Goji Berry the Super Fruit!

Goji BerryOne of the questions I always get asked is what are the best healthy foods to snack on that will not make you gain weight. My answer is always goji berries! They are quick and easy to eat, taste great and have so many health benefits. That’s why they are a super fruit!

Goji berries are also known as wolfberries. They are mainly grown in Asia. Goji berries have been used to try and treat many of today’s health problems like high blood pressure, age related eye problems and diabetes. They can be eaten raw, dried, cooked. They can be used in juices, wines, medicines and herbal teas.

What are the Health Benefits of Goji Berries?

Goji berries are filled with powerful antioxidants so they are great for anti-aging, the immune system and the skin. They are rich in vitamin A, C and contain vitamins B1, B2, B6 and E. Goji berries are also a great source of beta carotene so are good for improving vision. They contain 18 amino acids and around 21 minerals. They contain more iron than spinach. Roughly around 15 times as much and 13% more protein than whole meat. They have the highest concentration of protein of any fruit. They are also loaded with calcium so are great for your bones too!

This super fruit contains natural anti-inflammatory and anti-bacterial compounds. They also can help in muscle growth so they are a great muscle building snack. The amino acids in goji berries help the body to produce more growth hormone.

How Many Goji Berries Should You Eat a Day?

I recommend you eat two handfuls a day. You can add them to your porridge or add then to a smoothie. I tend to just eat them raw. They taste great, so they make a nice tasty snack!

Can Goji Berries Help You Lose Weight?

Yes, they can because of their low glycemic index value. They won’t cause your blood sugar levels to rise quickly and then crash causing you to crave more sugary foods like high GI foods do.

Stress can play a big part in gaining fat. When we are stressed we release too much cortisol which can result in weight gain by increasing cravings for sugary food. It also stops the secretion of growth hormone as well as depleting the adrenal glands, causing fatigue, resulting in overeating to restore energy levels. Goji berries can lower your stress levels. Goji berries are an adaptogen. An adaptogen is a biological substance found in certain rare plants and herbs that help the body adapt to changes and stress. They can also help with better sleep, increased energy, mental clarity and faster injury recovery.

There you have it. They are not only great for your body, they help you lose weight, build muscle and they taste nice too!

How To Make Turkey Burgers

The key to having a healthier lifestyle is to cut down on eating processed food. There are so many hidden ingredients that help preserving the food but which can be detrimental to your health. So ditch those processed frozen hamburgers and try your own homemade turkey burgers. There a great healthy alternative as well as a great source of protein.

Ingredients:

125 grams of turkey breast mince

1/4 cup of finely diced onion

1/4 cup of finely diced red pepper

1 clove garlic, peeled and minced

1/4 teaspoon ground black pepper

2 teaspoons of olive oil

Ingredients

 Directions

1. Add the diced red pepper, diced onion, minced garlic, turkey breast mince to a bowl or pan. Then add 2 teaspoons of olive oil and the ground black pepper. Give it a good mix and add any spices if you would like to enhance the flavour.

Ingredients In Pan

2. Form two patties and place on the grill.

Turkey Burgers On Grill

3. Cook the patties in the oven at 180 C / Gas 6 for 13 minutes (Make sure oven is already heated first). Then turn over and cook for another 13 minutes.

4. Serve with wholemeal teacakes, lettuce, tomato and onion.

Turkey Burgers

Nutritional Information:

Calories: 175.8

Protein: 39.5 g

Carbohydrates: 13.3 g

Fat: 2.6 g

What Is A Superfood?

We hear the term “superfood” quite frequently these days but what is a superfood? A super food is a food rich in nutrients or phytochemicals. Phytochemicals are non-nutritive plant chemicals that contain disease preventive properties and prevent cell damage. These foods are not processed and don’t contain additives, artificial ingredients or high levels of saturated fats. Super foods are low in calories, so are great for losing weight. They can also lower your risk of many diseases such as heart disease and cancer.

Popeye’s Favourite Food Was A Superfood!

SpinachSpinach is a great example of a superfood. It’s one of the most nutritious foods available. Spinach is rich in vitamin A and vitamin K. It also contains many more nutrients such as manganese, folate, calcium, magnesium, co-enzyme q10, glutathione, lutein, omega 3 essential fatty acids, Polyphenols , iron, vitamins B6, C, D, E, Zeaxanthin, riboflavin, protein as well as dietary fiber.   These nutrients also help increase your (SPF) level and lower your risk of sun damage as well as strengthen your bones. The magnesium helps towards maintaining a healthy blood pressure level. Spinach can also improve brain function, eyesight and gastrointestinal function. The flavonoids in spinach help battle those free radicals to help prevent against cancer. One cup of spinach only contains around 40 calories.

Best Way To Eat Spinach?

You can eat spinach fresh or cook it. Fresh spinach makes a great replacement for salad in your sandwich. If you are cooking spinach it is best to steam it rather than boil it. Steaming it retains more of the nutrients than boiling it. Another method of getting your weekly intake of spinach is by adding it to a smoothie. Get in the habit of adding spinach to your weekly meals and utilize the huge benefits of this superfood.