arts&life
eat right now
Superfoods!
Make them a
part of your
on-the-go
lifestyle.
Stacy Goldberg
Columnist
32
February 15 • 2018
F
irst came the açaí berry
craze, then quinoa, now
moringa. Few consumers
can correctly pronounce their
names (say keen-wah), yet nearly
everyone is familiar with the hype
surrounding “superfoods.” What
exactly makes a superfood “super,”
and how can they play a role in
your on-the-go lifestyle?
Superfoods are whole foods that
contain a wide spectrum of essen-
tial vitamins, minerals and nutri-
ents that are extremely beneficial
to physical and mental health
— they are some of the most
nutrient-dense foods in the world.
Superfoods are not processed or
altered in any way that reduces
the nutritional benefits, and they
provide plenty of energy for busy
lifestyles.
These foods can be easily incor-
porated into your daily diet for
a huge nutritional boost. Many
of the superfoods listed below
require little cooking and can be
conveniently added to quick, on-
the-go meals to transform them
into meals that are both food and
fuel.
Sweet Potatoes These tasty
orange gems are packed with
essential vitamins and nutrients,
including enough vitamin A for
your daily needs in just one serv-
ing. Sweet potatoes are a great
source of B6 vitamins and potas-
sium, which are excellent for heart
health. In addition, they are high
jn
in anti-inflammatory, antioxidant
benefits and contain vitamins that
promote hair and skin health.
These starchy root vegetables
are an excellent, relatively low-
calorie source of carbohydrates
(100 calories in a medium-sized
potato). Most importantly, sweet
potatoes have a low glycemic
index, meaning they release sugar
into the bloodstream slowly,
preventing a rapid spike in blood
sugar.
Stacy’s Superfood Tip: Ask for
sweet potatoes rather than white
potatoes when dining out at your
favorite steakhouse. Limit toppings
such as bacon, cheese, sour cream
and butter. Use sweet potatoes as
a hamburger or bun alternative
or even as a bread alternative for
“toast.”
Coconut Oil In the past, coco-
nut oil has gotten a bad rap due
to its high levels of saturated fat.
However, coconut oil contains
medium chain triglycerides, which
are metabolized differently than
the long-chain fatty acids found
in most saturated fats. Essentially,
the fatty acids in coconut oil are
used as a quick energy source
rather than being stored as fat.
There are a vast number of
impressive health benefits associ-
ated with coconut oil, including
ease of digestion, strengthened
immune system, maintenance of
blood sugar and cholesterol and
prevention of liver and kidney dis-
eases. Furthermore, it has antimi-
crobial, antibacterial, antioxidant
and anti-fungal properties.
Stacy’s Superfood Tip: Try fry-
ing eggs in coconut oil or using it in
place of other cooking oils in a stir-
fry or sauté.
Walnuts are best known for
their ability to promote healthy
cholesterol levels and protect
against Alzheimer’s and dementia
due to their high concentration
of omega 3 alpha-linolenic acid
(ALA). Additionally, the powerful
antioxidants found in walnuts are
found in few other foods and help
combat age-related deterioration.
Because nearly 90 percent of
the antioxidants found in walnuts
are thought to be located in the
outer, somewhat bitter skin, look
for organic or raw walnuts to
ensure that the skin has not been
removed. Eating just one ounce a
day (about 7 walnuts) is enough to
significantly impact your health.
Stacy’s Superfood Tip: Walnuts
make a great topping to Greek
yogurt, oatmeal or just plain by the
handful. Pair walnuts with an apple
for an easy, balanced, on-the-go
snack.
Kale The hype surrounding
the dark, leafy green kale is not
without merit. Kale is a nutrient
powerhouse, chock full of essential
vitamins A, C and K, iron, copper,
calcium and manganese. In com-
parison to spinach, kale contains
more vitamin C; therefore, the
body more easily absorbs its iron
and calcium.
Kale supports heart and bone
health and helps control blood
glucose in diabetics. The leafy
green also promotes healthier
skin and hair, and contains large
amounts of fiber that aid diges-
tion.
Stacy’s Superfood Tip: Kale can
be enjoyed raw in salads, lightly
sauteed in oil or blended into a
smoothie. Just ask for this nutrient-
dense powerhouse at the juice or
smoothie bar. Replace kale for a
high-sugar fruit and you will save
on carbs, calories and sugar. Use
kale as a sandwich wrap alterna-
tive, filling with lean proteins such
as organic chicken breast, turkey
slices or go veg and make a “BLT”
wrap using tomato, Veganaise and
coconut bacon.
Avocados are one of the health-
iest and most delicious ways to
incorporate healthy fats into your
diet. Monounsaturated fats, such
as those found in avocado, raise
HDL (good cholesterol) and lower
LDL (bad cholesterol), without
increasing total cholesterol.
Avocados have more potassium
than a banana and are abundant
in nutrients such as vitamins K, C,
B5, B6, E and folate. Additionally,
the fats in avocado aid the absorp-
tion of fat-soluble nutrients found
in many other fruits and veg-
etables.
Stacy’s Superfood Tip:
Avocados are a surprisingly
versatile food and are delicious
spread onto toast and topped with
a poached egg or blended into a
creamy smoothie. Order guacamole
as an appetizer at your favorite
Mexican restaurant. Replace cheese
with avocado, while still obtaining
that creamy yummy texture you
crave. Toss avocado in your scram-
bled eggs to boost your healthy fats
at breakfast.
Chia Seeds These tiny, black
seeds were first utilized for their