GET YOUR GLOW CHALLENGE Superfoods

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Magdalene Richardson
5 years ago
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1 GET YOUR GLOW CHALLENGE Superfoods SUPERFOODS Super foods are foods that have beneficial qualities that have superior qualities to many foods we consume. These qualities typically include enzymes, high fiber, high protein, omega 3 fatty acids, and high in minerals. They typically aid in reducing inflammation, regulating metabolism, burning body fat, managing blood pressure, protecting against heart disease, colon cancer, and the prevention of degenerative diseases. There are vast arrays of super foods out there, including colorful vegetables, antioxidant rich berries, herbs and spices. You will start to hear more and more about various super foods and it s important to continue on this learning path to stay inspired on trying new things. For this lesson, we will be going over the following: Chia Seeds Hemp Seeds Raw Chocolate Maca Quinoa Spirulina Seaweeds: (Nori, Kelp, Dulse) Further Resources on others: Dark Leafy Greens (Kale, Collards), Beets, Avocados, Sweet Potatoes, Cabbage, Berries, herbs and spices, including parsley, mint, cilantro, cinnamon, cumin, turmeric to name a few. I. Chia Seeds Chia seeds are considered a super food because of their amazing ability to not only be high in omega 3 fatty acids, fiber, and incredibly satiating meaning they help you to feel FULL! They have been shown to lower cholesterol, stabilize blood sugar levels (excellent for diabetics), aid in digestion, and boost energy. They give you that I m full but don t need to take a nap kind of full feeling. They are a good source of protein, especially for vegetarians and consuming them on a regular basis has shown to decrease belly fat due to the balancing of blood sugar levels. Inner Glow Nutrition ALL RIGHTS RESERVED

2 2 Tbsp of Chia Seeds to 1 Cup of water soaked for 10 minutes add to a smoothie or have as a porridge as is with berries, cinnamon, raisins, coconut flakes and some almond milk. Excellent snack to pack dry and pour in some water when ready to consume in the day. 2 Tbsp chia seeds contains 8 grams of fiber, 4 grams of protein, over 3000mg of Omega 3 Fatty Acids and 0 grams of sugar. II. Hemp Seeds Hemp seeds not only have filling amounts of beneficial fats that help to lose weight, but are also high in Vitamin E which has immune boosting qualities. Also being shown to stimulate memory, learning and brain function according to the University of Michigan as well as act as a digestive aid, or bulk-forming laxative, improving the consistency of stools, according to the Journal of International Medical Research. The University of Michigan has also shown hemp seeds to help with eczema, attention deficient-hyperactive, alleviating symptoms of rheumatoid arthritis; likely due to it s anti-inflammation properties. Add 2-4 Tbsp to anything: guacamole, salsa, sprinkled on salad, in soups, in spreads and dips, raw energy bars. III. Raw Chocolate The benefits of chocolate have been heard in the media now for a long time, but it s important to distinguish where the healing properties of chocolate are coming from and get the best quality source. And that is from the cacao pod, in its natural, unheated state. Known for it s high levels of antioxidants it helps to neutralize free radicals it is also known to not only improve circulation, digestion and cardiovascular function and also enhance physical and mental well-being. The theobromine found in chocolate helps stimulate the central nervous system and gives a boost of energy. Some people have a sensitivity to the stimulating effects of raw chocolate and therefore should consider consuming foods like carob powder instead.

3 1oz of raw cacao beans has approximately 9 grams of fiber and 4 grams of protein. Add raw chocolate powder to smoothies, blend with coconut oil and a little honey or agave to make a chocolate truffle mix for a quick chocolate fix, add to bars, trail mixes, or cookies. IV. Maca Maca Maca Maca! I always think of Waka Waka Waka from the muppets when I think of maca. Maca has been consumed for centuries in order to obtain more energy and avoid the mental or physical fatigue of normal daily activities. Harvested from the Andes in Peru, local Peruvians have been enjoying the benefits of the amino acids (precursor to protein), trace minerals, vitamins, fiber and fatty acids (an important fuel for our cells) that this root has to offer. I know, already sounds quite appealing. Black maca in particular has been found to increase energy and memory, while red maca is better known to regulate estrogen levels in the bones helping prevent osteoperosis. When taken daily, approximately 1 tsp/day, maca is also known to benefit women going through menopause or who have difficult times throughout the month with their menstrual cycles. In particular, symptoms of hot flashes, moodiness, depression and insomnia have been known to be alleviated through it s hormone balancing effects. The easiest way to consume maca is by putting 1 tsp 1Tbsp in a daily smoothie. It is already in VEGA brand protein powder and pairs nicely with raw chocolate. Enjoy in bars as well. V. Quinoa Quinoa is actually considered a complete protein as it contains 8 out of 9 of the essential amino acids. Essential meaning it must come from the diet (our bodies do not produce). The functions of these amino acids range from tissue growth and repair to hormone production, energy regulation, serotonin production, and balancing blood sugar levels in the body. Quinoa is also high in fibre, calcium, magnesium, iron, and is a relatively good source of vit E and several B vitamins. It is also gluten free, so excellent for people who have gluten intolerance.

4 Incredibly versatile: Enjoy in baked deserts, in salads, as a base for a sald, in a stirfry, as a side dish, in soups or with fruit for breakfast! VI. Spirulina Spirulina should really be on the top of the list as it is considered one of the top super foods. What is spirulina? Well, it s actually an algae. But the beauty of it is is it is considered one of the most bioavailable sources of protein on the planet. It is 60-65% protein, high in iron, Vitamins A, E, K and chlorophyll which helps build healthy blood resulting it more energy. It has been shown to help people feel more grounded, have better mental focus and clarity, strengthen the immune system and build a strong immune system. Many people who have started to consume spirulina on a regular basis credit it for reducing sugar and junk food cravings. Likely due to it s high protein content, it helps satisfy hunger for longer periods of time. A must food for vegetarians and vegans especially. Spirulina doesn t particularly have my favorite taste, but there are those who love it. I enjoy it in smoothies and tucked into super food balls. It also goes quite nicely with coconut water and slows the release of sugars into the bloodstream. Recipes and more info can be found at VII. Seaweeds Awe - Mineral rich foods from the sea! Mineral rich foods help us to counteract cravings. Filling up on seaweeds is a great way to aid in weight loss, increase energy and are especially known to aid in thyroid function, cardiovascular disease and even stress relief because of it s high levels of pantothenic acid, which helps supports the adrenal glands. Exhausted adrenal glands are what lead to chronic fatigue, a weakened immune system and ultimately can lead to feeling overly anxious or overwhelmed. Nori, Kelp, Dulse Nori can be made into sushi wraps, seaweed salads. Dulse goes great just torn into salsa, salads and Japanese style soups, like miso soup.

5 VIII. Further Resources Many foods have incredible health benefits. It is never ending! There are endless books and websites to check out so go for it. Keep learning!

Perfect Meal Plans - Super Food Synergy [ 1 ] Copyright 2014, Primal Health, LP

Perfect Meal Plans - Super Food Synergy [ 1 ] Copyright 2014, Primal Health, LP [ 1 ] Disclaimer This report is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their own doctors