Superfoods That Are Considered Paleo

paleio-pizza

The paleo diet has many advantages including being naturally gluten-free and offering a low-carb option for people trying to drop weight. If you are on the paleo diet, you may be wondering how to give the eating plan a bigger boost to help jump start your workout or your weight loss. One of the ways you can do this is with superfoods. Here are a few of the superfoods that are considered paleo-friendly.

 

cod-liver-oil

 

Fermented Cod Liver Oil

Fermented cod liver oil is a superfood that is usually found in a capsule form. You can get the benefits of eating fish, but you can get an added boost from these capsules. Cod liver oil contains vitamins A, D, EPA, and DHA. This specific superfood is ideal for pregnant women as well. A key point to remember with this superfood is to buy the capsules in a dark bottle as the light will break down the oil and reduce the effectiveness. I personally choose to get my vitamins and nutrients from eating fish but for those who do not like fish, this is a good option.

 

bone-broth

 

Bone Broth

When you think of the potential that broth can bring to your diet, you may think that any broth will do. Well, that can be true for other plans like strict low-carb diets. However, if you are on a paleo diet you will want to stick to a bone broth to get the full benefits for both your paleo diet plan and for the superfood benefits. Bone broth gives you a burst of gelatin and collagen. It helps with gut issues that you may have during a new eating plan change. It will also help with hair and nail growth. Most people on the paleo diet will drink the bone broth as a replacement for a hot beverage, especially during the winter. Bone broth is super easy to make, simply put your bone of choice in the crockpot, cover with water and cook slowly for 12 to 72 hours.

Coconut Oil

Coconut oil is a staple in many diets lately, but it is the easiest to find and use on your paleo plan. Many traditional oils and cooking options are either hard to find, like duck fat or are not paleo-friendly. Coconut oil is easy to use as not only a cooking spray but also as a fat in baking and in fried options of paleo foods. The oil offers the ability to help your body get rid of yeasts that can be harmful to your system as well as fungus and some bacteria.

 

liver

 

Organ Meats

When you think of superfoods, you usually think of vegetables or fruits of some kind. You likely don’t venture into the world of meats and fish. One meat that is full of superfoods is organ meat. This can be any organ meat. Of course, the different animal organs will offer different benefits but there are some benefits that are shared regardless of the animal-like folic acid, vitamins A and B, and iron. Organ meats are full of vitamins and nutrients. Some examples of these meats that are paleo-friendly are liver, kidneys, and sweetbreads.

 

The reason these paleo-friendly superfoods should be considered above others is because of their budget-friendly nature and the ability to find them anywhere. They are easy to incorporate into your weekly meal plans and easy to prep.

 

I hope you enjoyed this quick summary of superfoods that are good for the paleo diet.

Pamela

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Superfoods for Your Low Carb Diet

low-fat

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

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

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

Garlic is something that you may know has some benefits, but you may not think of it 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 another 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 that 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

 

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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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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

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Superfoods Even Your Kids Will Love

Trying to get everyone in the family on board with a superfood eating plan can seem like an uphill battle. You may not be sure how to get yourself in order and on the plan, much less picky kids that only seem to gravitate to processed foods. You may also be under the misconception that there are no superfoods kids will love and that you can work into at least one meal a day. Here are a few to consider that even your kids will love and want to eat on their own.

Watermelon

Watermelon is one of the easiest superfoods to get kids to eat. This fruit has many benefits including memory-boosting qualities and energy qualities. In fact, juicing watermelon can give your kids a natural energy boost while also hydrating them. If you have a difficult time keeping your kids hydrated, this may be ideal. You can also juice watermelon during the season and freeze the juice in ice cube form. During the off-season, you can add the ice cubes to smoothies or melt them and add to morning juicing recipes or even jello for an added superfood kick. Watermelon can also be cut into funny symbols or animals with a cookie cutter to make eating it more fun.

Blueberries

If memory is an issue for your kids or if the concentration is a problem, consider blueberries as a kid-friendly superfood option. You can incorporate them according to the texture your children like. If they don’t like the blueberries whole, consider adding them to yogurt. You can also add them easily to smoothies and juices. Blueberries can be cooked into superfood boosting muffins or cakes as well. If you want something a little different, consider adding blueberries as a sauce to ice cream.

