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

How To Beat Cellulite

How to beat cellulite by eating your way to smoother skin and loose that orange peel look.

Dimply thighs are the bane of every woman aspiring to their best for summer.

Cellulite appears when fat deposits under your skin push through the connective tissues.

Hormone imbalances, your genes, excess weight, circulation problems, inflammation, a sluggish lymphatic system, fluid retention and stress all play a part.

What Can You Do To Help?

Eat Your Greens

Make sure you eat more broccoli, cabbage, cauliflower and sprouts because they support your liver’s detoxification enzymes. Eat plenty of sulphur-rich onions and garlic, to help your liver get rid of toxins.

Stay Hydrated

It is important to ensure you drink 1.5-2 litres of water a day because this helps your body eliminate waste and reduce water retention.

Positive Proteins

Fish, chicken, eggs, beans and pulses contain amino acids that help your body produce collagen, which helps support your skin, so eat lean meat, lentils, eggs or beans daily.

Glowing Red

To support capillary repair make sure you eat raspberries, blackberries, strawberries and blueberries. Red grapes and red grape juice are known to contain plant chemicals that are said to block the enzymes that break down collagen.

Flush Out Your System

To help fight fluid retention eat foods that are natural diuretics. These include cucumber, celery, asparagus, tomatoes, garlic, parsley, cranberries and watermelon. It can also help to eat foods that are rich in potassium to help rebalance fluid levels. Try to eat bananas, dried apricots, spinach, sweet potato and cantaloupe melon.

Eat Your Fats

Omega-3 fats hydrate your skin and expand blood vessels to improve circulation and blood flow. Eat oily fish known as sardines, mackerel, fresh tuna or salmon twice a week. If you are vegetarian include plenty of plant-based omega-3 sources such as walnuts, flaxseeds, pumpkin seeds and soya beans.

Go For Goji Berries

These berries are bursting with potent micronutrients for healthy cell function, plus antioxidants to protect skin. Either snack on the berries or drink 30-90ml of goji berry juice.

What Foods Should You Avoid

Sugar contributes to inflammation in the body as well as encouraging the storage of fat by boosting insulin production.

Salt encourages your body to retain water, so avoid adding it to food. Stay away from processed foods and ready meals that may have a high salt or sodium content.

Keep saturated fats and hydrogenated vegetable oils to a minimum.

Caffeine and alcohol put a strain on your liver so try to cut these down.

This might also help How To Get Your 5 A Day Every Day In An Easy Way or What Happens When You Don’t Eat Correctly

Hope these help to you beat cellulite and give you the body you want and help you to feel amazing.

Karen X

https://www.instagram.com/inspiretonourish/

Which Foods Can Help With Anxiety?

Anxiety levels can be especially high with the current situation. There is things you can do to help ease these feelings. One quick way that you can start straight away is to look at what you are eating and think about the effects the food can have on your body. When you are feeling worked up or stressed it can be easy to grab something sweet like a chocolate bar. We have all been there including myself. It might help initially, but not in the long run it will only leave you feeling worse. I am not saying never have a chocolate bar if you are feeling worked up as this would be unrealistic, just try not to do it on a regular basis.

There are some foods that can help in supporting the overall health of your nervous system.

Eggs

Eggs are fantastic and a great protein source. They are a low GI food so they can help to keep your blood sugar stable. They are also a good source of choline which is important for memory and learning.

Berries

Blueberries and blackberries are a very rich source of a group of compounds called flavonoids. These have been shown to have great effect on the cardiovascular system and, as such, may have a positive impact upon the brain. Berries cause blood vessels to relax, by stimulating the production of a chemical called nitric oxide by the vital inner skin that lines all of our blood vessels. The nitric oxide then causes the muscular walls of the blood vessels to relax, which makes the vessel wider.

Kale

Kale is one of the greatest leafy vegetables. It is very dense in magnesium, which can have a relaxing effect on the nervous system and the muscles so can really assist in relaxation during a time of high anxiety. Kale also contains iron and vitamin C so there’s an added bonus.

Cocoa

Yes you can eat chocolate!!!!! Well its the cocoa that is good for you especially for the health of your nervous system and for making you feel good. Cocoa is another good source of magnesium that can help you feel relaxed.

Lentils

Lentils are an excellent source of most of the B vitamins, so provide a multitude of benefits for the brain and nervous systems, regulating many of their important functions.

Salmon

Salmon is full of omega-3 fatty acids that support the health and functioning of the myelin sheath. The myelin sheath is involved in the immune system.

Mackerel

Like salmon, mackerel is rich in omega-3 fatty acids and also contains selenium.

Quinoa

Quinoa has a very low impact on your blood sugar and contains a substantial amount of protein. Protein further slows down the release of sugars from its own carbs.

Spinach

Spinach is a good source of magnesium and non-haem iron, both of these minerals are essential for the healthy functioning of the nervous system.

