Super Foods for Supreme Health - Part 1

Super Foods for Supreme Health -  Part 1

By Stephanie Big Eagle

Founder of ~One Oyate~

 

A healthy, well-balanced diet is essential to the vitality of the mind and the body. A diet high in wholesome variety, especially from vegetables, fruits, whole grains, digestible proteins, and omega-3 sources will do wonders for your health. Eating properly and nutritiously will maintain healthy weight, stabilize energy levels, and even contribute to clearer thinking and better moods. There are even foods which have been labeled as “Super Foods” which will add a boost to your well-being when incorporated regularly into your diet.

The Oxford English Dictionary defines super food as "a food considered especially nutritious or otherwise beneficial to health and well-being."  Aaron Moss stated in the journal Nature Nutrition in the August edition of 1998, "Humans have many options when it comes to fueling their bodies, but the benefits of some options are so nutritious that they might be labeled as super foods." The Merriam-Webster dictionary defines them as “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients”. Generally speaking, super foods refer to foods — especially fruits and vegetables — whose nutrient content confers a health benefit above that of other foods.

Super Foods Highlights 

Whole Grains

Studies show a connection between whole grains and good health. Eating whole grains lowers total cholesterol levels and insulin levels which reduce the risk for heart disease. Eating two servings a day decreases the risk of type 2 diabetes and increases overall heart health. Examples of whole grains include brown rice, steel-cut oats, rolled oats, wild rice, buckwheat, quinoa, and cornmeal. Three or more servings a day are recommended for optimal results.  

Berries

Not only are berries delicious, but they also contain many essential nutrients such as folate, vitamin C, fiber, and potassium, all without any saturated fat, cholesterol, or sodium! Anthocyanins are a type of antioxidant that make up the bright blues, reds, purples, and violet colors of certain berries. Blueberries, strawberries, blackberries, raspberries, pomegranate, and acai berries contain dozens of anthocyanins! Scientific studies show that including berries in your daily diet reduces the risk of heart disease, cancer, and diabetes. Four to five servings of fruits, especially berries, is a delicious way to strengthen your overall health and immunity!

 

Avocados

Avocados are one of the most nutrient-dense super food sources of fiber, vitamin B-6, vitamin C, vitamin E, vitamin K, potassium, zinc, iron, magnesium, and folate. They are also cholesterol and sodium free and contain carotenoids, a fat-loving class of compounds shown to be heart healthy and cancer fighting. Avocado is also excellent for skin and hair health, and is a delicious addition to your daily diet.

 

Leafy Greens

Leafy Greens such as spinach, kale, broccoli, collards, watercress, cabbage, and dark green leafy lettuces are excellent sources of essential nutrients such as iron, fiber, calcium, potassium, folate, and the vitamins A, C, and K. Some leafy greens, like spinach, even contain up to 21% protein, making them a great alternative to animal sources of protein! Leafy grains are good for improving brain functionality, digestion, and even visual performance. Three servings a day are highly recommended.

Nuts

Nuts such as almonds, walnuts, pistachios, pecans, and brazil nuts contain beneficial unsaturated omega-3 fatty acids, Vitamin E, copper, potassium, protein, and fiber. They are minimally processed foods which have been shown to lower cholesterol and give a “feeling of fullness.” Studies have shown that those who eat nuts have a body mass index that is lower than those who do not consume nuts. The high unsaturated fat content of nuts may stimulate fat metabolism thus helping to burn more calories! A handful a day is a great way to incorporate this super food into your diet.

 

Fish

 

Seafood super foods such as salmon, shrimp, mahi-mahi, tilapia, grouper, tuna, trout, clams, crab, and oysters are excellent sources of Omega-3 fatty acids, easily digestible proteins, calcium, zinc, and iron. Low in saturated fats and sodium, diets high in seafood sources are known to increase heart health, improve and support healthy brain functionality, and are excellent for pregnant and nursing women who need higher sources of nutrients and omega-3 fatty acids to support the growth of the fetus and a healthy baby after birth. At least two servings of seafood a week are essential to a healthy diet.

You are What you Eat!

 

These are just a few highlights of super foods known to increase overall health when included into your daily diet regime. It is easy to transform your life by altering the choices of what you put into your body. It is true... You are what you eat! If you want to be full of health, nutrients, vitamins, and vitality, ensure that your diet is full of foods which contain these elements! Stay tuned for Part 2 of this article for even more highlights of recommended super foods!

 

Some "super" food for thought!

