Tag Archives: superfoods

4 Guilt-Free SuperFood Dark Chocolatesūüćę

10 May

IMG_37201

These chocolates are so easy to make that you will never want to buy chocolate at the store again! They are infused with superfoods, and have no sugar added! Dark chocolate is very nutritious because it is packed with antioxidants, iron, magnesium, copper, and can improve blood flow, ¬†raise good cholesterol, protect your skin form UV rays, reduce inflammation, lower blood pressure, improve eyesight and improve cognitive function…and since these recipes have additional superfoods added to them, and no added sugar, you can feel 100% guilt-free!!

To make these all you do is melt the coconut oil and/or cacao butter on a double broiler, then mix in cacao powder and other ingredients listed, and garnish with the superfoods you mixed in as you please! Then pour into a silicon mold. I used this one click here. Freeze overnight, and there you have it! Best to keep these refrigerated once they are done freezing overnight.

1. 

IMG_37161
ūüćęMatcha-Reishi Chocolates:

2.

IMG_37361ūüćę Moringa-Chaga Chocolates:

3.

IMG_37261
ūüćę Blueberry-Vanilla Chocolates:

4.

IMG_37181
ūüćę Mint-Chlorophyll Chocolates:

Peace, Love, Superfoods ‚̧ Colleen Poling, RD

Quick Guide: A Vegan Super-Powered Nutrient Packed Day

24 Oct

vegan-day

Eating a vegan diet with some supplementation can provide you with all the nutrients that you need! No matter how you choose to eat, animal products or not, it is always important to make sure you are meeting your needs. With any diet, you have to be mindful about what you eat to be healthy! The cool thing about a vegan diet is it offers so much, because every bite you eat gives you diverse benefits including, fiber, antioxidants, protein, complex carbohydrates, healthy fats, and vitamins and minerals!

14801167_10104343297693524_573169601_n

The following ‘Vegan Super Powered Nutrient Packed Day’ along with the minimal Supplements will provide adequate sources of Calcium, B12, Zinc, Iron, Protein, Magnesium, Vitamin d, Omega 3 fatty acids, Iodine, Selenium , Vitamin A, Vitamin E, Vitamin D, Vitamin C, Vitamin K, Vitamin K2, Antioxidants, Phytochemicals, Fiber and MUCH MORE!! The following ‘Day’ will also include some of the most recent¬†superfoods that you HAVE TO TRY!!! Click on the foods, supplements and recipes for more info, and where you can buy them online!

Pre-Breakfast:

Breakfast:

winning-x_grandeoriginalbrain-octane-oil

Snack:14826408_10104343307109654_807420480_n

 

Lunch:images

Snack:2ad71e780ce717a8020d9d5c7cf31b55

 During Long Exercise: 

Post-Workout:

Dinner:
natto-title-meme hempseeds

Dessert:14825526_10104343321490834_1241607481_n

 

 

***Be sure you are drinking filtered water, and using filtered water to wash your veggies! It is soooo important to drink pure water! Also, if you are eating everything organic, than washing it with water full of BPA, Mercury, Lead, and pharmaceuticals (reduction list) then you are wasting your money and not to mention hurting your body! Brita just won’t cut it! Check out Multipure instead: ¬†Water Filtration System

site-aquaversa

‚̧ Colleen Poling, RD

Hack: Energy without Caffeine

24 Oct

macaccino-logo-drop-dark-1

This past weekend was Portland Vegfest! I had a wonderful time listening to renowned vegan MD’s such as Neal Barnarn, Milton Mills, and other RD’s like Julieanna Hever! There were also products galore to sample. One of my favorites of the convention was Macaccino: The Organic Maca Root Superfood Energy Drink!¬†Maca is a herb from the cruciferous family of plants (of the species lepidium meyenii). original
Here are the top 3 reasons I love it so much!
  1. Dense Superfood Nutrition: Maca is rich in fiber, protein, calcium, magnesium, phosphorous, potassium, sulfur, iron, Vitamin B1, Vitamin B2, Vitamin C, Vitamin E, 20 different amino acids (with seven essential amino acids), sterols, and more. It also has trace elements such as zinc and selenium. Great for vegans!!!!
  2. Energy without the jitters or crashing: Maca is a¬†natural stimulant, but when you eat it, you don‚Äôt feel like you are taking a stimulant. The jitters commonly associated with energy drinks and coffee don’t happen!!¬†Elevate your energy in the morning, on adventures, with the kids, at the office, at the gym, with each other. Not to mention it tastes delicious!!!!
  3. Amazing benefits: Maca has been reported to Improve Mood, Improve Stamina, Improve Libido, Aid in Muscle Recovery, Improve Circulation, Ease Symptoms of Menopause, Balance Hormones, Increase Sperm Production, Improve Melatonin Production, Improve Sleep, Relieve Depression, Lessen Anxiety, Reduce Cholesterol, Balance the Endocrine System, Improve, Immunity, Enhance Memory, Improve Menstrual Disorders, Strengthen Erections, Increase Physical Performance, Reduce Hot Flashes, Reduce Lethargy, Improve Hypothyroidism, Improved Skin. So exciting!!!!!!

