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.

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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.

 

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To your health,

Pamela

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Less Common Superfoods You May Not Know About

I’ve been reading a lot more about superfoods. A lot of people don’t understand what they are and the power they have toward good health. When you start to add superfoods to your daily diet routine, smoothies and juicing you may be focused on the more common superfoods. These are the ones you see in the vast majority of dieting books and recipe books. There are some less common superfoods you may not know about. Here are a few of them, how to add them to your diet routine, and what each one can bring to your daily health.

Turmeric

Turmeric can be used in a variety of ways to help with inflammation and to give a boost of antioxidants to the system. Turmeric can be found in powder form at most grocery stores and added to soups and stews. Another way to use it is to cook it with a small amount of water. Bring the mixture to a boil and stir over low heat until a paste is created. Take the paste and place it in an airtight container, putting the mixture in the refrigerator. Add ¼ teaspoon to warm milk and drink at least once a day.

Green Coffee Beans

Green coffee beans help with fat loss and can be ideal for adding at the beginning of a workout routine or dietary change. They also work as an anti-inflammatory to help with swelling in and around the joints. This can be ideal and work as a double shot to not only drop weight but also counteract the possible swelling that will occur from moving to a higher level of activity in the gym or during home workouts. You can use these like regular coffee or as an iced coffee drink mixed with fruits.

Green Tea

Green tea offers a variety of superfood benefits but is often overlooked as a tea for weight loss alone. The truth is, green tea can be used as a cancer-fighting superfood agent due to the number of catechins found in the tea leaves. The catechins have been proven to slow the development and growth of cancer cells in the body. If you don’t like the flavor of green tea, you can add it easily to most drinks or find it already mixed in superfood powders.

These are only a handful of the many uncommon superfoods you may not have thought of. You can find most of these superfood options at health food stores, whole-food style stores, and specialty markets online. Remember, if you can’t find them in a capsule form you can purchase vegetarian capsules and fill them yourself fairly easily or just add the powders to drinks, soups, and foods.

I will share more about superfoods in future posts. Come back to visit soon.

Please leave a comment below and tell me 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.

 

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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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Why You Should Start a Home Vegetable Garden

Have you ever thought about growing some vegetables of your own in a garden? A lot of people are experimenting with growing their own food because they want to have some of their favorite fruits and veggies hanging around the house. With a small amount of research, you will find that growing your own vegetables isn’t as hard as it looks, and the things you need are relatively inexpensive.

Below are five good reasons why you should start a home vegetable garden:

It’s Great for Your Health

Growing your own vegetables is really great for you. Part of the reason why is that the food that you grow at home isn’t going to be treated with the chemicals that are used to control the decay cycles of the food. Your food will be fully nutritious and fresh because you’ll be likely to have to use a more balanced nutrient-rich soil or hydroponic system to get the garden growing. Those nutrients will be passed to the plants which will be able to deliver their nutrition payload with every bite.

It’s a Relaxing Activity

Have you ever spent any time gardening? Most people feel that gardening is a relaxing activity and that in itself can be great for your health because relaxation helps you to stay healthy as well. As you spend time kneeling over your plants, you can feel a sense of pride that you’ve taken the initiative to foster the process of growth that will lead to some of the tastiest plants you’ve ever had.

The Fresh Fruits and Veggies Taste Better

Have you ever had a piece of fruit from the farmers market? The consensus is that the farmers market fruits and veggies taste better than the ones from the store. That could be for a variety of reasons, not limited to what companies spray on the food, and what they used to feed the plants.

You Know Where They Came From

Recently, it’s come out that many of the plants sold may have different origins than consumers expect. Food that comes from countries that don’t have as many safety regulations could be a serious risk of becoming contaminated at some point during transport. When these foods make it into the population, outbreaks of foodborne illness can break out and spread further.

It Saves Money

Growing your own food saves money. When you can grow your own veggies, you can rest easy knowing that when you run out, there will be another plant waiting for you to pluck it for a freshly seasoned meal.

Do yourself and your family a great service and start planting some really delicious and nutritious fruits and vegetables. If you have kids, get them involved with planting and taking care of the plants as they grow. They will love it.

 

If you enjoyed this “health-e-byte” please feel free to leave a comment below and tell me what you liked about it.

To Your Health!

Pamela

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