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What are Superfoods?

Goji Berries

Superfoods are a special category of foods found in nature. By definition, they are sparse in calories and dense in nutrients, meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients we need but cannot make ourselves.

The most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!

Top 10 Superfoods:

1)      Apples

2)      Blueberries

3)      Beets

4)      Avocados

5)      Kale

6)      Kiwi Fruit

7)      Lentils

8)      Sweet Potatoes

9)      Walnuts

10)  Wild Salmon

These nutritional, powerhouse foods are loaded with nutrients crucial to a healthy, long life.

If you can include a variety of them in your diet every day, I promise they will change your life!

I have also included a few of my favorite superfoods that you may or may not have tried:

Chia Seeds:
Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. Chia seeds are loaded with omega fats, protein, antioxidants, and dietary fiber. They have a mild nutty flavor and, since they absorb liquid, they’re ideal for hydration and feeling full.  Check out this recipe for Chia Pudding:  https://www.mindbodygreen.com/0-9492/vegan-recipe-banana-strawberry-chia-pudding.html

Hemp Seed:
Hemp is a well-balanced, vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients, including abundant fiber, chlorophyll, vitamins, and omega-3 and -6 essential fatty acids. Sprinkle hemp seeds on salads and add them to smoothies for added protein. Just 3 tablespoons of hemp seeds will add 11 grams of protein to your smoothie.

Raw Cacao Nibs:
Nature’s chocolate chips

Cacao nibs are made from pure cacao beans that come straight out of the tropical cacao fruit. Cacao was a culinary treasure to Mesoamericans for thousands of years and touted as the “Food of the Gods” for its superior nutritional profile and exceptional flavor. Make a trail mix with shredded coconut, raw cacao nibs, dried cranberries, and a nut of your choice.

Maca:
Maca is a potent, ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, and combat fatigue. The maca root was prized throughout the Incan empire for its adaptogenic-like qualities that enable it to nourish and balance the body’s delicate endocrine system and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function, helping to balance hormones and increase fertility.  Add maca to smoothies for an extra energy boost.

Goji Berries: Goji Berries provide a number of important macronutrients, including carbohydrates, protein, healthy fats, and soluble fiber. There’s even more to this sweet, little, red berry including 18 amino acids, free-radical fighting antioxidants, carotenoids, vitamins A, C, and E, and more than 20 other trace minerals and vitamins including zinc, iron, phosphorus, and riboflavin (B2). Ounce-for-ounce, goji berries contain more vitamin C than oranges, more beta-carotene than carrots, and more iron than soybeans and spinach. Munch on these goodies as your afternoon snack.

Give one of these superfoods a try today to super charge your day!

Be Well,

Karen

Your Wellness Warrior

http://www.lifeoficoaching.com

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Eating Healthy When You Are Crazy Busy

Eating Healthy When You Are Crazy Busy

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I wanted to share some tips with you for when you are really busy but still want to eat healthy, because it makes you feel GREAT to keep eating healthy, right?!

And we aren’t going to let “being busy” stop us from feeling great, right?!

Well, I have some tips for ya on what you can eat to stay healthy when you are busy!

Smoothies.

So fast, just pour some coconut water, rice milk or hemp milk into the blender, then throw in your fruits AND some veggies (spinach, cucumber, romaine lettuce, just to name a few).

Add some protein if you like (hemp seed or chia seed, or maybe a scoop of hemp protein powder) and some healthy fats (avocado, coconut milk. or the proteins I mentioned before which also have you covered on the healthy-fat front!).

For extra flavor, add some vanilla extract or dash of cinnamon.

Salads.

Chop up a bunch of lettuce – romaine or red leaf – and add some spinach. Pile on some other veggies – tomatoes, cucumbers, carrots, radishes, sliced beets, bell peppers, onions…whatever you like.

Add some protein. Choose pumpkin seeds, hemp seeds, cooked organic chicken breast, kidney beans, sprouts, a hard-boiled egg, or salmon or tuna.

Make a quick dressing with stone-ground mustard, olive oil, and a couple sprays of Bragg’s Amino Acids (or just a bit of sea salt if you don’t have Bragg’s or can’t find it). Toss it all together and eat.

If you chop the veggies in bulk you can make a couple salads at a time, don’t add the dressing to them yet, and they usually last a couple days.

Know where you can get healthy take-out.

This could be from a nearby restaurant (I love my local Vietnamese restaurant and it’s really close and inexpensive) or you could find a place like Gourmet Any Day in Amesbury, MA, which I recently explored and am now in love with!! They prepare healthy food to go. I stopped by this afternoon and picked up a couple dishes to tide me over the next few days. They have many dairy & gluten-free dishes. Their portions will keep you on track but you can also get a medium or large size meal if you want to have extra leftovers.

No, it’s not quite as cheap as buying and preparing it yourself, but if you are a busy person (OR you just don’t enjoy cooking) and would just spend the money on junky fast food or pizza delivery, then it’s a much better value.

It’s always the small habits that add up. Don’t let yourself fall back into old habits that cause you to not feel so great!

I’d love to hear from you, too:  what do you like to eat when you are really busy?

Be well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

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