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SUPERFOODS FOR FALL : PART 1 650 650 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

When we think of superfoods, we think of of nutrient rich powerhouses like blueberries, spinach and avocado. We think, how can I maximize the benefits; and what combos are ideal.

Thousands of years before the Rachel Rays of the world set the stage for health and wellness, the sages of ancient India developed a sophisticated mind-body health system known as Ayurveda. Ayurveda, Ayur meaning life and veda meaning knowledge, is guided by two main principles.

The mind and body are inextricably connected
Nothing has more power to heal and transform the body than the mind.

The sages placed their energy in expanding self awareness, bringing balance and calmness to the spirit and then extended that balance to the body. By doing this, the sages reduced the body’s production of “stress” hormones such as cortisol and adrenaline which signal the body and brain to eat; and were able to learn how to clearly listen to their body and take a more personalized approach to health in terms of optimal food choices. How did they achieve this?

Eat Colorfully
😊 If I’ve said this once, I’ve said it a thousand times. And now I have a thousand year old practice to back me up. Eating is the body’s most vital function (next to breathing) and an integral way of creating nourishment for a healthy mind and body. Ayurveda states that a simple way to ensure you are following a balanced diet is to include the Ayurvedic tastes of sweet, salty, sour, pungent, bitter and astringent in each meal. Think of it as a cheat sheet and in doing so ensure all the major nutrients and vitamins are covered.


Dates + Pumpkin
Why not start with two great examples of sweet. Both dates and pumpkin are back in season! And guess what, dates have a high sugar content (on the approved list) making them a good source of energy while still providing all the good stuff — like protein, fat, fiber and antioxidant properties. When you’re craving sweets consider having goat cheese stuffed dates (easy to make), or date nut bars (even easier to make) as a snack.

And don’t get me started on pumpkin. YUM! 1 cup of pumpkin has 7 grams of fiber, 3 grams of protein, and is packed with vitamins. Fall is here and the holidays are around the corner and who doesn’t love pumpkin? Pumpkin can be such a great addition to so many recipes. Try adding cooked pumpkin to your oatmeal or parfait or add it to Energy Balls or baked goods. And don’t forget pumpkin seeds are loaded with protein, magnesium, potassium and zinc. Lightly roast those babies for 15-20 min and serve them up!



Grapefruit + Pomegranate
Grapefruits and pomegranates are not exactly known to have sweet flavors, on the contrary, they each have bold sharp, almost sour flavors, comparable to uncooked cranberry. Both are fall fruits and when fresh are incredibly delicious. This fall cash in on these fruits that contain chronic disease fighting agents that promote healthy skin (great for repairing any sun damage caused this summer), and boost your mood and energy levels with a superfood smoothie.


I suppose that bring us to cranberry — a traditional fall food (and superfood). Did you know it is one of three berries native to the US yet remains surprisingly under consumed? Just in case you were wondering, blueberries and concord grapes are the other two.

Cranberry fresh, frozen or dried has insane levels of antioxidants, fiber and Vitamin C. It does a wonderful job of fighting against inflammation, preventing UTIs (not treating — Cranberry cannot be used to treat an existing UTI. Please see a doctor.), preventing ulcers and yeast infections. So this year, between now and December stock up (cranberry stores well) — and look for creative ways to sprinkle a little more cranberry to your diet. Cranberry is great on salads, cereal, granola, baked goods and of course, you can’t go wrong with fresh cranberry juice either.


Concord Grapes
Concord grapes are also native to US. They are a darker skinned grapes, which if we follow the Rainbow Color Wheel know that the darker the fruit or veggie — the more health benefits it contains. While all grapes, including white ones, contain antioxidants, studies show that the highest levels are found in blue and purple varieties. These high levels can be attributed to Anthocyanins which have been known to reduce risk of cardiovascular disease and other degenerative diseases. Anthocyanins is also found in other superfoods such as blueberries and purple carrots.


The saying holds true — an apple a day keeps the doctor away. Apples are a powerful source of antioxidants and fiber. And I’ll let you in on a little secret — the power is in the skin of the apple. The skin alone (depending on the color of the apple) contains 2 to 6 times more antioxidants to a freshly skinned apple. So make sure to eat the skin!


Kiwi + Pears
Kiwi and pears are both underdogs that over deliver. 1 cup of sliced kiwi, which is about 2 kiwis, contains 273 percent of the daily recommended amount of Vitamin C. 273 percent! That number is astounding. To put it into perspective 1 cup of oranges only contains 160 percent. And not only that, covers all the necessary minerals across the board too. So this holiday season when everyday feels like a cheat day or your body needs replenishing from the all the festivities — make sure to prep yourself a kiwi parfait in the morning or fix yourself a nice fresh pear, kiwi and ginger juice!


Not an orange. A Tangerine. There’s a difference. And the story dates back about three millennia to Ancient China. The Tangerine was grown as a simple hybrid between Mandarin and the Orange. The Chinese of course had no way of knowing they were producing a superfood — only that the Tangerine was smaller, tastier and easier to peel. Today we know that the Tangerine contains half the calories of a regular orange and 44 percent more Vitamin C. While in season, like now, Tangerines can be bought in bulk and are fairly inexpensive so be sure to try out new recipes using Tangerines in salads or as dressing or citrus sauce — or even in baked goods!

Don’t feel limited or bored this fall with the same picks of traditional fruits and veggies. Change it up by eating fresh picks available only in season. It may force you out of your comfort zone but the reward will be great!


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