Weightloss With Superfoods

~ Not All Foods Were Created Equal ~

Some are considered the healthiest natural foods on the planet ~ ‘Superfoods’

Supercharge your weightloss with Superfoods. They have incredible health benefits and are packed with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances. They can help you fight disease, feel more energetic and aid weightloss without ever missing out on important nutrients.

Packing a powerful nutritional punch, Superfoods helps protect against cancer and heart disease, lower cholesterol, protect the organs from toxins and improve digestive health. Some nutritionists even say Superfoods can help you live longer.

My goal is to make healthy eating a no-brainer and help you make smart choices, plan balanced (and great-tasting) meals, get a grip on portions, and more. This knowledge I’m sharing with you will guide you towards taking steps that will help you, and your family eat better forever. Superfoods will help nourish and heal your body while providing you flavour filled meals with a rainbow of vibrancy that will re-boost your immune system, enhance your body’s detoxification process, improve your metabolism, increase your energy levels and maintain your long-term wellbeing. Here are my favorite Superfoods and Spices that I include into as many meals each day/week as possible. You’ll find them in all my Weekly Meal Plans and Recipes. Get to know them and their benefits so you can fill up on these amazing beneficial foods. Your body, health and waistline will thankyou for it.

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 | Chia Seeds |   (pronounced chee-ya)

• Chia seeds are tiny, nutritional dynamos and the single richest source of plant-based omega-3 fatty acids you can buy.
• They’re loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction.

  Lose Weight Without Starving:

• the Chia Seed is a dieter’s dream come true
• seeds have virtually no taste so can be made to taste like whatever you want
• when a Chia Seed is exposed to water it forms a coating of gel, increasing its size and weight
• they swell to more than 5 times their weight in liquid
•  their unique gelling action keeps you feeling full for hours
• adding a spoonful or two to meals will help you feel fuller faster
• very low in calories
• as it’s difficult to remove from the seed, they help your body think it’s full, without adding calories from eating

 Reasons to Eat Chia Seeds:

• 8x more Omega 3 than Salmon
• 15x more Magnesium thank Broccoli
• 5x more Calcium than Milk
• 3x more Iron than Spinach
• 3x more anti-oxidants than blueberries
• 7x more vitamin C than oranges
• 2x more potassium than a banana
• Fabulous source of protein – contains all 8 essential amino acids
• More Protein than Oats, Wheat & Barley
• Natural Source of Vitamins and Minerals
• Gluten Free
• Vegetarian and Vegan beneficial

How Much:

• Nutritionists recommend 1 – 2 tablespoons of Chia be consumed each day
• Be sure to drink plenty of water as Chia is very high in fibre

How to Eat:

• sprinkle on breakfast cereals and porridge
• mix in green smoothies
• sprinkle on raw salads
• sprinkle over stirfrys
• use to thicken soups (towards end of cooking)
• add to bread & muffin recipes
• mix with protein shake
• have half a teaspoon straight up on the run with a glass of water

Ways to Use:

•  egg replacement – combine with water to form a gel and add it to recipes that call for egg substitute
• 1 tablespoon of chia seeds with 3 tablespoons of water per egg your substituting
• make delicious dessert Chia Puddings
• make Chia Goop – great for an energy boost before a workout   (TZ Recipe in ‘Sweet Treats’)
• tuna spread – mix can of tuna in springwater – like lemon & cracked pepper tuna  – with 1 tsp Chia Seeds. Spread on sandwiches, ryvitas and rice crackers
• add to Chocolate Brownie Recipe to turn them into Protein Bars  (TZ Recipe in ‘Sweet Treats’)
• add to slow cooker meal to help thicken
• easy thick omelette – add Chia Seeds to beaten eggs then cook to turn into thick omelette or frittata
• make cinnamon Chia Butter – add ground seeds to nut butter to amp the nutrition, or add to butter with some cinnamon and spread on hot toast

TZ Tip:

• There are 2 types of Chia Seed available – ‘Black’ & ‘White’
• No real differences between them and they have the same benefits
• The ‘Black’ variety of Chia contains a combination of black, grey and white seeds
• The ‘White’ Chia variety is formed by specially selecting white seeds from the black
• Apart from color difference the seeds are virtually the same in all of its properties – size, taste and smell, with the exception of a few minor seasonal nutritional differences

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| Kale |   (Queen of the Greens)

What:

• Kale is the Superstar of all Superfoods and a MUST to add to your daily vegie intake
• Its one of the healthiest vegetables on the planet and belongs to the same family as Cabbage, Broccoli and Brussel Sprouts
• It has no bitter taste, is yummy to eat and tastes like a cross between rocket and spinach

Why: Recognised for its amazing immune boosting powers and significant health benefits including cancer protection and lowered cholesterol.

