Superfood Herbs to Add to Your Diet

When you think of superfoods, you may think of whole foods only. The truth is, there are many superfoods that can be found in herbs as well. This means you can make your normal superfood meals, smoothies, or juices and infuse them with even more benefits. If you aren’t sure what herbs may work best for you, or what herbs are even listed as superfoods, here are a few to keep in mind.

Rosemary

Rosemary is an easy to grow plant that can be grown outdoors in an herb garden, or even in your window throughout the year. You can use it in cooking fish, meats, or even poultry. It can also be dried and placed in capsules or infused into oils to be taken daily. Rosemary offers assistance with inflammation in muscles and throughout the body.

Turmeric

Turmeric is an easy herb to find.  It can be found in most spice sections of grocery stores and supermarkets. This herb is primarily used in Indian cooking but can be adapted easily to a superfood based eating routine. For example, you can cook turmeric down with some water to form a paste and place a portion of that paste into warm milk. Drinking this milk, also known as turmeric tea or golden milk, can help with inflammation and pain you may feel from working out.

Cinnamon

Cinnamon is one of the most versatile superfood herbs for its ability to deliver weight loss assistance throughout your diet. You can also work to regulate blood sugar which can be vital for someone who is borderline diabetic and attempting to change their health routine in both food and exercise. Cinnamon can be added to water along with apples to give a great tasting weight loss infused water.

You can add one whole cinnamon stick and half of an apple to most water bottles for an overnight infusion. Cinnamon can be taken in capsule form to help with daily blood sugar needs and to deliver the power of the cinnamon herb to your entire body easily. You can also add it to drinks and foods as a spice or to add a kick to the juice or smoothie.

Each one of these herbs is either fairly easy to find in most grocery stores or can be grown indoors throughout the year. You can dehydrate them, like rosemary and basil, and add them to drinks or capsules. You can also find each herb ready to use in capsule form from most stores.

I hope you enjoyed this short “health-e-byte.”  Please leave a comment to let me know what you like about it.

To your health,

Pamela

 

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5 Great Superfood Salad Ideas

If you are into meal prepping, you may already be incorporating superfoods into your weekly meal plans. One way to do this effectively is by using salads, either in regular containers or in mason jar options. These can be prepared a few days to a week ahead of time and can help ensure you are getting the superfoods you need in quantities your may not normally have available. Here are five of the most common superfood salad ideas and how you can prep each one ahead of time for your busy week.

Fruit Salad

The basics behind the fruit salad are to choose fruits that have not only the nutrients you are looking for, but also reasonable water content. This will help hydrate you and will help the flavors intermingle to give you a juice as well as a salad component. Some more common fruits for this type of salad are blueberries, strawberries, and mangoes. You can go with a watermelon based salad and add feta cheese and nuts as well or an apple and walnut based salad with Greek yogurt to give your multiple superfoods and pack in as many nutrients and good oils as possible.

Green Salad

When you think of green salad you may be thinking of your typical house salad or side salad. The key here is to focus on the leafy greens that are packed with iron and combine them with other proteins. For example, you could take kale and spinach as your base, both known for being iron packed superfoods. Then you can add a fruit-based dressing made of blueberries or a green goddess dressing packed with even more green vegetables and oils. Avocado slices can add an even bigger kick to this type of salad, keeping with the green color theme and giving you a superfood that holds multiple benefits.

Tropical Salad

The idea with a tropical salad is to grab fruits that you would not normally have and that meet the superfood criteria. For example, you may want to reach for mango, papaya, and plantains instead of bananas, and add some fresh coconut. You can even use simple ginger and coconut milk puree to create a dressing that will give added benefits and a spicy kick.

Anti-Aging Salad

If you want something that packs a bit more of a punch than just greens or fruit, consider a simple salmon salad. You can use a grilled or broiled salmon as the main protein and get your omega oils in the process. A bed of broccoli, cauliflower, or asparagus can give the added anti-aging kick with a small base of kale or other leafy green. If that doesn’t add enough taste for you, or you find it to be a little dry consider a ginger and olive oil blend dressing or sauce. You have a full salad of superfoods packed with anti-aging and memory-boosting properties all in one meal.

