When it comes to our nutrition, it’s best to consider how you can give your body the biggest health boost with every bite you take. When that’s your mindset, superfoods are the way to go.

1. Be Flexible

Thanks to diet culture, many of us already have enough food “rules” that we think we need to follow. However, taking a less rigid approach to eating is better for us in the long run.

Restrictions, cutting out foods or food groups, and having them labeled as good or bad or experiencing shame or guilt arround food can be really damaging. Instead look at the big picture of how you can incorporate superfoods that you love into your meals each day.

2. Eat Outside the Box

Any marketer that whats to just sell their foods can put the word”superfood” onto their label in the hopes that doing so it will benefit them. But that granola may contain only a sprinkle of goji berry powder – and loads of added sugars, salts and unhealthy fats – meaning you are not getting any healthy benefits from eating that.

So favor foods that don’t come in packages and are processed, centering your diet arround whole, unprocessed foods. This is a great way to ensure you are getting a variety of key nutrients in the purest forms.

3. Fresh Isn’t Necessarily Best

There’s a difference between packaged foods that have been processed and ones that are closer to their natural form. Take frozen and canned fruits or vegetables for example as produce is flash-frozen or canned immediately after harvesting. This way the nutrient losses after picking are minimal.

When selecting frozen produce, give preference to those with no added sugar or sauces. Also selecting no salt or low-sodium veggies to minimize sodium intake. Then drain and rinse the produce with water. It’s better to add your own seasonings, if you desire.

4. Don’t Force Yourself

Never feel presured to eat anything you don’t like even if it comes with the greatest health benefits. This is how your liver get’s sent wrong messages and easily gets sick. If you don’t like kale, which i personally don’t, try spinach, or go for cabbage, the posibilities are endless.

There’s no shortage of superfoods in the produce isle, and as long as you consume a diverse diet, you’ll cover your nutritional needs.

Read more about Nutrition here.

5. Prioritize Foods Over Pills

Although you can find some superfoods in capsules or powders, for example garlic for those who do not like it’s strong taste and odour, it’s best to consume the actual food. The nutrients are more potent than in supplements.

Furthermore, several nutrients with synergistic effects can be in the same superfood, therefore enhancing the positive effects. It’s very hard to replicate that in a pill.

Certain foods can sharpen your thinking and prevent cognitive decline. Read here my other post about foods that boost brain function.

6. Mind Your Portions

Having the superfood label does not mean you can eat endless amounts of food. Olive oil, nuts, seeds and nut butters are great examples of superfoods whose calories can quickly add up.

Want to have your favorite dinner but maybe have a slice of cake afterwards? Don’t fill up your plate to the max and eat till you feel like popping. In fact a trick that I often do is grab a smaller plate and have my food in that one instead of a big dinner plate. My plate is full, but my mind is tricked and eventually it’s my stomach that thanks me later for not feeling bloated. I actually read somewhere that the color of your plate can effect your appetite. Go give it a try.

Read my other post about taking care of your Gut Health here.

7. Experiment in the Kitchen

Play arround with cooking superfoods in different ways. For example, try steaming, I love this one. Because this method keeps the vegetables and water separate, it reduces the amount of vitamin that gets lost in the liquid while boiling.

Quickly cook vegetables such as asparagus, broccoli or grean beens until tender to the touch. Too much heat destroys the B vitamins and Vitamin C, so shorter cooking times help preserve nutrients.

Another great way is to toss everything together and cook them in the oven, think more favour combined and less mess in the kitchen.

As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally.

8. It Doesn’t Have To Be Exotic

Do not underestimate the power of common foods that are actually super. Oranges, bananas, lettuce and even potatoes are high in fiber and unique vitamins, minerals and antioxidants that support health.

Apples for example promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.

Give these oldies but goodies a try and you might find you feel great after eating them.

9. Pleasure is Key

Sometimes we forget that eating should actually be an enjoyable experience. Otherwise, there’s only a slim chance that we’ll make overall healthy eating a habit.

A cheeseburger may not be packed with the same health benefits as berries, but you may get plenty of enjoyment while eating, and that’s super important too….as long as you don’t eat that every day. And you never know, you may order a side of broccoli or a salad with that burger.