•  More Iron than Beef
• More Calcium than Milk
• 10x more Vitamin C than Spinach
• High in Vitamin A and K
•  Low in Calories
•  High in Fibre
•  Has Zero Fat
• Full of powerful Antioxidants
• Great Detox Food
• Tastes delicious cooked or left raw

How to Eat:

• Rinse Kale,  cut or tear leaves off stalk, throw away stalk and use leaves only
•  chop it finely –  add to soups, stews, stir-frys, salads, egg dishes or casseroles
• Top pizzas with steamed Kale for added nutritional goodness
• Steam Kale for five minutes to eat
• Eat raw in salads with your favorite dressing
• Substitute Kale for spinach or greens in recipes
• Add to Smoothies to turn into a nutritious Green Smoothie

(My yummy healthy ways to use Kale are in the ‘Recipes’ menu)   TZ Tips:

• My Fridge must have – I put Kale I nearly everything I cook
• Store Kale in a plastic ziplock bag for up to 5 days in the fridge
• Toss whole-grain pasta with chopped Kale, pine nuts, feta cheese, and a little olive oil, add some chopped sundried tomato’s for a little extra zest.
• Try squeezing a little fresh lemon juice on steamed Kale for a variation and yummy zingy taste
• Toss into the frying pan as you’re cooking scrambled eggs
• I add to all vegie based soups
• Ward of cold and flus by eating servings of Kale daily – seems to work great for me

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 | Quinoa |   (pronounced Keen-wah)

What: 

• Quinoa is one of the most nutrient rich grains around.
• It’s a good source of iron which is needed to transport oxygen around the body plus contains B vitamins for energy, calcium and magnesium for healthy nervous system function, and vitamin E a powerful antioxidant.

  Why:

•  highly nutritious gluten-free grain
• cholesterol free
• low in fat
• low in calories
• grain contains more protein than any other grain
• has good balance of all 8 essential amino acids
• makes a good choice for vegetarians and vegans
• high in fibre
• low-GI for keeping blood sugar levels stable
• great source of iron and magnesium
• delicious with a fluffy consistency with a slight nutty flavour

How to Eat:

• delicious cold tossed through a salad
• use instead of rice in any dish
• hot served with stir-fry, stew or casserole
• add to soups, frittatas or vegie patties
• use when making tabouli

(My Everyday Tuna Quinoa Recipe in the ‘Lunch’ menu)

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| Broccoli |

What: 

• Broccoli is a nutritional powerhouse full of health benefits, loaded with essential nutrients and therapeutic properties

Why:

• High levels of fiber (both soluble and insoluble)
• Rich source of vitamin-C.
• Liver cleansing /detoxifying
• Anti-tumor/anti-carcinogenic properties
• Immune stimulating
• High in antioxidants
• also rich in Vitamin A, Iron, Vitamin K, B-Complex Vitamins, Zinc, Phosphorus and Phyto-Nutrients

TZ Tips:

• 100 gram serving of broccoli will provide you with more than 150% of your recommended daily intake of Vitamin C, which can potentially prevent and shorten the duration of colds and flu’s
• yummy in Green Smoothies (included in ‘Snacks’ Recipes)
• include in most evening meal
• mashed with Cauliflower is the perfect and easy substitute to mashed potato

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| Pomegranate |

What: 

• Oldest known fruit, experts trace its origins back to northern India and Iran 

Why:

• High in antioxidants
• Promote cell renewal and protect cells from damage
• High in potassium; a highly alkalising nutrient

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| Blueberries | 

 What: More disease-fighting antioxidants than almost any other fruit or vegetable Why: Low in fat – about 80 calories per cup and practically fat-free

