• Second Opinion Magazine

Superfoods for You!

Kefir  It’s kind of like yogurt, but it has more protein and less sugar. It does, though, have that same creamy texture, great taste, and the helpful probiotics of yogurt. Those probiotics are a healthy type of bacteria that strengthens your immune system. Kefir can be substituted for yogurt in salad dressings and other recipes. It can be found in the dairy aisle of your grocery store.

Jicama It’s a root vegetable and has a slightly sweet taste and a crunchy texture. It also has insulin, which can help get rid of belly fat and promotes good bacteria in the gut. Jicama also has a lot of vitamin C for boosting collagen and fighting wrinkles. It can be eaten raw or stir-fried. You can find it in farmers markets and Mexican groceries.

Chia It’s jam-packed with fiber, calcium, and omega-3s, as well as iron, which some women can be low in. Sprinkle on salads, soups, cereals, or to thicken stews. Find it at natural or whole food groceries.

Black Garlic Due to fermentation, the garlic acquires a sweet, caramel-like flavor, and the natural antioxidants are double those found in regular garlic. It’s great in lowering cholesterol and preventing cancer. And—it doesn’t give you icky breath!

Kelp It’s loaded with vitamin K, calcium, and other nutrients that are powerful agents against breast cancer. It also has a type of fiber that blocks the developmentof fat. Good in meatballs and soups, or try kelp noodles (www.kelpnoodles.com). Superfoods for You!

Blood-Pressure- Blasting Smoothies

A slew of new research suggests that foods rich in anthocyanin antioxidants, dietary nitrates, potassium, and probiotics can significantly lower blood pressure. How to get all those nutrients in a single shot? With a smoothie, of course. Pick an ingredient* from each category and get blending.

Anthocyanins Nitrates Frozen Wild Blueberries ½ c.                                                            Arugula 1 c. Frozen Bing Cherries ½ c.                                                                  Baby Spinach 1 c. Frozen strawberries ½ c.                                                                    Rhubarb, diced ½ c. Hibiscus Tea 1 c.                                                                                   Beetroot Juice 1 c.

Potassium Probiotics 1 Ripe Banana                                                                                       2% Greek Yogurt ½ c. Ripe Avocado ½                                                                                  Cultured 2% Cottage Cheese ½ c Mashed Sweet Potato ½ c.                                                                 Tempeh, cooked and sliced 4 oz. Coconut Water 1 c.                                                                                2% Greek Yogurt Kombucha 1 c. .

*Choose one liquid — but only one — per smoothie

Great Gluten-Free Choices Do you (or a loved one) feel better when you don’t eat gluten? If so, you probably eat mainly fruits and veggies, and pasture-raised meats. But if you’d like to occasionally try some other gluten-free products, here are some great choices. Arrowhead Mills Gluten-Free All Purpose Baking Mix:  The ingredients are simple, no corn or soy. Verified nonGMO. It’s easy to use to bake quick breads. Mary’s Gone Crackers: They’re organic and verified non-GMO. Made from a mixof grains and seeds, with no sugar or trans fats. They’re so good, they’re gone before you know it. Enjoy Life, Eat Freely For a tasty treat now and then, these products have simple ingredients and are soy and dairy free. Also verified nonGMO. Erewhon: 100% Whole Grain Cereal This cereal is non-GMO verified, contains less than 1 gram of sugar per serving, and goes great with either milk or coconut milk. Lundberg Organic Rice Cakes: These rice cakes taste great, are non-GMO verified, andwork great as the base for cream cheese, melted cheese, and spreads. Lundberg Organic Brown Rice Pasta: Sturdy. Never mushy. A good wheat pasta substitute.

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