Super Foods

Written by Lee on . Posted in Super Foods

If you’re looking to boost your energy and improve your health and general wellbeing snacking on a few nuts and eating some greens for dinner is a great start but it will not provide you with overall optimum health.

The nutrients in foods are synergistic and work together in benefiting your entire body.  Consuming a varied diet with a variety of wholefoods and fresh produce is the best way to obtain your daily requirements along with additional key vitamins and mineral supplements such as Calcium and Magnesium, Vitamin A, B, C, D and E which are all included in the Supercharged Foods Super Shake.

Look at food simply and try and choose things that are as close to their natural state as possible.  Avoid processed and artificial foods that are taxing to the immune system and include as many as the following immune-boosting foods as possible.


Immune Boosters

Written by Lee on . Posted in Super Foods


Kale is a dark green leafy vegetable which looks similar to spinach and it is also jam-packed full of essential vitamins and minerals.  The other great thing about Kale is that it contains heaps of beneficial fibre.  The Vitamin A and C in kale is fantastic for your skin and actually has been known to slow down premature aging.  Lutein is a nutrient in Kale which is beneficial for the body and also your complexion and it also brightens the whites of the eyes. Making you look healthy and well.  Eating one serving of cooked kale daily provides more than half the recommended daily allowance of vitamin C. I like to eat Kale crisped in the oven with sea salt. It is a very nutritious snack for in between meals.


Good Fats

Written by Lee on . Posted in Super Foods


Nuts are not only yummy but also contain healthy oils, fibre, vitamins and minerals, potent phytochemicals and the amino acid arginine. Nuts are very beneficial for heart health and if you add a handful of nuts, five times a week to your diet it will decrease your risk of coronary heart disease.  Walnuts are one of the best plant sources of protein. They are rich in fibre, B vitamins, magnesium, and antioxidants such as Vitamin E.  If you are concerned about mould and myco-toxins in nuts be sure to soak them in sea salt and filtered water overnight and then dry in the oven at 50 degrees Celsius for a yummy crispy snack. I love to make sea salt and apple cider vinegar crispy almonds they are divine.


Wild Salmon

Wild Salmon is high in protein and minerals such as iodine, potassium and zinc. Salmon contains omega-3 fats which are the ultimate anti-aging nutrient. They are also a large part of the structure of your brain and nerve tissues.  Omega 3 fats are beneficial for good eyesight. The best kind of salmon to eat is Wild Salmon as it contains lots of vitamin D and selenium for healthy hair, skin, nails and bones. For optimum health benefits salmon should be consumed at least three times a week.

Natural Probiotics

Written by Lee on . Posted in Super Foods


Garlic has been proven to slow the growth of harmful bacteria, yeasts and fungi. Fresh garlic is always the best choice if you are seeking its anti-bacterial or anti-viral qualities a good alternative to antibiotics.  Both fresh and dried garlic have been shown to lower LDL-cholesterol and lower high blood pressure.



Kefir whilst most yogurts contain one to three types of probiotics, which are fantastic at aiding digestion and providing us with beneficial internal flora, kefir has a whopping ten and the great thing about it is that it also contains prebiotics, which help probiotics do their job and become more effective. High in vitamin D, essential for bone growth and development kefir helps the immune system and protects against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. For people who are lactose-intolerant it is a much easier form of dairy to digest.



Ginger has been around for centuries as a medicinal aid and today ginger's medical uses include the treatment of nausea and morning sickness during pregnancy, motion sickness, indigestion, and bloating.  Ginger is also used to help reduce the pain and inflammation of osteoarthritis by taking a daily dose of ginger extract sufferers have seen fantastic results.

Vitamin Rich

Written by Lee on . Posted in Super Foods


Eggs were given a really hard time in the eighties but now they are back and more super than ever and that is great news for egg lovers. It has been proven that eating eggs will not give you high cholesterol as originally reported. In fact, eggs are full of high-quality proteins, vitamins and minerals and should be a part of any healthy diet.  An egg is a compact package of nutrition which provides every vitamin except vitamin C and a host of essential minerals as well as vitamin B12, and folate. Eggs are also a rich source of vitamin K and just one egg contains one-third of the daily recommended amount for women.  I 

recommend two or three servings of eggs per week.



Spinach is my favourite super food and I am saving the best for last!. It contains a cross section of phytonutrients and antioxidants including vitamin K, coenzyme Q10, folate, iron, and the carotenoids - lutein, zeaxanthin. Spinach is also an excellent source of vitamin C, beta carotene and vitamin E. An average serve of natures finest super food provides 5 mg of vitamin C, which is an eighth of the recommended daily intake. It is also full of antioxidants.

6 Reasons I Love Sardines + Sardine Mash Pot Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Digestion, Dinner, gut health, Heal Your Gut, healthy gut. digestive health, Learn, Lunch, Nutrient Rich, Recipe Book, Sugar Free, Super Foods, supercharged food, Supercharged Food Menu

sardine mash pot

Why on earth should I eat sardines? Now before you turn your nose up on these commonly rejected tinned swimmers, you may be surprised by the answer. In fact there is not just one answer to this question. There are several reasons why a good old can of sardines should make an honoured appearance in your pantry.

Sardines might not immediately seem like the most joyous of foods, but they’re so insanely beneficial you’ll be sure to fall in love with them. They’re rich in omega-3 fatty acids and energy-boosting vitamin B12, as well as minerals such as calcium, iron, magnesium, potassium and zinc. This mash is an inexpensive and nutrient-dense meal for when you feel like a boost.

Here are the top six reasons why I love sardines, and why they're one of my favourite supercharged foods for good health.

1. A superior source of omega 3’s

Everyone needs more omega-3 fatty acids in their diets due to the use of processed vegetable oils in foods, and feeding livestock on corn and grains, rather than green pastures. Sardines are a wonderful source of high-quality omega-3 fatty acids. Research is showing that omega-3 fatty acids, particularly EPA may help to support the tolerance of probiotic strains within your gut microbiome; making sardines an excellent gut health superfood.

2. No worries about mercury

The small size of the sardine means that it has less opportunity to pick up and accumulate mercury. The skinless and boneless sardines are even lower in mercury, with up to 50% less mercury than regular sardines because the mercury is stored in the sardine’s spinal cord. Many people say they also taste better. Larger fish, even salmon contain significant more concentrations of mercury than the tiny sardine.

3. High in vitamin B12

A Vitamin B12 deficiency, even a mild one, can cause symptoms including nerve damage, poor mental function, problems with oxygen uptake into cells, and depleted energy. One can of sardines provides a whopping 338% of your daily Vitamin B12 needs!

4. Anti-inflammatory

The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, making them a super effective treatment and prevention of hundreds of medical conditions. Omega-3 rich sardines have a remarkable ability to help defend against mood disorders like depression and anxiety, ADHD, arthritis, infertility, heart disease and inflammatory gut conditions like ulcerative colitis and Crohn’s disease.


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