Green Tea – The Benefits of Superfoods

 

We all know that drinking tea instead of a sugary beverage is so much healthier for us, but were you aware of Green Tea’s superfood status?

This antioxidant-rich tea has been used for centuries as a natural remedy to just about everything, but the main superhero here is Epigallocatechin gallate (EGCG), a powerful phytochemical found in the tea leaves that slow irregular cell growth, which is thought to possibly be able to help prevent the growth of some cancers.

It’s suggested to drink 2-3 cups of warm Green Tea per daily to receive the maximum amount of health benefits. One study shows that drinking it cold has fewer health benefits than it’s warmed counterpart (https://www.ncbi.nlm.nih.gov/pubmed/10837321) while another study shows that drinking it too hot could increase the risk of esophageal cancer (https://www.ncbi.nlm.nih.gov/pubmed/21517263).

So what’s the best way to enjoy it?

By simply steeping the freshly picked, unfermented leaves of the camellia sinensis plant in hot water and letting it cool just enough that it’s not piping hot.

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Pumpkin – The Benefits of Superfoods

Don’t be tricked – this popular Halloween gourd is actually one of the most nutritious fruits out there. (Yes, it’s a FRUIT!)

Their orange hue is derived from beta-carotene, a provitamin that is converted to vitamin A in the body. Beta-carotene is essential for eye health, it’s immune-boosting properties, and has also been linked to preventing coronary heart disease (https://www.ncbi.nlm.nih.gov/pubmed/10554676).

The best part? You can enjoy the benefits of pumpkin all year long, as canned pumpkin has 7 grams of fiber, 3 grams of protein (even more than a fresh pumpkin!), provides over 50% of the daily value of vitamin K, and yet only has 80 calories and 1 gram of fat.

However, the seeds are packed with so much protein, magnesium, potassium, phytosterols (which can reduce cholesterol and even help prevent some types of cancers), and zinc that studies suggest pumpkin seeds provide a number of health benefits. (Some of these benefits include blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and even helping to prevent depression!)

So let’s get cooking – what’s your favorite pumpkin dish?

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Ginger – The Benefits of Superfoods

Did you know that Ginger (the spice often used in oriental cuisine) is also popularly used as an alternative medicine for treating diarrhea, upper respiratory infections, hair loss, burns, and even reducing inflammation?

That’s not all! In one study, researchers found a 1-gram dose of ginger helped reduce nausea and vomiting caused by morning sickness (https://www.ncbi.nlm.nih.gov/pubmed/112750300).

Eating ginger raw or in capsule form daily might also ease sore muscles and potentially help alleviate the symptoms of arthritis due to the enzymes found in this root that play a key role in reducing inflammation (https://www.ncbi.nlm.nih.gov/pubmed/2501634).

Ginger can be consumed and enjoyed in more ways than I can list. Just remember that some forms of ginger (like powdered and raw) have fewer calories than others (did you know candied ginger is cooked in syrup and coated with sugar?!). Also take care of the pickled ginger on your sushi roll, as it’s packed with unhealthy sodium!

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

 

Eggs – The Benefits of Superfoods

A great source of omega-3 fatty acids, a single large egg is about 70 calories and is loaded with 6g of protein (making it a good protein alternative for vegetarians and non-vegetarians alike).

The yolks are quite spectacular and include lutein and zeaxanthin, two antioxidants that protect the eyes from damaging light and free radicals, as well contain choline, a B vitamin crucial in maintaining brain cell structure, sending messages from the brain to muscles, and maintaining metabolism and memory.

So should we eat the whole egg or just the yolk?

It turns out that for us to get the most nutritional value, eating the whole egg is often the way to go. Simply put, only those with high cholesterol might want to limit their egg yolk intake.

Be sure to pay a visit to your local farmer to get the freshest, most ethically raised eggs. Otherwise, the best eggs on your grocer’s shelf are those from pasture raised, free-range hens. (Don’t be fooled by the term ‘cage-free,’ as that simply means thousands of them are crammed feather to feather in a dirty warehouse void of sunlight and fresh air.)

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Pistachios – The Benefits of Superfoods

Did you know that a one-ounce serving of paleo-friendly pistachios has almost as much potassium as a small banana!?

Research also suggests that pistachios can significantly reduce levels of LDL cholesterol (the “bad” type) while boosting antioxidant levels, thereby lowering the risk for cardiovascular disease.

For a quick, healthy snack, stick to a one-ounce serving, which is about 45 unsalted nuts. If you don’t want to count, opt for the shelled variety as you’ll need to work more to eat them and thus, eat less than you would of the de-shelled. (A study found that people consume up to 41% more calories from pistachios when they don’t have to crack the shell and work for it! Read more here: https://www.ncbi.nlm.nih.gov/pubmed/21645565.)

They are great in salads, pesto, pudding, and of course, on their own!

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Turmeric – The Benefits of Superfoods

Along with the heart-health, immunity-strengthening, and overall positive physical benefits of consuming more superfoods, we’ve also observed an increase in the amount of attention surrounding our mental health and brain capacity.