Kid-Friendly Salad

If you are trying to find ways to pack a salad for your kids, but you want them to actually eat it, consider doing a fresh kid-friendly fruit salad with apples, Greek yogurt, and walnuts. This will give the superfood of apples as the base, Greek yogurt that can be supercharged with chia seeds, and walnuts for your seeds and nuts components. Your kids think they are eating a common fruit they love, while you know they are getting the superfoods they need to keep them active throughout the day and boost their memory.

Remember that the trick to superfood salads, especially ones made in a jar and prepped ahead of time, is in the layering. You want to keep your harder vegetables towards the bottom and leafy greens towards the top. You can choose to have your salad dressing on the side rather than in the jar if you want to make the salads last a few days longer and keep harder vegetables from softening over time.

Please feel free to leave a comment below to let me know what you liked about this “health-e-byte.”

To your health,

Pamela

 

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How to Lose Weight with Superfoods

Starting a weight loss journey, for anyone, can be difficult. You may be worried about dropping the weight, struggles you have had in the past, or if you can maintain the weight loss. One of the steps you may be considering is using superfoods to help boost your journey. If that is on your to-do list then there are some things you should know about using the superfoods to the highest potential. Here are a few of those tips.

 

Juicing

Juicing is the leading way to lose weight with superfoods. This is due to the fact that you can cram a ton of superfood fruits, vegetables, or a mix of both into one juice. You can also add chia seeds, infused oils, or vitamin and supplement drops into the juice. The juice can be enjoyed easily and will help to not only get the nutrients and superfood benefits to your body easily but will also fill you up. You aren’t ingesting empty calories, and best of all you are hydrating your body at the same time. Juicing will help up your hydration and your output of liquids so you are flushing your system.

Mix the Right Superfoods

The first thing you need to keep in mind before starting with superfoods is to do your research. Consider what your personal issues are and work from there. For example, if you are retaining water or have high levels of inflammation, then go for superfoods that counteract that and help flush your system naturally. If you need more iron, reach for kale. If you are a vegetarian or vegan and need to boost certain minerals and nutrients, then you need to move to those specific superfoods. Just grabbing a handful of superfoods will help, but if you really want to drop the weight, you need to pick the ones that are designed for your weight loss plans and issues.

 

Space them Out

A key point to keep in mind when going on a superfood diet plan and weight loss journey is to space out your superfoods throughout the day. For example, if you get all your superfoods in during the morning juice or smoothie plan you have, you are likely to deplete them before dinner. This leaves you feeling tired and dragging without the benefits you need to get through the rest of the day. Instead space them out in each meal of your day and make sure you are getting a bit of what you need each time you are drinking or eating. This will help feed your body what it needs, cut down on cravings, and help you to remain full and energized throughout the day.

These are just a few of the ways you can use superfoods to help with your weight loss journey. Remember, you are wanting to keep the right balance of nutrients in your diet along with calories. Research your options and create a meal plan that does serve both uses for your individual weight loss journey and needs.

 

To you health!

Pamela

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Tips for Adding More Superfoods to Your Diet

If you have been adding superfoods for a while, you may find yourself getting into a rut with how you take in the superfoods. You may be looking for new ways to add the superfoods to your diet and still get the benefits. This can lead you through a number of recipe books and down a lot of roads that may not work for you. Here are a few easy methods to add superfoods to your diet, that won’t break the bank and won’t add more to your to-do list and time management than you already have.

Proprietary Protein Mixes

You may be finding it difficult to add superfoods to your diet because some may not be easy to juice, or you only do one superfood smoothie or juice a day. One of the easiest ways to get a large number of superfoods is to find a proprietary protein mix that is labeled as a superfood blend. These powders mix protein whey powder with dehydrated and ground fruit and vegetables that are known for their superfood properties. These powders can be added easily to milk, nut milk, or juice base to ensure you are getting all that you need a day.

