A Look at Superfoods: Garlic

Superfoods: Garlic

superfood-garlic

This Week’s Featured Superfood: Pomegranate

TRIVIA

  • The Fear of garlic is called Alliumphobia

WHAT’S IN IT FOR ME?

Garlic promotes endothelial health – This helps keep arteries from getting stiff.  The endothelium is an important part of our blood vessels, working ike a pharmacy to our bodies.  Just as long as you don’t block it with plaque.

Cardiovascular heath – Increases HDL while lowering LDL, lowers Triglycerides ,lowers blood pressure, and lowers platelet aggregation

Decrease inflammation – Contains a unique suffer compound which reduces inflammation

May improve bone health due to the zinc, manganese, and b6

Reduction in Stomach Cancer – A study in 2014 of the Korean population who consume garlic daily.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

B6 – protects the immune system, helps with PMS, has positive effects on metabolism, and is beneficial towards mental disorders, kidney health, hormone balance, helps adrenal function, helps in the the production of neurotransmitters

Selenium – Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system.

Summary: While I wouldn’t expect to ward off vampires there are many great reasons to eat garlic!  Garlic is an anti-inflammatory, anticoagulant, and anticancer superfood powerhouse and studies are still being done which show it may help protect against Alzheimers too.  Keep in mind that the more you cook it the lower the benefits and that for some it can upset the gut. Garlic in large doses  can reduce blood clotting so people taking anticoagulants should consult their physician.


RECIPES

How to Roast Garlic – The Kitchn

Garlic and Rosemary Grilled Chicken with Scallops – Bon Appetit

Roasted Garlic Soup – Guy Fieri

Garlic Roasted Potatoes – Ina Garten

Wok Fried Shrimp with Garlic – Saveur


A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/

https://en.wikipedia.org/wiki/Garlic


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

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A Look at Superfoods: Tofu

tofuSuperfoods: Tofu

A look at Tofu

TRIVIA

  • Tofu contains all 8 essential amino acids
  • Tofu’s first recorded use is 2000 years ago in the Han Dynasty
  • Tofu is made from bean curds, similar to how cheese is made
  • One acre of soybeans can produce 82, 368 crayons
  • Half of the worlds soybeans are grown in the USA
  • Tofu takes on the flavor of whatever it is cooked with

WHAT’S IN IT FOR ME?

Eating Tofu:

  • Lowers LDL
  • Has antioxidant properties which may reduce the risk of some cancers
  • Can decrease bone loss and increase mineral density during menopause
  • High in Phytonutrients
  • Is beneficial to the prostrate and does not put men at risk
  • Improves digestion

 

Calcium – Helps maintain and form healthy teeth and bones, helps with blood clotting, sending and receiving nerve signals, muscle health,  helps keep a steady heartbeat, helps with the release of certain hormones

Iron – Required for the production of red blood cells, helps take oxygen to all the cells of your body, binds with carbon dioxide to take it back to the lungs, plays an important role in the production of enzymes, contributes to normal cognitive function and immunity.

Magnesium –  Is important for muscle function and health, improves energy, and regulates of calcium, potassium, and sodium.

Protein – Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.

Potassium – Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Manganese – Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Selenium –  Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system

Phosphorus – Works closely with calcium for health bones and teeth, is necessary to make protein for growth and repair of cells, important for muscle contractions, steady heartbeat,  helps the body make ATP.


RECIPES

Tofu Recipes: Easy Tofu Snacks to Make All Week – Huffington Post

Fried Tofu with Spicy Ginger-Sesame Sauce – Food and Wine Magazine

BBQ Tofu Wings – Forks Over Knives

Agave Ginger Tofu and Veggie Stir-Fry – Purple Carrot

General Tso’s Tofu Stir-Fry – The Minimalist Baker


A look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

http://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

http://www.nasoya.com/tofu-u/classroom/soybean-fun-facts


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

A Look at Superfoods: Garlic

Superfoods: Garlic

superfood-garlic

This Week’s Featured Superfood: Garlic

 

TRIVIA

  • The Fear of garlic is called Alliumphobia
  • The stronger the aroma, the stronger the benefits
  • Was an givent to ancient Olympic athletes in Greece as a performance enhancer
  • Dates back to 2000 BC in China
  • British Royals never eat garlic out of a concern over bad breath.  The chef is to never use it
  • The juice is used as an adhesive in mending glass and porcelain
  • For centuries it has been believed that garlic wards of evil, especially werewolves, demons, and vampires
  • In Buddhist tradition garlic is thought to stimulate sexual and aggressive desires which could disturb meditation

WHAT’S IN IT FOR ME?

Garlic promotes endothelial health – This helps keep arteries from getting stiff.  The endothelium is an important part of our blood vessels, working ike a pharmacy to our bodies.  Just as long as you don’t block it with plaque.

Cardiovascular heath – Increases HDL while lowering LDL, lowers Triglycerides ,lowers blood pressure, and lowers platelet aggregation

Decrease inflammation – Contains a unique suffer compound which reduces inflammation

May improve bone health due to the zinc, manganese, and b6

Reduction in Stomach Cancer – A study in 2014 of the Korean population who consume garlic daily.

Manganese –  Benefits bone formation, balance of sex hormones,  important in thyroid function, absorption of calcium, metabolism of fat and carbohydrates, helps the immune system, and is important to function of connective tissues.

Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

B6 – protects the immune system, helps with PMS, has positive effects on metabolism, and is beneficial towards mental disorders, kidney health, hormone balance, helps adrenal function, helps in the the production of neurotransmitters

Selenium – Our bodies need only trace amounts, but it plays an important role of preventing cellular damage from free radicals and supports a strong immune system.

Summary: While I wouldn’t expect to ward off vampires there are many great reasons to eat garlic!  Garlic is an anti-inflammatory, anticoagulant, and anticancer superfood powerhouse and studies are still being done which show it may help protect against Alzheimers too.  Keep in mind that the more you cook it the lower the benefits and that for some it can upset the gut. Garlic in large doses  can reduce blood clotting so people taking anticoagulants should consult their physician.


RECIPES

How to Roast Garlic – The Kitchn

Garlic and Rosemary Grilled Chicken with Scallops – Bon Appetit

Roasted Garlic Soup – Guy Fieri

Garlic Roasted Potatoes – Ina Garten

Wok Fried Shrimp with Garlic – Saveur


A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!


Sources

Inflammation Solution By Dr. William Sears copyright 2015

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/

https://en.wikipedia.org/wiki/Garlic


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

A Look at Superfoods: Avocado

Superfoods: Avocado 

avocado

A 16 week look at Superfoods

 


This Week’s Featured Superfood: Avocado

Avocado’s can sometimes be vilified because of the high fat content, but have no fear this superfood is here to save the day!  Avocados contain 20 essential nutrients, have more potassium than bananas, and contain vitamins A, Bs, E plus folic acid.  Enjoy, but as with anything remember moderation.

Mono-unsaturated Fats –  Shown to be beneficial to the heart when eaten in moderation and a replacement for saturated fats (though recent research is showing saturated fat to be safer than once thought).  Can help lower LDL cholesterol and reduce risks of stroke and heart attack, may improve function of blood vessels and may help insulin levels

Potassium –  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.

Vitamin C – Good for eye health, cardiovascular health,  repairs and regenerates tissue, decreases LDL, decrease triglycerides, is an antioxidant working against free radicals and may protect against certain types of cancer.  Vitamin C also may help reduce the effects of nitrates in food and aids in the absorption of Iron.

Vitamin A – Vital in the growth of bone, key for good vision, important for a healthy immune system,  helps our skin and mucus membranes by protecting against bacteria and viruses and is helpful in reproduction.

Lutine -Zeaxanthin –  may help prevent age related Macular Degeneration and cataracts and may help prevent clogging of the arteries of the neck and may help the health of your skin.

Magnesium – Is important for muscle function and health, improves energy, and regulates of calcium, potassium, and sodium.


Recipes

Spicy Avocado and Peas Tea Sandwiches – Food and Wine Magazine

avocado Hummus Dip – Food and Wine Magazine

Avocado Baked Eggs – Six Sisters Stuff

Pink Grapefruit and Avocado Salad – Eating Well Magazine

Good Green Tea Smoothie – Eating Well Magazine

and don’t forget Avocado toast and Guacamole!


What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

A Look at Superfoods: Berries

Superfoods: Berries

Strawberries

A 16 week look at Superfoods

What is a Superfood?  A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

  • Nutrient Dense
  • Nutrients that have proven benefits
  • Made by nature, not a factory
  • Taste good & satisfying
  • May be able to be prepared in a variety of ways
  • Contains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

This Week’s Featured Superfood: Berries

Berries are full of phytonutrients, antioxidants, and packed with vitamins.

  • Blueberries – The super berry of the berries, they have anti-inflammatory nutrients and have been shown to  improve the neurotransmitter function of the brain, help blood flow and cardiovascular health, lessen the risk of cancer, improve memory, improve vision, and decrease belly fat.
  • Strawberries – High in phenols, high in antioxidants, especially Vitamin C.  May be helpful in preventing cataracts and macular degeneration, cancer fighter and prevents collagen destruction and inflammation thereby helping with wrinkles
  • Blackberries – High in cancer fighting compounds,  may help lower cholesterol, prevents collagen destruction,  high levels of antioxidants, helps with digestive health, and heart health.
  • Cherries – May promote cell and tissue health as well as reduce arthritis pain, help us sleep better, prevent wrinkles, reduce belly fat, lower risk of stroke.

In addition to these berries try some less common berries such as goji, bilberries.  Each berry has its own unique set of phytonutrients and antioxidants, so mix it up and add a wide variety of berries into your diet and enjoy this superfood.


How to get more berries into your diet

Add them to yogurt, cereal, or as toppings on pancakes or make a smoothie.

Spinach and Strawberry Salad

Blueberry and Kale Grain Salad

Baby Kale and Blackberry Salad

Grilled Salmon with Quick Blueberry Pan Sauce

Berry Superfood Smoothie Recipe

1 cup of greek yogurt*

1/2 Blueberries*

4-5 Strawberries*

1/2 cup Blackberries*

Vanilla or Strawberry protein powder, my favorite is Shaklee Life Shake

A handful of ice

1/2 banana

1 cup spinach*

Additional liquid to make smooth: Pomegranate* juice,milk, apple juice,  other.

Blend until smooth adding the additional liquid of choice to reach the consistency you desire.

*Superfood