Superfoods for Your Low Carb Diet

Eating a low-carb diet can seem very tedious at certain points. You may find yourself getting into a rut and eating the same old thing day after day or week after week. When you start to notice that you are planning the same meal over and over you may wonder how to change it up and still keep superfoods as a vital part of your plan. Here are some foods you may not be using, or using often, that can help you boost your low-carb diet.



Pumpkin

Pumpkin, canned or fresh, is an ideal superfood for your low-carb diet. It can be used at breakfast as a two-ingredient pancake with eggs. It can also be used as a mix in with applesauce for a fruit puree option or topping for other foods. You can use it roasted as a side dish at lunch or dinner and you can add it in steamed chunks or puree in different foods as well. It can literally be used at any meal or snack. You can even use the seeds as a superfood option as well. Pumpkin can help with vision issues, sleep problems, and offer you fiber into your diet that you may be missing.

Leafy Greens

Leafy greens are something you may think of when you think of salad. If you are on a low-carb diet, you may be interested to find out the different ways you can use leafy greens in other meals. Spinach for example, which provides a large amount of iron, can be used in low-carb egg based breakfast dishes. You can use kale in many forms including chips that you can easily make in the oven with a little salt. You can add other leafy greens to your meat based dinner meals as part of the vegetable sauté. Most of these greens are superfoods that pack a punch with iron and in some cases fiber and various folic acid benefits.

Garlic

Garlic is something that you may know has some benefits, but you may not think of as a superfood that can benefit your low carb diet. The aspect to remember is that some foods on low-carb have little to no flavor. The items we usually add to help with the flavor profiles may be either fattening or not low-carb friendly. Garlic can help with that. You can add it as a minced option, whole, or other form. Garlic is ideal to help boost your immune system, metabolism, and to help your body adjust if you are doing a complete lifestyle change including exercise.

These foods are fairly easy to find, but the reason they make the cut for low-carb diets is because they can be used in almost any meal and in several ways. Most of the superfoods can only be used a few ways, making them easy to mix into your diet but not as versatile as these options.

Share your ideas below and let us all know what you like to fit into a low carb diet.

To your health!

Pamela

Please follow and like us:
error

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

 

Please follow and like us:
error

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

Please follow and like us:
error

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

Please follow and like us:
error

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

 

Please follow and like us:
error

Signs That You Need More Superfoods

One of the easiest ways to find out what is going on with your body is to simply listen to your body. Get to know what you feel like on a daily basis. Learn what is not a good sign and what is just a sign of your body reacting and acting normally. This doesn’t take as long as you think, but the bigger issues come in when it is time to actually do something about the signs you are getting from your body. There are some signs that simply signify you need more superfoods in order to help with your body functions. Here are some of those signs.

Bloating

Bloating is one of the first signs that something may not be right with your body. It is also a sign that you should turn to superfoods as a first resort to help reduce the bloating and the pain that it may be causing. There could be any number of reasons for this issue, but regardless of the core reason, you can help it with the use of superfoods like yogurt, sauerkraut, and other fermented options. The fermentation of the foods acts as a probiotic that can break up toxins and other issues in the gut and help reduce the bloating.

Fatigue

A loss of energy is nothing new to most people. However, if that fatigue is chronic and ongoing you may be dealing with a sign that you need superfoods to boost your body and your system. Some superfoods that help with fatigue that is not caused by exercise or some other obvious source are pumpkin, pumpkin seeds, watermelon, and bananas. All of these deliver key ingredients that the body can use to transfer into energy making substances in the body and help with colon, intestine, and gut health.

 

Ongoing Upset Stomach

When you have an upset stomach, it could be because of something you ate or drank. It could also be the start of becoming sick or some other obvious reason. The problem comes when your body starts to give you signs that the ongoing upset stomach is a real issue that is not going away. One of the first things you can do is try a gut health superfood. Ginger is at the top of the list because it not only helps purge toxins from your system, it can also help repair issues in your stomach such as ulcers and it can help your digestion. You can also try Greek yogurt or regular yogurt for the probiotics to help ease your stomach and give it good enzymes as well.

These are issues that may happen on occasion, but it is when they are ongoing and become painful that you need to pay attention to. Keep in mind, superfoods will help clear up these issues but must be used on a routine basis for not only your body but for your overall health if you want to keep these signs in check and reduced.

Keeping a food journal is something that will help you keep a record of ongoing issues. This will be very helpful in recognizing ongoing issues or if something is an occasional problem.

To your health!

