Have you noticed more ads and articles about Super Foods in your favorite magazines like Chatelaine, MORE, O? All of you who subscribe to sites like Groupon, Wagjag, Living Social, and ethicalDeal may also be noticing the increased number of packaged Super Foods that are being sold like Goji and Acai berries, super greens, and green tea. What’s with these foods and why are they called super?

Good, Wholesome Foods…

The Super Foods we are hearing about today have been around for a long time and have been part of the human diet forever, as measured in our lifetimes! Basically, they are foods that are very high in nutrients and that may contain phytochemicals such as antioxidants, omega fatty acids, dietary fibers, and so on. These super foods are being hailed as the miracle foods for decreasing the chances of diseases such as cancer, diabetes, heart disease. As with any medical research, there are studies that show great effects, some with no effects and some with varied effects on fighting diseases. “Ultimately it comes down to how well you are absorbing nutrients and how nutritious your diet is overall.” http://greensmoothiecommunity.com/2013/04/01/superfoods-for-green-smoothies/#more-265. If you want to read about research on phytochemicals, visit the American Cancer Society site at http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/phytochemicals.

Bottom line, eating a wide variety of vegetables, fruits, whole grains, legumes, fish and lean proteins will help keep you healthy!

What Super Foods are in Your Fridge or Pantry?

Many of the whole foods we’ve talked about and included in recipes in previous blog posts are super foods, so we bet they’re already in your fridge or pantry! Rather than covering all the super foods out there, we want to share with you a few of our favorites and encourage you to include these into more of your meals.

Avocado

Facts:

Provides 18 essential amino acids necessary for body to form complete protein;
Contains fiber and protein that is easily absorbed by body;
Provides healthy fat that boosts HDL levels (“good” cholesterol) to regulate triglyceride levels, preventing diabetes;
Excellent source of carotenoids, which deliver high quality vitamin A to body and protect eye health; also enhances functioning of immune system and reproductive system;
High in unique combination of vitamins and minerals that guard against inflammation;
Rich in omega-3 fatty acids and other fats that protect against heart disease.

Recipe Ideas:

Add 1/4 to 1/2 mashed avocado in salad dressings to thicken.
Include 1 cup in brownie recipe.
Use in salads, salsas, smoothies.
Make chocolate pudding (see one recipe at Tasty Kitchen http://tastykitchen.com/recipes/desserts/avocado-chocolate-pudding/?print=1).

Swiss chard

Facts:

As evidenced by its colorful stems, stalks and leaf veins, contains amazing variety of phytonutrients providing antioxidant and anti-inflammatory benefits;
Fiber and protein rich, which are particularly useful in regulating blood sugar levels;
Very good supply of calcium, magnesium and vitamin K that provides outstanding bone support.

Recipe Ideas:

Chop 1 to 2 cups and include in rice, quinoa, frittatas, or stir-fry.
Saute with 1 tsp grapeseed oil, 1/2 cup minced onion, 1/2 cup chopped tomatoes, 1 cup mushrooms, and other vegetables.
Tear into small pieces and add to salads for extra crunch and bitter-sweetness.

Papaya

Facts:

Contains no cholesterol;
Very low in calories (39 calories per 100 g);
Good amount of soluble dietary fiber that helps normal bowel movements;
One of highest vitamin C content fruits, important for reducing free radicals, boosting immune system and acting as anti-inflammatory;
Excellent source of vitamin A and flavonoids like B-carotene that maintain skin health and visual sight;
Rich in many essential B-complex vitamins that play vital role in metabolism;
Contains good amount of potassium, which as an important component of cell and body fluids helps control heart rate and blood pressure;
Important as a remedy for stomachaches.

Recipe Ideas:

Breakfast cup – cut in half, scoop out seeds, fill with greek yogurt, pumpkin seeds, ground flax.
Chop or slide into salads, salsas, smoothies, oatmeal.
Puree and add to marinades for chicken, seafood, or lean beef; or add to salad dressings.
Puree and freeze as popsicles (add 1 tsp honey if prefer sweeter).
Dehydrate and eat as snack.

Cacao (Raw Unprocessed Chocolate)

Facts:

Contains number of vitamins and minerals; flavonoids with antioxidant properties; essential heart-healthy fat; protein; and fiber;
Linked to lowering blood pressure and improving circulation;
Promotes cardiovascular health;
Can improve digestion;
Can improve mood and mental wellbeing.

Recipe Ideas:

Top 1 tablespoon of cacao nibs in oatmeal, smoothies, salads, yogurts.
Substitute for chocolate chips in dessert recipes, granolas, muffins, cookies.
Grind in coffee grinder and use as powder in desserts and on lattes, cappuccinos.
Pop into your mouth and eat as your healthy candy!

There are endless other super foods that are equally as yummy.

Your challenge for this week: Be adventurous by trying a new super food and tell us about it. What did you try? How did you prepare it? Please provide your comments so we can share.

