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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Three Superfood Food Bowl Ideas

When you think about superfoods, you probably think about juicing, powders, capsules, and smoothies. You probably don’t think about actual food bowls that are full of the superfoods you need in a day. If you are trying to have a well-balanced and solid meal, you can choose to go with a superfood bowl. These bowls contain three or more superfoods to create a full meal with a medium to low caloric intake and high nutrient output. If you have never tried a superfood bowl, consider these three bowls to get started.

Super Packed Breakfast Bowls

You may be under the misconception that the only type of superfood bowls available is for dinner or lunch. The truth is, you can incorporate superfood food bowls into your morning routine. Use traditional rolled oats in an overnight oats recipe as the base for your bowl. Add a cup full of mixed nuts such as walnuts and almonds. Add one cup of berries that are suitable for your goals. For example, blueberries are ideal for memory boosting and anti-aging goals. To finish off your bowl you can add chia seeds or Greek yogurt and honey.

Sprouting Superfood Bowls

One of the leading superfoods that most people try to incorporate into their routine is sprouts. Sprouts are easy to grow yourself and easy to find at most farmer’s markets and health food stores. You can use various forms of bean sprouts mixed with chia seeds, leafy greens, nuts, and ginger or fruit-based dressing. These superfood bowls are ideal for lunch or very light dinner if you are short on time or just need to pack in the nutrients and not calories. If the sprouts are not enough, add some heft to the bowls by adding cubed sweet potatoes or quinoa.

Avocado Smoothie Bowl

If you like the feel and taste of various soups, then an avocado smoothie bowl may be an ideal way to get superfood food bowls into your daily eating routine.  These bowls are incredibly easy to make and can incorporate more food than you think. Start off with an avocado and a little olive oil in a blender. Mix them until creamy then add kale, chia seeds, or Greek yogurt. You can heat this mixture and serve as a soup with sprouts, nuts, or both on top to finish them off. This is an ideal superfood food bowl for colder months when soups and stews are a welcome change.

If you are concerned about how to incorporate these superfood food bowls properly, remember that most of the vegetables or fruits can be prepared ahead of time and stored in the refrigerator. There may be some nutrient loss, but it will be small and unnoticeable if you are on a healthy superfood routine and exercise plan.

Do you have a few superfood bowl ideas?  Please share them below with out community.  We’d all love to hear your ideas.

To you health!

Pamela 

 

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Four Superfoods for Juicing

Most people who juice at home tend to go with very basic juice mixes. These usually consist of something like apples, oranges, and carrots. In some instances, you may decide to add kale or another green leafy vegetable. The problem is that you may get into a rut with these juices and decide to leave juicing all together. Instead of dropping it and tossing the juicer away, consider these four superfoods to add to your juices to give them a kick and change them up enough to keep you interested.

Ginger

You may not think that ginger is suitable for juicing, but it can be a great spice to add to give your simple juices a kick. One of the most popular methods to add ginger is into a sunshine juice which consists of orange, apple, and pineapple juice. Add ginger food-grade drops, ginger powder, or fresh ground ginger for an added spice and kick. It can change the flavor and give your basic juice a boost. It can also be made ahead of time if you are looking for a way to add juicing to your meal prep plan.

Chia Seeds

Chia seeds are a superfood that many people avoid because they don’t like the texture of the raw seeds in their juicing. If you want to add chia seeds, but also don’t like the raw texture, you do have another option. Simply soak your chia seeds overnight in either water or some of your leftover juice from a previous juicing session. The chia seeds will soften and will blend better with your juice while still giving you the same nutrients. These should be added halfway through the juicing in order to blend them properly into the mixture.

Pomegranate

Pomegranate is another superfood that leaves people a little perplexed on how to incorporate them into juicing recipes. These are actually easier than you may think. Simply open your pomegranate and spoon out the round ball-like seeds. These are what you add to your juicing. You can add them in between two hard components or at the end of the juicing process to incorporate them as much as possible. If you decide you don’t want to cut and spoon out the pomegranate seeds another option is to have frozen pomegranate on hand.

Watermelon

Watermelon is one of the juices that can stand on its own and give you great benefits as a simple juice to break up the juicing recipe rut. Watermelon gives hydration and energy boosts naturally and has been noted by some to be a bigger boost of energy in the morning than even coffee provides. You can jolt this juice up a bit by adding chia seeds, other superfood fruits, and ginger.

There are many more superfoods, superfood rich powders, and mixes that you can add to your juicing. By just thinking outside of the box, you can make subtle changes to your juicing recipes that will keep you interested and change the taste for the better. These changes will also give a boost to your vitamins, minerals, and nutrient intake without heavily increasing calories.

Have fun experimenting with superfood options and juicing.  And enjoy!!

If you have juicing ideas, please feel free to share them with our community below.

 

To your health!

Pamela

 

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3 Great Superfood Smoothie Ideas

Smoothies are a great way to get all of your nutrients in one easy to drink meal. You can stuff them full of fruits, vegetables, superfoods, and even protein powders to give yourself the massive boost you need. You can also use them to fill the void you may have with vitamins and certain minerals throughout the day. Unfortunately, most people don’t know the many ways you can make smoothies to fit your dietary needs or tastes. Here are a few easy methods for how to make a smoothie and how to change up your superfood smoothies to give it a different flavor.

Milk-Based Smoothies

When you hear milk-based smoothie, you may think about typical dairy milk. The truth is, you can use any type of nut milk to make a smoothie and to fit with vegetarian or vegan eating habits. These smoothies are usually creamy and offer more of a milkshake feel to them. These are ideal bases for fruit-based smoothies and early morning smoothies where you need to add a calcium or protein aspect to your drink. These are fairly easy to make and require only a small amount of milk. Ideally, you will be adding your fruits or vegetables to the blender first and adding one-quarter cup of milk to start with. You can also drizzle your milk in throughout the blending process until you reach the consistency you want for the smoothie.