macavscoffee_infographic_final-2

7 Affordable Superfoods Found in Your Local Grocery Store

16 Nov

No one needs to make a pilgrimage to find some of the healthiest plants nature has to offer. These foods can be found at your local grocery store virtually year round, and they won’t¬†break the budget either. Adding a few of these foods to your daily diet will be no problem, and is an easy way to get a wider range of nutrients.

  1. Ground Flax Seeds– A good source of Omega-3 fatty acids and fiber; just add a couple tablespoons to smoothies, stir-fries, salads, oatmeal, or anything you can think of. Ground flax seed acts as a binder and adds a thickness to concoctions; very good for thickening sauces.¬† Ground flax seeds can be used as a substitute for fat or eggs in most recipes also. 3 Tbsp. of ground flax seed can replace 1 Tbsp. of fat or oil. 1 Tbsp. of ground flax seed plus 3 Tbsp. of water can replace 1 egg. Substituting ground flax seeds can save you from those extra calories. Not only is it versatile and nutritious, but it is also somewhat cheap. A 12 oz. box of Hodgson Mill’s Flax Seed can cost you around $3 and can last for practically over a year in the fridge. Note that you should not buy flax oil because the refining process takes some of the nutrients and fiber away.
  2. White Button Mushrooms– You don’t have to go on a hike to find these little guys in your store. They provide a good source of the antioxidant amino acid ergothioneine, B vitamins, copper, and selenium. You should always wash and cook mushrooms before consuming them. The toxin agaratine is present in raw white mushrooms but it is diminished after cooking for a few minutes.
  3. Spinach– I will point out that Popeye was exaggerating the benefits of spinach but he had the right idea. Green leafy vegetables like spinach are some of the most powerful protectors from cancers and heart disease. Spinach is a good source of Vitamins A,C,K and folate and can be easily added to a salad. Wilting spinach leaves with diced tomatoes in a pan is also another easy tasty option.
  4. Peanut Butter– Almonds, walnuts, and pistachios usually get the spotlight for being the healthiest nuts. Allow me to shed a little light on peanuts. Even though peanuts are technically a legume, they share some of the same benefits that nuts have. All nuts are a good source of protein and minerals such as magnesium, manganese, selenium, phosphorus, zinc and copper. Not only that but a handful of nuts can suppress an appetite¬† and can help lower cholesterol,¬†inflammation¬† and lower the risk of heart disease. You can get these same great benefits too without paying as much by choosing natural peanut butter. Natural peanut butter made without hydrogenated oils or any extra oil is the best choice; just crushed up peanuts. A 28oz jar of Smucker’s Natural Peanut Butter is a little less than $5. There will be a separated layer of peanut oil on top of the peanut butter but you just have to stir it¬† and keep in the refrigerator to make it smooth.
  5. Black beans– High in protein, antioxidants, folate, and a good source of minerals. You can buy the raw beans and soak them overnight or buy them in a can. Not only do beans store well in the pantry, but they are relatively cheap as well. A 15oz. can of black beans will be less than 90 cents. Be sure to buy the brand that doesn’t add extra syrup, and sugar to its can of beans. Black beans can be added to leafy salads, stir-fry, or add to sauteed onions and garlic with some chili powder and cumin to have a filling for wrap.¬† Always rinse canned beans before using to wash away the salt and the black syrup.
  6. Kale– Another green leafy vegetable packed with cancer fighting phytonutrients and a good source of Vitamins A, C, K, and manganese and calcium. Not exactly the tastiest thing you’ll ever eat. Adding kale to a salad or wrap usually hides the sour taste, or if you’re daring you can add it to a smoothie.
  7. Beets– Very high in antioxidants and also is another good source of folate. You can buy whole beets or get them in the can. Adding beet slices to a salad or a smoothie is an easy way to incorporate beets into a diet.

Written By: Joshua Reid, Kent State¬†University¬†Dietetic’s Student