10. Remember to Move

You need both a balanced diet and physical activity to be your healthiest. Exercise has been shown to lower risks of chronic diseases, improve poor sleep habits, and reduce stress, anxiety and depression.

You don’t have to join a gym or buy expensive machines to get active. Take a walk, ride bikes with your kids or check out some of the free workouts, from trusted sources, offered online. Remember please, exercise has no age limits as long as you chose wisely what works best for you.

Read more about Superfoods in this blog post.

Stress less, exercise more, practice mindfulness and spend time with your loved ones and don’t forget that healthy foods boost energy and create a happier life for you and your family.

1. PROVIDE NOURISHMENT

Healthy foods boost energy, build strength and may even create a happier life for you and your family.

A study conducted at the University of Pennsylvania linked good nutrition with positive social development in children.

2. BEAUTIFY SKIN, HAIR AND NAILS

Radiant skin, shinny hair and strong nails show to the world your inner health.

Foods high in beta carotene like papaya, sweet potatoes, carrots, get skin glowing, while those with biotin, a vitamin found in eggs, milk and bananas can help stop hair loss and strengthen brittle nails.

3. THEY’RE DELICIOUS

In case you need another reason to eat a healthy diet: It tastes amazing!

Once you eat nutritious whole foods, processed and fast foods will taste overly salty, greasy and thoroughly unappetizing.

4. AID DIGESTION

If gas, bloating, heartburn, constipation or diarrhea are part of your everyday life, you can rehab your GI tract with netter eating habits.

A diet that’s high in fiber and rich in whole grains, vegetables, legumes and fruits, has been shown to keep food moving through your digestive tract, helping to prevent or treat digestive conditions and irritable bowel syndrome. Read more about Nutrition here.

5. IMPROVE BRAIN FUNCTION

Food for thought isn’t just an expression!

Certain foods can actually sharpen your thinking and prevent cognitive decline. Research at the Center for Brain Plasticity at the University of Illinois has linked high blood levels of omega -3 fatty acids with improved cognitive function.

Fatty fish like salmon, trout and mackerel are loaded with omega-3s. For vegetarians chia seeds, walnuts, flax seeds and kidney beans are amazing sources.

Read here my other post about foods that boost brain function.

6. BOOST IMMUNITY

A recent German study found that the immune system reacts to a high fat and high calorie diet the same way it does to a bacterial infection, creating inflammation.

On the other hand, antioxidant rich foods can switch on genes that fight off bacteria, as well as cell damage, disease and the common cold.

Read my other post about boosting immunity and taking care of your Gut Health here.

7. OFFER HEALING POWERS

A plant based diet that is low in calories is the most effective for reversing diabetes while simultaneously treating cardiovascular disease, according to a 2017 study in the Journal of Geriatric Cardiology.

As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally.

8. INCREASE LONGEVITY

Want to be around for your 80th, 90th or even your 100th birthday?

Healthy eating is your best bet. Those who add wholesome foods over time – even if they don’t complete diet makeovers – improve their chances of living longer.

Stress less, exercise more, practice mindfulness and spend time with your loved ones and don’t forget that healthy foods boost energy and create a happier life for you and your family.

Do coffee drinkers live longer than non coffee drinkers? Let’s find out.

While there is tons of research supporting the health benefits of coffee, there are many skeptics as well. As some might say coffee is a complex beverage.

This post contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

Let’s face it, a great coffee is the reason most of us get out of bed in the morning. One cup offers a friendly jolt of energy, and tastes amazing too. Not only is it a source of morning motivation, coffee also has many amazing health benefits. Coffee is one of the most popular drinks in the world and can be presented in a variety of ways. You can have your coffee iced, in cappuccino or latte form, or black in the form of espresso.

Let’s take a look at a few different perspectives, so you can decide whether or not your morning cup of coffee is truly worth it!

Coffee and Cholesterol

If you have high cholesterol, are concerned about your blood lipid levels, or are at risk for heart attacks, you might want to rethink your coffee drinking habit. 

Apparently, decaf and caffeinated coffee both raise cholesterol levels as much as 10%

A recent study demonstrated that coffee drinking may trigger coronary events and increase heart attack size and severity in the patient groups tested. 

