Health benefits of eating a plant-based diet

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Switching to a plant-based diet doesn’t mean that you have to become vegetarian or vegan and never eat meat or dairy. Rather, that you should proportionately choose to eat more of your foods from plant sources.

Fruits and vegetables are rich in vitamins, minerals, antioxidants and fibre. Fibre is a nutrient that most of us don’t get enough of, and it has tons of healthy perks–it’s good for your waistline, your heart, your gut and your blood sugar.

Health benefits

Weight loss

A plant-based diet is more likely to result in weight loss than a vegan diet. There’s plenty of research suggesting vegetarians tend to consume fewer calories, and thus weigh less and have lower body mass indexes than non-vegetarians.

Healthier heart

Eating a vegetarian diet may lower your risk of cardiovascular disease, and may improve other risk factors for heart disease by lowering your blood pressure and cholesterol, and improving your blood sugar control.

Lower diabetes risk

Roughly 387 million people are living with diabetes, and according to the International Diabetes Federation, that number is expected to soar to nearly 600 million by 2035. Type 2 diabetes is entirely preventable, and research suggests a plant-based diet can help ward off this disease.

Lower blood pressure

Research suggests that a diet loaded with fruits and vegetables can lower blood pressure.

Healthier looking skin

Cutting back on animal products also means skipping much of their saturated fats, which are notorious for clogging pores. Plus, many of the vitamins, pigments and phytochemicals in fruits and veggies contribute to healthy skin.

Lower cancer risk

Saturated fat and trans fat—found in dairy products, meat, and fried foods—can increase the risk for Alzheimer’s disease and other cognitive conditions. A plant-based diet avoids these foods and is rich in antioxidants, folate, and vitamin E, which may offer a protective effect.

Plus as an added bonus eating less meat and dairy products and more fruits and vegetables also means smaller environmental footprint.

With meat and dairy being the leading contributor to greenhouse gas (GHG) emissions, reducing animal-based foods and choosing a wide range of plant foods can be beneficial to the planet and our health.

If you want to make the switch to a plant-based diet, you can start by gradually reducing their meat and dairy intake.

Eating an entirely plant-based meal once a week, or swapping out one animal product for a plant-based one, can be an excellent place to start.

What you decide to eat or not eat on a plant-based diet is entirely up to you. For the most part, people on plant-based diets eat less of the following:

  • Fast food
  • Desserts and sweetened beverages
  • Refined grains: white rice, white bread, refined pasta, etc.
  • Packaged foods: cookies, chips, sugary cereals, etc.
  • Processed meats: bacon, sausage, etc.

Changing your nutrition is a powerful way to live longer, help the environment, and reduce your risk of getting sick. A diet high in fruits and vegetables can help to protect you against cancer, diabetes and heart disease.

There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them. When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal.

Pildiotsingu ultimate health bundle your super tulemus


How Processed Foods Affect Our Health

Multiple concerns have been recently raised about processed foods, including the profusion of processed foods and the threats they pose. Recent research has demonstrated that more than 60% of the food purchased annually in the US is highly processed.

Processed foods are the items that dominate the centre aisles of any typical grocery store including:

  • Sausages
  • Hot dogs
  • Bacon
  • Ready-made meals
  • Cereal
  • Canned goods
  • Chips
  • Soda
  • Candy and other packaged items
  • Cookies

The majority of processed foods are high in sugar content and other harmful ingredients that might trigger lots of health problems. Here are 5 ways overconsumption of processed food could be affecting your health:

Obesity

Highly processed meals are often packed with extra sugar, and we all know that sugar contributes to obesity, which can then lead to chronic diseases as consequences. Frequently, the word “sugar” lurks behind these words corn syrup, fructose, glucose, malt or maltose, honey, molasses, nectar, etc. However, any type of sugar, including those hidden, has no nutritional value, and contrary to what is believed, they even make your body more avid to consume even more calories.

Sugars are a type of carbohydrates, which the body fuels to get its energy. However, when you overconsume these types of carbohydrates, they are stored in the body—typically as fat that leads to obesity.

That’s because the eating sugary foods trigger a sense of pleasure and craving in your brain, like what is associated with drug addiction. That’s why you think highly processed meals are more delicious and experience subconscious cravings for them.