Pumpkin

Pumpkin is an ideal superfood to add to toddler and younger kids diets. One of the easiest ways to incorporate it is by mixing it with another superfood, apples, in a puree. You can put the puree into refillable pouches and let your younger children and toddlers eat those as a fruit pouch on the go. You can also make pumpkin and apple muffins, pumpkin and oats overnight oatmeal, and pumpkin and banana pancakes for a special superfood-packed breakfast. My family loves pumpkin baked into a cake. It makes the cake very moist and you are getting this nutrient-packed food even when eating a small piece of cake.

Cauliflower

You may be thinking there is no way your kids will go for cauliflower, but the truth is a lot of the presentation is in the preparation. For example, consider making a pizza with the cauliflower as the replacement for the pizza crust. It cooks the same, has the same texture, and can fool most children. You can get this superfood into your kid’s diet, and have them love it if they love mashed potatoes. Make a mashed cauliflower instead and you may be surprised how well it goes over. My family loves mashed cauliflower.

These are just a few of the options you have. Remember, a lot of the superfoods out there may not sound like kids would be interested, but it is all in the preparation. If you are still having issues getting your kids to eat superfoods, consider mixing them into juices as well as pasta and pizza sauces to incorporate them easily and get the full potential of nutrients to your kids. It can be done.

To your health!

Pamela

 

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Superfoods for Memory and Brain Power

When you first start using superfoods, you may be doing it to boost weight loss or to help with overall health in a new wellness plan. One of the things you may not think about is using superfoods to help with memory and brainpower. In fact, if you have been noticing a loss of memory or having issues concentrating, then superfoods may be the ideal choice. Here are a few superfoods to consider that can help with these issues and are easy to incorporate throughout your day.

Salmon or Salmon Oil

One of the leading superfoods for memory and brain power boosts is salmon. You may be a person that doesn’t like the taste of salmon or doesn’t eat fish for whatever reason. That means you are likely about to overlook this option but don’t do that just yet. There are ways to get salmon into your diet without cooking or eating fish. You can use salmon derived omega oils that come in capsule form. These can be taken easily in the morning or in the evening and will have the same effects and benefits as eating salmon would. This is also an ideal option if you are on a calorie-cutting diet and want to avoid salmon for those reasons.


Avocado

When you think of avocado, you may be thinking of it as something that is in sushi or on a salad. For that reason, many people avoid it. The truth is, you can get the memory or brain power benefits of avocado easily by simply using it as a replacement in some smoothies or as a replacement for high-fat options like mayonnaise on sandwiches. Avocado is also ideal for someone that has a hard time finding superfood fruits and vegetables due to their location since most stores do carry avocados year-round. You can also add it to your diet by simply ordering vegetarian sushi options that contain avocado. You can double up on the memory-boosting properties by getting a salmon and avocado roll option if sushi is something you enjoy.

Nuts and Seeds

You don’t have to stick to just a certain type of nut, like almonds, to get brain-boosting and memory-boosting benefits. Any grouping of nuts and seeds will offer you the same benefit. In fact, an easy way to incorporate nuts and seeds in your daily eating routine, and get the memory boost you want is to mix or buy nut and berry mixed pouches. Most nut companies make snack packs that can give you energy and memory boosts, especially in the afternoon when your brain starts to slow down and needs assistance.

These are just three of the most common memory boosting superfoods out there. You can find them easily, and in most cases in easy to use options like capsules and snack packs. This makes them even easier to add into your daily routine and give you that boost you need.

Do you have ideas you’d like to share regarding superfoods to help your memory? If so, please share below. Everyone will appreciate your sharing.

To your health,

Pamela

 

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Three Ways to Incorporate Chia Seeds to Your Diet

Chia seeds are something you may see in different drinks, health foods, and even in yogurt. This is due to Chia seeds having an enormous amount of benefits including 11 grams of fiber, 4 grams of protein, and 30% of the daily requirement of magnesium per serving. Though Chia seeds are included in a number of foods, you may be wondering how you can include them in your own daily diet without having to buy expensive premixed options. Here are a few ways you can use them today.