Coffee and Cancer

It is said that drinking coffee provides protective effects against many forms of cancer. While this may be true in some instances and for certain types of cancers, there is also evidence to demonstrate the opposite.

In the past, higher coffee consumption was associated with a decreased incidence of colorectal cancer in women. But a recent study wanted to debunk this so-called myth. Their results concluded that higher coffee consumption in post-menopausal women increases risk, or has no effect, on incidence of colorectal cancer.

Coffee and Stress

One of coffee’s known side effects is increased heart rate, which can inevitably increase your body’s internal stress responses.

The caffeine in coffee increases catecholamines, your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation and this makes you feel lousy. Drinking too much coffee can cause stress, stress can lead to disease, disease leads to feeling lousy, and no one wants to feel that way.

Caffeine in Coffee is a Drug

This substance, found in coffee, is defined as a drug because it stimulates the central nervous system and provides a temporary mood boost.

Although coffee tastes delicious and is a favorite morning beverage for many, it’s the caffeine content, not the taste, that makes this drink so addictive. The average cup of home brewed coffee contains anywhere between 95-200 mg of caffeine per 8 oz serving. 

Moderate caffeine intake, which is anywhere between 1-3 cups per day, can be harmless. Caffeine is a substance that naturally stimulates the nervous system, so if you are over consuming your daily quota they’re can be some unpleasant side effects.

Heavy daily caffeine use — more than 500mg per day — can cause side effects such as:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors

While these are the recommendations and precautions for healthy adults, caffeine consumption for breastfeeding or pregnant women, and children, should be avoided completely or consumed with caution.

Other individuals that may want to take precaution before drinking too much coffee are those with anxiety disorders, or people who are highly sensitive to the drug.

And did you know, if you’re a young woman using oral contraceptives, there is evidence suggesting you will metabolize caffeine at a much slower rate, leaving you more sensitive to it’s unpleasant side effects.

The Benefits of Drinking Coffee

Coffee is Good for the Liver

As an essential organ in the body, the liver’s major role involves the process of metabolism.

A recent study demonstrated that coffee intake of more than 2 cups per day in patients with pre-existing liver disease is associated with lower incidence of fibrosis and cirrhosis, and lower cancer rates.

Regular coffee consumption may be a protective mechanism against the risk of further developing liver cancers, and chronic liver disease.

Coffee May Decrease Depression

If you’ve ever had a cup of coffee, you understand first-hand the mood boosting effects that this beverage can have. It helps to wake up the brain and helps us to feel more alert.

Moderate coffee consumption has been associated with improving symptoms of depression. In fact, several studies have shown that the caffeine in coffee is the main responsible constituent for antidepressant effects.

According to a study, coffee protects the brain as a mild antidepressant and was shown to halve the risk of suicide in both men and women. 

The caffeine in coffee not only stimulates the nervous system, but also enhances the production of certain neurotransmitters in the brain that include serotonin, dopamine, and nor-adrenaline.

Coffee Contains Powerful Antioxidants

An antioxidant is a substance that protects against harmful free-radicals in the body by neutralizing and removing them from the blood stream, which as a whole helps boost immune function and prevents against disease.

Some of the antioxidants found in coffee are:

• Chlorogenic acid
• Polyphenols
• Quinines

The way we are consuming our coffee may be of benefit as well. Apparently, roasted coffee is far better at protecting cells because it has the highest dose of antioxidants. Roasted coffee has been shown to provide 30 times more antioxidant activity than green coffee. 

Antioxidants are known as disease fighting super heroes that we can get from our diet. Not only does that cup of coffee taste amazing first thing in the morning, it also provides a potent dose of antioxidants that boost our health in the long term.

Coffee Protects Your Heart

Coffee has many amazing antioxidant properties, has been shown to protect against Type 2 Diabetes, and may also protect your heart.According to Harvard study, moderate coffee consumption was associated with decreased risk of heart failure, with the largest decreased risk at 4 servings of coffee per day. 

Another study demonstrated that higher coffee consumption lowered cardiovascular disease (CVD) and stroke risk in the general population. Based on the findings, drinking a moderate amount of coffee can help prevent heart failure, CVD and stroke.