To keep your body healthy and avoiding obesity, you should moderate your sugar consumption. According to the 2015-2020 Dietary Guidelines, sugars should be limited to no more than 10 percent of daily calories equal to 12 tsp of sugar per day. But don’t let this amount fool you because an average can of soft drink contains about 10 teaspoons alone.

Metabolic Syndrome

Obesity might not sound a health issue for some people, but processed food consumption is also associated with metabolic syndrome, a set of risk factors that can trigger heart disease and type2 diabetes. Metabolic syndrome is diagnosed when you experience increased waistline with abdominal obesity, elevated triglycerides, low HDL (healthy) cholesterol levels, high blood pressure, or high fasting blood glucose.

The excess of sugars found in highly processed foods is the main culprit of several metabolic consequences.  Frequent spikes in blood glucose levels are one of metabolic syndrome that requires insulin to be stabilized. Over time, this can cause insulin resistance, as well as raising the levels of Triglycerides in the blood. The cumulative effects of these metabolic occurrences can increase the risk of developing heart disease and diabetes.

Autoimmune Diseases

Autoimmune diseases occur when our body’s immune system confuses healthy cells as unhealthy and prompts an attack against its own organs.

The most common autoimmune diseases are type1 diabetes, Systemic lupus erythematosus, Guillain-Barre syndrome, multiple sclerosis, rheumatoid arthritis, Crohn’s disease, Psoriasis, and Hashimoto’s thyroiditis.

Experts say that 70% of your immune system is found in your stomach. When the tight junctions between intestinal epithelial cells become compromised, they weaken the body’s defence line and can enable exposure of environmental toxins into the body, referring to a condition called leaky gut.

Scientists have shown that 7 common additives abundantly found in processed foods can destroy the tight junctions between intestinal epithelial cells and opens up the door for toxins to harm the body, which can raise the possibility of developing an autoimmune disease. These common additives foods are including glucose, salt, emulsifiers, organic solvents, gluten, microbial transglutaminase, and nanoparticles.

Colorectal Cancer

Processed foods can also raise the likelihood of developing colon cancer. This time, processed meats are the culprit, which include bacon, sausage, lunch meat, hot dogs, beef jerky or any meat product that has been chemically formed to stay preserved. The threat also includes eating red meat such as beef or pork.

Eating as few as 50 gr of processed or red meat per day can increase the risk of colorectal cancer by 18%. It is believed that the danger comes from either the chemicals used to preserve these meats or their cooking process, which both are associated with exposure to carcinogenic compounds.

Inflammatory Bowel Disease

Processed foods can also trigger inflammatory bowel disease, also called Crohn’s disease or ulcerative colitis. The culprit is a class of chemical additive known as emulsifiers, which are employed for extending shelf life. You can find them in nearly every processed food product, including bread, peanut butter, cake mixes, salad dressings, sauces, yoghurt, pudding, processed cheese, etc.

Emulsifiers even found in your household soaps or detergents because their primary function is allowing water and oil to stay mixed, either for removing grime or holding together food substances that usually would separate.

A recent study demonstrated that mice who were fed a diet simulating the emulsifiers found in our processed foods experienced changes in their gut bacteria that prompted several health conditions, including obesity, metabolic syndrome, and inflammatory bowel disease.

The reason for this connection is because the bad bacteria compromise the protective mucous layer that usually separates microbes from the intestinal wall, like how a detergent removes dirt, which triggers an inflammatory response and raised the incidence of these diseases.

What is a healthy diet

A healthy diet is a balanced diet. The purpose of eating healthy is not to starve yourself or to keep yourself deprived of your favourite foods, but to make yourself look and feel better while improving your overall health. A healthy diet helps protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including but not limited to such diseases as diabetes, heart disease, stroke and cancer.

Learning to eat healthy isn’t just about consuming the right foods, but also knowing how much and when to eat. A healthy diet will not only help prevent illnesses, but it will help prevent mood swings, forgetfulness and boost your energy levels. Poor diet, on the other hand, can contribute to a bunch of health risks like:

  • Being overweight or obese
  • Heart disease and stroke
  • Diabetes
  • Depression
  • High blood pressure
  • Tooth decay
  • High cholesterol
  • Osteoporosis
  • And much more!

You are what you eat!

