After spending one week in Carlsbad learning about health and nutrition, I have been inspired to dive even further into my path of achieving Perfect Health. Great teachers came before us and left us with this great knowledge and wisdom about food. I love Hippocrates quote “Let food be thy medicine and medicine be thy food”. We often times forget these ancient teachings in favor of convenience, but it is always good to get a reminder that nature has packed for us everything we need to to live a healthy and vibrant life.
Most of my friends and immediate family have very active lifestyles with small children that are involved in sports and multiple extracurricular activities. Thus, this article is intended to advise on several natural superfoods that can replace the commonly purchased manufactured sports or energy foods.
These items are staples in my house and very much part of our nutrition. I use them in variety of ingredients and you have seen some of them in my past recipes.
1. Bananas “Better than energy bars”
This is my go to fruit! I can always use a banana as the base for all my smoothies, it is great diced with cereal,made into banana bread, non dairy banana ice cream, or just as a great fruit to have on the go! Why should you add banana to your diet? It is a great starchy fruit packed with fibers, vitamins and minerals such as potassium. Bananas are loaded with electrolytes making it a great fruit for those who have an active lifestyle. Bananas have been shown to improve with bone health, has cardiovascular benefits, anti cancer properties, and improves digestion. No worry if they are too ripe, you can always freeze them and put them into your smoothies.
2. Berries “multivitamins in a hand full” 
Berries are loaded with phytochemicals, the plant chemicals that have life enhancing properties and protect cells from damage. Phytochemicals such as flavanoids are present in berries and have been shown to fight free radicals and help with cancer prevention. These antioxidant packed little fruits help you body fight disease and aids in hair and skin health, helping it to become more vibrant and healthy. Another very important phytochemical found in berries is anthocyanins. Anthocyanins help in reducing inflammation in the body. Berries are also considered juicy fruits, which means they contain mostly water and help with weight loss. These colorful little fruits are a hit with kids and grown ups alike! You can never go wrong with adding them to most foods.
3. Avocado “good fat – we need it” 
We have discussed my love for avocado in my earlier post for my avocado sandwich recipe. Avocado’s bad reputation stems from its high amount of fat, however the fats found in this awesome superfood are healthy fats that are actually beneficial for you. The good fats found in avocado help lower the risk of heart disease, and have super anti-inflammatory properties. Avocados also help with the absorption of carotenoid antioxidants, help regulate blood sugar, has anti cancer properties, and aids in cardiovascular health. You can top avocado to salads, soups, make guacamole, smoothies, or even as a sweet treat!
4. Nuts “loads of protein”
Nuts should be one of your go to snacks!Some people are afraid of them due to their high amount of calories and fat, however a small hand full is packed with proteins, fiber, unsaturated fat, vitamins and minerals. Each type of nut has it’s own special “super power”, so I would like to name a few. Walnuts are the richest in omega 3 fatty acids (fight inflammation), Almonds have the most fiber and are the richest in vitamin E (power antioxidant), Cashews are high in zinc, iron, and magnesium (brain power), and Brazil Nut which is packed full with selenium ( cancer fighter). These are only a few of the benefits of including nuts in your daily diet. Nuts are great items to have handy for a quick boost of energy anytime of the day. I also like to toss them with most salads or as a mix with dried fruits. Let’s not forget the yummy nut butters that can be enjoyed in many different ways!
5. Seeds “cardiovascular health” 
Another great snack option are seeds. Seeds are packed with fibers, monounsaturated fats, and vitamin E. Like Nuts, Seeds also have superpowers that have health enhancing benefits. Why are seeds so nutritious? Remember they are literally an entire plant packed into on little capsule or shell. All of that potential and nutrients condensed down. A small dose of seeds added to a meal equals the potential of dozens mature plants. Now that is quite a punch! Numerous studies have shown the benefits of seeds when it comes to heart health, weight gain, and cholesterol. Seeds are best eaten organic and in their raw state for maximum benefit. So many seeds are part of my daily diet, but I will name a few of my favorites. Hemp seeds (great source of omega 3 and 6), Sunflower seeds (folate, vitamin E, selenium, and Copper), Sesame seeds (lignans, fiber, iron, zinc), Chia seeds (fiber, protein, omega 3), and pumpkin seeds (carotenoids). I like to add these guys to my oatmeal, my homemade energy bars,baked goods, or as a topping to salads.
6. Coconut “nature’s own energy drink”
It may seem that coconut is part of a fad right now, however for many countries ( as in my native country of Brazil), it has been part of our nutrition for many years. Coconut water, coconut oil, coconut milk, and coconut flour, and coconut sugar have been staples of ethnic cuisines. The United States is finally catching on to its benefits, so let’s discuss a few. When you eat the meat, drink the water, or the oil you are receiving coconut’s abundant source of fiber, vitamins, minerals, and amino acids. The water is a great post work out drink as it is full of electrolytes., in fact it’s electrolyte content is compared to that of plasma. coconut’s antioxidant properties protect cells from free radicals and helps with anti aging process. Whether you want to feel good or look good, coconut is something that you might want to include in your diet.
7. Spinach ” calcium coming right up!” 
Spinach ends up in a lot of my recipes. Whether I use in a beautiful salad, in an omelette, in a smoothie, topping sandwiches, or tossed in a soup, it is a big part of my family’s diet.Let’s face it, Popeye knew what he was talking about. Kale is another super green that has become more popular lately, however I like to go back to my old favorite and trusted, the good old spinach. What makes spinach so special? It is loaded with vitamins K, A , D, and E; omega three fatty acids, calcium, magnesium, and carotenoids. This makes Spinach a good friend for bone health and eye health. Check out Armenia’s green juice for a wonderful way to use spinach!
There are many other favorite items that could go on this list, but these are my absolute favorites! It is important to remember that these are my recommendations, and it is okay to phase these foods into your diet. Everyone’s tastes and lifestyles are different.These ingredients come straight from the source and are enjoyed best in their freshest state. We see food as a form of healing, a way to maintain well being and experience vitality. This list is very closely related to Ayurveda lifestyle of eating. Always consult with your physician if you have a specific medical need.
If you would like to learn how to incorporate Ayurveda into your lifestyle please contact me at armenia@blissbalancehealth.com. I would love to discuss the benefits of this ancient system of healing with you!
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