Worlds' Best Healing Foods

I know you’ve probably heard of eating a group

of foods that have the most nutrient dense vitamins and minerals known as “super foods”, these claim to support a longer life span and better quality of health. According to nutrition there is not one single category or food group that is considered a super food. This is a term that was developed for marketing strategies for food trends and to sell those products in accordance.

I am going to go introduce you to the Top 5 best “Power Foods” that will enable you to live a healthy lifestyle in a balanced way. The key is to not just eat these foods occasionally, but to incorporate these foods into your lifestyle daily. This will automatically turn you into a living, breathing, healing machine.

Keep on reading for the best power foods you should be eating:

1. Berries

These colorful fruits are known as natures seed. They contain a nutritional number of antioxidants, a substance that contains vitamin E OR C that can remove damaging agents that potentially can attack living organisms in our body. They capacity of an antioxidant is associated with a decreased risk of heart disease, some cancers, and even auto immune disorders.

They also are effective in treating digestive and immune related disorders when practiced with medical therapies in healing the gut and disease prevention. On multiple counts there have been research that shows the power of these vitamins and minerals. They have been proven to help in repairing damaged cells by preventing inflammation and protecting the nervous and cardiovascular system as they are rich in omega-9, fatty acids.     

Some common types of berries are known as:

• Blackberries

• Blueberries

• Raspberries

• Strawberries

• Cranberries

Berries also contain small compounds known as Salicylates, natural chemicals found in certain plants that are used to fight off harmful elements such as insects, fungus, and disease. Minimal amounts of this compound are found in Aspirin and is one of the main ingredients that helps to fight off Headaches. Some of these commonly known foods are including vegetables, fruits, nuts, spices, coffee bean/tea, and even honey. 

A diagnosed sensitivity to aspirin and some other medications typically hold a much higher content of them than foods, and an intolerance doesn’t necessarily mean that avoidance of Salicylate-rich foods is the most necessary. If you have sensitivity to some medications, moderation is key.

These nutrient dense foods are great for improving night vision and working against digestive issues such as: Irritable Bowel Syndrome (IBS), Gout, Small intestinal bacterial overgrowth (SIBO), and some other auto immune disorders. If you have any of these symptoms I recommend consulting with your doctor before making any immediate changes to your diet as some medications and diets restrict certain food groups.

A great way to incorporate these amazing nature given blessings is to try them in your everyday foods. If you’re like me you get the mid-day “snackies” and nothing can stop me from craving something sweet & a little salty. This is my go-to when I am looking for a quick fix - Berry, Honey, and Yogurt Parfait.

2. Lemons

The best of all tart flavor is versatile for its nutritional value and multiple uses. Many of us know lemon to be good to juice in water or even for home cleansers. This super fruit is the queen of all citrus fruits ­for its impressive contribution to our healthy living. Consuming lemon juice provides high contents of vitamin C which is linked to show a diverse range of health benefits.

Not only are they low in calories, but they help with fighting agents that develop in causing cancer. Eating higher amounts of citrus fruits is also known to lower the risk of an ischemic stroke by breaking up clots in our arteries that can be formed by eating foods higher in fat compounds. Vitamin C from lemons can help in reducing symptoms of the common cold and flu.

What most people don’t know is how important it is for our body to sleep as it is for the other organs responsible for digestion including the kidney’s and liver. While we are sleeping, we are not eating or drinking so when we wake up in the morning our liver is taxed with little nutrition and too much inflammation. One of the most common uses for lemon is drinking warm water with lemon first thing in the morning. This will help get vitamin C into your system quickly while keeping you hydrated and de-congest from your long night of fasting.

In addition to the many health benefits that lemons can bring, there are just as many topical benefits to our hair & skin that soak up some of that love. For dry and red skim, try squeezing some lemon in that area and rinse with water. You’ll notice a huge reduction in redness and smoothness on your skin.

But wait…. it gets better and better. Here are ample remedies that use lemons:

This wonderful citrus fruit can also be used as a remedy for thinning hair by squeezing 1 TBSP of lemon juice in with your shampoo.

• Motion sickness – drink some fresh squeezed lemon juice or suck on a lemon.