What you eat goes into your system and affects the “mechanism” by becoming a part of it. Changes can either be good or bad for your health, depending on what you eat. These changes can affect the way you think, the way you feel and the way you act. For example, by consuming a large amount of sugar you are likely to get mood swings as the sugar levels change in your body. After consuming fast food you are likely to feel tired as your digestion slows down and most of your energy goes to digesting the food. Also, fast and fried foods tend to be much lower levels of vitamins, minerals and other essential nutrients while being higher in calories due to the high amounts of added sugar or fat in them.

What should be included in a healthy diet?

Water

Drink plenty of water! Water doesn’t just help us to stay hydrated but it also helps our bodies flush our systems of waste products and toxins. Dehydration can cause tiredness, low energy, and headaches. Consuming plenty of water can also be good for our weight as it is common to mistake thirst for hunger, so staying well hydrated will also help you to make healthier food choices.

Fibre

We need fibre in our diets is to keep our digestive system in good working order. Fibre also helps us feel fuller for longer, it can improve our cholesterol and blood sugar levels and can also assist in preventing some diseases such as diabetes, heart disease and bowel cancer.(4)

Protein      

Protein is basically an important component of every cell in the body. It is an important building block of bones, muscles, cartilage, skin, and blood. Protein provides us with energy and supports our mood and cognitive functions.

Fat

While not all fat is good for us, healthy fats provide us with essential fatty acids (that we can’t make ourselves but need in small amounts) as well as energy. Fat is required for a range of bodily processes and to maintain the normal structure of cells in the body. Fat also carries essential fat-soluble vitamins and is important for their absorption.

Calcium

As well as being good for our bones, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties.

When putting together your diet plan keep in mind:

Mix up your diet

Eating a variety of different foods has a positive effect on our health. If you continue to eat the same food over and over again, you will miss out on important nutrients. So make sure to mix up your diet!

Eat Small Amounts of Fat and Oils

Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats. Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol and your overall health. These fats can help lower the risk of heart disease and stroke, lower blood pressure, prevent abnormal heart rhythms and so on. Good sources of these kinds of fats are olive oil, avocados, olives, nuts, pumpkin seeds, tofu, soy milk etc.

Eat Moderate Amounts of Animal-Based Foods

Animal-based foods, such as meat, fish, poultry, eggs, milk, yoghurt and cheese should all be eaten in moderation. These foods are rich in protein, iron, vitamin B12 and niacin. Red meat is a great source of iron and zinc. Sausages and processed meat should be avoided.

Milk, yoghurt and cheese are rich sources of calcium. They also contain protein, riboflavin and vitamin B12. These foods contain usually quite a high percentage of fat, so the key is to eat in moderation!

Eat Plenty of Plant-Based Foods

Nature provides everything from air and shelter to food. Everything that grows from the ground (fruits, grains and vegetables) and is edible is generally considered good for us. Lots of common foods like bread, pasta, cereals come from things like rice, oats, barley, millet and so on. While some of these products have higher nutritional values than the others, none of these products are bad for us. When making a choice which plant-based products to prefer, keep in mind that wholegrain foods are usually a better choice as they provide us with more fibre, vitamins and minerals. Also, be sure to read the labels as some products that advertise themselves as “healthy” can contain large amounts of hidden salt, sugar or fat in them.

Drink plenty of water!

Things to avoid or consume in moderation

Salt and sugar

In moderation, neither of those two is harmful for us. Unfortunately, most of us tend to over-consume them without realizing. The recommended salt intake per day should remain less than 5 g (1). Keeping it less than 5g per day can help prevent hypertension, and reduce the risk of heart disease and stroke in the adult population. Reducing salt intake to the recommended level could prevent 1.7 million deaths each year (2).

In both adults and children, the intake of sugars should be reduced to less than 10% of total energy intake. Consuming too much sugar increases the risk of tooth decay. Excess calories from foods and drinks high in sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that sugars influence blood pressure and serum lipids, and suggests that a reduction in sugars intake reduces risk factors for cardiovascular diseases (3).

Processed Foods

During the last century, more and more processed food has been entering the market. This has resulted in more and more illnesses and an obesity epidemic. Processed foods are made to enhance the taste of foods, and yes they do carry out their function, but they are not healthy for consumption in the long run.

So what is a processed food? A processed food is any food that has been altered in some way during preparation. Not all food processing is bad and some processed food can be good for us as well. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. What makes the processed food less healthy is the fact that ingredients such as salt, sugar and fat are sometimes added to make the flavour more appealing and to extend their shelf life, or in some cases to contribute to the food’s structure, such as salt in bread or sugar in cakes.

Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt and fat as they may not be aware of how much has been added to the food they are buying and eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.

Alcohol

Alcohol is great every now and then, but if you’re having it on a regular basis you may want to reconsider. Drinking alcohol has a wide range of negative effects on a person’s health, both immediately and long-term. Red wine is commonly known to have some health benefits, however, this is purely in moderation! The key here is to ensure you are not drinking heavily or too regularly to have any lasting damage to your health.

So whether you want to lose a bit of weight or are just thinking about taking the first steps towards a healthier lifestyle, keep in mind that a healthy diet is a balanced diet.

References

1. Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

2. Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624–34.

3. Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 65–79.

Metabolic cooking review

How does metabolic diet work?

It works like metabolism. Your body learns to break down fat for energy. The diet focuses on reducing carbohydrates for weight loss, that leads to the production of ketones in the body which is believed to decrease appetite. The goal is to ensure that your body adjusts to burning fat instead of storing it.

What is metabolic cooking?

The Metabolic Cooking Program is a 9-book set with recipes that are designed to create a thermogenic effect on your body. The recipe book does not require that you use any fancy supplements, tricks, or starvation. All you need to do is prepare and eat healthy foods designed to enhance weight loss by using the best fat burning recipes and using them in a way that you can make sense of. You do not have to complicate things. This program aims to make everything simple for you.

The Metabolic Cooking Program includes several eBooks with information to help you achieve your ideal weight fast and easy.

If you are worried about finding foods that are good for your weight loss goals, you do not need to be worried. The program as a whole contains easy and quick fat burning recipes, which include snacks, entrees, side foods, and desserts. All of them have ingredients that will help improve your body’s “furnace;” therefore, all you need to do is cook and eat.

The Fat Burning Steps of Metabolic Cooking

  1. Know what is safe to eat- food combinations are crucial to optimize fat loss potential. This profile system tells you exactly what recipes are “fat burning friendly” at different times of the day so you never have to guess and you always know what is safe.
  2. Metabolic Adaptation Phenomenon Food Cycling- Rather than always choosing chicken, egg whites, and protein powder, the program introduce some new foods into your diet.
  3. Thermocharged Fat Burning Ingredients- It makes your food work for you! Choosing from the “Metabolic Cooking Approved” foods and ingredients list it ensures you boost metabolism just by eating. Immediately double your efforts by using unique food combinations that burns calories just by breaking down the foods you eat. These are foods that are guaranteed to burn fat so there’s no guesswork regarding what foods to pick when cooking your meals.

What is included?

  • 9 part cookbook with over 250 recipes that will teach you how to make your own tasty fat torching meals.
  • The “Nutri-profile” system, which makes it easy to see what nutrients you are getting out of each recipe
  • Leading cooking rules
  • Nutrition Guide
  • The Fat Loss Optimizer Guide loaded with all the information that you must know in order to burn fat faster and master the art of fat loss cooking and nutrition
  • The Metabolic Salad Builder to show you how to create the ultimate fat burning salads that will stimulate your metabolism so that you burn more body fat than ever!
  • The Supplements Optimizer Guide
  • Metabolic Cooking Quick Sheets
  • Bonus Cooking Video Series
  • Pre-made grocery lists, suggestions for purchasing ingredients and kitchen supplies
  • Bonus cookbooks & more

Who are the metabolic cookbook creators?

Dave Ruel

Dave is the most respected and trusted fitness cook in North America and is a firm believer that eating healthy to support your body goals DOES NOT have to be plain and boring.

He’s seen fitness enthusiasts go the usual route of steamed chicken, baked potatoes, and broccoli for every meal and has had the opportunity to teach them that there is a ‘better way’. With Dave’s approach, you’re never dieting, you’re just eating healthy because you love it.

Dave has a large background in helping others achieve their goals, be it fat loss or muscle building and is always learning new and innovative techniques to use in the kitchen.

Karine Losier

Karine, co-author of Metabolic Cooking is also known as the ‘Lean Kitchen Queen’ and has a strong passion for food, fitness, and culinary adventures. She gets excited about challenging the commonly used techniques that most chefs turn to while seeking out healthier alternatives. Simply put, she’s a real kitchen glamour renegade.

