why should you eat super foods?

Foods can have so many health benefits and help you to feel great, feel full of energy and keep you looking and feeling more healthy. Read on to find out why you should eat super foods.

Kale

It isn’t just dairy products that give your bones a boost. This dark leafy green vegetable is one of the richest sources of calcium, which is essential for bone health. Kale also contains lots of other vitamins and minerals such as vitamins A and C, potassium, folic acid and iron for energy. Kale is also great for promoting eye health because it contains lutein and zeaxanthin.

Asparagus

Asparagus is great source of folate which is vital to have if you are pregnant or planning to have a baby. It is also great for heart health and contains vitamins B1, B2, B3 and B6 which are known to play a key role in your brain and nervous system healthy and combating fatigue and stress.

Berries

Berries are packed with antioxidants in particular blueberries which are a perfect anti-aging snack. They are rich in phytochemicals, known as phenolic acids and anthocyanins, they are best for fighting free radical damage. Research has suggested that blueberries can also help to fight wrinkles and contain compounds that protect against urinary tract infections. I buy frozen blueberries and add them to plain yogurt. Frozen berries are cheaper and they last a lot longer. You may find this helpful too Why Should You Eat Blueberries??

Olives and Olive Oil

Do you want to keep your skin youthful and your joints flexible, then make sure you include olive oil in your diet. One of the best sources of monounsaturated fats, Olives are also rich in vitamin E and antioxidants, which protect cells from damage that can contribute to ageing . I add a olive oil to my salads.

Oats

If you suffer from irritable bowel syndrome eat porridge every morning as it is rich in soluble and insoluble fibre. Oats can help to soothe an irritated gut and regulate bowel movements. They are also an excellent way to start your day because they give you energy and boost your immune system. They also contain selenium, phosphorus, magnesium and vitamin B1. Oats are packed with slow-releasing carbohydrates, helping you feel fuller for longer and making them useful if you are trying to lose weight.

Yogurt

If you suffer from thrush or other yeast infections then eating live natural yogurt every day will help to prevent them by restoring the friendly bacteria lactobacilli in your body. Probiotic bacteria have also been shown to be crucial for supporting immune health which is always an added bonus. Yogurt is rich in calcium therefore it is great for your bones. Try to buy plain yogurt as flavoured varieties can be high in sugar. You can add your own berries or small amount of honey.

Cranberries

These are evert woman’s best friend because they are known for their ability to prevent urinary tract infections, due to a substance that prevents bacteria from attaching to the walls of the urinary tract. Cranberry juice has also been shown to inhibit the bacteria associated with peptic ulcers.

Green Tea

This is one of my favourites. If you are trying to lose weight then research has suggested that drinking green tea every day, combined with exercise can accelerate loss of body fat around your waist. Green tea is rich in antioxidants that have been shown to raise metabolic rate making it easier to burn fat. It also contains theanine, a calming neurotransmitter that helps to beat stress.

Take a read about teas CAN A CUP OF TEA REALLY IMPROVE YOUR HEALTH

Cinnamon

If you are prone to dips in energy or crave energy then add this spice to your morning latte. Cinnamon helps to improve the transport of glucose to your body’s cells rather than encouraging it to be stored as fat. Its also thermogenic, meaning it helps to burn off fat. Use a teaspoon of ground cinnamon a day sprinkled over porridge or milky drinks.

Soya

Soya products are rich in phytoestrogens known as isoflavones, naturally occurring substances that modulate female hormone levels to ease premenstrual and menopausal symptoms. Rich in protein, soya is also good for building muscle and aiding weight loss. Fermented soya products such as miso, tempeh and natto are thought to be more easily digestible and contain activated isoflavones, but other forms such as edamame, tofu and soya yogurts are also beneficial.

Salmon

Wild Alaskan salmon is an essential food. It is packed with heart friendly omega 3 fatty acids, including DHA and EPA which also helps to fight depression, lowers inflammation and protects against cancers and Alzheimer’s disease. Salmon is a great source of protein and energy boosting coenzyme Q10. Other good fish choices are sardines and mackerel. Try to eat oily fish two-three times a week.

As you can see there is some wonderful foods that can do amazing things for your body and your health. You don’t have to change your diet all at once, just try to include some of the foods every bit helps.

More wonderful foods to come on Wednesday.

Enjoy your day and think about what you are eating today.