As you can see there are some foods which can have great benefits and can really help your body and how you feel. They are not difficult foods to incorporate in your daily diet. You don’t have to change it all at once, try adding one food each week. Small changes are easier to manage and don’t make you feel overwhelmed.

Karen x

Why Should You Eat A Rainbow?

When you are eating your five a day consider how many different coloured varieties you are having. They can have so many health benefits.

Red

Red peppers, tomatoes, rhubarb, radishes, strawberries, cherries and raspberries.

These contain Lycopene which is an age defying antioxidant, that may protect cells in the prevention of heart disease, help to protect from sun damage and against certain cancers.

Yellow

Bananas, pineapples, grapefruits, squash, yellow peppers, lentils and chickpeas.

In these you will find Beta-cryptoxanthin – a phytochemical that helps with vitamin and mineral exchange between cells. They may also help to protect against rheumatoid arthritis and heart disease.

Orange

Oranges, nectarines, peaches, Mango, sweet potato, satsumas, apricots, carrots, red lentils and baked beans.

Contain Alpha and Beta-carotene – this gets converted to vitamin A in the body, which is essential for vision, immune function and antioxidants. This helps protect your skin from ultraviolet damage. It is also good for bone health and builds new cells.

Purple

These include currants, raisins, plums, sultanas, prunes, blueberries, blackcurrants, blackberries, grapes, aubergine, beetroot and kidney beans.

In these foods you will find Anthocyanidin – this helps protect against pain and inflammation and may support healthy blood pressure. They may also have anti-ageing properties by preventing the breakdown of collagen in the skin.

Green

Avocado, melon, apples, gooseberries, pears, courgette, cucumber, peas, spinach, broccoli, lettuce and salad leaves, asparagus, cabbage, spring greens and kale.

These foods contain Lutein – a carotenoid that’s good for skin hydration and elasticity, and helps reduce the risk of cataracts and protects the eyes. Avocadoes and leafy greens are also rich in vitamin E which can hep prevent wrinkles and strengthen cell membranes.

As you can see it is definitely worth eating a rainbow of foods and your body will thank you for the amazing health benefits.

Karen X

Do You Get Those Annoying Cracks In The Corner Of Your Mouth?

Those annoying Cracks and sores in the corner of your mouth can be a sign that you are deficient in vitamin B2.

Other symptoms of vitamin B2 deficiency can include the following:

Inflamed tongue and lips.

Bloodshot eyes, tired eyes or the feeling of grit under your eyelids.

Scaling skin around the face.

Oily hair or hair loss.

Sluggishness, dizziness and insomnia.

Causes Of Deficiency:

Poor dietary habits.

Alcohol.

Contraceptive pill

Smoking

Main Food Sources Include:

Milk and milk products

Yeast extract

Cheese

Organ meats

Eggs

Legumes

Mushrooms

Watercress

Cabbage

Asparagus

Brewers yeast

So if you are suffering from those annoying sores and cracks in the corner of your mouth or any other symptoms then it could be of benefit for you to take a look at your dietary habits. Do a food diary and see if you are consuming any foods that contain any vitamin B2 and if not look at ways to include them in your diet.

Karen X

Discover How To Help Constipation

What Is Constipation ?

Constipation is a common problem and it can affect both adults and children. Constipation is not to do with regularity, but more to do with the consistency of the stool. If your bowels move once or twice a day and the stools are hard and difficult to pass, then you are constipated.

Constipation results when food moves too slowly through the gastrointestinal tract. The longer the stool is in the body the more concentrated it will become and the more difficult to pass.

What Can Cause Constipation ?

Insufficient intake of dietary fibre

Not drinking enough water

Being less active and not exercising

Change of routine such as travelling

Stress and anxiety

Food allergies

What Can You Do To Help Constipation?

Fresh fruit, vegetables, peas, beans, lentils and whole grains – these are full of fibre, the key to a smooth running digestive system. As fibre travels along the large intestine, it absorbs fluid to bulk up and soften waste material. That helps stool pass more easily through the colon, where muscle contractions will move it along.

Dark leafy green vegetables such as broccoli and spinach can really help because they contain magnesium as well as fibre. magnesium acts as a superb laxative.

You could start your day with a bowl of porridge or muesli topped with nuts, seeds and dried prunes.

Prunes can act as a mild laxative, stimulating muscles to push waste through the large intestine. Prune juice will also help. Do not have too many prunes about 5 dried or 1 cup of prune juice or you could end up with diarrhoea.

Water – fibre needs water to work. When we don’t drink enough water, our bodies absorb it from our waste, which leaves stools hard and difficult to pass.

Linseeds and Psyllium help to bulk up stool. Sprinkle two tablespoons of linseed over cereal or add it t a smoothie. look on cereal packets for psyllium.

Magnesium which I mentioned earlier is great as a laxative . Good sources include nuts, seeds and dark leafy green vegetables.

Hope this helps if you are struggling with constipation.

Karen x