Karine isn’t just a bubbly little chef either. She’s holds a master’s degree in psychology so she is fully aware of all the psychological struggles that people face with regards to their eating habits and diets, thus why she knows the importance of good nutrition that tastes great and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.

Pros and cons of this program

Pros

  • Recipes are quick and easy to follow and prepare. This Cookbook is great guidance for both people with experience in cooking and absolute beginners.
  • Lot of different recipes! Over 250 recipes so it doesen´t get boring
  • All the recepies contain exact nutritional profile so you can know exacly how much calories, grams of protein and carbohydrates, and calories you consume.
  • The ingredience are simple and easy to find
  • Contains a variety of vegetarian recipes
  • If you don´t like the cookbook it has a 60-day money-back guarantee
  • Includes a handy supplement optimizer for hard gainers.
  • Includes a total of 20 bonus materials on top of the nine primary programs
  • It’s Family-friendly.

Cons

  • Not for people who really don´t like cooking and can´t stand being in the kitchen for more than 2 minutes
  • The principles and explanations of how and why each food boosts metabolism are not well defined.
  • Some of the videos take a lot of time to download.
  • Some recipes do not have the final picture of how the meal should look like

Conclusion

Metabolic Cooking is definitely worth the purchase if you want to stay in shape without staying hungry all the time. The program offers a large variety of recipes so there is something for every taste. For the price of only $29 you not only get nine books filled with dozens of recipes that you can use to prepare delicious foods, but you also receive a lot of valuable information.

I would recommend this cookbook to anyone who is hoping to lose weight using healthy and tasty food. With so many recipes to choose from, you can never go wrong.

Get Your Metabolic Cooking here

The Metabolic Diet: All You Need to know

There are several types of diets making the rounds in the nutrition industry. Each one promising you a better result than the others. Most of these diets are aimed at helping people lose weight and possibly change their lifestyle.

The question is, how effective is any of these diets and do they work long term? The answers are never the same.

One of the latest diet trends is the metabolic diet and like others people have begun to ask questions. Read to learn all you need to know about this new diet.

What is the metabolic diet?

Some refer to it as the holy grail of diets or the one solution to everyone’s diets needs. What makes it so deserving of these names is that it adjusts itself to each person’s macronutrient needs. Think about it- a diet that can conform to your metabolism sounds like the best thing ever.

The metabolic diet is not just one diet. Since it has to do with your body’s metabolic process, it comes in various forms including

  • High metabolism diet
  • Fast metabolism diet
  • MD diet factor
  • Metabolism miracle

The metabolic diet encompasses all the carbohydrate conscious diets such as Atkins diet, Anabolic diet, Protein Power, and even the Ketogenic diet. Like them, the metabolic diet focuses on reducing carbohydrates for weight loss but the difference is the intake of carbs for this diet.

How it works?

It works like metabolism! So, metabolism is the breaking down of food into energy by your body. This is why, when you go without food for a long time you will notice a decrease in productivity and strength.

A fast metabolism means that your body turns food nutrients into energy faster while a slow metabolism means your body turns food into energy slowly which often leads to storing these nutrients as fat.

From this explanation, you can see that to lose weight you should aim for faster metabolism or breaking up these fat stores.

In low-carb diets like the metabolic diet, your body learns to break down fat for energy. This leads to the production of ketones in the body which is believed to decrease appetite. In other words, you will eat less and when you do eat, it will be low-carb meals. The goal here is to ensure the body adjusts to burning fat instead of storing fat.

PROS

+The metabolic diet is not set in stone. It is the one diet that adjusts to your body’s metabolism for results. The first phase of the diet can cause rapid weight loss, which can be highly motivating for dieters.

+ Another plus is that metabolic diet contains of lots of healthy fresh fruits, vegetables, lean meats, and whole grains. This diet does not eliminate any food groups entirely.

+ Helps with management of blood glucose levels.

CONS

– The production of too many ketones in the body can lead to a toxic and life-threating condition called ketoacidosis. A small amount of ketones, however, is safe.

– As with every diet it requires exact and measured portion sizes for every meal in the beginning stages of the program.

Final Thoughts

To answer the big questions, yes the metabolic diet is as effective as it can be and the results can be long term. Long-term results happen when you realize that the metabolic diet is more than a diet; it is a lifestyle. So, don’t be scared to make some changes and try this diet out! Reach out to a nutritionist or health expert for guidance.