Coffee May Decrease Your Chances of Dying

Do coffee drinkers live longer than non coffee drinkers?

Yes, it is true. A surprising fact that has been scientifically proven, coffee may very well decrease your chances of dying.

The largest study ever conducted on diet examines the role of coffee drinking and its effects on mortality among over 200,000 men and 100,000 women who were 50 to 71 years of age.

The results showed that coffee consumption resulted in a 10-15% lower risk of death, specifically with deaths due to heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.

Coffee Reduces Your Risk for Type 2 Diabetes

You may have heard about how coffee consumption is related to a decreased risk for Type 2 Diabetes, and there is mounting evidence backing these surprising claims.

Chlorogenic acid is a substance found in coffee that provides several health benefits including high antioxidant properties, anti-inflammatory and antibacterial activities, and reduced risk of developing Type 2 Diabetes.

So… Is Coffee Good for You or Not?

This is a lot of information to absorb. While you may be left skeptical as to whether to include your daily cup of coffee, or two, it appears that the benefits outweigh the risks.

Not only is coffee delicious, it is a source of joy for many, and part of a habitual routine that people look forward to.

A very important thing to remember is that coffee is one of the most heavily treated crops of any agricultural commodity. Many of these pesticides and insecticides sprayed directly on the crops end up in the coffee that people drink on a daily basis and therefore harm our bodies so i would recommend choosing an organic and fair trade coffee for yourself.

Obviously it is your decision to drink coffee or not, but perhaps it’s not the most harmful beverage to include in your diet.

Keep in mind that adding sugar and heavy cream to your coffee changes things around a bit as you might contribute with that to weight gain.

There appears to be a lot of research dismissing the benefits of coffee, but there is also a ton of evidence suggesting that coffee is actually quite beneficial to your health.

For the coffee lovers out there, while it is not recommended to consume too much, perhaps you can consider enjoying this richly flavored beverage in moderation. 

A yummy beverage you can chew.

When you think of a summertime treat, watermelon may very well be the first thing to come to mind. With its sweetness and hydrating effects, watermelon is perfect to enjoy at picnics or by the pool. But there’s much more to this summertime staple that you have yet to discover. Read on to learn more about this famous melon, including why it’s good for you and how to add more to your plate!

What are the benefits of eating watermelon? As you’ll learn more about below, this fruit is low in calories, a good source of vitamins C and A, and has been linked to everything from reduced muscle pain and enhanced exercise recovery to improved vision and skin health.

This post contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

Top Health Benefits

1. Helps Support Immunity

Lycopene, one of the carotenoids found in abundance in this fruit, has potent antioxidant properties and can help reduce oxidative stress. It may also help keep your heart healthy, as well as defend against certain types of cancers, cardiovascular disorders and diabetes, according to recent research.

Studies show eating it can also increase levels of arginine, an important amino acid that’s used for the synthesis of nitric oxide. Not only does nitric oxide help dilate your vessels to keep blood flowing efficiently and reduce the risk of high blood pressure, but it’s also involved in regulating the immune system.

This fruit is also a great source of vitamin C, a key micro-nutrient that does double duty, acting as both an antioxidant and immune enhancer to keep your body healthy and ward off chronic disease. 

2. Helps Prevent Kidney Stones

Studies have shown that the potassium found in fruits and vegetables is very helpful in cleaning toxins and washing out waste from the blood, helping prevent kidney stones.

Watermelon benefits also include being a natural diuretic. It helps increase urine production to transport waste and toxins out of the body to protect against kidney stones.

3. Helps Protect Skin Health

Watermelon benefits skin health because it’s one of the top antioxidant foods available. Due to its high content of antioxidant vitamins A and C, watermelon benefits for skin include its ability to protect the cells against damage and fight free radical formation to slow aging and keep your skin looking healthy.

Vitamin C is especially important for skin health. It helps boost collagen production while also helping prevent sun damage. Meanwhile, vitamin A is key to maintaining the health of your cells and protecting against UV damage.

4. Improves Exercise Recovery

Watermelon, including the juice from this fruit, has been linked to enhanced muscle recovery in athletes and reduced soreness. It can help you hit the gym more effectively to reach your weight loss goals.

