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Power of Superfoods [Part 1]

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The word Superfood has been spoken about so much in recent times, as people have become more and more conscious of all things health.

We just thought it might be helpful for you if we unpack this just a little.

A Superfood according to the Oxford Dictionary is a nutrient-rich food considered to be especially beneficial for health and well-being. Superfoods have extra-large doses of essential vitamins and minerals in them which can help us ward off diseases and live a longer, healthier life. They can also be a great source of antioxidants, shielding our bodies from cell damage and helping prevent awful diseases.

As much as there are many particular foods which fall into the Superfood group, there are no set criteria by the FDA and American Heart Association as to what is and what is not a superfood. We do know that certain foods are highly beneficial and these have been labelled as the “SUPERFOODS”.

Although real food is always the optimal option, certain superfoods are nutrient rich and help you reach your mineral and vitamin quota for the day. Studies suggest that they can help you achieve better hormonal health, prevent chronic disease and improve the way you feel and think  every day.

There are a number of common foods that we can add to our diets which will provide these much needed nutrients, there is also an array of more exotic and less mainstream superfoods that are definitely worth getting to know!

Here are some common superfoods that you can easily include into your daily diet:

  • Dark Leafy Greens
  • Berries
  • Green Tea
  • Nuts and Seeds
  • Kefir (And Yoghurt)
  • Ginger
  • Salmon
  • Avocado
  • Wheatgrass
  • Broccoli Rabe
  • Sweet Potatoes
  • Goji Berries
  • Almonds
  • Coconuts
  • Flaxseeds
  • Mushrooms

You can also check out our awesome range of Wholesome Food Superfood Bars at our online store. They are created with the purpose of getting those superfoods into our bodies, in a quick and easy, affordable manner, without the harmful toxins and preservatives our bodies can be exposed to in other snacks available on the market.

Check out our store on the site!


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Balanced Blood Sugar Can Change Your Life!

WholesomeFoodBalancedBloodSugar

This is a topic well written about. As mentioned previously the aim of our blogs is to keep it simple. So I will try my best to keep it simple and palatable for you and will leave some awesome links to more scientific research. In the last couple of years we have heard a lot about blood sugar levels, GI foods, insulin resistance and diabetes all this information can get a bit overwhelming! Here is a breakdown of some of these key terms.

Blood Sugar refers to the amount of sugar or glucose in your blood at any given time.

Glucose is the body’s preferred source of fuel. The brain, nervous system and red blood cells cannot function without a steady supply of energy from blood glucose.

GI stands for Glycaemic Index, This refers to how quickly your blood sugar levels rise after eating certain foods.  

Factors that affect the GI include:

  • Total fibre content.
  • Protein.  
  • Fat content.
  • Carbohydrate quality (whether the carbohydrate comes from a refined source or from a whole foods source).

Low GI foods are foods that release glucose slowly. Giving you a stable mood and energy. Low GI foods help balance blood sugar, reduce carbohydrate cravings and are effective for weight management.

High GI foods (highly refined and processed foods)

Cause a rapid spike in our blood sugar levels. Some of the glucose we ingest is used for energy, however our body only needs a small amount in order to function and so the rest is stored as fat. After the glucose has been distributed into our systems we crash, feeling fatigued, hungry and irritated.

Insulin is in charge of transporting glucose into cells for energy. Once glucose is in your bloodstream, insulin causes the cells throughout your body to absorb the sugar and it gets used for energy.

If we have constant, excessive glucose, the insulin stops transporting glucose into cells effectively. This leads to high levels of glucose in the blood or high blood sugar.

Insulin also blocks the leptin hormone, which signals the brain, and lets us know when we are full. That’s why high- sugar diets lead to overeating as we literally don’t know when we are full and so we keep eating.

Balancing blood sugar is important for optimal physical and emotional health.            A steady supply of glucose is essential to:

  • Fuel optimal brain function.
  • Balancing hormones.
  • Keeping your energy levels constant.

Low blood glucose can cause headaches, irritability, anxiety and depression, dizziness, fatigue and poor endurance. As well as sugar cravings leading to erratic eating patterns.

High blood glucose also known as Hyperglycemia occurs when the body either can’t make insulin (type 1 diabetes) or can’t respond to insulin properly (type 2 diabetes). 