• Lemon to the Aid – have heartburn from eating something sweet, squeeze the juice from half a lemon and sprinkle with salt in warm water. Sip on that slowly.

• Bad breath? – Studies show that eating a lemon can help aid in neutralizing the smell of a potent garlic breath 😉. Going for such a sour sweet fruit like lemon is best paired when alone or with high iron foods such as leafy greens and sometimes red meats, as it compliments fish, grains, and veggies in such a great way.

When grocery shopping hit the outside isles first for the fresh lemons since they lose their vitamin C content quickly if they’re already squeezed. If you’re feeling your sweet tooth coming on I am here to help. Schedule your Grocery Store Tour today! In my sweet cravings endeavor I found a wonderful alternative to support my salty-sweet cravings. Click here to view this wonderful Lemon Sorbet Dessert.

3. Raw Honey

Honey is considered a super food for its numerous benefits. Today honey is very popular where most would say a gift from heaven. Its healing properties are not without reason with the many uses for honey. Since the beginning of time honey has been thought of as a glorified super food. Flavoring is one of the most popular uses in drinks, culinary, skin care, etc. Some medicinal practices included its use for curative ointments against burns, stings, open wounds, skin ulcers, and helps in aiding lung congestion.

Honey is listed in one of the traditional ancient texts – Indian Vedas, the Jewish Torah, Bible, and Koran. 

There are antibacterial and antiviral properties that aid in boosting the immune system and can fight sickness. The flavonoids – antioxidants, reduce risk of developing multiple illnesses, cancer, and risk of heart disease. Honey consumption contributes to a various amount of healthy nutrients and minerals such as:

• vitamin C

• vitamin A

• Iron/ Zinc/ Magnesium

• Lowered hemoglobin’s

• Copper

Vitamin A helps with supporting immune health, bone health, and clear skin. Also, a healthy way of having to buy inexpensive treatments oppose to pricey medications on the shelf. There is some question whether the sugar in honey is good for someone with diabetes. Since it is 82% sugar and higher on the glycemic index it is recommended that someone with blood level concerns should moderate their intake. In 7 diabetic patients, honey only caused a mild rise of glucose compared again dextrose that plummeted insulin levels.

I would always advise some to monitor their blood sugar with moderation, but the sugar in honey is not the same as white sugar or the kind you’ll find in an artificial sweetener. Some easy ways to incorporate honey into your diet is simply introduce small amounts

throughout the day. A great way is to top your salad with a mixture of honey, extra virgin olive oil, and lemon.

You can also make a refreshing shake in the morning with this tasty wake up Iced Honey Latte recipe. As an alternative to coffee a great way to start your morning is

by preparing these sweet Vanilla Overnight oats into your morning which will give you that little extra punch to get you through the day.

4. Almonds

This tasty nut can be disguised as a salty snack or a tasty addition to traditional desserts. There are multiple health benefits to this crunchy snack. Most studies show that eating at least 4 almonds daily can be enough to lower cholesterol, improve skin & hair regeneration, prevent heart disease, help with weight-loss, and improve brain activity. Not only can you receive a daily dosage of vitamin E, calcium, iron, magnesium, and ample amounts of protein; But you will feel better after eating this as a healthy alternative to some of the more traditional “moldy” type of nuts like peanuts.

Most nuts are rich in healthy fats that will work to give you a high level of satiety and that feeling of fullness. Not to mention they are slow digesting which tend to provide more sustained energy that is released slowly over time. Those who eat nuts at a minimum of 2x per week are least likely to gain weight. Those who ate nuts are thinner on average than those who almost never consumed nuts.

There are known benefits on end that stem from having almonds daily. Some of these are considered below:

• Lower blood sugar in the blood – work to prevent diabetes.

• Build strong bones and teeth with their phosphorus content.

• Cell rejuvenation and damage control from vitamin E.

• Reduce risk of heart attack or coronary heart disease with healthy fat content.

If you’re looking for a treat rich in nutrients this is the one to grab for. Of all the nuts and seeds almonds contain the highest calcium content at over 23 milligrams per serving and what’s even more desirable of these tasty things is their level of vitamin E giving you over 15% of your recommended daily value. Not only is vitamin good for glowing skin, but it also good for cell rejuvenation.