Overnight Oats

One of the easiest ways to incorporate Chia seeds into your diet is to add them in overnight oats recipes. The mistake many people make with this is to use the Chia seeds with a quick cook oat. You must use regular rolled oats for the recipe to turn out properly. Remember, you can add the Chia seeds at night as a topping or on top in the morning and you can heat the oatmeal if it is easier for you to digest. The seeds will become softer if you use them as part of the full overnight recipe but can add a crunch in the morning if you choose to add them at that time.

Juicing and Smoothies

If oatmeal isn’t something you enjoy, you can consider using the Chia seeds in juicing and smoothies. The concern for many people is the hard nature of the seeds and how they will break down in the smoothie or juice. If the texture is a turnoff for you, consider soaking the seeds overnight. You can do this in filtered water then drain the seeds and add them to the juice or smoothie. You can also soak the seeds in a juice if you like to give them a less watered down flavor.

Sauces

If you like a lot of pasta, even whole wheat or vegetarian versions, then you know the importance of having a sauce. Most sauces consist of pureed vegetables and other components, and Chia seeds can be part of that puree. You can add them at the beginning of sauces so they break down through the cooking process or you can soak them, just like with juicing and smoothies, and add them at another point during preparation.

These are only three of the ways you can incorporate Chia seeds into your own daily diet. Remember seeds, Chia or otherwise, can generally be incorporated in much the same way. So, think about how you would incorporate more common seeds and work from that point. Also, think about the ways you can incorporate them ahead of time, like in overnight oats, to reap the benefits without losing a large amount of prep time during your already busy schedule.

There are many other ways to incorporate Chia seeds into your diet. These are just a few to start with. I hope you enjoy trying Chia seeds.

If you have some ideas on how to add Chia seeds to your diet, share them below.

To you health,

Pamela

 

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3 Ways to Incorporate Ginger into Your Diet

Ginger is used in a variety of ways in many people’s diets including to help settle stomach upset during pregnancy. Though the spice is available in candied, powdered, pills, and tea forms many people are still not sure how to add it into their diet directly. If you are considering adding ginger into your new diet routine or health care routine, here are three ways to prepare and use it easily for effective results.

Teas

One of the easiest ways to add ginger into your diet is by using it in tea form. There are three ways you can do this. You can buy dry ginger and place a small amount into hot water, allowing it to steep for several minutes. The piece of ginger can be removed or it can be eaten at the end of the tea if you would like. You can also use powdered ginger. If you choose this option, you can place it along with other tea leaves in a tea infuser or alone in the hot water. You will need to strain the portion of the powder that does not dissolve easily. The third way is to purchase ginger in an already prepared tea form and follow the directions issued by the tea manufacturer.

Juicing

When you are juicing, you may wonder how to incorporate ginger into your juicing routine. The most common way is to put ground ginger into the juice at the start or end of the juicing process depending on what type of juicing machine you are using. You can also use ginger oil. If you choose to use a ginger oil or liquid, make sure it is labeled as food-grade as some are for stress relief or topical use and not meant to be ingested. You can also use powders in the juicing process but remember some powders may not break down completely and may cause a gritty texture in the final product.

Capsules

If you don’t want to add more to your juicing or teas, or if you don’t like the hot spice feeling that ginger can offer, you do have another option. You can use the ginger powder in capsule form. These can be purchased at most stores and health food stores throughout the country. All you would need to do is follow the directions by the manufacturer and take one to three capsules once to several times a day. Start off with the manufacturer directions and lower the intake if you feel it is too much or causing heartburn of any kind. Remember, it is a spice and if you have heartburn issues you will need to be cautious.

These are only three of the more common ways to incorporate ginger in your diet. Remember, ginger can be found in many forms including raw and in powdered form. This means they can be added easily to different aspects of your diet routine and in imaginative ways that are only limited by you.

I hope you enjoyed these ideas. If you have some ideas on using ginger, share below.

To your health!

Pamela

 

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