Happy September Bliss Body’ers! I love this time of year- the smell of fall in the air, summer crowds have died down and I have more “me” time. Fall is the perfect time to clean up your eating and get your diet back on track. Although it is important to remember that no one food is right for everyone, here are six superfoods that are staples in my house and I eat everyday.
Oh, the incredible edible healthy egg how I love you. I never have less than three dozen farm-fresh eggs in my fridge. Eggs are a wonderful source of protein, omega-3 fatty acids, and all the B vitamins (notably, choline). Eggs are not without controversy, however. Eggs rank high as a common allergenic food, so be sure that you do not have sensitivity to them before consuming. In addition, there is a common misconception regarding eggs and their saturated fat and cholesterol content. Contrary to popular belief, dietary cholesterol actually reduces the body’s own production of cholesterol, and moderate saturated fat intake is a crucial component of a healthy diet . Make sure to only eat free-range, organic and Omega-3 eggs.
Bliss Tip: Check out the The Cornucopia Institute’s Organic Egg Report and Score Card for the highest-rated organic eggs.
According to George Mateljian’s World’s Healthiest Foods, spinach is ranked number one as the most-nutrient dense food. This super green is packed with vitamins A and K, manganese and folate. Spinach has many anti-inflammatory and anti-cancer benefits from its phytonutrients. It is best prepared quickly steamed or sautéed to retain its nutrients. Spinach is my go-to green for my morning smoothies- it blends so well, you won’t even know it’s in there!
This nutritional powerhouse is an amazing source of good fat for the body, brain and skin. One quarter of an avocado has 7 grams of unsaturated fat and about 80 calories. Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. Avocado works well with any meal- adds creamy texture to any breakfast smoothie and is a perfect topping for chicken or fish dishes.
Bliss Tip: The dark green portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before throwing it out.
Fat is good for you people! Let me say it again- you need to eat fat. Olive oil is a great source of monounsaturated fat and is full of anti-inflammatory properties that help protect against heart disease; aids in cancer prevention; and improves digestive health. Choose cold-pressed extra virgin olive oil (EVOO) as it is unrefined and contains more healthy oleic acid.
Bliss Tip: Look more carefully at the label on your EVOO to see that you are truly obtaining real extra-virgin olive oil. A “COOC” logo on the label stands for the California Olive Oil Council, which adheres to strict standards of labeling their oil.
Blueberries pack a lot of nutrition and health benefits into a little package, having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Another reason, I put blueberries in my favorite food category is they are a low glycemic (GI) food thus have a low impact on blood sugar levels. Blueberries are on EWG’s Dirty Dozen List, so they are a must buy organic food.
Salt is another one of those vilified foods. It is true that not all salt is created equal, so don’t go sprinkling your food with that fine, white table salt. I am talking about SEA SALT! There are many types of sea salt including celtic, fleur de sel, and my favorite, Himalayan Pink. I love the pink stuff because it is unrefined, unprocessed “raw” salt that contains tons of minerals, trace elements, and iodine. Remember a little goes a long way and if you have problems with high blood pressure, keep your salt intake to a minimum.
Bliss Tip: There is nothing better than seasoning your food with fresh ground sea salt (and pepper). I love my eco-friendly bamboo grinders from Core Bamboo.