Super Foods

Now we know this one won’t come as a surprise to you, but let’s recap why. Kale is probably the most nutrient dense food you can find in terms of nutrients per caloric intake. Cooked kale offers more iron per ounce than beef and is far less in calories and contains no fat at all. Kale is a powerhouse of vitamins and minerals. If you aren’t a fan of kale, there are a few things you can try, but you should really find a way of using it every day. Finely chopped, it can be incorporated into soups, casserole dishes, stir fry, and pasta without being noticed. If you love fruit smoothies, it’s a great addition. If the large leaves and process of stripping the stems is too much for you, behold, baby kale! Smaller than spinach leaves, softer, and no prep work at all, it makes the perfect nutrient rich salad base!

MUSHROOMS

Most people are familiar with the health benefits of mushrooms, including the promotion of bone health and nutrient absorption, a natural antibiotic, as well as being a high source of protein, iron, selenium, fiber, water, and powerful antioxidants that boost the immune system. However, most notably is the aid in diabetes prevention and management. They are an ideal low energy food for diabetics as they have no fats, no cholesterol, low carbohydrates, high protein, and are full of vitamins and minerals. They contain a natural enzymes that helps break down the sugar or starch in foods. They also produce properties that aid in the functioning of the liver, pancreas, and other endocrine glands which, as a result, help to regulate insulin’s proper formation and regulation throughout the body. As it goes, you are either a lover or a hater of mushrooms; if you are a lover, great news! If you are a hater, you can increase your mushroom intake by pureeing them into pasta and pizza sauces, or finely mincing them into stews, chili, and soups. They will be almost undetectable even to the pickiest eater!

WALNUTS

Along with containing many other minerals and phytonutrients that provide cardiovascular benefits, walnuts are brain food! They contain a number of neuroprotective compounds such as a special form of vitamin E, antioxidants, folate, omega 3 fatty acids, and tryptophan which aids in melatonin production when needed. A study conducted showed walnut consumption may increase inferential reasoning in young adults. It was also found they improved memory, cognition, and motor function in test subjects. So make a big tub of trail mix with walnuts for your teens to snack on while they do their homework or keep some in your desk drawer for when that afternoon salty craving hits you like a ton of bricks.

SEEDS

Seeds, small but mighty. You wouldn’t think much of these little guys by their size, but they are actually quite nutritious. Flax, chia, hemp, sunflower, pumpkin, and sesame are great sources of omega 3s, antioxidants, protein, fiber, and bone health promoting compounds such as calcium, phosphorus, zinc, magnesium, and ALA. Flax, chia, and hemp are easy to incorporate into meals, sprinkle on salads, in a pasta sauce, or smoothies. While sunflower and pumpkin make a great snack on their own or in a trail mix.

AVOCADOS

You probably know that the avocado is trending right now, but do you know why nutritionist and health experts are obsessed with it, too? We could really write an entire article on why, but we’ll try to be brief and list all of the good things inside this green fruit. Avocados are filled with vitamins and minerals including more potassium than a banana, heart healthy mono-saturated fatty acids, 27% of your daily fiber needs, oleic acid which has been linked to reduced inflammation and cancer genes, lower bad cholesterol and increase the good, contains healthy fats that can actually increase

your absorption of nutrients and antioxidants from other foods, and can even help with a hormonal imbalance. If you or someone you know has severe menstrual symptoms, we suggest incorporating 1-2 ounces of avocado consistently each day, at least 7 days prior to the start and all the way through until the end of the cycle. You should see an improvement in just 2-3 cycles.

GREEN TEAS

If longevity and quality of life are important to you, drinking green tea every day is one of the simplest ways you can achieve that. Along with being loaded with antioxidants, it is rich in polyphenols that have effects like reducing inflammation and helping to fight cancer. It is great for the brain, containing the amino acid L-theanine which has anti-anxiety effects. It increases dopamine and the production of alpha waves in the brain. It has also been found that the catechin compounds in green tea can help protect your brain form long term neurodegenerative diseases such as Alzheimer's and Parkinson's. Many studies have shown that green tea selectively increases the burning of fat and boosts the metabolic rate as well. So as you can see, including this liquid gold into your diet as a world of health benefits on almost every aspect of the human body.

BLUEBERRIES

For such a small object, it’s quite incredible the nutritious punch these little guys give. Blueberries are jam packed with antioxidants and phytonutrients. Antioxidants act as free radical bounty hunters that prevent and repair damage, slowing the oxidative process. Both antioxidants and phytonutrients aid in preventing diseases. Experts say, if you make only one significant change to your diet it should be to include blueberries every day. Bring on the cobbler!!

OATMEAL

Naturally gluten free, full of protein and packed with fiber, oatmeal is by far the super hero of grains. In addition to these qualities oats contain some unique components – in particular, the soluble fiber beta-glucan and antioxidants. Study after study after study shows that increased fiber intake decreases the risk of colorectal cancer. Adding this grain to your daily regimen can lower your blood sugar levels, reduce cholesterol, and fight cancer in your gut. It’s a no brainer!

SALMON

For most people an omega six to omega three ratio of 4:1 is ideal (that’s 4 mega six’s for every 1 omega three). However, many experts say for optimal health you can go further in maintaining a 1:1 ratio or higher in omega threes. Most Americans are not getting enough omega threes and more than enough omega sixes. Salmon has the highest level of omega three with the lowest level of omega six, making it the best ratio if you are trying to up your omega three intake. Along with protein and omega three fatty acids, it delivers a plethora of health benefits including: B vitamins, potassium, selenium, and antioxidants. Because of these components, it may actually counteract the cholesterol it contains helping to reduce the risk of heart disease as well.

LEGUMES

Beans often get a bad rap because when not eaten regularly they can be a bit unpleasant on the gut. The majority of Americans are not getting enough fiber and this is why. As well as being high in fiber, which is so important in our protection against disease and cancer, beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk. Studies have also shown that people who eat more legumes have a lower risk of heart disease. Instead of keeping beans benched as a side on Taco Tuesdays, bring these disease fighting guys into the game and make them the main protein in your meal a few times a week.