March 6, 2023
102 - Superfoods for Optimal Health: 6 Must-Include Foods!
When (insert your name here, yes your name) strives to improve his/her health by adding 6 superfoods to his/her diet, s/he discovers an ironic twist - cooking is required to reap the benefits, not just eating fast food. (Now didn't that feel so much more personal?😃)
I recently learned about Superfoods, including Blueberries, Spinach, Salmon, Avocado, Quinoa, and Chia Seeds. Blueberries are high in antioxidants and can be added to smoothies, yogurt, or oatmeal. Spinach is also high in nutrients and low in calories, and can be easily added to salads, omelets, or sandwiches. Salmon is a good source of protein and omega three fatty acids, and avocado is a great source of healthy fats. Quinoa and couscous are grains that are high in protein and fiber, and chia seeds are high in fiber and antioxidants. Adding chia seeds to a smoothie is a great way to stay full for a long time.
"80% of all the gains that you make is done in the kitchen."
In this episode, you will learn the following:
1. "Discover the six superfoods you should be including in your diet!"
2. "Learn how to use blueberries, spinach, salmon, avocado, quinoa and chia seeds to improve your health and boost your metabolism!"
3. "A simple way to add Chia Seeds into your diet"
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Other episodes you'll enjoy:
The Power of Perspective: How James Heppner Uses Tension to Create Transformation:https://www.motivategrindsucceed.com/the-power-of-perspective-how-james-heppner-uses-tension-to-create-transformation/
How to Overcome Your Fear of Public Speaking with Brendan from MasterTalk: https://www.motivategrindsucceed.com/how-to-overcome-your-fear-of-public-speaking-with-brendan-from-master-talk/
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Transcript
I can keep going down the list cause I wrote these things down going down the list. It's also good for iron, it's good for your calcium, it's good for folate, it's just good stuff. I just highly recommend wherever you can get some spinach. If you go to Subway and you're going to go get a sandwich, just throw some spinach in there. If you're making a salad, just throw some spinach in.
00:00:18
There another big one if you're making an omelet, if you're making an omelet, you can throw some chopped spinach in there. Just throw spinach in. Whatever you want guys. Tell you it's super, super helpful stuff. Welcome everybody to the Motivate Grind Succeed podcast, where our goal is to help you improve your life in the four foundational cornerstones of Faith Fellowship, fitness and finance through practical, helpful tips and takeaways with each and every episode.
00:00:44
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00:01:05
All the links to everything that I just said and referenced and anything else I forgot will be down in this episode's description, so be sure to check that out for all the information that you need. This week we're going to be talking about the six superfoods that you should be including in your diet. I know I've been talking a lot about the fitness stuff, fitness myths, different workout, splits, but if you remember I did say one very important sentence way back yonder, I said that 80%. There's a quote that I saw that 80% of all the gains that you make is done in the kitchen. So we're going to start addressing that kitchen.
00:01:46
Now. We already done addressed most of that 20% already. We already addressed most of that 20%. And so what we're going to do now is we're going to start addressing that 80%. We still have to make that episode about list and hit cardio, but don't worry, that is still coming up soon, so stay tuned for that.
00:02:03
But we're going to be talking about the six super foods that you should be including in your diet. And I guarantee you some of these you're probably going to be like, what? Really? We should add those? Yeah, I guarantee you.
00:02:15
And I'm telling you right now, Wendy's Popeyes, Subway, they're not on this list, okay? These are food. You're going to have to actually do some work in the kitchen and actually probably do some cooking. Sorry, not sorry. So we're going to start off with number one, and that is blueberries.
00:02:30
Blueberries, guys, blueberries. Now me personally, I'm not a person who's a fan of blueberries by themselves. But what I do like them in is smoothies blueberries are super, super rich in antioxidants, and they've been shown to have a variety of health benefits, including reducing the risk of certain cancers and helping to improve brain function. And let's say you're not a fan of blueberries. You can just eat berries in general.
00:02:56
Blueberries, raspberries, blackberries, any kind of berries in general are super, super packed to the brim with antioxidants and vitamin C. And that's going to help you to boost your metabolism. Another way that you can eat them is you can add them to yogurt, which they also do have protein yogurt out there, which is really, really cool. They have oatmeal, or as I said before, my favorite is a smoothie. I love that nice little blue flavor.
00:03:19
Since blue is really strong in those, it adds a really nice deep blue flavor. Deep blue flavor, deep blue color. There we go, deep blue color to your smoothies. And it is just fantastic. So I highly recommend that you add some blueberries into your diet.
00:03:36
Next thing that I want you to add, guys, is some spinach. Yes, spinach. So instead of eating a salad with lettuce, you can just swap out the lettuce for some spinach. And voila, now you're getting some spinach. Okay?
00:03:48
Spinach, very high in nutrients, super low in calories. And so it makes it a really great option for anybody trying to just overall improve their health. Just like the berries, it's also rich in antioxidants, also big in vitamin C and betacarotene.
00:04:06
I can keep going down the list because I wrote these things down. I can see going down the list. It's also good for iron, it's good for your calcium. It's good for folate. It's just good stuff.
00:04:16
I just highly recommend wherever you can get some spinach. If you go to Subway and you're going to go get a sandwich, just throw some spinach in there. If you're making a salad, just throw some spinach in. There. Another big one if you're making an omelet, if you're making an omelet, you can throw some chopped spinach in there.
00:04:32
Just throw spinach in, whatever you want. Guys. Telling you, it's super, super helpful stuff. Now number three is salmon. Salmon is super helpful.