Super Capsules

Making your own superfood capsules is another ideal way to add more superfoods to your diet. Sometimes you may find yourself too busy to make a smoothie or juice during the day or eat a loaded salad or meal. Instead, consider buying several superfood powders and mixing them up. Take the mix and place them into capsules you can buy at the health food store. Take two to four of these per day to get the added superfoods to boost you need on the go.

Snack Bars

Snack bars are fairly easy to make and can be carried with you on the go. You can make them ahead during an off day of the week, refrigerate them, then cut and pack them for your weekly snack bag or be carried in your gym bag. Oats are usually the basis for these types of bars with superfood powders and protein powders added in.

These are only three of the methods you can use to help add more superfoods to your diet. One thing to remember is to keep your routine in mind. If you are on the go a lot, then something like capsules or snack bars may work best for you. Try to adapt the superfoods to your routine and workout routine as well and you’ll find it easier and easier to take in as many superfoods as you want with as little effort as possible.

 

Please leave a comment below to let me know what you liked about this health-e-byte.

 

To your health,

Pamela

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Medifast Review

Product: Medifast

Owner: Jason Pharmaceuticals, Inc.

Website: www.medifast1.com

Price: Approximately $250-$350 per month but can vary

My Rating: 9.5 out of 10

 

Is Medifast a Healthy Option for Weight Loss?

Is Medifast a healthy option for weight loss? That’s a question many people may ask. If you compare the labels on other meal-replacement programs, you will quickly find that Medifast products rank pretty high.  The products are one of the healthier options out there.  Medifast has been proven to help people not only lose weight but has also helped people lower their cholesterol, lower their blood sugar, help them alleviate medications for diabetes, cholesterol, blood pressure and has many other health benefits. *Note: Always consult your physician before starting any program.*

When it comes to a safe and healthy weight loss program in my personal opinion, Medifast is a great option.  I have tried many weight loss programs and Medifast is the one I always come back to for the ease of the program, the benefits that I gain and the results that I get.

Medifast has been recommended by thousands of doctors and it is clinically proven to be a safe and effective option for those who need to make a lifestyle change – whether they need to lose weight, alleviate medications or just be healthier.

There are two interesting case studies below that are helpful to see how safe and effective Medifast is:

Case Study # 1 

Case Study # 2 

 

How is Medifast Different from Conventional Weight Loss Programs?

Medifast is a meal replacement program.  The meals are nutritionally dense and fortified with 24 vitamins and minerals.  Each product, whether it is a bar, shake, cereal, soup, or other meal has 100 to 170 calories and 10-12 grams of protein.  Medifast works by helping your body go into ketosis (fat-burning) which helps your body burn more fat.  After you have been on the program for a few days you begin to experience more energy, clarity and then you start to see movement on the scale and that is exciting.

 

The Medifast program has several plans but the most popular one is referred to as the 5 & 1 plan.  The 5 & 1 plan consists of five Medifast meals, a healthy snack and a “lean and green.” This meal is one that you prepare yourself.  The “lean and green” consists of your choice of 5-7 ounces of lean meat and three servings of vegetables.  There is a whole array of foods to choose from.  There are a few vegetables you cannot eat while you are on the weight loss phase of the plan because they are much higher in carbohydrates but there are a whole lot more that you can eat and so many ways to prepare them.  Your goal is to lower your carbohydrate intake and eat more protein to help your body move into a mild fat-burning phase.  A benefit to this plan is that you lose the weight without sacrificing your lean muscle mass.

The Medifast program is different from conventional programs. It offers pre-packaged, low-glycemic meals that help sustain and nurture your body.  While a conventional program is good for those who need to lose weight and get heathier, any program you choose that helps you attain a healthier lifestyle is a good program.  Many conventional programs leave you with meal planning and prep where Medifast has everything prepared for you.

