart disease. If you are slightly worried about weight gain? Don't be. There's no link between monounsaturated fats and body fat.
Peppers are loaded with antioxidants, but none so much as the brightly coloured reds, yellows, and oranges. This colour is the result of carotenoids, which are concentrated in the flesh of the pepper. Benefits provided by these pigments include better immune system function, protection against sun damage and a diminished risk for several types of cancer.
Almonds having daily 30g serving of soaked almonds will provide you with 9g of heart-healthy oleic acid. This monounsaturated fat is known to be responsible for many health benefits, including an improved memory. Snacking on almonds can help take your mind off your hunger. Nearly a quarter of their calories come from fibre and protein.
Swiss chard is nature's way of providing you with multivitamins. Packed with 16 vitamins and vital nutrients including bone-strengthening vitamin K, plus emerging research suggests that Swiss chard's combination of fibre and phytonutrients may provide an effective defence against colon cancer!
Oats contain beta-glucans, a soluble fibre that can help lower the unwanted form of cholesterol, low-density lipoprotein (LDL). Avenanthramides – antioxidants unique to oats – protect against atherosclerosis (the build-up of plaque on artery walls), so giving oats an advantage over other grains. In fact just eating 3g of oats a day is enough to reduce your cholesterol by five to ten per cent!
This is a guide to what vegetables and fruits with help in the boosting of your testosterone. Why not come up with your own recipe ideas? Add spice such as chilli, turmeric and ginger? Try some good health herbs for men: basil and parsley and turn your juices into taste sensations!
Asaparagus, sprouts, cauliflower, garlic, broccoli, button mushrooms, kelp, kale, spinach, nettles and cabbage
Bananas, blueberries, pomegranate, citrus fruits and watermelon
If you made it this far, thanks for reading and remember to like and share!