Stephanie Big Eagle

Asst. Manager at Savage Workouts

 

www.savageworkouts.com

www.facebook.com/stephbigeagle

www.facebook.com/oyatewanji
 

The Incredible Effects of Bee Pollen

The Incredible Effects of Bee Pollen

By Stephanie Big Eagle

Founder of ~One Oyate~

 

As a previous beekeeper, the Honey Bee colony and the marvels it produces have earned my tremendous respect. The creations of the Honey Beehive are known for the healing powers contained in its honey and bee pollen. Used for everything from strengthening the immune system, to controlling unhealthy cravings, to fueling the bodies of super-athletes, bee pollen and honey are some of the most beneficial super foods to incorporate into your daily diet for wholesome living.

Photo by Wankiya Waci during honey extraction

Bee Pollen is the male seed of a flower blossom collected by worker bees. As they pollinate flowers, the Honey Bees mix their digestive enzymes and a dab of honey with the pollen and store it as granules on their hind legs. As they enter their hives, the pollen is sloughed off and collected by beekeepers. These tiny gems contain almost all the nutrients required by the human body! Enormously rich in proteins, vitamins, minerals, beneficial fatty acids, carotenoids, and bioflavonoids which are anti-viral and antibacterial, it’s no wonder that many athletes and the health-conscious include bee pollen in their daily diet for superb results.

 



"Bee pollen - the greatest body builder on Earth."
~ German naturalist Francis Huber

Bee Pollen Granule stored on the leg of Honey Bee

Bee Pollen is approximately 40% protein, half of which is in the form of free amino acids which are easily digested and converted into muscle by the human body. It contains the highest source of protein available, higher than any animal source! Scientific studies have proven bee pollen to be a complete, healthy, and perfect food. Capable of correcting nutrition deficiencies, unhealthy cravings, and even mood disorders, bee pollen has been used as an exclusive elixir by many ancient cultures. What a gift the honey bee has given to us in the form of this tiny pearl!

 

According to researchers at the Institute of Apiculture, Taranov, Russia, "Honeybee pollen is the richest source of vitamins found in Nature in a single food. Even if bee pollen had none of its other vital ingredients, its content of rutin alone would justify taking at least a teaspoon daily, if for no other reason than strengthening the capillaries.” Alex Woodly, then executive director of the prestigious Education Athletic Club in Philadelphia, said, "Bee pollen works, and it works perfectly. Pollen allows super-stars to increase their strength and stamina up to 25 percent. This increase in strength and endurance may be the key to the secret regenerative power of bee pollen. Bee pollen causes a definite decrease in pulse rate. The whole beauty of bee pollen is that it's as natural as you can get. No chemicals. No steroids."

 

 

Bee Pollen can be found at your local health food or organic foods store such as Fresh Market or Trader Joes. I recommend buying it in its natural granulated form from a local source instead of over the internet, or even from your local beekeeper. This will ensure that the bee pollen is collected by local pollen sources, as it is known to help control allergies; you want to make sure that you are protected from allergies to the pollen in the area in which you live. Begin with adding 1 to 2 tablespoons into your diet, to test how your body will react to it as some will have an allergic reaction. Once you have introduced it well to your diet, you can increase the dosage to your personal taste. It’s perfect to add to smoothies, to your coffee, yogurt, or even to eat straight from a spoon! Experiment with it and enjoy the effects of this miraculous super food!

 

Some “Super” food for thought…

Stephanie Big Eagle

Asst. Manager at Savage Workouts
 

www.savageworkouts.com

www.facebook.com/stephbigeagle

www.facebook.com/oyatewanji

www.facebook.com/wankiyawacimusic

The Science of Positive Thinking

The Science of Positive Thinking

by Stephanie Big Eagle

Founder of ~One Oyate~

You are a master… whether it is of positive or negative creation is all in accordance with the energy of your thoughts. It is eminent amongst the enlightened, the successful, the supreme achievers, that the most powerful tool at your disposal is your own mind. 

 

 Take a look at your life and you will observe the fruit of your thoughts.  Are you satisfied? If you are, blessed you are! If not, I have a few secrets to help you manifest the positive results you want and need to see in your life...

 

It is imperative to begin to Think about what you think about! Your inner attitude reflects your outward circumstances. As you think, so you become... It is up to you to transform the fear, worry, stress, and negativity which create disturbances in your peace.