 

Who Will Benefit from Using Medifast?

Who will benefit from using Medifast?  Unhealthy people who need to lose weight, improve their health, or alleviate medications.  Busy people who need help in preparing their meals.  For those of us who are super busy during the week and don’t have time to prepare several meals during the week or on the weekends for the week ahead, Medifast is a great choice.   Lazy people who don’t like to do a lot of cooking but still need to eat healthily.  Active people who need extra protein with nutritious options.

People who are looking to just lose a few pounds in a short amount of time or those who need to lose a lot of weight would benefit and there is a plan for you.

People who have special dietary needs can also benefit from using Medifast.  There are plans that are specific to those who have diabetes, gluten allergies, nursing, or are vegetarian.

 

What are the Costs Associated with Medifast?

The benefits far outweigh the costs associated with using the program.  But if you are wondering…it costs less than $12 per day to use one of the Medifast plans. You decide which plan is right for you and calculate how many meals you will need for one month.  If you are new to the program you may not know what foods to pick or what you will like so you can choose a starter kit that provides enough meal replacements for 30 days.  Those kits have a variety of foods so that you can get a sample of the various foods.

 

My Opinion of Medifast

In my opinion, using the Medifast program has been one of the easiest programs I’ve been on.  I am a very busy person and it is hard for me to keep up with the meal planning and prepping of other programs.  This program is a God send for a lot of people who need to get the weight off because of their health or just want to be generally healthier.

The costs associated with the program is pretty minimal when you consider what you need to spend on each meal.  The program is so easy to use and when you start seeing the scale move and start feeling better you are all in.

Go to www.medifast1.com
to read more about the different plans and to see the variety of foods available.  If you decide to try Medifast, let me know.  I’d love to hear from you.

 

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Less Common Superfoods You May Not Know About

I’ve been reading a lot more about superfoods. A lot of people don’t understand what they are and the power they have toward good health. When you start to add superfoods to your daily diet routine, smoothies and juicing you may be focused on the more common superfoods. These are the ones you see in the vast majority of dieting books and recipe books. There are some less common superfoods you may not know about. Here are a few of them, how to add them to your diet routine, and what each one can bring to your daily health.

Turmeric

Turmeric can be used in a variety of ways to help with inflammation and to give a boost of antioxidants to the system. Turmeric can be found in powder form at most grocery stores and added to soups and stews. Another way to use it is to cook it with a small amount of water. Bring the mixture to a boil and stir over low heat until a paste is created. Take the paste and place it in an airtight container, putting the mixture in the refrigerator. Add ¼ teaspoon to warm milk and drink at least once a day.

Green Coffee Beans

Green coffee beans help with fat loss and can be ideal for adding at the beginning of a workout routine or dietary change. They also work as an anti-inflammatory to help with swelling in and around the joints. This can be ideal and work as a double shot to not only drop weight but also counteract the possible swelling that will occur from moving to a higher level of activity in the gym or during home workouts. You can use these like regular coffee or as an iced coffee drink mixed with fruits.

Green Tea

Green tea offers a variety of superfood benefits but is often overlooked as a tea for weight loss alone. The truth is, green tea can be used as a cancer-fighting superfood agent due to the number of catechins found in the tea leaves. The catechins have been proven to slow the development and growth of cancer cells in the body. If you don’t like the flavor of green tea, you can add it easily to most drinks or find it already mixed in superfood powders.

These are only a handful of the many uncommon superfoods you may not have thought of. You can find most of these superfood options at health food stores, whole-food style stores, and specialty markets online. Remember, if you can’t find them in a capsule form you can purchase vegetarian capsules and fill them yourself fairly easily or just add the powders to drinks, soups, and foods.

I will share more about superfoods in future posts. Come back to visit soon.

Please leave a comment below and tell me what you liked about this “health-e-byte.”

To your health,

Pamela

 

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