The Superfoods of 2017

Superfoods of 2017, it's a bit like the Oscar's.  "And the SUPERFOOD of 2017 goes to...!"

But what is a superfood and do they really exist?

Well according to the Oxford Dictionary, a superfood is a food considered especially nutritious or other wise beneficial to health and well-being.  Well, I think that pretty much has all fresh produce covered...

You see, I believe that fresh, natural foods are all superfoods.  However, marketing companies would like us to believe other wise, why?  Because that's how you sell stuff.

Every year there is a new "trend" something that has been found to offer something we didn't already know.  I don't actually think this is a bad thing, the more knowledge we have the better choices we can make.

2017 isn't going to be any different, well except for the insects.  So here is the all new superfood list for 2017, with all those "delicious" foods you didn't know you can't live without.  I leave it up to you to decide which ones you choose to incorporate into your diet.

1.  Avocado Oil.  Avocados are amazing, they are packed full of healthy fats that we all need in our diets.  Last year eating the "stone" was a trend, this year it's the oil.  Avocado oil is full of nutrients such as vitamin E which is very good for you skin.  So don't be afraid of the avocado.

2.  Red Algae.  This has me intrigued.  Described as "bacon flavored seaweed", I am definitely going to have to try this.  Red algae is full of vitamins and minerals and lots of antioxidants, but the main benefits of this sea plant are its ability to promote healthy circulation in the body, regulate blood sugar levels and lower bad cholesterol.  It is very high in fiber and is a rich source of calcium and magnesium so good for bone health.  It is also full of antioxidants that nourish your immune system and your skin.  And if it really does taste like bacon then even better!

3.  Macadamia Nuts.  Nuts are very important in our diets and these sweet tasting ones give a huge energy boost.  They are also powerhouses of vitamin A, iron, zinc and calcium.  But don't go overboard.  Just a few a day as a snack are enough.

4.  Kakadu Plum or Gubinge.  A tart and tangy fruit from the northern end of Australia, which supposedly contain 100 times more vitamin C than an orange...  Apparently it has been identified as the single natural food source with the highest vitamin C content on the planet.  That's 3000mg of vitamin C per 100g of fruit.

5.  Buckwheat Noodles.  Don't be fooled by the name, there is no wheat here and these noodles are perfectly adequate for celiac sufferers.  However, these noodles also aid digestion and reduce the risk of diabetes.

6.  Coconut Sugar.  Well I guess if you are going to have sugar it had better be coconut sugar.  It isn't just sweet, coconut sugar also contains vitamins, minerals and has added iron and zinc.

7.  Maca Powder.  A powerhouse of vitamins with large amounts of vitamins B, C and E, calcium, zinc and iron.

8.  Goji Berries.  These are "back", they were very trendy a few years ago for supposedly making you lose weight but soon disappeared but they do have a certain following thanks to the amount of vitamins and minerals they contain.  Iron and vitamins A, C and B2 are in abundance.

9.  Tilapia.  If you haven't heard of it, this is a fish.  Apparently eating tilapia boosts your metabolism, promotes strong bones, prevents arthritis and is anti-aging.

10.  Bone Broth.  A staple that has been around for centuries and is very undervalued.  It is full of essential minerals and protein and collagen, so a great immune booster and anti-aging aid, also really nice on cold winter evenings.

11.  Insects.  Ok, this is one you won't find me trying unless it is a matter of life or death, and even then I might have to think about it.  They are a sustainable food source, just 100g of crickets contain 214% more protein than 100g of chicken breast...  hmmm... ok.... but the legs!!!!!

12.  Offal.  Well this is another one that I can't deny the benefits but I still can't stomach it.  Offal, think beef and pork hearts, liver, brain, kidney and other organs... These are, however, full of amino acids, omega-3 fatty acids and vitamins, iron and essential anti-oxidants.  Another plus for offal is it is cheap and you get a lot for your money.

13.  Goat Meat.  I could try this.  Less fat than beef, pork and lamb and higher in iron.  Goat meat is already a staple food in many parts of the world such as south Asia and the Caribbean.  It also makes a nice change.

