Superfoods Safe for the Keto Diet

You may have heard of the keto diet, but you may not know exactly what it is or how it works. The keto diet is a very low-carb diet plan. The trick to this plan is that it uses the energy created by your liver in the form of ketones. Your body enters a state of ketosis, which means “fat-burning.” The idea expands from there depending on what type of keto diet you are on. Regardless of the one you may choose, there are some superfoods that you may want to add to boost the first few months of the diet and to help jump start your system. Here are five of those superfoods and why they will help.

Cinnamon

Cinnamon is a superfood that is ideal for the keto diet. You can use it for various methods including as a flavor enhancer for drinks and food. Cinnamon boosts metabolism and helps regulate your blood sugar. This can be vital if you are coming off a high carb diet to the keto diet. It will help you make the transition easier. Try using fresh ground cinnamon from cinnamon sticks if at all possible. This will give you the full potency of the benefits. You can use cinnamon in teas for flavor instead of sweeteners.

Sardines

Sardines meet the low-carb qualification for keto diets. They are easy to throw in a lunch bag and easy to add to your current meal plans. The benefits of sardines are very similar to most other fish with a few exceptions. Sardines can help reduce inflammation from workouts, change in diets, and other related issues. They also protect your bone health and help reduce mood issues such as minor depression and anxiety. If you need to get your fish oil or DHA in, this may be the ideal way to do it and avoid capsules.

Eggs

Eggs are something you will see a lot of on the keto diet. There are several reasons for this. The first is the versatility of eggs. You can have them as part of a low-carb keto-based breakfast, lunch, or dinner. You can also boil eggs for the week and split them up between various meals or snacks. Regardless of how you make them, eggs offer several superfood benefits. Eggs have a high amount of iron and contain vitamins A, B12, B2, and B5. They also contain 9 different amino acids. If you are going to add one superfood to your keto diet, this would be the one. You can add eggs to your salads or eat them by themselves.

Broccoli

Broccoli is found on many superfood lists and the reason is that of the multiple benefits it offers to various diet plans and lifestyles. Broccoli can be eaten raw, steamed, or roasted and still give you the same dietary benefits. It offers a high amount of Vitamin C and can be used as an alternative to citrus fruits with the same vitamin benefit. It can also help your body if you are on the keto diet while going through a pregnancy. My favorite way to eat broccoli is roasted in the oven with a little olive oil spritzed over the top and sprinkled with a little sea salt and pepper.

Tomatoes

Tomatoes are easy to find and easy to add to your diet. You can make something simple from them such as sauces, add them to your salads, or add them into certain lunch and dinner dishes. You can even use them in breakfast dishes. Tomatoes can help with brain function, diabetic health, reducing bad cholesterol, and help with sleep.

These are just a few of the superfoods that are safe for the keto diet. They are also foods that are easy to find at most grocery stores and easy to add to your diet on a routine basis.

Have you tried the Keto diet? What are some of your favorite Keto safe foods?

To your health!

Pamela

 

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Superfoods to Eat if You’re Vegan

Being vegan is not easy. You have to be careful about everything you eat to ensure it doesn’t have animal products of any kind in the ingredients list. For this reason, many vegans have moved to cook for themselves and sticking to strict locations and stores for their foods. If you are starting a vegan path, you may be trying to ensure that you keep your body healthy during the transition and that means adding superfoods. Here are a few of the superfoods to eat if you’re vegan to help give your body the healthy boost it needs.

Ginger

Ginger is something you should eat if you are vegan for several reasons. Ginger helps reduce stomach inflammation that can occur when you first start a vegan diet. This is especially true if you are coming off a heavy meat and dairy diet or if you are trying a raw vegan diet. Your body may go into a slight bit of shock and inflammation. You can add ginger to vegan soups, smoothies, and even juices. Try to get organic ginger and use the ginger root rather than getting a ginger powder since the powder may not have the potency you need.

Turmeric

Turmeric is usually used as a spice in things like curry. It can also be used to help with inflammation throughout the body including joint pain and inflammation following long workouts. People with fibromyalgia also use turmeric to help with inflammation. In addition to helping with this issue, turmeric can also be very valuable to vegans since it can help flush toxins from the body. The easiest way to use turmeric in your vegan diet is to mix it with warm nut-based milk such as almond milk. This mixture is called golden milk and can be consumed in 8 to 12-ounce amounts each day. This may be bitter, so you can add vegan vanilla or use nut-based milk that has vanilla in it to help cut the bitterness.