Pamela

 

Please follow and like us:
error

Low Fat Superfoods That You Can Eat

Trying to stick to a low-fat diet can be a bit difficult. You may find yourself eating bland foods or eating the same foods with little variety. If you know you want to stick to the low-fat lifestyle, you may want to expand your diet to superfoods that can boost other aspects of your diet. Here are a few of those superfoods and what they can do for you along with various ways to prepare each superfood.

Broth of Any Kind

Unless you are on a specific diet such as vegan, vegetarian, or others then you can use any kind of broth to help boost your diet. Most of the broths are low in fat and can be skimmed to remove extra fat if they are bone based. Broth has the benefits of the bone marrow and vegetables that are used to create the broth itself. You can gain vitamins, minerals, collagen, and gelatin. During the winter, many people replace a cup of coffee or hot tea with a cup of broth. You can also add the broth to rice if you are on a high carb diet or to soups for low-carb diets. Broth can be made in large batches ahead of time and frozen for later. To reheat it, just place it on a low heat on the stove or on defrost and low heat in the microwave.

 

Turnip

If you want to add a superfood that is a low-fat vegetable to your diet, then turnips may be the ideal one. Turnips offer several benefits beyond just the normal vitamins. They also offer a large amount of folate as well as fiber and magnesium. If you want to use the entire turnip, consider roasting the turnip bulb or root and cook the leafy greens. You can have a full meal of this alone if you are on a vegan or vegetarian. You can add fish or low-fat meats if you have no meat-based restrictions.

Apples

Apples are low in calories.  They are also full of fiber, soluble and insoluble, which helps you to feel full longer.  Apples are rich in vitamins C, B6, A and potassium.  Apples are very versatile.  They can be eaten as a low-fat snack, either raw or baked.  They can be sliced and eaten with low-fat nut butter or enjoyed in unsweetened applesauce.  For a healthy addition to a low-fat lunch, apples can be sliced and added to a salad of spinach and a few walnuts.

Turkey

Turkey is a very affordable and low-fat option for meat lovers. You can use it in the same way that you use hamburger meat or other ground meats. It can be mixed with low-fat options like pork as well to create meatballs and other meat dishes. Turkey takes on flavor easily, but because it lacks the fat of other meats, you will need to use stronger flavors like chili and paprika.

 

Most of these foods fit any budget. Broth may be a bit of an issue since you likely want to keep sodium intake down as well as the fat. If that is the case you can make it yourself, freeze it, and heat it up for later.

There are many other low-fat superfoods you can add to your diet if you are trying to lose weight or watch your calorie intake.  Stay tuned for updates.

Hope you are enjoying these short health-e-bytes.  If so, please share.  That is the ultimate compliment.

To your health!

Pamela

Please follow and like us:
error

Green Superfoods Everyone Needs

When you think of superfoods, you may think about berries, nuts, or even organic meats. You may not think about green vegetables or foods beyond the typical leafy greens. The truth is there are a lot of green superfood options that you can add to your diet that give you a vegetable boost as well as a superfood boost. This is especially valuable if you have a short list of vegetables or plants that you are aware of or that you eat, and you need to expand your dietary menu.

Kale

Kale is one of the easiest green superfoods to incorporate into your diet and everyone can do it easily. It is literally as easy as adding kale to your salad, dinner greens or different kinds of pasta. Just this simple addition can help greatly to push superfoods into your system. If you don’t like the bitterness of kale, you can opt to dehydrate the leaves and cover them in a bit of sea salt. This will give you an alternative to potato chips while boosting your system with a superfood.

Wheatgrass

Wheatgrass is something you can add to your juicing or green smoothies easily or take as a shot each day. By shot, that means taking it in a shot glass amount that is enough to boost you through the whole day. Wheatgrass is a literal grass and you may have noticed it at juice bars. It is kept in a small window planter style pot and is cut fresh as requested. You can grow this in your home, and it is easy to grow in most homes, regardless of the weather in the area. You can cut it as needed and one flat of the grass lasts about two weeks with daily use. I have to admit I have not used this green superfood yet but have read a lot about it.

Matcha Green Tea

Matcha green tea is a powder form of green tea that is bitter but has massive benefits for the body. You can drink this directly or use it in a multitude of recipes and methods. Green tea helps with weight loss and flushing toxins out of the system. Matcha green tea does this while also boosting vitamins and minerals into the system. You can even make desserts like mousse and cheesecake with the matcha.

These are just a few of the green superfoods. Try them first and then expand out to new options. Most of these options can be used in juices and smoothies as well as part of your main dishes. You don’t have to eat just salads to get your greens or your superfoods.

