Day 13

DAY 13

Superfoods

A “superfood” is a food with a high concentration of various nutrients and phytochemical content that delivers exceptional health benefits.  The best superfoods are usually scientifically proven foods (also called “functional foods”) that can be used in a targeted way to support natural healing of specific health problems and to enhance health and well-being. Here are some of the best superfoods that you might want to try and include in your diet as much as possible:

1. Turmeric
Turmeric is an antioxidant, anti-inflammatory and an antiseptic.  Studies have shown that it might protect against Alzheimers and cancer.  Recent studies have even found that Turmeric is a natural alternative to helping with Depression.  To learn more: http://www.earthiemama.com/blog/-turmeric-for-depression

2. Coconut Oil
Coconut Oil is absolutely amazing and is one of those things that should always be in your cupboard.  It helps your body run smoother in many different ways.  It is excellent for your heart and is a powerful antioxidant. It helps protect your body against viruses and bacteria. It can boost thyroid function and aids with digestion.  It can be used on almost anything. Cooked with greens or in oatmeal or added to smoothies or just take a spoonful.  

3. Chia Seeds
Chia seeds are super high in antioxidants , minerals, vitamins, fibers and has a higher amount of calcium than milk.  It is high in Omega 3’s equal to that of Alaskan Salmon.  Omega’s 3’s are incredible for heart health and help with depression. 

4. Sweet Potatoes
They are rich in beta-carotene and high in antioxidants.  They are excellent for the heart with their high amounts of vitamin A. They keep your immune system strong with high amounts of Vitamin C. Try sweet potatoes instead of white potatoes.  You don’t need to add much to them as they are so yummy and sweet as they are. 

5. Berries
Berries pack an incredible amount of nutritional goodness into a small package. They’re loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar . Their flavors satisfy sweet cravings for a fraction of the calories of processed foods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. add flavor and nutrition to many dishes, from salads and cereals to baked goods.

6. Beans
Beans are loaded with fiber and protein and high in iron. So they fill the body up while helping ridding the body of waste.  They are a good substitute for animal protein.  There are many different beans to choose from and many different ways to eat them!

7. Quinoa
Quinoa is high in fiber, protein and and a natural source of iron.  It is gluten free and easily digestible.  It is a perfect protein, having the essential amino acids. 

8. Nuts
Nuts are a rich source of heart-healthy unsaturated fats. They are high in protein and fiber.  Some nuts such as walnuts are very high in Omega 3’s which makes them great for brain health.  They are an excellent snack!

9. Leafy Greens
Leafy greens such as spinach, mustard greens, chard, collard greens, kale,etc. are packed full of nutrients. High in antioxidants, Vitamins A, C and K and fiber as well as iron.  They are excellent in keep the body super healthy especially your skin. hair and nails.

10. Broccoli
Broccoli is one of the most nutrient dense foods. It is high in Vitamin K and Vitamin C. Broccoli is an anti-inflammatory and antioxidant making it high in cancer-fighting properties.

Try and add superfoods into your diet as much as possible.  They will help your body eliminate waste while filling it up with essential vitamins and minerals.

Meal Ideas:
Breakfast: Breakfast Superfood Smoothie
Blend Bananas, Peanut Butter, Almonds, Chia Seeds, Rice Milk (sneak in some leafy greens) and ice
Lunch: Edamame Salad
Dinner: Spinach, Avocado with Pumpkin Seeds

Recipes:
Spinach, Avocado with Pumpkin Seeds Recipe
Ingredients:

  • 5 cups baby spinach 
  • 1 avocado
  • 1/2 cup pumpkin seeds
  • 2 Tbsp. olive oil
  • 1 lime zest and juice
  • salt

(Add pomegranates, hemp seeds, chia seeds, grapes, etc)

Directions:

  • Put spinach in a bowl with avocado cut into chunks.
  • Add pumpkin seeds
  • Wisk together rest of ingredients
  • Pour them over spinach mixture.
  • Add salt to taste

Pumpkin seeds are great for eliminating parasites

Edamame Salad Recipe
Ingredients:

  • 2 cups of Edamame (Organic and Non GMO)
  • 2 Tbsp. Olive Oil
  • Lemon Zest
  • Lemon Juice
  • Salt
  • Pepper

Directions:

  • Boil Edamame. 
  • Drain
  • Wisk together the rest of the ingredients.
  • Add Edamame to the bowl and mix

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