For someone with heartburn, it is typical to not lay down, so eating 6 blanched almonds can help with back flow of stomach acid coming back up through the esophagus. This is amplified when you lie down on the right side, to prevent heartburn try rolling over onto the left side of your stomach to keep additional stomach acid from coming back up. If that does not work, stand on your feet and chew the almonds at least 30 times each. They alkalize the body with their proteins.

The healing powers of almonds, ah. Memory can be affected in a positive way by eating at least 6 almonds per day. I call this the good brain function; they contain riboflavin and L-carnitine which is said to reduce Alzheimer’s disease.

This portable power food is one that you can use in cooking, turned to almond milk or yogurt, almond butter, Sea Salt Roasted Almonds, Baked Sheet Pan Almond Crusted Chicken, or even by making sweet on-the-go Almond & Blueberry Energy Bites. If you don't have time to cook order these delicious Almond Joy prepped protein bites. They are perfect!

Cooking with almonds is a great way to boost the nutrient content of your meals while lowering the carbohydrate content. If you are new to using this nutrient rich food I recommended that you stick to one serving starting out. Keep in mind that they can be eaten as their own and are just as delicious.

5. Garlic

This is a popular ingredient that adds distinct flavor to many culinary dishes. It has also been used in some medical treatments for centuries. There are many debates that the sulfur-contained compound in garlic may be part of the preventative measure in reducing chances of obtaining certain cancers.

Researchers also believe that it may be effective in lowering blood pressure, cholesterol, supporting immune function, helps in aiding cold or flu, and is a great remedy for a sore throat or threats leading to laryngitis.

The plant is closely related to the onion root, shallots, and leeks; this root also contains high sources of manganese, selenium, fiber, vitamin C, and vitamin B6 – necessary for creating red blood cells and neurotransmitters in the blood to keep our brain and nervous system running happily. 

Our body cannot recreate these on our own, so we must obtain this from foods or supplements. Eating a few cloves per day is known to aid in clearing arteries by cleansing out the blood stream, collecting, and casting out waste.

• Are you someone who suffers from leg cramps? Guess who is responsible – vitamin B6 (this can also work in curing numbness or tingling toes).

• Do you have trouble digesting foods? Garlic helps in secreting digesting enzymes after you eat lunch or dinner. Have a small amount of garlic in cooking whenever possible unless indigestion arises or worsens.

A great start to incorporating garlic into your diet is to start including one clove per day either split up in your meals, or with low amounts of honey drizzled on one clove before your

meal. Some of the commonly mild side effects of introducing garlic comes with “gar-licky breath” and some digestive resistance leading to bloating, indigestion, discomfort, flatulence, and some can experience blood thinning. Be conscious when supplementing with over the counter medication.

In my experience pairing this wonderful herb is really great as a salty snack, lunch, or dinner.

If you love sweet potato you are going to LOVE this Garlic & Herb Sweet Potato Fries recipe. OR try this savory & delicious Honey & Garlic Glazed Salmon dinner or left-over lunch.

A great start to incorporating garlic into your diet is to start including one clove per day either split up in your meals, or with low amounts of honey drizzled on one clove before your meal. Some of the commonly mild side effects of introducing garlic comes with “gar-licky breath” and some digestive resistance leading to bloating, indigestion, discomfort, flatulence, and some can experience blood thinning. Be conscious when supplementing with over the counter medication.

Helpful Tips & Tricks: Here are various tips that you can use to introduce these POWER foods into your diet:

• Adding berries into your breakfast or lunch (oatmeal, buckwheat groats, quinoa, salads, etc.)

• Develop a habit of having at least one serving of a fruit or vegetable with every meal. If this becomes difficult you can try putting fruit in your water and drink through the day.

• Snack on nuts or seeds over dried packaged fruits.

• Using garlic and other root vegetables (ginger, turmeric, onion, cloves)/ seasonings when you cook your meals.

• Add natural honey sweetener to your coffee in the morning or tea instead of white/cane sugar).

 Not only will you feel better, but you will see positive changes in disease prevention, illnesses, and reduce your likelihood of developing heart disease and diabetes. I promise if you try these healthy tips, adding in these power foods will be as easy as breathing!

Any questions on meal prep services, health coaching, or recipes? Contact me at samantha@pivotyourway.com.

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