Here Are Some Benefits Of A Stable Blood-Sugar Level:

  • Increased energy.
  • Stable moods.
  • Improved concentration.
  • Weight loss/ stable weight.
  • Reduced risk of adrenal fatigue.
  • Hormone balances.
  • Reduces cravings.
  • Minimised risk of disease.

Ways To Help Blood Sugar Balancing

  • Eliminate processed foods from your diet, especially refined sugars.
  • Pay attention to the quantity and quality of the glucose/carbohydrates that you are consuming.
  • Make sure you get enough high-quality fat and protein. 
  • Choose Low GI foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds and whole grains.
  • Avoid high GI foods such as breads, pastas and crackers; and sugars and sugary foods such as sweets, pastries, soft drinks and corn syrup.
  • Detox heavy metals and other toxins from your system, as these can interfere with glucose handling.
  • Make good lifestyle choices, such as adequate sleep, movement, and stress management. These all play a role in balancing blood sugar.

Resources

Resources: https://www.healthline.com/health/glucose

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Why Diets Don’t ​Work

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I just thought I would start off by wishing you a very Happy New Year!! I hope that the year ahead is filled with love, laughter, peace and incredible relationship with those around you. 

As we all know, the number one New Year’s resolution around the world is “I am going to lose weight.” 

So before you choose the current trending, fad diet and spend a fortune on all the products you need, we thought we would send you an article on why diets don’t work and give you a few tried and tested ideas of what will work.  

Continue reading Why Diets Don’t ​Work
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Is Stress Making You Fat?

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The word Stress seems to be the buzz word these days. Did you know that stress can have an impact on your physical body?  In this blog, we will look at the different ways stress can affect your health. We’ll also explore ways to naturally sooth stress by eating foods that will help to calm your body.

First of all, we need to understand not all stress is bad.

Continue reading Is Stress Making You Fat?

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How To Eliminate Harmful Toxins

toxins

Did you know that the toxins found in food make you put on weight and they upset your hormonal balance? What exactly is a toxin and how can you help your body out by avoiding them? In this blog we will explore what toxins are, and how they can really affect your health. At the same time, we will take a look at a few easy steps you can take to remove toxins from your system.

Removing toxins from your diet can have a huge effect of your health, trust me, I know!

Continue reading How To Eliminate Harmful Toxins
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A clean gut = health mind and body

gut health

Our gut is responsible for turning food into fuel for our bodies. It absorbs nutrients that support our body’s functions — energy production, toxin and waste elimination, hormone balance and overall health and wellbeing.

If we have a sluggish, “unhealthy gut” our body will not be able to absorb the nutrients we need for optimal health. This can impact our weight, mood, mental wellbeing and a number of other ailments.

Keeping our gut healthy boosts energy and ensures a healthy immune system.

Let’s talk digestion:

Continue reading A clean gut = health mind and body

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The power of Nutrition

Nutrition

Eating your way to optimal health.

A little while ago I sent out a survey on Wholesome food. One of the questions was what you would most like to read in our blog posts. Not surprisingly, 90% answered eating for my health.

This topic is huge and there is so much information out there. I decided to start with my story and tell you how I have been eating myself back into optimal health and performance.

My story

Continue reading The power of Nutrition

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Micronutrients

micronutrients

Micronutrients

According to the Webster dictionary, a micronutrient is a chemical element or substance that is essential in minute amounts to the growth and health of a living organism.

Micronutrients (like vitamins, minerals and antioxidants) are different from macronutrients (like carbohydrates, protein and fat) because they are only necessary in very tiny amounts. Even with these tiny amounts, sometimes less than 1/1000thof a gram, micronutrients are vital to the proper functioning of all of our body’s systems.

Some functions of micronutrients:

Continue reading Micronutrients

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Fibre

Fibre

Dietary fibre includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fibre is not digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body. Taking with it toxins, waste, fat, excess hormones and cholesterol particles out of the gut.

Some functions of Fibre:

Continue reading Fibre

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Proteins

proteins

Proteins are a fundamental building block of many of the cells in our body. Muscles, hair, skin and connective tissue are mainly made up of proteins. Many important things like enzymes, hormones, neurotransmitters, and even DNA are partially made of protein. I think you are getting the gist, proteins are very, very important for us.

 

Some functions of proteins:

Continue reading Proteins