Food For Thought: Blog 4

Superfoods Part II…

Before I dive back into the world of Superfoods (part II), you might be wondering how do you stay healthy with a hectic lifestyle? Well, with a little preparation and meal planning, eating healthy can be done and without breaking the bank.

My Tips for Eating Healthier

  • Eat with Your Eyes – I love making myself fruit parfaits or bowls. These are loaded with nutritious nuts, grains, seeds, fruit and veggies. Check out the hashtag #fruitbowl or #smoothiebowl on social media and you will see what I mean. The prettier something is to eat, the more likely you are to enjoy eating it.
  • Invest in a good blender or Juicer – You can easily meet your recommended daily intake of fruit and veggies by simply making your own fruit and veggie smoothies.
  • Meal Prep – Cut up all your fruit and store them in tupperwares or ziplocks. Portion out your smoothies in ziplocks and store in the freezer. Make salads for the week and store them in mason jars (these stay fresh longer). Try overnight oats in mason jars.
  • Farmer’s Markets – Buy your fruit and veggies locally from the farmer’s markets where it will be cheaper (most times) and you can chat with the farmers to find out how the produce was grown.
  • Price Match & Use Coupon Apps – Research where the cheapest produce is and price match! I love how Walmart will price match any advertised grocer, even fruits and vegatables.
  • Buy in Bulk – If you are unsure about taste but you want to experiment with an assortment of herbs, seeds, powders or ingredients, try buying by weight. Bulk Barn allows you to purchase only the quantities you need.
  • Shop Around – You can find healthy snacks, organic items and natural foods in most grocery stores. Look out for the isles labelled: Organic or Natural Foods. Stock up on snack items especially when they go on sale. Even stores like Winners, Homesense and Marshall’s carry healthy snacks at discounted prices.
  • Try Healthy Drinks & Snacks – Nothing beats the convenience of prepackaged snacks and drinks. There are many healthy options out there that aren’t just cut up fruit and veggies. Sometimes it is easier to just buy pre-packed, so make sure you reach for green smoothies, mixed nuts & seeds, fruit, nut and protein bars, veggie chips, etc.)
  • Remember the rule of thumb which states: “Eat the Rainbow” (think dark leafy greens, bright red and orange fruits, whole yellow grains, etc.)

Superfoods II

Turmeric

  • Anti-Inflammatory
  • Antibiotic
  • Treats skin disorders
  • Reduces risk of colon cancer
  • Treats depression
  • Prevents Alzheimer’s
  • Reduces arthritis
  • Detoxifies the liver
  • Anti-oxidant
  • Reduces blood clots
  • Improves digestion
  • Increases energy

(Fix Editors, 2016)

Chia Seeds 

  • Improves energy and stamina
  • Strengthens immune system
  • Normalizes blood sugar levels
  • Cleanses the colon
  • Combat Diabetes
  • Get More Fibre
  • Stronger Teeth And Bones
  • High in Manganese
  • Plenty Of Phosphorus
  • High in Protein
  • Feel full faster
  • Improve Heart Health

(Stokes, n.d.)

Avocados

  • Good for hair and skin health
  • Decrease the risk of obesity, diabetes, heart disease
  • Reduce Excess cholesterol
  • Reduce inflammation
  • Combats cancer cells
  • Liver protection
  • healthy monounsaturated fatty acids
  • Natural detoxification
  • High in folate which prevents cancer and depression
  • High in Fiber
  • 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folic acid

(Mercola, 2014)

Coconut

  • Good fats
  • Immunity booster
  • Antiviral
  • Antifungal
  • Antibacterial
  • Anti-parasitic
  • Anti-oxidants
  • Fiber
  • Vitamins
  • Minerals
  • Amino acidsll
  • Calcium, potassium, and magnesium
  • Excellent source of electrolytes

(Dansereau, 2012)

Here is a handy chart that lists a few other popular Superfoods.

15-super-foods-to-add-diet
(C) HelloNatural.Co – via Pinterest

Grn.Foodie 💚 Eat well. Be well!

References

Dansereau, A. (2012, August 22). The Numerous Health Benefits of Coconuts. Retrieved from http://www.care2.com/greenliving/the-numerous-health-benefits-of-coconuts-2.html

Fix Editors (2016, October 6) Why Turmeric is the New Superfood. Retrieved from http://www.foodandwine.com/fwx/food/health-benefits-turmeric

Mercola, J. (2014, October 20) My Top Five Superfoods. Retrieved from http://articles.mercola.com/sites/articles/archive/2014/10/20/summer-superfoods.aspx

Stokes, A. (n.d.). The Chia Cheat Sheet. Retrieved from https://news.therawfoodworld.com/chia-cheat-sheet/

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