Food Day 29

Tea cup with mint leaves on a white background

Mushrooms and peppermint tea are two foods that will greatly improve your overall health. Peppermint tea is a great substitute for caffeinated drinks and mushrooms are a great source of vitamins, minerals, protein, and carbohydrates. Both these foods have great taste and make great additions to any meal.

Peppermint Tea


  1. To prevent unwanted chemical intake, buy tea leaves that are stored in unbleached bags.
  2. If possible, by organic peppermint tea leaves to reduce the chances of pesticide consumption.
  3. We recommend that you drink peppermint tea before you go to bed.
  4. Take peppermint tea with you while traveling. Many people report that it eases their motion sickness.
  5. Take peppermint tea bags with you to work. They are easy to transport even though they may cost a little more.
  6. Some people report that fennel combined with peppermint tea helps reduce bloating and excessive flatulence.

How to prepare

  1. Put a heaped teaspoon of dried organic peppermint leaves into a teapot with a filter or a french press and steep it in very hot water.
  2. Leave the leaves in the water for about 5 minutes.
  3. No sweetener is needed.

Health Benefits/Facts

  • Relieve stomach sickness and stress. Some people report that peppermint tea relieves their stomach sickness and stress.
  • Freshens breath. The menthol found in peppermint is very common in this tea as well as other products to freshen up the mouth.
  • Caffeine free. Peppermint tea, like most herbal teas are caffeine free which means that you can enjoy the benefits of the tea without the caffeine.



  1. Wash mushrooms thoroughly before cooking to ensure that you remove any leftover dirt.
  2. Add raw sliced white mushrooms to top any salad
  3. Shitake mushrooms are very famous for the amount of flavor they add to any dish.
  4. Sauté mushrooms with onions using butter or oil for a quick and tasty side.
  5. Portobello mushrooms can also be grilled for use in sandwiches or burgers.

How to Choose?

  • If possible buy organic mushrooms to limit pesticide exposure.
  • Choose ones that are firm, dry, and unbruised and avoid mushrooms that appear slimy or withered.
  • Buy mushrooms sealed and from a trusted vendor.
  • We highly discourage foraging for wild mushrooms or buying mushrooms from unverified vendors because many mushrooms are highly poisonous and can look like their edible counter parts.

Storage & Preparation

  • Store mushrooms in the refrigerator and do not wash or trim them until ready for use.

Health Benefits/Facts

  • Helps build muscles and bones. Mushrooms contain no fat or cholesterol but do contain protein which are essential in building a healthy musco-skeletal system.
  • Aids digestion and gives energy. Mushrooms are high in dietary fiber as well as carbohydrates which help food move through the intestines and gives your body a source of energy.
  • Contains trace amounts of vitamins and minerals. Mushrooms contain vitamins C, B, and D as well as magnesium to maintain proper bodily functions.


Don’t forget to eat brown rice today since it is a great source of carbohydrates and fiber.

Brown Rice


  1. To save money, buy the rice in bulk and select the most organically grown rice.
  2. Make sure there is no evidence of moisture when buying rice.
  3. Store brown rice in an airtight container and it will keep fresh for about 6 months.
  4. Only cook the amount of rice you think you will eat.
  5. Store cooked leftover rice in a sealed container in the refrigerator and do not consume if it is moldy.
  6. Brown rice can be consumed with anything and can even be used for sushi. For extra flavor and nutrition, add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.

How to Cook

  1. Rinse the rice thoroughly under running water. This removes any dirt or debris and prevents the rice from sticking to each other.
  2. Add one part rice to two parts boiling water or broth.
  3. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.

How to Serve

  • Serve with vegetables.
  • Wrap brown rice and vegetables for vegetable sushi rolls.
  • Make it as cold rice salad.

Health Benefits/Facts

  • Good source of minerals. Brown rice contains the mineral manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin.
  • Provides energy. Any rice is high in carbohydrates which is key in maintaining a healthy lifestyle.
  • Source of fiber. Because brown rice still has the germ layer (brown part), it is also a good source of fiber to aid in digestion.
  • More protein than white rice. The brown germ layer of the rice contains much protein which is not found in white rice. Protein is essential for maintaining healthy body functions and building muscle.

Bonus Tips

How to Build Healthy Habits (Action)

Read more

Now that you’ve only got one day left to complete the whole 30, it’s time to look forward. So far, you’ve learned how to re-order your health habits, how to prioritize healthy eating even when it’s not convenient or comfortable, and (probably) how to battle against intense cravings. It’s now time to recognize that you have all the skills necessary to put a healthy habit into action, for the rest of your life. After a period of contemplation and preparation, it’s time to do work. Here’s how to succeed in the action phase.

  • Track Your Progress

As you build new habits, it’s important to record your actions, thoughts, and feelings along the way. This will help you identify productive patterns and fight wasteful ones. In addition, going through the day with the knowledge that you’ll have to write everything down will prevent you from engaging in unhealthy activities. And, when you keep a journal, you’ll know when you’ve hit your goals.

  • Overcome Your Barriers

In the course of keeping a journal, you’re sure to encounter issues that appear over and over again. This is normal: these are your barriers. By recognizing what they are and how they come to be, you can effectively plan against them. For example, if you notice that you’re consuming hundreds of calories by snacking in front of the TV, you should plan ahead and prepare tea to sip instead. Don’t be afraid to ask for friends or family to help you on this one – they may know you better than you know yourself.

  • Reward Yourself

Everyone likes being congratulated for good work. If you have a great workout or an extremely successful week, don’t be afraid to pat yourself on the back. That doesn’t mean that you should pig out on some calorie-dense fast food, but you should feel free to be creative. Fruit smoothies or phone calls with old friends are some productive options. And, when you have thoughts of failure, recall all of the good things that you’ve done and don’t give in.

  • We all Fail

Remember that missing your goals for the day (or the month) is totally ok. What matters is how you learn from your mistakes and keep your focus up.

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