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

 

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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 Paperback Review

Starting a superfood based diet plan means taking the time to get to know your foods. You not only need to know what superfoods are out there but also come up with meal plans that use the foods in a way that gives you the most benefit. For example, you don’t want to have meals that have superfoods only to be missing out on the nutrients you need the most because the superfoods you have chosen aren’t exactly focused on your needs. That is where the Superfoods paperback comes in.

What is the Superfoods Paperback?

The Superfoods paperback is a recipe book that is designed for meal planning and prep. It has enough recipes that keep things different and can keep you trying new foods. You can also easily see what the options are and determine if the specific recipes are not something you can do because of your ability to get the superfoods listed. The idea behind this book is to be more than just a list of foods that fall into the superfood category. This book strives to give you a detailed guide to the foods and how to use them properly to benefit you.

What Makes this Book Stand Out from Others?

There are several things that make this book stand out from others in the same superfoods category. One is that it is versatile. It is a guide, recipe book, and can fit into your menu planning and meal prepping. Another aspect of the book that makes it stand out is that it can be used to focus on certain issues you are having. For example, if you want to boost superfoods for weight loss or for fatigue, then you can use the guide portion of this book for that and then the recipes to make it practical.

How Practical is the Book for Daily Use?

The test of any book like this is how practical it is for your daily use or the use you have for it. If you want to use the Superfoods paperback as a guide, then it is ideal for that though you will need to take a bit to really read it. It isn’t a quick search guide. If you are using it for recipe and meal ideas, it is easy to apply and use. The biggest issue some people may have with this book is the ability to find the superfoods in an organic and fresh option near them so they can get the full benefits of the food.

Get your copy of “Superfoods: 150 Recipes to Inspire Health & Happiness” today.

 

 

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Three Superfoods for Anti-Aging Benefits

As you grow older, you start to look towards anti-aging options in your daily life. These may consist of everything from makeup to essential oils as well as superfoods. If you are trying to change your diet plans and incorporate superfoods that help with anti-aging or offer advanced anti-aging benefits then there are a few you can consider. In fact, you may already be ingesting some of these foods now and will find you only need to add more of these nutrient-rich anti-aging superfoods. Here are a few to consider for your own anti-aging routine and issues.

Blueberries

When you think of anti-aging superfoods you may be looking for foods that focus on your body, either internally or externally. The truth is, anti-aging also deals with your mind and memory as well. If you are concerned about your memory and have noticed some issues lately, consider adding blueberries to your diet. You can do this in dried or powder form, in juices, as part of superfood bowls, or as part of a superfood fruit salad. You can even incorporate them into salad dressings. In addition to anthocyanins, that aid with memory, they also have anti-inflammatory attributes that can help aging muscles and joints.

Avocado

The great thing about using avocados in your anti-aging superfood plan is the ease of which you can add them. One of the easiest ways to add avocado is to blend it to a cream form with a little of olive oil and then use it as a mayonnaise. This can also be done in salads as well as a replacement for many dressings. Avocados can be found year-round in most areas. They work in anti-aging due to their monounsaturated fats, normally called good fats, that help absorb and keep other nutrients in your body for longer. This means they boost your other superfoods to their maximum benefits.

Leafy Greens

Kale is one of the most popular forms of leafy greens used in anti-aging superfood recipes. They contain phytonutrients which prevent free radical damage to the body. They also help reduce heart disease and the risk of heart disease, which is a huge concern for most people looking at assistance with anti-aging. You can easily add kale and other leafy greens into juices, smoothies, and as a simple daily salad as well.

These foods can be added to your juices, smoothies, superfood bowls, and even as capsules that are taken throughout the day. Remember, most superfoods work best when used with a complete healthy eating diet plan and exercise routine.

There are so many healthier foods to add to your diet each day that we can’t possibly talk about them here but experiment and experience how these nutrient-rich superfoods make you feel and help you look younger.

I hope you enjoy adding some of these superfoods to your smoothies, salads or other dishes. And as always if you have ideas to add these superfoods to your diet feel free to share below.

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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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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