By Marianna Duba M.Sc., Holistic Nutritionist
This is the time of year when the magic of the holidays has faded away and we feel fatigued, sluggish and heavy. Most of us include a lifestyle change in our New Year’s resolutions. We promise to eat healthier and exercise more, but how can we stick to our new plan?
The secret is to set realistic objectives that can be reached within a certain time period. When you achieve your goal, move on and add another change. This gradual approach will help you to become more consistent on your journey for optimal wellness.
Here is our suggestion for your first challenge. Start incorporating these five superfoods in your diet that are loaded with health supporting nutrients. You will feel better, improve your health, and be on your way to a fabulous 2014.
Superfood Number 1 – Coconut Oil
This wonderful oil has been given a bad reputation due to its saturated fat content. Most of this fat, however, is not the infamous long-chain fatty acids with it’s negative impact on cholesterol level, but rather medium-chain fatty acids (MCFAs), including lauric acid, caprylic acid and capric acid, with a variety of health supporting properties. MCFAs are easily digested and used for energy production instead of being deposited in fat tissues. Additionally, coconut oil can boost the metabolism due to its thermogenic or calorie burning effect, thus promoting weight loss. Studies have also shown that unlike other saturated fats, it can improve the ratio of “good” (HDL) to “bad” (LDL) blood cholesterol level. And that’s not all! Coconut oil is rich in antioxidant nutrients and its MCFAs provide antibacterial, antifungal and antiviral benefits. Recent research has also demonstrated that these fatty acids increase cognitive performance in Alzheimer’s disease.
So how do you include this impressive oil in your diet? As a saturated fat, it is less sensitive to oxidation than other dietary fats so it can be subjected to higher temperatures (it has a very high smoking point). These means that coconut oil can be safely used for cooking, baking, roasting and sautéing. It can also be added to smoothies, salad dressings, yogurts or simply spread with a touch of raw honey and ground cinnamon on whole-grain toast. It adds a delicious aroma to your meal!
Coconut oil also has beautifying properties. It can do wonders to your hair and skin when applied topically.
Finally, when looking for this superfood in the stores, choose an organic virgin or extra-virgin type which has not been treated with chemicals or heat.
Superfood Number 2 – Quinoa
The benefits of this impressive gluten-free, nutrient-rich “pseudocereal” outshine the qualities of other cereal grasses like wheat. Although we consume it like the other grains (wheat, rye, oat, barley), it belongs to the food family of spinach, beets and Swiss chard, hence the term “pseudocereal”. It is rich in manganese, magnesium and phosphorus, as well as folate. Unlike other grains, quinoa is well known for its high protein content that provides the full spectrum of essential amino acids. It also contains higher amounts of health supporting fats than any other grain. It contains antioxidants like quercetin, kaempherol and some members of the vitamin E family as well which ensures that quinoa is not vulnerable to oxidation when subjected to higher temperatures. Consequently, steaming, boiling or simmering will not result in nutrient damage.
There are many ways how to incorporate quinoa in your diet. It can replace pasta in your favourite pasta recipe. You can add it to soups, salads, or prepare it as a breakfast porridge with some nuts sprinkled on top. Sprouted quinoa can be used in sandwiches, while ground quinoa can be added to muffin recipes. It can be used safely as part of a gluten-free diet, however, its mild nutty flavour will be enjoyed by anyone looking for healthy alternatives to grains.
Superfood Number 3 – Sprouts
There are many reasons why you should start sprouting at home: it is fast (sprouts are ready in 4-6 days), relatively easy and cost effective. Not to mention, the health-supporting benefits of sprouts are priceless. It takes only a few minutes a day to cultivate fresh delicious organic vegetables in your own kitchen. These nutritional powerhouses can be grown all year round in a simple jar covered by a screen or some netting. The most common seeds used for sprouting are alfalfa, radish, broccoli, red clover, lentil, quinoa, pea, sunflower and mustard seed. In the process of sprouting, the protein, fibre, vitamin and essential fatty acid content of the original seed increases many times. All these nutrients are present in forms which is easily digested and used by the body. Moreover, sprouts provide a much higher amount of enzymes than fruits or vegetables, thus improving the efficiency of digestion.
If you want to find out how easy it is to prepare them, watch this video http://www.youtube.com/watch?v=KtH7Im1rWjs .
Sprouts can be substituted for lettuce on sandwiches, added to salads, topped on stir fried meals (heat will destroy their nutrient content, therefore they should be added after cooking), or enjoyed on their own.
Superfood Number 4 – Kale
Kale may not be the most appealing of all the vegetables with its strange looking curly leaves, but it certainly is a powerhouse of nutrients. As a member of the brassica family (alongside cabbage, collards and Brussels sprouts), it contains powerful phytochemicals with cancer protective effects. It is also high in sulfur-rich nutrients that support the liver’s detoxification pathways. Kale is loaded with eye-protecting carotenoids, bone-building vitamin K, immune-supporting vitamin C, and with calcium, iron, and manganese. Its high fiber-content has been shown to provide some cholesterol-lowering effects which can be enhanced by steaming the leaves before consumption. Cooking kale also helps to deactivate the goitrogens (substances that suppress the function of the thyroid gland). Lightly steamed kale can be included in salads, soups, stir-fries, or used in smoothies.
Superfood Number 5 – Cinnamon
The last superfood on our list has been used since the ancient times as a spice and medicine. It is best known for its ability to improve blood sugar control in type 2 diabetics by increasing glucose metabolism in the body and by improving the effectiveness of insulin. The anti-inflammatory compounds present in cinnamon can help with pain and stiffness in muscles and joints. Research studies have confirmed that this spice is also an effective anti-microbial agent. Cinnamon with its pleasant aroma can be used in baking recipes, smoothies, drink or sprinkled on top of yogurts and porridges.