What green vegetables do you enjoy adding to your diet? Are they in the superfoods category?  My family and I like to experiment with new vegetables and learn new recipes to make to use them.  Share with us all what your favorites are and how you like to eat them.

To your health!

Pamela

Please follow and like us:
error

The Weight Loss Struggle

We all struggle with different nutritional and health issues. I started a health and wellness business after overcoming some health issues I was faced with. I went from surviving to thriving! My passion was to help others attain a better quality of life through nutritional intervention.  Several years have gone by and I started working a full-time job, didn’t have time to commit to my business and let it all go.  My how I regret that decision. 

About me: I am a wife, mother of two beautiful, healthy adult children and a business owner. I started my business from a growing passion to help people get healthier after I struggled with my health. Several years ago I was in a poor state of health, on four different medications and morbidly obese. My feet hurt at the touch and my joints ached. I was miserable most of the time.

One day a friend introduced me to a dietary supplement that helped my family and I get more fruits and vegetables our daily diets. Knowing that my family and I did not get enough of these very important foods in our diet each day we decided to try it. We haven’t looked back since. My family and I have been healthier, rarely sick, have more energy, healthier hair and nails and the list goes on. It was the best decision we have made. We saw ourselves eating healthier too.

Fast forward a little, I decided to start my own business, Health 4 You, to help other families attain better health.

In my quest for better health I discovered a weight loss & health management program that helped me to lose 80 lbs and gain control over my eating habits. It has been an amazing journey. I have made many changes in my lifestyle over the past few years and I have a passion to help others have a healthier life.

If you know someone who needs help, share my contact information with them. You could change their life!

Sincerely,

Pamela

Please follow and like us:
error

Superfoods that Are Safe for Babies

When you are trying to switch your family over to a different diet plan that is rich in superfoods, you may be wondering what to do with your babies. Younger children and babies, who are just getting off the bottle and moving to solid foods, still need to be careful with some of the foods out there. For example, honey is a common superfood but is not something that many pediatricians and nutritionists suggest for babies due to various issues. With that in mind, here are a few superfoods that are safe.

Bananas

Bananas are loaded with potassium and magnesium which are beneficial to babies. You can also prepare bananas in many ways to keep even picky babies interested. Of course, you can mash the bananas along with the fortified cereal for your baby. You can also make a simple two-ingredient pancake with banana and eggs. If the baby needs something in between or is teething, consider freezing the banana and blending it with a tad bit of formula or milk to make a quick and healthy ice cream that will help with teething pain.

Blueberries

Blueberries are known for their many health benefits.  They are packed with manganese, vitamins A, K, C, and B6 as well as being a fiber-rich food.  Blueberries also have resveratrol, which is found in red wine grapes.  They can be mashed and mixed into the babies’ cereal or eaten by the hand-full, depending on how old baby is.  Be careful to keep an eye on the little ones if you choose to let them eat the blueberries in their natural form.

 

Carrots

Carrots are loaded with various vitamins and minerals and are a great way to get a superfood to your baby’s diet. Carrots can be mashed, mixed with other foods, and can be steamed as a suitable first bite type of food. You can mix them in with other vegetables and with soups and noodles that your baby is learning to eat. Carrots that are in baby carrot form are easier for most children and they can be easily steamed and put through a baby food mashing device.

Greek yogurt

Greek yogurt is cool, soothing, and can help deliver probiotics to your baby’s tummy. It can help with digestion and give needed calcium as well. Greek yogurt can be found in many flavors as well. If you want to, you can also deliver it as a form of ice cream to help your baby reach for the yogurt later instead of much fattier and sugar ridden ice cream.

 

Sweet Potatoes

Sweet Potatoes are packed with rich nutrients such as beta-carotene, vitamins A and C, calcium, magnesium, and potassium.  They are also are sweet tasting which makes a nice treat.  Sweet potatoes can be mashed and mixed with other superfoods to make a yummy meal for baby. Sweet potatoes are also loaded with fiber so start off slow with this yummy superfood to make sure your baby can digest and handle the extra fiber.

These foods should be given to babies in a pure or organic form. If you do mash the superfood, make sure you keep it pure. Try not to buy additives, preserved foods, or processed foods since you can’t guarantee what is in them. Go with fresh, steamed, and mashed with just a bit of formula or breast milk.

As with any food you are introducing to your baby, keep a record of what they are eating so that you will recognize whether they may be having an allergic reaction to any new foods you give them.  This is just a smart thing to do.

To Your Health!

Pamela

 

Please follow and like us:
error