Better Body’s Guide for A Healthier You in 2022

2021 has been a rough year…

And if your healthy habits slid out of control, we don’t really blame you because ours did as well.

But such is life, don’t beat yourself up over it.

What matters is that you pick yourself up and make an effort to get back on track!

To help you do just that, we’ve prepared a 3-week challenge to get you living healthier again in the new year!

This week, we’re going to help you start eating right once more.

There’s a saying that goes: You are what you eat.

So, if you fill your diet with these superfoods we’re compiling today, we’re sure you will feel pretty super and healthy in the days to come!

Healthy Superfoods You Need To Start Eating

Superfood #1: Olive Oil

Regular intake of virgin olive oil is associated with low incidences of cancer, heart disease and other obesity-related problems as well as a lower risk of stroke.
Research also suggests that the oleic acid in olive oil can even spot-reduce belly fat

Tips: Try to get that "Extra Virgin" when shopping for olive oil because it’s considered the freshest. Additionally, look for a dark tint or bottle, an estate name, the USDA organic seal and a date (avoid oil pressed more than 2 years ago)

Superfood #2: Walnuts

This beefy nut is highly regarded for its nutritional awesomeness. In fact, a new scientific study suggests a handful of walnuts contains almost two times as many disease-fighting antioxidants as an equivalent amount of any other nut!

Tips: High temperatures can destroy walnuts essential oils, and prolonged exposure to air can cause the nuts to become rancid. Keep them fresh by storing them in an airtight container in the fridge.

Superfood #3: Watercress

We have got to include this nutrient powerhouse of a vegetable. Gram for gram, this superfood contains four times more beta carotene than an apple, and a whopping 238% of your daily recommended dose of vitamin K per 100 grams — two compounds that keep skin dewy and youthful.

Tips: A cup of watercress only has 4 calories, so go ahead and eat the whole bag. Exposure to heat may affect its nutrition, so it's best to enjoy it raw in salads, cold-pressed juices and sandwiches.

Superfood #4: Apples, Skin-On

An apple a day can certainly keep the doctor away — only if you keep the peel on. Saving the skin on the apple is more than just for additional fiber, there's a growing research that suggests that the peel contains polyphenols — compounds that help the growth of friendly bacteria in the gut that aid weight loss & reduces cholesterol.

Tips: If eating the apple whole is too boring, try slicing it up and dip it in some peanut butter or with cheese for a light snack, or dice it as a fruity addition to add to your morning oats or cereal.

Superfood #5: Tomatoes

Tomatoes are rich in lycopene, an antioxidant that increases after cooking and processing. Dozens of studies suggest a regular intake of lycopene-rich tomatoes helps with cardiovascular disease, skin damage and certain cancers. One particular one suggests a tomato-rich diet may help protect postmenopausal women from breast cancer.

Tips: In addition to cooking your tomatoes, try splurging once in a while for organic tomatoes. Research suggests organic tomatoes may have higher levels of disease-fighting polyphenols and vitamin C than conventionally-grown varieties.

Foods You Need To Eat Less Of

Canned Fruits — These fruits, which are already high in sugar, are literally swimming in more sugar. That said, if you like the convenience of canned fruit, read the ingredient label to make sure a product is canned either in 100% juice or water.

Diet Soda — Diet soda is packed with artificial sweeteners, which can cause gastrointestinal issues. Aspartame — the most widely used sweetener — has been linked to the development of diabetes.

Low-Fat Peanut Butter — Nut butters are great for you when they contain beneficial unsaturated fats. But when they take out the fat, you might end up getting a product with extra sugar and filler ingredients.


Packaged-Donuts — Donuts are usually made from refined carbs, which don’t provide you much nutritional value. Plus, they’re usually deep-fried, making them high in trans fats which raises your LDL “bad” cholesterol and lowers your HDL “good cholesterol”.

Salami — Cured meats have been linked to several nasty problems, including hypertension and heart disease. Salami is also high in saturated fat and contains sodium nitrites, which can turn into harmful inflammatory compounds that can become damaging to your health.

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