14.  Pea Protein.  Protein is good, it repairs things and aids growth.  Pea protein is dairy and gluten free so a sure thing for vegans and celiac sufferers.

15.  Raw Cacao Nibs.  I've never found these very exciting to be honest.  But having said that they are high in iron, fiber and magnesium and mixed with other ingredients can make a healthier dessert than using normal chocolate.

16.  Black Bean Pasta.  Now that vegetable pasta is a thing, you can add to your variety with the black bean variety.  This type of pasta is higher in protein and fiber than normal pasta.

17.  Turmeric.  Turmeric is carrying on its trend from 2016... summing up because it is just so amazing I already wrote a post just about this; anti-inflammatory, antidepressant, antioxidant, improves brain function, lowers the risk of heart disease, helps prevent cancer, may be useful in preventing and treating Alzheimer's Disease, helps in the treatment of arthritis, anti-aging agent... need I say more?

Here's to a healthy 2017.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

The power of spice...

Using herbs and spices is a great way to make food tasty without adding salt or sugar.  But the great thing about herbs and spices is they are low calorie and have beneficial properties that can help boost health and brain power and burn fat, making the humble spice into a superfood that should be incorporated into our diets right now!

I have written about the health benefits of Turmeric before, but let's take another look.  The key molecule in turmeric is curcumin which is a potent antioxidant with anti-inflammatory properties, and has been shown to help relieve pain in arthritis patients, injuries and helping to speed up healing when applied in paste form to wounds, and even dental problems.  It is also thought to help prevent cancer and heart disease.

But turmeric can also help the liver to function better by stimulating the production of bile by the gallbladder that is used by the liver to filter and flush out toxins.

Turmeric is a root similar to ginger but a bright yellow color.  You can find it in root form, powder or as supplements.

Ginger is one of my favorites since I was a child.  Ginger although quite spicy has a soothing effect on the digestive system.  It is especially good to help with morning sickness in the early stages of pregnancy.  Ginger is a great way to calm that feeling of sickness whether it is due to morning sickness or travel sickness.  Ginger tea is a great help, and if you add some lemon and honey it's a great cold remedy.

But the benefits of ginger don't stop there.  Ginger can also give you great skin with a healthy radiant glow and glossy air.  How?  Simply ginger stimulates the circulation, which in turn allows more nutrients to reach each organ.

Another really clever spice to have around is cinnamon.  This wonderful spice is a great brain booster which researchers say can improve a person's ability to learn.  Apparently cinnamon reverses biochemical, cellular and anatomical changes that occur in the brains of people with poor learning abilities.

The cinnamon stimulates the hippocampus, a small area of the brain that is responsible for generating, organizing and storing memories.

But there is yet more to this wonderful spice.  Experts say that cinnamon is a healthy substitute for sugar and artificial sweeteners.  You all know how bad sugar is for us, but artificial sweeteners aren't much better and have been associated with mood swings, depression and increased appetite.  So try adding it to foods you would normally add sugar or sweetener too and see if that helps.

Right here you have 3 of the 5 ingredients for a "golden latte", this is the latest craze as far as lattes go, so if you want a healthier wake-up drink in the mornings without the caffeine kick try this:

1 piece ginger (about the size of your thumb)
1 5cm piece fresh turmeric
1 date
2 cups unsweetened coconut milk or almond milk
1/4 tbsp cinnamon powder, plus a little extra for dusting.

Peel the ginger and turmeric.
Put the milk of choice with the ginger, turmeric, date and cinnamon in a saucepan and heat gently.
Transfer to a blender and blend until well combined and frothy.
Pour into two cups and dust with cinnamon.

I love hot spicy food, so I am really pleased that cayenne pepper falls into the superfood category.  This has even been found to help in the fight against obesity.

A powerful compound in cayenne pepper is called capsaicin, this jump starts our metabolism and may boost the body's ability to burn fat in a process called diet-induced thermogenesis (when you break out in a sweat after eating something spicy hot).  This process is excellent for weight loss as it encourages the body to burn calories and some studies have shown that spicy food with chillies in it helps to decrease appetite.

