Healthful High Performance

#motivation #inspiration #executivehealth #wellbeingatwork #performance

Ready to boost your Super Powers?

Here we go!

Superfood is a marketing term that suggests that some foods have health benefits resulting from exceptional nutrient density. In a nutshell, they are crushed plants, fruits or spices. Although they are not a replacement for natural, unprocessed fruit and veg, they are super easy to get into your diet. You can enjoy them added to juice a smoothie or sprinkled over yoghurt

1.?????Acai Berry

Acai Berry is a relative of the BlackBerry family and is high in antioxidants, including anthocyanidins thought to lower inflammation. It also has cardioprotective and immune-boosting properties.

What's also exciting is that in test tube studies, at least, acai extract increases the process of?autophagy in brain cells. Autophagy is the natural process of clearing old, damaged cells. This doesn't happen efficiently as you age, so it's worth investing in some preventative measures now. It has a lovely sweet yet sharp taste, like raspberries.

* Choose a powder that's been freeze-dried to preserve the antioxidants and add it to your smoothies, porridge protein or bliss balls or granola.

2. Ashwagandha

This bitter adaptogen cleverly adapts to what your body needs. It is prevalent in Ayurvedic medicine, where it is used to help people deal with stress and generally feel less frazzled

Research also shows that it might be helpful in diseases such as Parkinson's and Alzheimer's, possibly by stopping the loss of tiny connections between neurons in your brain.

*Make a nutty smoothie by adding half a teaspoon of unsweetened almond milk with one scoop of vanilla protein powder and two tablespoons each of tahini and cacao powder.

3. Baobab

This superfood powder comes from the fruit of the African Bao Bab tree- sometimes called the tree of life. It has a lovely sherbet Y taste and is high in vitamin C, potassium and fibre

Its superpowers include balancing blood sugar levels and supporting digestive health. It's also thought to have anti-microbial, antiviral, antioxidant and anti-inflammatory properties.

* it's perfect in smoothies where its sweet flavour can offset some of the more potent green powders

4. Cacao

If you've ever read that chocolate has superpowers, This is why. Cacao is made from the raw beans/seeds of the cacao tree, which preserves nutrients. Regular chocolate and commercial cocoa (note the difference in spelling), on the other hand, come from roasted beans.

The raw stuff is full of antioxidants, magnesium, iron, calcium and fibre. Aside from containing ingredients that increase the production of brain chemicals that promote pleasure and focus, cacao has also been shown to have a positive effect on cardiovascular disease and blood pressure.

*You'll find cacao either as a powder or as cacao nibs. You can use them in both smoothies- delicious with the right avocado- a healthy hot chocolate, in puddings and in baking.

Super greens

5. Chlorella

This is derived from algae, usually grown in the Far East. This powder is rich in carotenoids, which can improve the skin. Chlorella is a fantastic source of protein, chlorophyll, fibre, iron, vitamin C, and omega-3 essential fatty acids stop as well as antioxidants including lutein and zeaxanthin which support eye health. Like spirulina, it's also used to assist in the removal of heavy metals from the body. It tastes a bit like seaweed- so best buried in a fruit smoothie consider combining it with a sweeter flavoured superpower powder like baobab to balance it out

6. Moringa

The leaves of the moringa oleifera tree- found in Africa and Asia- is chock full of antioxidants and carotenoids, which may help improve cholesterol ratios and manage blood sugar levels as well as protect the liver, kidneys and heart. The flavour is nutty and peppery, so they work well added to fruity smoothies

7. Spirulina

This superfood comes from blue-green algae found in freshwater. It’s grown all over the world and has been used for centuries. High levels of chlorophyll give it a fantastic colour.

Spirulina is high in protein, vitamin B12, calcium, magnesium and iron. It also contains a good level of fatty acids, iron, and magnesium.

Nutritionists recommend it for helping to combat heavy metal toxicity, to support liver health, and lower cholesterol and blood pressure.

*The intense flavour can make fruit smoothies take on a sludgy colour but don't let this put you off.

8. Maca

The indigenous people of the Andes have used this multi-flavoured root vegetable as a natural remedy for a huge range of conditions for thousands of years. There is plenty of evidence to support Maca for decreasing some of the peskiest symptoms of menopause, including hot flashes, night sweats, and insomnia. It's also an aphrodisiac.

The South Americans have used maca as a fertility wonder stuff with centuries of anecdotal success. It's also high in potassium, calcium, vitamin C, vitamins B6 and B3, copper and iron, plus it's a good source of protein.

*Perfect in smoothies, but you can also add it to your porridge pancakes or use it in baking.

9. Matcha

Matcha is made from the finely ground leaves of the Camellia Sinensis plant-you'd have to drink more than 10 cups of green tea to match matcha, simply because it's made by grinding the entire tea leaf into powder instead of steeping the leaves in hot water. In fact, it has 137 times more antioxidants than green tea. Matcha is also high in L-theanine, a compound linked to feelings of focus, alertness, and sustained energy

*You can make your own matcha tea, of course, but you can use this superfood powder in juices .and smoothies too

10. Wheat grass

You might well have heard of wheatgrass, given its popularity over the last few decades. You can now buy frozen wheat grass to pop into your smoothie, but the powdered sort is incredibly handy. Although there is wheat in the name, wheatgrass doesn't actually contain gluten.

It does, however, have plenty of vitamins A comma C&E, iron, calcium, and magnesium, as well as antioxidants like glutathione. Nutrition professionals like wheatgrass for its purported cholesterol and inflammation-lowering properties

11. Turmeric

Curcumin, the compound behind turmeric’s bold yellow colour, may help reduce inflammation and is (in capsule form) a popular choice for anyone with arthritis or inflammatory bowel conditions. It's widely used in Asian cooking. You'd struggle to eat enough to gain medicinal benefits from eating a few curries, but turmeric gathers popularity in smoothies and lattes.

Make a latte for two with;

- 350 mils unsweetened almond milk

- 1/4 teaspoon of ground turmeric

- 1/4 ground cinnamon

- 1/4 ground ginger

- half a teaspoon of vanilla extract

-?a teaspoon of Maple syrup

- a grind of black pepper (to make the turmeric more easily absorbed into the body.)

Put the ingredients in a saucepan and whisk over gentle heat ideally (like a milk frother). Once Hot, pour into mugs and sprinkle with a little more cinnamon to serve.

Because life should be Delicious! ????

PS. Putting the ‘food work’ into your life alongside the commitment to regularly de-stress, move your body and prioritise sleep is not always easy to do on your own. If you need someone to guide, support and cheer you along, DM me - I’d love to hear from you!

I wish you an AMAZING weekend??