Superfoods

March 23rd, 2014

Some foods just have all around great health benefits.  Here is my list of foods I recommend to improve your health.  The next time you are in the grocery store, don’t be afraid to try them.  Find creative ways to incorporate them into your diet.  Each morning, I have a small bowl of Greek yogurt and add a teaspoon each of flax seeds and chia seeds, and a tablespoon of extra virgin olive oil (trust me, it tastes fine!).

• Flax seeds– A great source of omega-3 fatty acids “the good fats” which can raise your good cholesterol (HDL) and add a bit of fiber to your day.  Add a teaspoonful to your yogurt or oatmeal each morning.  Do not buy oils or pre-ground flax seeds as the health benefits degrade shortly after the seeds are crushed.  You can grind them in your coffee grinder or in a mortar or pestle before adding to your food.  I think of the taste as being “neutral” like sesame seeds.
• Chia seeds– Another source of omega-3’s and fiber.  When dry, they look just like poppy seeds.  After hitting liquid or the inside of your stomach, they expand almost like magic and can keep you feeling full.
• Extra virgin olive oil– I can’t say enough about the benefits!  Just be sure you get good quality oil and you take it uncooked.  The Mediterranean Diet recommends 4 tablespoons per day.  Heat destroys the valuable polyphenols which are the main ingredients which increase the HDL cholesterol.
• Kale– Amazing green vegetable full of vitamins C, K and A.  The fiber content of kale is far superior to iceberg or romaine lettuce.  A diet high in fiber can lower your cholesterol.  Add it to your salads, stir fry, or stews.  If you don’t like the texture or taste, chop it finely and add a dash of lemon juice.
• Green tea– Chock full of antioxidants, calcium and polyphenols.  Make sure to use good quality green tea (generally loose leaf tea is better quality than tea bags).  Try it iced with lemon for a nice refreshing summer drink.
• Tree nuts–  Very high in fats, but the good kind.  The recommended serving size is one handful (approximately 6 nuts).  Choose from a wide range of nuts.  The only nuts I would avoid are peanuts and cashews as these can actually raise your “Bad” cholesterol (LDL).
• Greek yogurt– Higher in protein than the traditional yogurt.  Protein keeps you feeling fuller for a longer period of time, and is a great source of energy for your body.  It’s a great snack for 3-4pm when you feel your energy is starting to drop.  Yogurt is also a probiotic food that contains good bacteria for digestive health.
• Honey– Replace refined sugar with honey.  Because it tastes naturally sweeter, you will use less of it.  The form of sugar in honey is not as readily absorbed by your body as refined (white) sugar.  If you get unfiltered honey made locally, it can actually help with your seasonal allergies.  Unfiltered honey can contain small amounts of pollen which can make your immune system desensitized to it, resulting in a “tolerance” for pollen when it enters your nose.  There also seem to be probiotic properties.  Isn’t it amazing that honey is essentially sugar water, but does not get spoiled even after being kept at room temperature for months?  It’s no surprise that bees intended this superfood as the first food for their young to get a good head start on life!
• Cinnamon– This spice is a common staple of pastries, but should be a part of our daily diet.  It can lower blood sugar levels.  Try adding a dash of it to your coffee in the morning.  You may find you won’t need to add any sugar, and it adds a whole dimension of flavor to your daily java.  Make sure you get good quality organic cinnamon as there are some retailers selling powder that is flavored bark of other trees.