Saffron is the gold standard of spices as it is even more expensive than gold!

This spice has been used  for centuries in Persian culture, where it was usually added to teas or rice, as a mood lifter.  Saffron extract helps boost serotonin levels, making you feel happier.

So next time you are at the supermarket, pick up these 5 superfoods and add them to your basket.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

This year's hottest superfoods

Everyday we know more and more about what foods are good for our bodies and, more importantly, what isn't.

To be honest, I really think that focusing on what ISN'T good for us is a lot easier than understanding what is... Mother Nature is such a generous provider that the list of what IS good for us is very very long.

But, maybe focusing on what ISN'T is too negative, so here is some food for thought... the 10 hottest NEW superfoods for this year.  Yes, food is fashionable and each year people are "discovering" foods that have always been there but just weren't on our radar, so if you like to try new healthy foods, here are some for you to try:

• Sesame seeds - nothing new here I hear you shout, but did you know that these tiny seeds that populate your hamburger bun are filled with essential minerals including manganese, copper, iron, phosphorus, and contain 20% of your daily zinc and calcium?  Eating sesame seeds has been shown to help lower bad cholesterol (LDL), reduce hypertension and stress and can also protect your liver.  You can add them to almost anything and sesame paste, also known as tahini, is one of the ingredients of hummus - delicious!
• Avocado oil - this fruit (yes, it is a fruit) is already known for being a great source of fibre, vitamins and protein.  It is thought that the humble avocado can help lower cholesterol and the risk of diabetes, stroke and coronary artery disease.  Avocado oil is high in lecithin, add it to your salad dressings, dips and marinades and reap the benefits of its healthy monounsaturated fats.  It is also safe as a cooking oil as it's smoke point is very high.
• Coffee - another one that isn't new, and it doesn't get much good press... until now!  New studies show that drinking black coffee in moderation may help prevent diabetes, certain cancers, and liver disease and can also be good for your heart.  Coffee is a great source of antioxidants, researchers at the University of Scranton said,

"Americans get more of their antioxidants from coffee than any other dietary source.  Nothing else comes close," states Joe Vinson, Ph.D, the lead author of the study.

          However, never drink caffeine of any sort on an empty stomach.

• Beet juice.  Richly colored vegetables are very beneficial to your health, beets are a prime example.  Beet juice is a great source of inflammation-reducing antioxidants and blood flow-improving nitrates.  This powerful and healthy combination promotes brain health, lowers blood pressure, and is an excellent energy booster.
• Teff - have you ever heard of this?  I hadn't!  It's a gluten free cereal packed full of dietary fiber that can help with managing your blood sugar levels, weight control and colon health because 20-40% of it's carbs are resistant starches.  You can substitute teff flour in most baked goods.
• Canary seeds - another gluten free grain and contains more protein per ounce than most others.  Canary seeds are made suitable for human consumption by a de-hulling process that retains their nutrients.
• Beluga Lentils.  You've probably heard of red, green and brown lentils and this is another variety.  They have a rich black color so you'll be able to identify them.  Their color comes from high concentrations of anthocyanins that fight inflammation, cancer and heart disease.  
• Salsify - what?  This, believe it or not, is a root vegetable also known as "oyster plant" due to its taste when cooked.  It looks like a form of parsnip, but is low in calories, high in fiber and can be boiled, mashed and used in soups and stews, and it's rumored to help people maintain a healthy weight.
• Za'atar.  A spice blend of sumac seeds, thyme salt, and sesame seeds from the Middle East.

  

  Za'atar

   Za'atar can be sprinkled over a variety of foods including flatbread, yogurt, and chicken and gives a savory flavor.  What makes it even better is that it is known to reduce your risks of food borne illnesses.
• Shichimi Togarashi.  A Japanese spice blend rich in antioxidants is made up of chili powder, orange or tangerine peel, black and white sesame seeds, and seaweed.  It is thought that this spice blend contributes to lowering your risk of high blood pressure and heart disease.

So get sprinkling - among other things!  

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com