Benefits of regular exercising

Engaging in physical exercise on a regular basis can lead to a range of health benefits. On the other hand, lack of or no exercise can lead to sleep deprivation, unhealthy skin, and even deteriorating mental health. While everyone understands the correlation between exercise and wellness, not everyone takes the plunge to actually start changing their lives for the better.

Exercise More – Sleep Better

A number of studies have revealed that an estimate of 50 to 70 million Americans don’t get enough sleep. The various sleep disorders can bring about a range of side effects and none of these are pleasant and should be tolerated. One certain way of improving the quality and duration of your sleep is exercise. It has been proven time and again that a physically active lifestyle comes with plenty of health benefits that offset the negative effects of the sedentary lifestyle.

Few Pushups a Day Keep The Doctor Away

A recent study from the Harvard School of Public Health reveals that men who are able to do 40 pushups have a 96% less risk of developing some kind of a heart disorder. Even though the study was performed on men in their 40’s and it involves pushups, it brings us to a single conclusion: exercise is good!

Now let’s consider the correlation between sleep and the heart’s health. Numerous studies have confirmed that lack of sleep can damage the heart and can lead to cardiovascular disease. Needless to say, physical activity is one of the pillars of your health. Lack of it can affect the quality of your sleep so it is important to mitigate any previous conditions by exercising more and getting a better night’s sleep.

Runner’s High Is Not a Myth

Being physically active also can help fight the blues. A study which involved 34,000 people in Norway found that performing meaningful physical exercise just one hour per week can significantly reduce the likelihood of depression and bring down levels of anxiety.

But even if you don’t suffer from any of these conditions, imagine how much better you can feel from simply being in a good mood. One of the keys to that? Exercise! Researchers at the University of Connecticut have found that even light exercise can give your spirits a boost and a sense of feeling good.

Cosmetics Are Not The Only Solution For A Healthy Skin

There are many other benefits from exercising regularly. The skin becomes healthier when the body sweats out the toxins and unnecessary matter that gets naturally accumulated from food, beverage, body lotions, deodorants and so on. Also, exercise can reduce wrinkles and droopy skin which is inevitable with aging, simply because our body being in motion makes the skin tighter. 

Hard Work Pays 

If you need to start exercising and are looking for more proof, there is no end to it. You have to depart from your comfort zone and start with simple physical exercise each day, like stretching your arms or touching your toes and then moving on to more engaging stuff. I you are exercising but you want to do more, just go for it. As everyone knows, there is no easy way of doing it – it requires work, dedication and repetition, but the benefits of living a healthy life are worth every drop of sweat. 

Superfoods That Will Make You Feel Good And Look Great

What could be better than eating specific foods that have proven to be catalysts for overall well-being? Superfoods are nutrient-rich; meaning that they have various body-healing compounds that help optimize your immune system, reduce inflammation, support mental health, boost energy, weight loss, longevity, and much more. If you are not taking green smoothies made from kale, spinach, collard or turnip greens, then you are missing out on high levels of body cleansing antioxidants and anti-inflammatory compounds that play an instrumental role in preventing certain types of cancers.

If you are going to drink anything, may as well make Spirulina, Chlorella, Wheatgrass, Moringa, Mint, and Matcha green tea, your go-to powerhouse beverages, why? For starters, Spirulina deserves the superfood crown because not only is it one of the most nutrient-rich foods on earth, but this blue-green alga has body-cleansing properties as it works pretty well in eliminating heavy metals. It also prevents gastrointestinal tract and vagina Candida, fights HIV/AIDs virus, supports weight loss, it has anti-cancer compounds, reduces blood pressure as well as oxidative damage, boosts immunity and memory, offers neuroprotection, increases energy and much more.

Spirulina comes in powder, tablets and energy-boosting powder mixes – you simply have to take the recommended minimum amount of 3 grams daily of this pure, natural food and the richest whole food sources of protein to reap its immunity boosting benefits.

Chlorella is yet another green, nutrient-dense alga that has numerous health benefits ranging from improving cholesterol levels to detoxifying the body, boosting the immune system, improving cholesterol levels, and enhancing aerobic performance during weight loss thanks to its impressive nutritional profile. Because both Chorella and Spirulina have an acquired taste, combine them with beetroot, mint leaves or lemon juice to improve the taste.

Moringa leaves have been found to contain high levels of healthy antioxidants and bio-active plant compounds and by using primarily the powder can prevent oxidative stress and sustained inflammation associated with chronic diseases like cancer, blood pressure, high cholesterol, heart disease, and type II diabetes.