None can be at peace, until one’s mind is at peace. Being at peace does not mean that no problems come your way. It means that when problems and difficult circumstances come your way, that you are able to deal with them in a mature and competent manner, without anger, without fear, and without negativity.

True peace is a state of mind that can only be achieved with discipline, focus, and by consciously releasing negative thoughts that lower the vibrational energy which you emit. It becomes a science, a formula. When your inner thoughts are dominated by positivity, then your outward life will reflect that beautifully.

 

Take 5 minutes now to focus on your thoughts. You may be surprised to see how much you may criticize or doubt yourself in just those few minutes. You must become your biggest fan, your own personal trainer. Now take 5 minutes to do this mental workout: Say over and over to yourself: “I am perfect and beautiful just the way I am.”

Go ahead, and say it, over and over. Now, how do you feel? Even if you don’t necessarily believe it at this point, The more you say it to yourself, the more you will come to know its truth, and the more your body will listen to what your mind is telling it.

It’s the formula I’ve been speaking of: positive affirmation. What you repeatedly do, or say, or think, is what you become.

Assess your thoughts and your perceived weaknesses honestly. Then create positive affirmations to say to yourself over and over which will challenge your doubts and fears. The only thing holding you back from making the change you want to see in your world is you!

Dedicate yourself to focused, positive thinking each and every day. It is particularly effective to begin as soon as you wake, to set the mood for the day. Remember that you cannot control how others behave towards you, but you have the choice and the power to be in control of how you allow yourself to react, or think, about any problem or situation that you are faced with.

You can become the master of your positive creation by creating positive thoughts. Apply the formula, and observe the alchemy!

Some food for thought…

Stephanie Big Eagle
Assistant Manager at Savage Workouts

www.savageworkouts.com
www.facebook.com/stephbigeagle
www.facebook.com/oyatewanji
www.facebook.com/wankiyawacimusic

Fitness, Diet, and the Power of the Mind

Fitness, Diet, and the Power of the Mind

by Stephanie Big Eagle

Founder of ~One Oyate~

A new year is in delicate bloom, and spring is right around the corner. It's the perfect time to take an honest look at yourself, and to make positive changes that will affect your good health for the rest of your life.

To improve the balance of your overall health, there are three areas which I recommend become your primary focus now: Fitness, Diet, and the Power of your Mind. When all of these areas excel, you will become capable of achieving yor wildest dreams! 

  

Whether you are at a beginner's, intermediate, or advanced fitness level, There is no better way to acheive your fitness goals then to get up and just get moving! Hence the saying: A body in motion stays in motion. If you want to see changes in your physique, then you have to become physical! Even committing yourself to a simple half hour of walking a day is an excellent place to start for the beginner. For the more advanced, try adding challenges to your workout routine that are engaging and physique-shaping. Be creative! Your body is your temple! The health of your spirit is reflected by the health of your body. That is why the true warrior has both a beautiful spirit and body.

 

 

 

A wholesome diet is essential to maximizing your health. It can either make or break the deal. An organic diet filled with fresh fruits and vegetables, digestible proteins, essential fatty acids, and super foods (calorie sparse and nutrient dense natural foods which are superior sources of anti-oxidants and essential nutrients) such as wheatgrass, coconut oil, bee pollen, raw honey, seaweed, and ginseng can provide all the physical stamina and mental stability needed to endure more challenging workouts. Think of your diet as your natural medicine cabinet. To build your immunity, to fuel your workouts, and to stablilize your hormones and moods, a well balanced and wholesome diet cannot be ignored! Invest in a healthy diet to ensure a superior you!

 

 

The most vital element of your overall health is defined by the Power of your Mind! If you believe you can... then you are already halfway there! If you know that you can... then you are there! Negative thoughts, doubts, and self-criticism cause depressing effects on your stamina and block the release of "happy" endorphins (neurotransmitters in your brain which send signals to the body, affecting its moods). It truly is all up to you, and only you, to take the first step towards becoming the warrior or warrior-ess you want to be! Concentrate on everything that is beautiful and positive about yourself, and ignore that which brings you down. Create daily affirmations such as: "I am capable of acheiving anything I dedicate myself to," or "I will, because I can." Try meditating in a quiet place or while practicing yoga, and say these positive affirmations to yourself over and over. You will be amazed when they become your reality!

 

Some food for thought...
Stephanie Big Eagle
Asst. Manager at Savage Workouts

www.savageworkouts.com
www.facebook.com/stephbigeagle
www.facebook.com/oyatewanji
www.facebook.com/wankiyawacimusic