The old saying what you put in you get out is certainly relevant in today’s quick and easy fast-food world. You can find three to four fast-food restaurants in one block. Our bodies do an amazing job of attacking anything foreign to them, our immune systems if healthy react quickly. Sending out an army of white blood cells to attempt to get rid of the intruder. If you are constantly eating fast food, that has very little nutritional value, how healthy is your immune system?

On the other hand, we are bombarded with trendy superfoods that promise to provide everything your body needs. Which of course they don’t. But, don’t be dismayed, there is a group of foods, called Powerhouse or Super Foods that provide essential nutrients your body needs. To be designated Powerhouse the food must provide 10% or more of at least 1 or more essential nutrients in a single serving. As well, it is a food that is heavily associated with reducing the risk of chronic disease.

Fiber is an essential nutrient that we should eat daily, sauerkraut, fermented cabbage, works wonders for your digestive health. Families in southern Germany would feed their children raw sauerkraut twice a week to support and strengthen their intestines. It turns out they knew what they were doing. Sauerkraut is full of Lactobacillus bacteria which is essential in providing your gut an environment that is balanced and thriving. According to the USDA, one cup of sauerkraut (undrained) contains about seven grams of fiber, 25 percent of the daily recommendation. Sauerkraut is truly a digestive health powerhouse!

A silent condition that weakens your immune system over time is chronic tension. Turmeric which contains curcumin, disrupts the tension cycle restoring balance to the immune system. Curcumin increases serotonin, the feel-good chemical that controls your mood and emotions. I have been using this orange spice to season stews, soups, and vegetables. It makes a great tea as well. Feeling stressed depressed or anxious, elevate your mood by having a cup of turmeric tea.

Turmeric tea recipe that I use:

1. In a small pot whisk together 2 cups of water, 1/2 tasp. ground turmeric, a pinch of black pepper, and honey to taste.
2. Bring to a boil, then reduce heat and simmer for 10 minutes.
3. Stir in some lemon juice, strain the tea into a cup, and enjoy!

Whenever I make brisket, chuck steak, or a pot roast I save the bones to make bone broth. Bone broth has been slated as a superfood for years. It is made by boiling down bones and connective tissue of the meats listed. Bone broth is lower in calories and saturated fats and a superior source of collagen. Drinking bone broth helps to restore collagen, which assists in improving the elasticity of your skin, increases skin hydration, and reduces wrinkles. To be sure to get all of the nutritional benefits from bone broth, simmer it for at least 24 hours.

Three years ago I wrote my first Blog entitled, The Sisters Pause, it was about the different phases of menopause. It is still available to view if you wish to do so. One of the remedies for the discomfort of cramps as well as symptoms of menopause was eating flaxseeds. Flaxseeds help balance hormone metabolism and block excess estrogen’s negative effects, which cause PMS symptoms. They contain phytoestrogenic lignans. The lignans bind to the estrogen to support hormone balance. A plus to the high lignan content in flaxseeds is they are a source of heart-health omega-3 fatty acids which also help to reduce period pain. Throw some flaxseeds in oatmeal, smoothies, or yogurt.

Acerola cherries, also known as Barbados cherries, are known to be critical for wound healing. These tangy little berries, despite their name are not cherries at all. Their claim to fame as a Super food has to do with the high amount of ascorbic acid, or vitamin C they contain. Vitamin C is necessary for strenthgthening the healing of wounds. These little berries have 916 percent of the recommended value for vitamin C, or 50 to 100 times more than oranges or lemons. You can find acerola cherries at health food stores, and acerola juice is available in some grocery markets. It is also available as a powder and capsule form.

Most of you have heard of probotics for gut health but may be unaware of prebiotics. While probiotics add good bacteria to your gut, prebiotics help to grow good bacteria. Prebiotics are a dietary fiber that our bodies cannot digest, so they basically hang out in your gut feeding the good bacteria and helping them to grow. Leeks, an allium vegetable in the same family as onions, garlic, and chives, are a phenomenal source of prebiotics. Prebiotics balance the microorganisms in your gut, making it stronger and healthier and helps to keep disease and illness away.

Wild caught salmon is a Super food due to its abundance of omega-3 fatty acids. Our bodies cannot produce omega-3 fatty acid that helps heal colon inflamation, so we must eat foods that contain it. Omega- 3 fatty acids are highly anti-inflammatory and is important for the health of cell membranes , which can affect the body’s ability to control inflammation. Please be aware when you purchase salmon to read the label. Make sure it is wild caught salmon, not farm raised. I usually eat salmon at least twice a week, other fatty fish has the same benefit.

A Super food that I eat almost daily is garlic, it is in the same allium family as leeks and contains a potent chemical compound called allisin which gives garlic its pungent odor. But suck it up and eat the garlic, as allisin has antimicrobial, antifungal, and antiseptic properties. When garlic is crushed, chopped, or smashed, allisin is released. It reduces the severity of colds and flu, and improves inflammation.

Two years ago, I fell in my backyard, thanks to a ground hog hole, and fractured my left ankle. The pain and inconvience were almost unbearable. Little did I know at the time that a can of sardines, which I snack on with crackers, has more calcium than an 8 ounce glass of milk. Sardines have small edible bones that boost calcium intake. Sardines are full of all the essential nutrients needed for bone healing. Aside from that, they are a fatty fish which contain a great protein content, omega-3 fatty acids and a highly absorbable form of calcium, crucial for bone health.

As I stated in the introduction, the Powerhouse foods discussed today, are only a handful. There are many more. On your next trip to the grocery store, add some of these Powerhouse foods to your buggy and start to incorporate them into your diet. Remember,health is wealth!

Until next time,

Peace, Love, and Blessings❤️

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