Karen x

http://inspiretonourish

CAN A CUP OF TEA REALLY IMPROVE YOUR HEALTH

There are so many different teas to choose from, I have my favourites, but always love to try a new one I haven’t had before.  Some teas can be beneficial to your health so read on to find out can a cup of tea really improve your health.

clear glass teapot set
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Herbal Teas

Camomile Tea

This tea is one of my favourites and I regularly drink it before I go to bed. I drink it to help me unwind, but it can also help to alleviate digestive disorders, nervous tension and irritability,  It can reduce phlegm and ease hay fever which is a big one for me at the moment.

clear glass bowl beside yellow flower
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Cinnamon

Cinnamon tea is known to alleviate colds, flu and digestive problems.  It also has the power to settle a stomach first thing in the morning.  A great builder-upper when you are feeling weak.

Echinacea

This tea stimulates the immune system and raises the body’s resistance to bacterial and viral infections, allergy reliever and it is particularly good for cleaning up problem skin.

Elderflower

Try this tea for soothing and clearing chesty coughs, colds and flu.  It relives wheezy and asthmatic chests, the symptoms of hay fever and rhinitis.  It fights fever and builds up the immune system. You also find this helpful 10 ways To Help Hay fever

red glass teapot
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Fennel

Fennel tea can help to relive bloating, soothes stomach pain, indigestion and gas. It can also be known to calm inflamed joints.

Ginger

Great for morning sickness, colds and some digestive issues such as wind, indigestion and constipation. I drank this tea a lot when I had labyrinthitis because it helped to stop the sickness feeling. This may also be helpful How To Stop Feeling So Tired

Green Tea

Another one of my favourites. I drink green tea every morning. It is packed full of antioxidants, to assist in reducing free radical damage. It does contain caffeine which is why I choose to drink it in a morning.

cups of fresh tea near tasty pastries on plate
Photo by Charlotte May on Pexels.com green tea

Nettle Tea

Nettle tea is one I tend to drink in an afternoon. This has been known to help the symptoms of hay fever which is definitely beneficial for me. It can also help ease arthritic inflammation.

Peppermint Tea

This is my go to tea for trapped wind and indigestion. It certainly works for me every time.

photography of blue ceramic coffee cup
Photo by Lisa Fotios on Pexels.com

There is so many amazing teas to try in the shops today, why not give them a try instead of having a cup of coffee and find out can a cup of tea really improve your health How To Boost Your Metabolism.

Enjoy your day and spend sometime outside if it sunny.

Karen X

Inspire To Nourish | Facebook

Why Should You Eat Avocados?

Why should you eat avocados? The avocado is one of the few fruits that contain fat and it also boasts a wealth of health-boosting properties. Discover the great benefits of avocados.

Avocadoes are an excellent source of monounsaturated fatty acids, as well as potassium, vitamin C, E, B vitamins and fibre.

The potassium helps fight off fatigue, depression, heart disease and strokes and is vital for healthy blood pressure.

Healthy monounsaturated fat helps to raise the level of ‘good’ cholesterol while slightly lowering fatty triglycerides.

Another type of fat in this amazing food is lecithin which plays a role in improving brain function. The body does require fat to help absorb nutrients such as vitamin E, which is also an antioxidant that neutralizes the damaging effect of toxins in the body, boost resistance to infection and has anti-ageing effect.

The high content of vitamin C and E in avocado is excellent for helping to keep your skin soft, supple and healthy. Also assists in maintaining glossy hair.

Avocados contain lutein which has been known to help protect against eye problems and cardiovascular disease.

You may also find this interesting Why Should You Eat Blueberries??

Its omega-3 content helps to lubricate joints and arthritic symptoms.

You will also find vitamin B6 which is essential for helping the body to release energy from food. The folic acid promotes reproductive health.

Some people avoid avocados because they contain fat, but they are so wonderful for you.

When you are preparing your avocado be careful as the majority of the nutrients are found in the dark green flesh near the skin.

As you can see avocadoes are an amazing food and have so many health benefits and they taste good too!!!

Have an avocado today and give your body a health boost.

Karen x

How To Get Your 5 A Day Every Day In An Easy Way

Do you struggle to get your 5 portions of fruit and vegetables per day. It can be easier than you think. Firstly have a look at what you are eating each day. Secondly think how you can make small changes.

Key facts

Fruit and vegetables are key to a healthier lifestyle.

They taste great and add variety to any meal.

Your 5 a day should consist of as many different coloured varities as possible.

Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals.

They are also a good source of fibre and antioxidants.

All these nutrients are good for your health.

Fruit and vegetables are generally low fat, low calorie foods.

so eating them instead of foods high in fat and added salt gets you on your way to keeping healthy and losing weight.

Remember – fresh, frozen, canned, chilled pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your five a day.

Buy fresh fruit and vegetables when they are in season.

This means that they are not only cheaper, but tastier too.

what counts as a portion?