Wheatgrass, on the other hand, is an excellent source of vitamins A, C, and E, including essential antioxidants and minerals such as iron, magnesium, calcium, and amino acids. It also contains chlorophyll associated with many health benefits ranging from fighting free radicals to reducing oxidative stress, preventing cell damage, improving cholesterol levels, etc. While more studies are needed to confirm wheat grass’s potential as an anti-cancer superfood, however adding it into your favorite green smoothie, the Thylakoids in wheatgrass have proven to enhance satiety and boost weight loss.

In addition to having powerful antioxidants and polyphenolic compounds known to have potent anti-inflammatory effects, Matcha green tea is high in an Epigallocatechin Gallate (EGCG) Catechin compound that numerous studies believe it to have cancer-fighting effects and also has the ability to protect against heart disease, type 2 diabetes. Unlike regular green tea, Matcha has more caffeine making it an effective weight-loss superfood to have in your arsenal.

Pildiotsingu your super health tulemus

10 health benefits of adding more greens to your diet

No single fruit or vegetable provides all of the nutrients we need to be healthy. Although most of us are aware of the importance of vegetables in our diet, very few of us actually eat the optimum amount. In fact, our typical Western diet often consists of processed, calorie-dense, nutrient-poor foods which is contributing to the rise in obesity and other health conditions. The typical diet today leaves our bodies lacking vitality and craving nourishment by prompting us to eat more which ultimately leads to weight gain.  

In spite of mistreatment, our bodies have the power to renew and heal when supplied with necessary nutrients. 

Here are some of the benefits that adding more greens to your diet can have:

  • Vegetables in our diet can reduce risk for stroke, cancer, heart diseases, type-2 diabetes. 
  • Dietary fibre from fruits and vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. It also helps to fill you up and keeps your digestive system happy.
  • Greens are low calorie but still packed with loads of vitamins, minerals and phytonutrients that will keep you feeling energized all day as well as help you to lose weight.
  • Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin. In other words they are a natural way to help relieve stress levels.
  • The folate in dark green vegetables is also known to prevent age-related cognitive decline.
  • The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.
  • Good source of iron! Iron deficiency leads to anaemia, a common health problem among pregnant and lactating women and also children. It is easily preventable by adding greens like spinach to the daily menu.
  • Improve eye health. Carotene in greens gets converted in the body to form Vitamin A which prevents blindness.
  • Green vegetables like kale, broccoli, spinach and cabbage increase chances of conception. They are an excellent source of folic acid which is known to improve ovulation and prevent birth defects.
  • Good source of potassium. Potassium helps to lower blood pressure and may also make blood vessels less stiff.

So, whether you need to lose just a few kilos or are looking to improve your general health, adding greens to your diet will help you achieve your goals.

List of top nutrients and in which vegetables they can be found:  

  • Folate:  Frisee, Asparagus, Romaine lettuce, Spinach, Turnip greens
  • Fiber:  Artichoke, Peas, Avocado, Lima beans, Jicama
  • Vitamin C:  Red bell pepper, Broccoli, Green bell pepper, Green chili pepper, Brussels sprouts
  • Beta-Carotene: Sweet potato, Pumpkin, Carrots, Mustard Greens, Spinach
  • Lutein:  Spinach, Swiss chard, Mustard greens, Turnip greens, Radicchio
  • Magnesium:  Spinach, Swiss chard, Lima beans, Artichoke, Peas
  • Vitamin K:  Mustard greens, Spinach, Kale, Collard greens, Turnip greens
  • Potassium:  Sweet potato, Lima beans, Swiss chard, Spinach, Portobello mushrooms
  • Iron: Spinach, Broccoli, Green soy beans, Asparagus, Baby lima beans, Peets, Sweet potato

If you don’t feel like shopping for fresh vegetables, another good way to increase your daily greens intake is to add superfood powders to your diet. Superfood powders are nutrient-rich meaning they contain a lot of essential vitamins and minerals. They are also very easy to consume, you just need to add one teaspoon to your favourite smoothie, juice, breakfast, or mix it with water. One teaspoon of Super Green Mix is the equivalent to one serving of greens. Superfood mix makes it easy to get your greens every day – even when life gets busy!

Kujutiste tulemus päringule your super super green"