• Loaded with fiber to keep you fuller longer
• excellent source of Manganese, helps convert carbohydrates and fats into energy
• High in antioxidants
• Promote cell renewal and protect cells from damage
• Protect the cardiovascular system
• High in vitamin C
• Helps support immune system

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 | Chili Flakes  |

What: 

• Red pepper flakes are made by drying and crushing red chili peppers – usually cayenne

Why:

• The capsaicin in red peppers modestly boosts metabolism
• Hot, spicy flavor also suppresses appetite which can helps to reduce overall calorie consumption
• Good choice to sprinkle on foods if you’re trying to lose weight

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 | Tumeric |

What: 

• Yellow spice that has more benefits than just boosting food flavour
• Used for more than 4000 years to treat a variety of ailments
• Curcumin – the active ingredient in turmeric – could potentially ward off dementia and prevent cancer
• Fresh root or dried powder

  Why:

• Stimulates the gallbladder and produces bile, which helps digest fat, improves digestion and can help control weight
• Can help reducing symptoms of bloating and gas
• Helps Indigestion and Weight Loss
• Fights Colds and Flu’s
• Potent antioxidant
• Anti-inflammatory
• Healing for the gut lining and gastrointestinal tract
• Immune stimulating
• Protects the liver /detoxifies

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| Lemons |

What: Recent research has confirmed the many health benefits of lemons that have been known for centuries, including the protection against a variety of poisons.

Why:

• immune-boosting powers
• weightloss as a digestive aid and liver cleanser
• fight infections, strong antibacterial and antiviral properties

How to Have:

Use lemons in the form of juice, teas, drinks and take advantage of their natural healing powers

 Lemon Water Every Morning   (warm or cold) Add lemon juice to warm water, not boiling. Boiling water will kill the vitamin C Benefits:

• Boosts immune system: Lemons are high in vitamin C, which is great for fighting colds
•  Balances pH: Clarifies your body and returns it back to an alkaline state –  which your body actually prefers
• Helps with weight loss:   Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.
• Aids digestion:  helps flush out unwanted materials in the body and detoxify the liverIs a diuretic: increases the rate of urination in the body, which helps with purification and the release of toxins are.
• Clears skin:  The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well.
•  Relieves respiratory problems: Warm lemon water helps get rid of chest infections and helps with pesky coughs.
• Helps with stress: Vitamin C is one of the first things depleted when your mind and body are stress

TZ Tip:

• Replace Coffee through the day with warm water and lemon

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• A natural sports drink which re-hydrates and replenishes after a work out
• contains 5 essential electrolytes giving your body everything it needs to stay hydrated
• helps you perform at your best, contains Sodium, Magnesium, Calcium, Potassium, Phosphorus
• more potassium than a banana – Potassium is an important electrolyte to help prevent cramps
•  contains antioxidants
•  same level of electrolyte balance as present in human blood
•  been a favorite drink in South-East Asia – only recently packaged to market to western world

Results:

• clears complexion – skin glows as it hydrated
• healthier than sports drinks as it contains no added sugar, flavors or colors, has less carbs

How Often:

• as much as you like
• coconut water is extremely similar in composition to human blood plasma
• cases where coconut water has been used as an intravenous hydration fluid in some developing countries where medical saline was unavailable
• reportedly given intravenously to people during World War II when regular IV saline solution ran out

TZ Tips:

• known to be a great Hangover cure due to its electrolytes & hydration abilities
• great to use for stir fry cooking to add flavour
• add to cookie and cake mixtures for extra moisture and flavor
• perfect to make delicious TZ Protein Shake (Snack Menu) & TZ Breakfast Smoothie (Breakfast Menu)
• yummy to add to Juices and Green Juice mixes
• great for helping ease headaches by hydrating

Taste Summary:

• I have tried & tested every brand over the years – Beyond Coconut Water is the best, & tastes the best (Available in Online Shop)
• Different coconut waters taste different on where the coconuts are from & how they are packaged. Those packaged in cardboard tetra packs & plastic bottles are not as nice & clean tasting as Beyond which is packaged in tins & made from Thailand Coconuts.
• You’ll be hooked, love the taste and notice the difference of your skin being hydrated, supple and plump

‘TZ Protein Powder’ for Shakes and Smoothies Available in Online Shop – HERE

~ Supercharge Your Life With Superfoods ~