Add these items to your shopping list and it will assist in boosting your health, well-being and nutrition. I have refrained from mentioning specific brands but I personally prefer certified organic where possible and I love to shop at local organic markets for fresh produce.
Alkaline Water – having the correct acid/alkaline balance in the body is essential to good health and drinking alkaline water is a great way to maintain this balance whilst staying hydrated. I try to drink between 2 to 3 litres of alkaline water a day.
Chia Seeds – are a fantastic source of vegetarian Omega Oils, the elusive vitamin B12 and they’re also highly stable due to their powerful and naturally occurring antioxidants – with 4 times more antioxidants than blueberries. They’re very high in fibre and a great source of protein. Chia is nutritionally loaded with 5 times more calcium than milk, 3 times more iron than spinach, 15 times more magnesium than broccoli and 2 times more potassium than bananas. I add to salads, my morning oatmeal, smoothies and muffins.
Goji Berries – pack more Vitamin C than some oranges and more beta-carotene than carrots. They’re a perfect nutritious snack between meals. As a treat, I love dark chocolate covered goji berries!
Oatmeal / Porridge – is so heartwarming for breakfast (especially in the cooler months) and there has been a recent renewal of interest in the power of oats. New discoveries, combined with what’s been known about oats for years, have shown that their health-promoting powers are truly impressive. Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, and thiamine. The synergy of the nutrients in oats makes them an outstanding, formidable and inexpensive super food.
Nuts – are a great portable snack rich in monounsaturated fats, vitamin E and magnesium – important for maintaining a healthy heart, joints and bones. A good source of protein, a handful of nuts can also help stabilise blood sugar levels and so prevent energy dips in the afternoon.
Eggs – are one of the best complete protein sources around. One egg contains 5.5g protein, over 10 percent of your daily needs, with only 68 calories. So if you’re trying to build up your strength and endurance, add eggs to your meal plan. Packed with choline, an important B vitamin for brain health and reducing inﬂammation, they also contain the antioxidant lutein for healthy eyes and B vitamins to facilitate energy production. I personally choose certified organic free range eggs.
Greens – Broccoli and leafy greens like kale and baby spinach are rich in phytonutrients known to boost immune function. A good source of vitamins C and K, calcium and magnesium, these are essential foods for healthy bones and joints – useful if you suffer from stiffness. They also provide plenty of beta-carotene, the vegetable source of vitamin A needed for a healthy respiratory system.
Sweet Potatoes – a fantastic source of easily digestible carbohydrate. Packed with beta-carotene and Vitamin C, these important antioxidants can help the body ﬁght off illness and can help reduce inﬂammation. Sweet potatoes also supply iron, manganese and copper – essential nutrients for energy production and muscle function.
Berries – their brightly coloured skins are the reason why blueberries, blackberries, cherries, raspberries and strawberries are such a good choice. Rich in powerful antioxidants known as anthocyanins, they can boost immune health and prevent the buildup of free radicals that can cause damage to the body. Include these in your meals or snacks to aid recovery, prevent muscle soreness and to speed up repair.
Quinoa – regarded as a sacred food by the Incas, quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. This super grain seed contains more protein than most cereal grains (22 grams per one cup) and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. This gluten-free grain also receives an honourable mention for being low in saturated fat (one gram of fat per one cup).
Cacao Powder – I choose raw cacao powder that is cold pressed without chemicals, it has 360% more antioxidants than regular cocoa… that’s 21 more times than green tea and 7 times more than dark chocolate. Cacao is a great source of phytonutrients, aminos, protein, zinc, niacin, calcium, chromium, iron, potassium… and possibly the best food source of muscle relaxing, stress relieving magnesium! Add to smoothies, milkshakes, cookie batter or dessert recipes.
Certified Organic Coconut Flour – a delicious low carb, gluten free alternative to wheat flour. I use it for making muffins or pancakes.
Wakame Seaweed Flakes – I put Wakame flakes in soups and salads for extra flavour.
Liquid Chlorophyll – I add this to my water most days. It is naturally alkaline and contains vitamins, minerals and essential amino acids.
Herbamare – a tasty and must have natural alternative to salt. I travel with this everywhere!
Coconut Oil – I add to my salads and meals and I use it to cook with. I prefer it as a substitute to other oils that are more readily used in day-to -day food preparation and cooking.
Organic Manuka Honey – I add a half teaspoon to my morning cup of tea. Honey is a natural sweetener and has anti-inflammatory and antibacterial properties. I even use this to help heal grazes or cuts, studies show that the acid in honey stops bacterial growth, while its moisture attracting properties dehydrate bacterial cells.
Acai Berry powder – wild harvested freeze-dried açaí powder is the perfect boost. I have it sprinkled on my oats or in my morning smoothie. It is rich in antioxidants and is a great source of energy.
Magnesium or Epsom Salts – Perfect way to wind down after a long day. Add this to your bath, along with a few drops of KORA Organics Luxurious Rosehip Oil, to relax your muscles, detox and alleviate stress.
Macca Powder – rich in amino acids, essential fatty acids, vitamins, minerals and trace elements. Great to mix into smoothies, yoghurt, cereal, oatmeal or muesli.
Almond Meal – I prefer to use Almond meal in my cooking. It is a healthy alternative to processed white flour and easier to digest.
Goats Milk – has more than 13% more calcium than cow’s milk, contains prebiotics which help promote digestive balance and is safe for people with a low tolerance to cow’s milk.