Some of my favorite super foods!

Superfoods are foods that are primarily plant-based but also some fish and dairy that are nutritionally dense and thus good for one’s health.
Superfoods contain a variety of nutrients, such as antioxidants, which are thought to ward off cancer. They also have healthy fats, thought to prevent heart disease; fiber, thought to prevent diabetes and digestive problems. Lets take a deeper look into some of my favorite super foods. 

Peas ~High levels of protein and fiber means peas can boost your energy levels
As well as being boiled peas can also be fried or added to a smoothie
Peas contain vitamin K, an overlooked vitamin which is vital for bone health
Peas are an excellent source of vitamin K, a much-overlooked nutrient which is vital for our bone health. We need vitamin K to produce osteocalcin which strengthens our bones by hardening the calcium which is used in the bone renewal process.
They’re packed with the antioxidant’s vitamin C, vitamin E and zinc as well as other protective plant compounds called polyphenols. These help to keep your immune system in great shape, so you’re less likely to come down with colds and infections. Peas also contain a number of nutrients which support heart health: they’re an unexpected source of omega 3 fatty acids which support a healthy vascular system and reduce the risk of blood clots. They’re also rich in B vitamins, which play a crucial part in regulating high levels of homocysteine which is a risk factor for cardiovascular disease. Combined with the naturally anti-inflammatory properties they contain, eating peas regularly could be a great way to be kind to your heart. Peas are also a surprisingly good source of iron.

Quinoa~Sometimes mistaken for a grain, quinoa is actually a seed and is naturally gluten-free. It is one of the best foods for lasting energy. It’s a complete protein which means it contains an adequate amount of all nine essential amino acids and it is loaded with antioxidants. This superfood also has anti-inflammatory properties and is actually a member of the spinach, Swiss chard and beet family! It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Avocado~Because who doesn’t love avocado… and for good reason! Not only is its awesome tasting, it also offers many health benefits. It’s high in mono-unsaturated fat which is good for you! When you eat an avocado with other nutrient-rich foods it improves absorption of the nutrients. If you eat a salad with an avocado, you absorb up to 25% more of the nutrients from your salad!
Avocados also lower the risk of heart disease and improve blood levels of LDL cholesterol. Avocados are nutrient dense with high amounts of pantothenic acid (one of 8 B vitamins that helps the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy), fiber and Vitamin K.

Wild Caught Salmon
Salmon is a great source of protein and Omega-3 fat that helps to decrease the risk of heart disease, cancer and depression while keeping the mind strong and improving joint health. I highly recommend wild caught salmon over farm raised.

Lentils~A superfood that is filled with the nutrients you need. Use lentils in soups, salads, or casseroles for a great addition to a healthy diet. Lentils are a part of the legume family. These small seed-like vegetables are an ideal superfood! They’re full of polyphenols, they’re high in protein, they’re a good source of iron, they’re full of fiber, Lentils are good for your bones, They’re a good source of folic acid, They’re high in magnesium They’re a secret superfood. Ounce for ounce, lentils have as much protein as steak (with less than 10 percent of the fat!).

Almond Butter~Almond butter has high amounts of magnesium and monounsaturated fats for heart health. It also has high amounts of Vitamin E and is a great source of manganese, copper, Vitamin B and riboflavin needed for energy. Be sure to be a diligent consumer and check the ingredients to make sure there are only almonds and salt with no added sugar or oil.

Yogurt ~Plain Organic Free Yogurt (with live active cultures)
Yogurt is an excellent source of protein, improves digestive health and high in calcium for stronger bones. When I buy plain, Greek yogurt I look for more than 20 grams of protein and less than 10 grams of sugar (the sugar should only come from the naturally occurring lactose, no added sugar). I also check to see that it includes high amounts of live active cultures. Digestive issues are on the rise because the bacteria in our gut is out of whack. We eat processed foods that contain preservatives which disrupts our gut bacteria. The live active cultures in yogurt help to reset the good bacteria in our system.