If you are confused as to what counts as a portion, here are some examples.

A portion counts as 80g which is roughly a handful.

1 medium apple

3 celery sticks

3 heaped tablespoons of canned sweetcorn

7 cherry tomatoes

1 handful of carrot sticks

1 medium banana

3 heaped tablespoons of fresh or frozen peas

1/2 an avocado

3 heaped tablespoons of cooked kidney beans

2 broccoli florets

2 medium plums

8 brussels sprouts

1/2 large courgette

1 medium onion

12 chunks of pineapple

3 whole dried apricots

Ideas on how to increase your 5 a day

Have 100% unsweetened fruit juice 150ml with your breakfast

Snack on fruit, dried fruit or vegetable sticks mid morning or afternoon

Add a side salad to your lunch

Have an extra serving of vegetables with your evening meal

Add tinned tomatoes to a homemade casserole

Make homemade soup

Make your own tomato sauce for pasta

Make your own smoothie – just remember they count as a maximum of 2 of your 5 a day

There is lots of ways to get your 5 a day.

Some don’t involve any cooking and are easy to prepare.

Hope you have a good day.

Karen

https://inspiretonourish.com/2020/06/09/what-can-going-green-do-for-you/

How To Stop Feeling So Tired

Feeling tired can be a common problem for many people, I think even more so at the moment.

What could be making you feel so tired?

There are some diet and lifestyle changes you can make to help, but it is always best to checked out by your GP to rule out any medical conditions.

Start your day well

Start your day with breakfast, I know some people don’t feel like eating first thing in the morning, but it is important to give your body the energy it requires to face the day. You don’t have to make a full English breakfast, it can be a simple bowl of porridge, a smoothie, make your own granola or eggs on toast are just a few ideas.

Are You Giving Your Body Enough Fibre?

If you are not having enough fibre it can cause constipation which can make you feel really sluggish. Fibre helps to regulate the amount of glucose in your blood, keeping your energy levels up and helping your ability to concentrate and learn. Make sure you eat plenty of vegetables, fruit, pulses, nuts, seeds and wholegrains.

Make Sure You Are Eating Enough Iron-Rich Foods

If your body is lacking in iron, your body won’t have enough red cells to carry oxygen round your body and this can make you feel tired and listless. It could eventually lead to anaemia. The best sources of iron include liver, lean red meat, egg yolks, canned fish, fortified cereals, nuts, seeds, dark leafy greens, pulses and dried fruits such as prunes, apricots and figs.

It Isn’t Just What You Eat What You Drink Is Very Important Too

Water is essential to energize you. Aim to drink 2 litres of water a day. Avoid sugary drinks as they have high GI which will give you a burst of energy followed by a slump. Also think about what you are drinking at night as having caffeine or alcohol can impact your sleep, which will affect how you feel the following day.

Vitamins And Minerals

If you eat a healthy balanced diet then you should be getting enough vitamins and minerals. If you are not sure do a food diary for a week and look at all the foods you are putting into your body. Also think before you eat and ask yourself how will I feel after I have eaten it. Try to ensure your diet includes foods containing Zinc, phosphorus, potassium and some of the B vitamins as these all play an important part in making and releasing energy. Magnesium can help you to sleep better so that is another important one to consider.

Are You Exercising?

This can be hard when you don’t have any energy. Exercising in a morning is a natural energizer and will set you up for the day. This can also help you to sleep better at night. I try to do either yoga or hula hooping in the morning. Going for a walk in the first thing is an excellent way to start your day. If you don’t have time in a morning, just try to ensure that you don’t do it too late in the evening as this again can impact sleep.

Hope this helps to give you more energy and feel less tired.

Karen x

Kale Could Be Just What Your Body Needs To Give You A Boost

This amazing food will help to keep you healthy, packed with vitamins and phytochemicals. Kale is known to be one of the top vegetable immunity boosters.

It contains multiple antioxidants, including kaempferol and quercetin, which are responsible for anti-inflammatory benefits in diseases.

Kale is rich in carotenoids and B-vitamins and anti-aging and beautifying trace minerals.

It is known to be one of the best sources of lutein and zeaxanthin, carotenoids that help to prevent eye disease.

The vitamins B6 and B12 in Kale help to boost brain power and prevent memory loss and improve energy.

Kale is also a great source of calcium for the bones and contains silica for skin, hair, nails and teeth.

It contains vitamin C, making it a great defender against colds and viruses.

Also known to contain vitamin K which promotes blood clotting and healing and good amounts of immunity boosting minerals, including iron and zinc.

Kale provides a source of fibre which assists digestion and keeps blood sugar levels steady.

Definitely worth adding to your shopping list!!