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Top 10 Super Foods for Women!!


Ladies eat this!!! Your body will thank you later!!! Here is my top ten super foods...ENJOY!!

Blueberries

Did you know that much of the power of blueberries lies in their color? That deep-blue hue is a byproduct of flavonoids—natural compounds that protect the brain’s memory-carrying cells from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it’s no surprise that this superfood has been shown to help preserve memory function. Blueberries, like other berries, also have a high water content, which makes them hydrating for your skin and other cells of the body. Eat them plain or throw them in a salad, a smoothie, or your oatmeal in the morning!

Broccoli

This green vegetable is a great example of a food that can have a huge impact on your nutrition and overall health. It’s packed with potassium, iron and calcium, dietary fiber and as well as vitamins A, C and K.

Broccoli slows aging, builds stronger bones, cancer protection, stroke prevention, Alzheimer's protection, decreased risk of hypertension, and protects against birth defects.

Salmon

Fatty fish, particularly Wild Alaskan Salmon and sardines, provide high quality protein along with a healthy dose of Omega-3 essential fatty acids, which are important for your health literally right down to your cell walls! The fatty acids are heart healthy, may protect the brain against Alzheimer’s disease, and are important in pregnancy, while fish is low in calories and high in energy-sustaining! How often? Eat about 6 oz. of these fish up to twice weekly, also an acceptable amount for pregnant women.

Olive Oil

Olive oil is a staple in Greece and Italy where people are amongst the healthiest – and happiest – in the world! It can be used in salad dressings, on fish, whole grains, pasta, and in fresh vegetable dips. Olive oil is a key food in the heart healthy Mediterranean style diet, which is known to lower cholesterol and prevent stroke, diabetes, and cancer. Every time I sauté I use olive oil!! How much daily? 2 tablespoons.

Greek Yogurt

Yogurt and fermented dairy products (i.e., kefir) are traditional foods in many cultures. Yogurt provides probiotics that promote digestion, prevent gas and bloating, can prevent and treat irritable bowel syndrome, and may even help treat ulcerative colitis. Healthy bowel flora is also important in helping the body eliminate extra hormones. Greek yogurt is especially flavorful and light, and because of its lower fat content, is actually higher in calcium and protein than regular yogurt, but all types are healthy as long as they contain live active cultures.

Red beans

With their deep red color, cooked red kidney beans can liven up a wide range of meals including salads, soups and stews. But did you know that these little legumes can do much more than just that? Packed with protein, fiber, folate, magnesium, potassium and a number of other health promoting nutrients, are a true superfood. Red kidney beans are a powerful antioxidant helping the skin and rest of the body from long-term health problems. Research has shown that a higher legume consumption can reduce the risk of a heart attack by 80 percent!!

Avocados

Avocados are lean-green-power-machines! Yes, they are high in fat, but girls, we’ve gotta separate the good oils from the bad. The oils in avocados are the good kind: the monounsaturated fats. Avocados are heart healthy, help keep your weight in control, and contain plant sterols, which help lower cholesterol. They are loaded with nutrients including potassium, magnesium, folate, protein, and vitamins B6, E, and K, as well as fiber. Eating 1/2 an avocado daily is a reasonable amount; if you are concerned about your weight, keep it to 1/4 avocado daily.

Almonds and Walnuts

Nuts are filling and satisfying. They can be eaten alone as an energy boosting, blood sugar stabilizing snack, as a condiment on salads, grains, or in yogurt or whole grain cereals such as granola and oatmeal. They are nutrient dense, loaded with protein, good quality fats, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E, and Vitamin A. They are also delicious. Walnuts and almonds are amongst the healthiest, both known to lower cholesterol, prevent heart disease, and fight cancer. Almonds may actually help you lose weight, including belly fat. Keep a small bag of nuts in your pocket to munch if your blood sugar gets low during a busy workday. How many? A recommended daily portion is about 12 walnut halves or 28 almonds.

Dark leafy greens

Spinach, kale, collard greens will help you live longer!! Filled with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin — a duo that acts like sunscreen for your eyes. One cup of fresh spinach leaves also provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health. And of course you can’t forget that they are a great vegetarian source of iron, which keeps your hair and nails strong and healthy. Toss these leafy greens in your next green smoothie, omelet, pasta, casserole, the possibilities are endless!

Spice it up!!!

Add a little TUMERIC to soups, curries, casseroles, smoothies, juices, etc! Tumeric has warm, peppery bitter taste and is a relative of the ginger family. The spice offers anti-bacterial, anti-fungal, anti aging properties. It also aids in digestion, helps with cramps, can reduce toxins and bacteria from the gut, as well as reducing cancer, diabetes, liver disease, cholesterol, joint and gut inflammation, the list goes on!!

Other great herbs and spices with awesome health benefits include garlic, ginger, basil, cinnamon, lemon grass, rosemary, sage, cayenne, thyme. Etc! Switch up these herbs with your meal prep and be creative!! Yum!!


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