Edamame ~A one-cup serving of this superfood contains 22 grams of protein—plus, edamame is a complete protein, containing all of the essential amino acids your muscles need to recover after a tough workout. Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in numerous studies.

Berries~Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Berries may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies. Some of the most common berries include: Raspberries, Strawberries, Blueberries, Blackberries, and Cranberries. Whether you enjoy them as part of your breakfast, as a dessert, on a salad or in a smoothie, the health benefits of berries are as versatile as their culinary applications.

Super foods are amazing to add to any diet or meal plan! So go to your local farmers market or grocery store and start adding super foods to your fabfitlife!

Intermittent fasting is a term buzzing around the health and fitness industry. It is being utilized to improve digestive health, assist weight loss, and simplify one’s lifestyle.

I began to incorporate what was explained to me as ‘eating windows’ after I had my son Sawyer. I was nursing and getting insanely hungry at night and eating all the things! I was eating far too many calories in a 24-hour period. I had to do something. I began with a 10-hour eating window. I ate all of my calories and drank all of my water within this 10-hour window. Consider the term ‘breakfast’; This refers to the meal that ‘breaks your fast’ – which is done daily. Intermittent fasting is not something unusual and curious, but is already a part of everyday, normal, life. At its very core, intermittent fasting simply allows the body to use its stored energy on burning fat.

Life is about balance. The good and the bad, the yin and the yang. The same applies to eating and fasting. Fasting, after all, is simply the flip side of eating. If you are not eating, then you are fasting. Intermittent fasting can change hormone levels to facilitate weight loss. In addition to potentially lowering insulin and increasing growth hormone levels, it can increase the release of the fat burning hormone norepinephrine (noradrenaline). When you fast, several things happen in your body on the cellular and molecular level. For example, your body adjusts hormone levels to make stored body fat more accessible for burning stored fat. In essence, intermittent fasting allows the body to utilize its stored energy. After all, that’s what it is there for. That is how our bodies are designed. That’s what dogs, cats, lions and bears do. That’s what humans do. If you are eating every third hour, as is often recommended, then your body will constantly use the incoming food energy. It may not need to burn much body fat, if any. You may just be storing fat. Your body may be saving it for a time when there is nothing to eat.

The most obvious benefit from intermittent fasting is the potential  weight loss. However, there are a many potential benefits beyond this, some of which have been known about since ancient times. The fasting periods were often called ‘cleanses’, ‘detoxifications’, or ‘purifications’, but the idea is similar – e.g. to abstain from eating food for a certain period of time, often for health or spiritual reasons. People imagined that this period of abstinence from food would clear their bodies’ systems of toxins and rejuvenate them. Our ancestors may have been more ahead of their time than they knew. Some of the purported health benefits of intermittent fasting may include:

• Possible weight and body fat loss.
• Increased fat burning.
• Lowered blood insulin and sugar levels.
• Possible reversal of type 2 diabetes.
• Possible improved mental clarity and concentration.
• Possible increase in energy.
• Possible increase in growth hormone production. (at least in the short term)
• Possible improved blood cholesterol profile.
• Possible increased longevity of life.
• Possible activation of cellular cleansing by stimulating autophagy.
• Possible inflammation reduction.

In addition, fasting offers many important unique advantages that may not be available in typical diets. Where diets can complicate life, intermittent fasting may simplify it. Where diets can be expensive, intermittent fasting can be free. Where diets can take extra time in preparation, fasting saves time. Where diets may be limited in their availability, fasting is available everywhere. And, as discussed earlier, fasting is a potentially powerful method for lowering insulin and decreasing body weight. As someone who has applied ‘eating windows’ or ‘Intermittent fasting’ for almost two and half years I have noticed my digestive system has become super regular. I don’t feel that “overly full feeling” or bloating at the end of the day like I used to. I have more energy throughout the day. My sleep has been more restful! My life feels more balanced, and simply healthier. So, there you have it! That’s why I choose to incorporate intermittent fasting in my life friends!

**Please be sure to consult your physician before beginning any diet or workout regimen**