Sweet Potatoes

Sometimes, when you change to a vegan diet, you may not feel as full as you did on other diet plans or lifestyles. One way to combat this while sticking to your vegan lifestyle is to go with sweet potatoes. You can bake these ahead of time and add them in place of pasta to most meals. You can also have them alongside superfood-based vegetables or with sautéed spinach. You will notice that you feel filled up and satisfied. They will give you vitamins and minerals, but also will help you with digestion as well.

Keep in mind, most vegan foods do fall under a superfoods list. The ideal use of the superfoods would be to ensure that you are meeting your specific body needs. For example, you may want to focus on colon and liver health or on weight loss and thus take that focus to the right superfoods for you.

 

What are some tricks you have tried when eating vegan? Are there specific foods you enjoy or try to avoid? Share with our community.

To your health,

Pamela

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Reduce Inflammation with Healthy Superfoods

Inflammation is a huge issue for people from all walks of life. There is a misconception that inflammation is primarily something that elderly people or obese people deal with. The truth is, runners and yoga enthusiasts can experience inflammation just as much as anyone else. Expectant mothers also can experience inflammation as well. With that in mind, you may want to consider the types of superfoods that can reduce inflammation or help reduce it at the onset.

 

Turmeric

If your main concern and push to use superfoods is to help with inflammation, then you need to grab turmeric root or turmeric powder. This simple root, in organic or powder form, can help greatly to reduce inflammation throughout the body. The way it is normally used is by mixing it with a nut-based milk or whole milk. You can’t just add it directly, however. You will need to create a turmeric paste by mixing the powder with water and cooking on low heat on the stove. When you get a peanut butter thick paste, remove from the heat and let it cool. Use a third to half teaspoon in warm milk. Add vanilla to the milk if the bitterness is too heavy for you. Drink the milk one to three times a day depending on the level of inflammation in the body.

Tart Cherries

Cherries come in a variety of options. For inflammation, you need to find either tart or black cherries. The cherries can be eaten directly for inflammation assistance or made into a juice if the inflammation is more severe. You will need at least one cup of cherries, with the pits removed, or a cup of the juice. The cherries will help to reduce the inflammation and are especially helpful with foot swelling that expectant mothers tend to experience. It is also safe for pregnancy. You can find this in an organic vegan form already juiced at most whole and health food stores.

 

Salmon

You may not think of fish as something that helps with inflammation. The truth is wild salmon can help greatly due to the fish oils, Omega 3 fatty acids, and the DHA. By eating salmon at least once a week you can help reduce the inflammation in your body and keep it at bay.

These are just a few of the foods. They are the easiest to find and the most budget friendly. Keep in mind, you can look beyond superfoods themselves and look at superfood-based juices as well. These can also help with inflammation while giving you the boost of superfood that you need.

There are many more foods that help with inflammation but these few will get you started.

I hope you enjoyed this health-e-byte. If so, please leave a comment or share with someone who may need help with eating healthier.

To you health!

Pamela

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Stay Regular with These Superfoods

Irregularity is an issue for people who may have changed their diet and implemented exercise changes. Sometimes the change in foods can cause a bit of havoc in the body. You may also have constipation issues during pregnancy or with issues like IBS. If you don’t want to take over the counter medications to help with the irregularity, then there are some food-based options that can help. Here are a few of the superfoods that can relieve irregularity issues.

Prunes

Prunes are the number one food that is recommended by most doctors and in most natural constipation remedies. They are also recommended for expectant mothers that cannot take more heavy laxatives to help with irregularity. Prunes are simply dried plums that have retained their benefits. They can be eaten directly, taken in juice form, or taken in pill form as a gentle laxative.

 

Organic Honey

You may not think it would help, but organic honey can help immensely with relieving constipation. You can take a tablespoon of the sweet stuff directly or you can mix it into a tea. Keep in mind tea may be easier to swallow. You should not make the tea too hot since it may damage some superfood properties. Instead, try to drink the honey in a lukewarm tea, or any tea base will do. Also, make sure that it is organic as syrup you find in the store labeled as honey does not do the same and only delivers more sugar into your system. This can make things worse.

 

Dandelion Tea

You may have heard dandelions help with various issues in the body and as a superfood in salads to boost your metabolism and diet plans. What you may not know is that dandelion can be used in a tea form to help with irregularity. For this tea, you will use the dandelion flower and leaves steeped in hot water. Let the water cool down and strain the leaves and flower out of the mixture. Drink the tea. For a bonus, you can add the organic honey and get a double dose to help with extreme constipation.

Though you may not see the quick relief you would with some medications and over the counter options, you will see a gentle relief within an overnight or a full day. If you still do not receive relief, you may want to consider seeking a physician or natural consultant’s assistance.

I hope some of these superfoods help you when needed.

To your health!

Pamela

 

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