It turns out that Turmeric contains curcumin which helps reduce our risk of Alzheimer’s disease!
The Alzheimer’s Disease Research Center at UCLA found that adding turmeric to your foods can help to keep your brain razor sharp and working at its very best. Turmeric can also offer you some protection from inflammation.
More recent studies have also been focusing on turmeric’s anti-depressive effects, and it’s been proven to improve symptoms of anxiety and depression when ingested regularly due to the presence of DHA, an omega-3 fatty acid.
This common spice has amazing healing properties that include being antioxidant, anti-inflammatory, immunomodulatory, anticancer, antibacterial, antiviral, antifungal, antiparasitic and having neuroprotective activities.
It really is a superfood!
More on the amazing benefits of turmeric in fighting depression here: https://mentalhealthfood.net/turmeric-the-new-prozac/

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Flax & Chia Seeds – The Benefits of Superfoods

Nuts and seeds are among the most beneficial sources of protein and nutrients for plant-based or vegan eaters, yet also contribute hugely to a regular diet too!

Among those seeds are Flax seeds as well as the ultra-chic (among the health conscious) chia seeds. Both of these are high in omega-3 fatty acids. This means they’re good for your heart.
Another reason they’ve earned their stance as superfoods is because of their high fiber content- they can boost the fiber content of many meals simply by adding them in!

There really are a million ways to enjoy them! Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie!

How do you like your chia seeds?

---

---

The humble chia seed is as versatile as it is nutritious, with endless potential for where you use them and what you mix them into!

With fibrous benefits and packed full of protein, there’s no way that chia seeds CAN’T be a superfood!
Try this easy Chia seed pudding recipe, and check out more healthy recipes and tips at the link below!!

Easy Chia Seed Pudding:

1. 2 cups coconut milk (homemade or natural)
2. 1/2 cup Chia Seeds.
3. 1/2 teaspoon vanilla extract.
4. 1/4 cup (or less) maple syrup (or sub any sweetener)
5. Optional: 1/4 teaspoon cinnamon powder.
6. Optional: Blueberries for the top
More like this:

http://lynnecampanaro.com/service/blog

---

---

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Watermelon – The Benefits of Superfoods

I’m curious – who can honestly say they knew that Watermelon would make it to the superfoods world?!

At only 48 calories per cup, watermelon is as nutritious for us as it is delicious!

It’s packed with essential vitamins like A and C and isn’t chock full of sugar like some of its other fruity counterparts.

It also packs a big dose of the amino acid citrulline, which helps the body produce yet another amino acid called arginine. (L-arginine essentially causes blood vessels to open wider for improved blood flow as well as stimulates the release of growth hormones, insulin, and other substances in the body.) Because of this, a study was launched and suggests that eating watermelon could potentially lower blood pressure, thus reducing the risk of cardiovascular disease (https://www.ncbi.nlm.nih.gov/pubmed/20616787).

It also turns out that the rind is full of powerful amino acids, so be sure to take a bite or juice it to receive the full amount of benefits watermelon has to offer.

For the most flavorful and freshest slice, look for local watermelon during June through November and refrigerate and eat a cut watermelon within seven days, as the lycopene content decrease significantly with each day of storage.

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

Wild Salmon – The Benefits of Superfoods

Research suggests that a healthy dose of omega-3 fatty acids can help reduce the risk of cardiovascular disease, and there is no shortage of them in well-raised Salmon!

In fact, ample servings of Salmon dishes out your recommended intake of omega-3s including DHA, the Docosahexaenoic acid attributed to improving cognitive function, specifically in middle-aged adults.

But that’s not all…

Salmon also packs 17 grams of protein per each 3-ounce serving!

Consuming fish does come with one catch, though, and that is that wild-caught is much healthier than farm-raised due to the higher-toxicity level of the water they live in.

For pregnant women, nursing women, and children, a general rule of thumb regarding any fish is only to consume fish that are lower in mercury, such as canned tuna, catfish, or our catch-of-the-day, salmon.

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59

 

Cacao – The Benefits of Superfoods

If you take out the extra sugar content that dark chocolate contains, you’re left with the good stuff – pure unadulterated cacao.

Cacao is believed to be a super beneficial medicine with more than 300 beneficial compounds. The bad news here is that many of the products that are made from cacao destroy their beneficial qualities through processing, cooking, or refining them. Most milk chocolate bars, for example, are more sugar and hydrogenated oils than they are cacao. Look for high levels of cacao and a minimum of processing.
Cacao has been shown in studies to increase the levels of neurotransmitters that specifically help us to feel happier and give us a positive outlook on life. The cacao benefits include:
• Serotonin – Raw cacao increases the levels of serotonin and acts as a natural antidepressant.
• Endorphins – Cacao also increases the secretion of endorphins which leads to a sense of well-being.
• Anandamide – Sometimes called the “bliss” chemical. Raw cacao has a compound that increases the levels of anandamide in the brain and enzymes that slow the breakdown of anandamide. This helps to give us longer periods of relaxation.
• Phenylethylamine (PEA) – This natural compound is made and released by the brain when we are in love. PEA is an anti-depressant, mood elevator, and helps to increase our levels of alertness and focusing abilities.

Feel free to sign up for my newsletter for more great tips and get your free copy of To Always Feel Great In Your Little Black Dress http://eepurl.com/dtZU59