Yogurt Based Smoothies

Yogurt based smoothies generally use Greek yogurt that is thicker and has more superfood properties. Some of these yogurts already have some fruit added and are ideal in cases when you may want a certain fruit, like blueberries, but are unable to get them out of season. These smoothies usually use about a half cup of yogurt, or small yogurt serving, per blended smoothie mixture. If you feel that the consistency is too thick, consider using regular yogurt that is not as thick or more water-based fruits and vegetables.

Pure Juice Smoothies

Pure juice smoothies tend to use things like bananas as the base to replace the yogurt or milk. A banana, apple, and berry or mango smoothie is a prime example. To add liquid, you would use water until you reach the right consistency. Alternatively, you can also add fruit juice that has been premade or bottled.

These are only three of the ways you can use to make smoothies. There are many other ways that fit different eating habits such as vegan, vegetarian, and even flexitarian diets.

 

Leave your smoothie ideas below and share with our community.

To your health!

Pamela

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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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The Top 3 Fruit and Vegetable Superfoods

There are several reasons to add superfoods to your daily eating routine, including a decrease in inflammation. You can also greatly increase certain nutrients to your diet with superfoods that contain multiple sources of vitamins, minerals, and compounds. Once you make the choice to add superfoods, you may be at a loss of what to add to really boost your new diet routine and workout routine. Here are the top six fruit and vegetable superfoods and why you should be adding them to your routine.

Tomato

Tomatoes are used as a cancer-fighting agent in many superfood based recipes. They contain lycopene which helps fight heart disease and have large amounts of Vitamins A, E, and C. In fact, many superfood users resort to using tomato over oranges for their overall benefits. In fact, the combination of the vitamins is what helps fight cancer-causing agents. Tomatoes can be added as a juice, a mixture in soups and sauces, or eaten directly.


Avocado

Avocado is becoming increasingly common in many restaurants and grocery stores as a daily addition to any healthy eating routine. You can find it used in place of mayonnaise on sandwiches, part of sushi recipes, or mixed in smoothies to give them an extra kick. The superfood benefits of avocado are the multiple oils that are found within them. They also contain Vitamin E, folate, and lutein. Avocados can add creamy textures to most foods and can even replace dressings if they are mixed with other components such as olive oil and herbs.


Kale

Kale is a superfood ingredient you likely see in most of the recipes on the market. It is versatile and can be added to most fruit and vegetable smoothies. It is also easy to grow in and outdoors in most climates. You can choose to eat it directly in salads, or even dehydrate kale into chips for a quick on the go snack. The iron level in kale can rival that of most steaks and other meats, making it a primary iron source for vegetarians and vegans.

These top three superfoods are fairly easy to find year-round at most farmer’s markets and whole food stores. You can mix them into smoothies easily and you can juice the majority of them or add them to your juices for a kick.

 

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

To your health,

Pamela

 

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Superfoods 101: The Benefits, Uses, and Sources

Superfoods are something you see listed on powders, in drinks, and in most health articles across the Internet and through magazines. You may even hear about other people at the gym or in health circles talking about them. What you may not know is what superfoods are, how they can help your weight loss or health journey as well as where to find them easily. Here are a few things that you should know before you jump feet first into the world of superfoods.

Benefits of Superfoods

You may be wondering why you should even consider superfoods and what they can offer you outside of your normal eating routine. The major benefits of superfoods are the fact that they are loaded with more than one vitamin or mineral source. For example, a superfood would have benefits of anti-inflammatory components as well as being full of various vitamins. This means if you have a busy schedule, or you need as much nutrient benefit from food with little calories, then superfoods are ideal. An example of this would be if you were eating five different fruits and vegetables as well as taking supplements to get everything you need in a day. A superfood, or a few superfoods, could replace all of these foods and supplements and give you a more concise diet plan with fewer calories.

Uses of Superfoods

Superfoods can be used for a number of issues. Some of these issues include health issues like memory issues in the late afternoon or weight loss. Other issues may be more detailed like inflammation from working out or physical illnesses. Superfoods are used to cover a wide variety of issues giving you a more concise and natural source of anti-inflammatories, vitamins, and other nutrients that you are likely getting from unhealthy sources or chemical sources. You can use them in protein shakes, bars, and snacks. You can also use them raw, in juicing, or in smoothies. The uses are numerous and only limited by your imagination and your specific supplemental needs.

Sources of Superfoods

One of the misconceptions that many people have about superfoods is that the only source is through overly expensive protein powders and shakes. This seems to be especially true for people who have a hard time finding certain fresh fruits and vegetables throughout the year. The truth is, there are a number of sources for your superfoods that do not require raw sources or protein powders. Most superfoods can be found in capsule forms or powder forms that can be mixed into a capsule based on your needs. You can also find infused oils, essential food grade oils, and liquid drops containing superfoods. You are not limited to high-cost powders or to foods that are not in season and hard to find.

These are the basic things you need to know before starting the use of superfoods. These are only three of them. Before you follow a misconception, consider that superfoods are readily available in most forms and can be adapted to your needs with the right research and preparation.

There are a number of books about Superfoods.  I just started reading one recently called Super Immunity.  It is a very interesting and well-written book and the author Joel Fuhrmann, MD goes into detail how superfoods can boost your immunity, help fight cancer and other ailments.

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

To your health!

Pamela

 

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