00:04:40
Now, I don't eat a lot of salmon, but I'm telling you that it's important because again, it's great source of protein, great source of omega three fatty acids because it's fish. But the reason why I don't eat salmon as much is because for some reason I've started to get allergic reaction to salmon. But before I did, I was a salmon fanatic. I just loved me some salmon. That's my favorite fish.
00:05:03
It still is my favorite fish, but I just can't eat as much of it. So instead of me eating salmon, I do take. And I'm starting to take now some more omega three supplements and whatnot. But if you don't have an allergic reaction to fish, I would highly recommend to eat some salmon. It's also very good for your heart health.
00:05:19
Super good source of vitamin D, which is also important for bone health. So again, like I said, if you're more allergic to any kind of salmon or a specific kind of fish, just fish in general is really good for protein and omega three. So definitely go ahead and add them into your diet as well. That's a super big slept on one another. Slept on one is honestly avocado or as the overused meme is free shivakadu, let me know if you know about that meme right there.
00:05:47
But avocado is a very good source of healthy fats and has been also shown to have a whole bunch of health benefits as well, including obviously improving your heart health and reducing risk of certain types of cancers. Now, some people love avocado, some people don't like avocado. I'm not a fan of avocado by itself, so what I usually do, especially as part of my meal prep, is I'll mix it in with, I'll make it into my own little version of almost like a guacamole spread, and I will then use that to then dip some chicken into and it tastes absolutely fantastic. So I'll use that as it really adds a really good amount of flavor to the avocado. And it's just absolutely delicious.
00:06:26
I mean absolutely delicious. So avocado, if you make your own guacamole healthily or you make your own kind of avocado spread, that's also really good as you're keeping all the good health benefits of the avocado. The other one is quinoa or maybe coscos or something along those lines, right? Those are grains. And those grains are extremely high in protein for being a grain, and they contain all nine essential amino acids.
00:06:54
They're also a great source of fiber, iron, and other nutrients. So if you're trying to improve your health, guys, add some quinoa, add some cusco, because they're grains. The instructions to cook were on the side of the box. So you guys literally have no excuse. They're on the side of the box.
00:07:10
Just cook it to how it says on the side of the box and you'll be perfectly fine. And also if you really want to impress people and yourself, get a flavored one. Okay? Get a flavored one and be good to go. And another one, that honestly, this last one very, very important because I slept on these a lot.
00:07:28
I never incorporated these into my diet until recently. For the past like about a month or so, for the past month I've been incorporating these and I have been seeing a difference. And these are chia seeds. I know, crazy, right? Chia seeds, they're a fantastic source of fiber, let me tell you.
00:07:47
Fantastic. You look at the back of the package and you'll see tons and tons and tons of dietary fiber. Why is fiber good? The main reason why I take fiber in as well is because it also helps with satiation. So it helps you to feel fuller for longer, similar to what protein does.
00:08:03
It also has a lot of omega three fatty acids in the chia seeds as well. So on top of the supplements that I take, I can also supplement with chia seeds. So instead of me, so I throw away fish, but I supplement with chia seeds and omega three supplements. There you go. Chia seeds are also high in antioxidants and guess what, they're also a good source of iron and calcium and other essential nutrients.
00:08:26
So these are a huge superfood and these can be added to literally anything. I highly recommend my favorite thing, just add them to smoothies, guarantee you. You're probably not going to taste them. You can just add the serving size and boom, you get a ton of fiber in that thing.
00:08:43
Let me just put you on some game real quick. If you want to make a really hearty smoothie, put all the fruit that you like into a blender also. Then of course, obviously add some ice and then add some water to dilute it to whatever viscosity you'd like. Consistency. And then add some chia seeds.
00:09:06
Literally two tablespoons is all you need are some chia seeds. And then add a one scoop of unflavored protein to that thing. When I tell you you're not going to want to eat anything else after that, you are not, you are not going to want to eat anything else after that. Let me tell you, because man, the fiber, the fiber from the chia seeds and the protein from the well protein is going to keep you full for so long, you're not going to want to eat anything else. That's almost like a meal replacement right there, telling you.
00:09:38
Almost like a meal replacement. So again, we're going to go through these superfoods all one more time. So for everybody who's writing these things down or taking down any kind of notes or anything, let's go through them one more time. Number one, blueberries. Why, rich in antioxidants and super healthy for you.
00:09:55
Number two, spinach. Why, high in nutrients, low in calories. You can basically substitute this stuff for lettuce. Number three, salmon. If you're allergic or maybe you're just not a big fish fan or a big salmon fan, rather you just eat some other fish.
00:10:09
But fish generally, good source of protein, good source of omega three, shivakadu, aka avocado. Great source of healthy fats and has been shown to have a variety of health benefits as well. Quinoa or coast? Coast. Another grain, super high in protein, grain wise and great thing for amino acid supplementation, fiber, iron, other nutrients, all that good stuff.
00:10:30
And finally, chia seeds. Add them things into your smoothies, guarantee you you're going to be a whole new person. You're going to be amazed at just how full those things make you. And my goodness, man. My goodness.
00:10:45
Just try the chiazees. If you try nothing else, just try the Chase East. I'm telling you, you're going to be surprised at how full those things make you. And guys, that is where we're going to leave this episode for this week. So thank you guys so much for listening.
00:10:57
And don't forget that if you like what you hear, please leave a rating and a review because it really does go a long way to let me know that I'm doing you all a good service here. Again, there's also an email list where if you want to join, you can get access to new episode releases, merch drops, upcoming events, and so much more. If you want to support the show, know that is and you want to do that, I appreciate it so, so much and you can support me on buying me a coffee. All the links to everything will be in this episode's description, so check that out for all the information. And as always, remember that a goal without any action is just a dream.
00:11:33
Take care of yourselves and I will see you all next time.Listen On
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