A 2020 study found that by providing electrolytes and reducing dehydration, one of the top benefits of watermelon is its ability to promote post-exercise recovery and alleviate aches and pains.

5. Can Help Relieve Acid Reflux

One of the benefits of watermelon and muskmelon (along with other types of melons) is that they are often used to reduce acid reflux symptoms. Melons are a part of the GAPS diet, which is designed to help treat digestive diseases and reduce inflammation.

Melon is believed to soothe the gastrointestinal tract and regulate pH levels while also lessening inflammation and acid production throughout the body.

6. May Help With Weight Loss

Selecting fruits over processed treats can help you lose weight over time. While watermelon is lacking in fiber compared with other fruits like apples and berries, its water content helps you feel full. Watermelon is a smart snack choice or side dish regardless of whether you’re on a diet or want to maintain your weight.

When it comes to weight loss, though, watermelon alone won’t cut it. It’s important to incorporate other fruits and vegetables into your diet over the long term to cut calories while also increasing your intake of important nutrients.

7. Benefits to Reproductive/Sexual Health

What does watermelon do sexually? As mentioned above, consuming the juice and flesh of this fruit can help relieve arterial stiffness, support circulation and improve blood pressure.

This suggests that watermelon may also be good for you sexually, as it can help with blood flow and therefore arousal.

Additionally, in some studies citrulline (found in the rind) has demonstrated to be a safe and well-accepted alternative treatment for mild to moderate erectile dysfunction in men.

8. May Help Fight Cancer Cells

This fruit may act as a potent cancer-fighting food, squeezing a hearty dose of antioxidants and watermelon health benefits into each serving.

An important benefit of watermelon for men is that lycopene, one of the main carotenoids found in the fruit, has been linked to a lower risk of prostate cancer in some studies. Research also shows that lycopene plays a part in keeping cell membranes strong so they can protect themselves from toxins that can potentially cause cell death or mutation.

It’s also a great supplier of antioxidants vitamin C and vitamin A, both of which help fight free radical damage and prevent DNA mutation to block the formation of cancerous cells. 

9. Nutrients in the Seeds

While many people have spitting contests with their watermelon seeds or avoid the seeded watermelon all together, the black seeds are actually a healthy and edible component of the melon. One cup of dried seeds contains 30.6g of protein (61% of daily value), 3.8 mg of niacin (19% of daily value), and 556mg of magnesium (139% of daily value).

10. May Improve Heart Health

Watermelon contains a good amount of both potassium and magnesium, two important nutrients used to help remedy conditions like high blood pressure. Consuming proper amounts of potassium and magnesium from a nutritious diet seems to be associated with improved heart health, according to research, along with a decreased risk of death from heart disease.

A review published in the journal Advances in Nutrition showed that eating plenty of potassium-rich foods like fruits and vegetables can positively impact blood pressure levels, which may be useful in reducing the risk of conditions such as stroke and heart attacks.

How to use Watermelon

• Try a refreshing soup – whiz chopped watermelon, red and yellow tomatoes, garlic, red chilli, a little vinegar and some olive oil in a blender until smooth, then chill, season with salt and pepper and garnish with fresh mint (or basil) before serving.
• Serve a simple entrée – sear slices of fennel until brown and arrange on a plate with slices of watermelon, then crumble goat’s cheese on top, garnish with fresh mint and finish off with a drizzle of olive oil and a grind of salt and pepper.
• Make tacos – combine diced watermelon, chopped red chilli, diced avocado, sliced red onion, chopped coriander leaves and lime juice, then add to taco shells with chunks of grilled fish and slices of lettuce and serve with lime wedges.
• Prepare a refreshing salad – mix chunks of watermelon, diced mango, sliced red onion, mixed salad leaves and crumbled feta cheese, then dress with vinaigrette and chopped fresh mint leaves.
• Or simply cut them up slices or cubes and eat them all.

Is watermelon a superfood ?

While it may not be as nutrient-dense as fruits such as berries or oranges, there are still some impressive benefits associated with watermelon nutrition.

All varieties are loaded with antioxidants and have been associated with a wide range of health benefits — such as better heart health, enhanced immunity and increased weight loss.