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Thank you for your response. ✨

Recipe of the Week: Blueberry Avocado Hemp Shake

Good Nutrition is Choice

Nutrition is a way of life and a family endeavor. Over the last few years, Mary has challenged me to take my nutrition to a new level. Learning more about nutrition has influenced what foods I buy and how I prepare them. This transition has affected the whole family and I must admit, it has taken some time for the adjustments. I thought that my husband would be the biggest challenge but as it turns out, he’s motivated to stay healthy so he’s bought in. In the beginning, my son was the easy one as he ate whatever I prepared for him. Even as a toddler, he had the same meals we had. Lately, though, he’s found a zillion reasons to dislike anything I put in front of him. His objections are based on assumptions rather than taste. The other day he was eating some store bought cookies with a friend of his who was hanging out with us. His friend thought I had baked them but my son scrunched up his face and said to him, “No way, these aren’t hers. She puts all kinds of weird stuff in hers like carrots and cucumbers.”

As a pre-teen, he’s starting to assert his choices for food and that’s okay as long as the choices are healthy ones! For the most part, he’s a healthy eater but the chips and snack sized candy bars are really starting to bother me. I am determined to stop buying these so called ‘occasional’ treats as they are taking over as his main sustenance!

Mary reassures me that as I continue to assert my rights as a mother to decide what is healthy and edible in our household that he’ll get the message. He will learn about what is healthy and will come to decide on his own that eating healthy is a better path. Her oldest son made her quite proud the other day when upon returning from a weekend camping trip with his buddies he said to Mary, “I can’t wait to have some of your homemade, good food.” Now, you need to understand that is quite a testament to Mary as she is what I would call a straight arrow regarding holistic nutrition, making everything from scratch like the nut butters and almond milk she uses. She is right that our taste buds change as we transition to healthier foods and a new way of eating!

Parental Guidance

At school and outside our reach, kids are influenced by what their peers are eating, what is sold at the school cafeteria, or by the fast food restaurants near the school or advertised on TV. That’s not news to any of us. As adults, we ourselves live with these temptations and convenience food options every day! As the kids get older, they want to make their own choices. So, how do we help our kids make the right choices? Here are some ideas:

Start young

Make your own baby food from fresh vegetables and fruit and freeze in ice cube trays for individual portions.
As they grow, make the same meals for your kids. When you eat the same things as they do, they get the right message about food.

Be an example

Everyone in the household has to be on board. Both mom and dad eat healthy at home and away.
Eat home prepared foods as much as possible.
Make home prepared lunches as much as possible.
Apply the 80/20 rule or 90/10 rule (some of us need a little more wiggle room!) For example, you might want to have a special day once a week as your ‘order in pizza night.’ Or, you might want to let your kids have a snack sized candy bar in their lunch twice per week.

Stock good food

Keep your cupboards and fridge stocked with foods that you want your kids to eat. If they are hungry, they will eat what’s in your cupboard and fridge even if they first complain about how there’s nothing good to eat in there!

Make it easy

Most kids want something and want it now! As a parent you may have to go the extra mile and have healthy prepared foods at their disposal. If you don’t, they may just walk to the nearest corner store to buy chips!
Keep cut up veggies and fruit available for snacking.

Get them involved

Get kids involved preparing foods as they may feel better about trying healthier foods they have created.
Have them pick one food they’d like you to prepare for them. For example, my son’s choice was hash browns that look like the ones they sell at McDonald’s. Sometimes it can be a challenge to make their choice healthy but well worth trying! The presentation of food is also important for kids so make it look appealing.
Get kids involved in growing a garden. “Research shows that children who garden are more likely to make healthy food choices than kids who don’t…” (Delicious Living, April 2013, p. 15).
Give kids two or three options from which to choose for dinner. When you prepare their choice, they are more likely to eat it and you control the nutrition factor.

Help them learn

Teach kids about healthy foods in a fun way like having them pick out one or two fresh foods in the supermarket they’d like to try.
Play games like ‘spot the healthiest cereal or cookie on the store shelf’. Let them pick something and then read the nutrition labels together. Help them understand what is good and what’s not good. You make the final decision about whether to buy or not!
Explain about food advertising and how some foods might not be as healthy as they state in the advertising.

Remember, as they get older peer pressure influences kids in many ways, including food choices. Realize that they may sway a little, but if you have taught them the principles of good eating they will come back.

Food in Schools

Parental guidance is also important at school. Although our schools say they have tried to improve the food choices for kids, they continue to provide menus that are unacceptable for healthy eating! These are actual choices from my son’s school:

“Jumbo hot dogs, fries/potato wedges, pizza pops, nachos with cheese and salsa, Donair pita platter, tater tots, pizza pretzels, alphaghetti soup, ‘homemade’ mac and cheese.”

Even their ‘Nutri Shack’ menu includes items like Sun Chips, pretzels, Baked Lays, Ritz Bits, goldfish, cereal, Bear Paws, pudding, assorted bars, Welches fruit snacks, yogurt tubes, rice krispie squares, and so on.

These are scary lists! I know there are kids who buy their lunch and snacks there every day and wonder how they can apply the 80/20 or 90/10 rule with such choices!

As parents, how can we make a difference? Get involved and get the menu changed to more of the healthier choices and less of the processed foods!

Join the Movement

We’d like to leave you with a TedTalk presentation made by Ann Cooper who is Director of Nutrition Services at a school district in California. Her talk is very inspiring and thought provoking.