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{"id":933569724463,"title":"Five Gluten-Free Superfoods","handle":"five-gluten-free-superfoods","description":"\u003cbr\u003e\n\u003ch2\u003e\u003c\/h2\u003e\n\u003ch2\u003eby Heather DiBiasi MS, RDN\u003c\/h2\u003e\n\u003cp\u003eSuperfoods are a hot trend right now and for a good reason. A superfood is a nutrient dense food known to be particularly beneficial for one’s health and well-being. Although a lot of these foods may be exotic and unfamiliar to most of the people, some of your everyday foods found in your local grocery store are loaded with powerful nutrients to support your health. No need to break the bank for fancy products or supplements. Here are five amazing gluten-free superfoods that are easy to find and add to your diet starting today!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlueberries\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBlueberries are the absolute perfect super food. They are higher in fiber and lower in sugar than other fruits, are delicious and can also give our brain a boost! Emerging research suggests that blueberries are associated with an increase in brain activation, in areas related to cognition including memory. Blueberries have also been shown to improve markers of cardiovascular disease, which is the leading cause of death in men and women. In a randomized, double-blind, placebo-controlled study (aka highest quality research) participants who supplemented with blueberry extract found a decrease in blood pressure over a 6-month period (1). Blueberries are also associated with eye health, insulin resistance, anti-cancer benefits, and overall immune support. Their high antioxidant component help fight off free radicals, the bad guys that cause oxidative stress in our bodies, making them an incredible power food.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathersmuffins_d086f578-7936-47cc-998e-bc768ca658cc_large.jpg?v=1533226870\"\u003e\u003c\/p\u003e\n\u003cp\u003eDon't miss out on making my \u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/blueberry-lemon-zest-muffins\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eBlueberry Lemon Zest Muffins\u003c\/a\u003e\u003c\/strong\u003e!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAvocado\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes- guac is extra, but it’s so worth it! First of all, come on- they are delicious. But besides their fantastic flavor and creamy, versatile texture, avocados are particularly high in fiber. Fiber can help to regulate digestion, improve blood sugar and cholesterol levels, control weight, and feed the good bugs in our gut. The fiber and healthy fat content abundant in avocados will be sure to leave you feeling full and satisfied for hours after your meal. Avocados contain twice the amount of potassium than a banana, which helps maintain healthy blood pressure. They are great to add to salads especially if you are one to skip out on the dressing. Most salads contain fat-soluble vitamins A, D, E, and K that means these vitamins need help from fat to be absorbed into the bloodstream. Without a fat source on your salad, you are not able to absorb as much of those fat-soluble vitamins. This makes avocado the perfect addition to a meal.\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/avosmoothie.jpg._large.jpg?v=1533226137\"\u003e\u003c\/p\u003e\n\u003cp\u003eTry out this hydrating\u003cstrong\u003e\u003ca href=\"https:\/\/glutenfreeglobalicious.com\/collections\/some-yummy-recipes-for-you\/products\/avocado-coconut-and-sunflower-seed-smoothie\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e Avocado Coconut and Sunflower Smoothie\u003c\/a\u003e\u003c\/strong\u003e created by GlutenfreeGlobalicious Editor, Lori Miller\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWalnuts\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThey kind of look like a brain and coincidently they happen to be good for your brain! Polyphenols in walnuts can help reduce inflammation in the brain and increase neurogenesis, the growth, and development of nervous tissues (2). Walnuts also lead to a happy gut that is pretty much the foundation of our immune system. A study compared subjects who consumed 1.5 servings of walnuts daily versus those who did not and found that the subjects who consumed the walnuts every day increased specific strains of good bacteria in their gut (Faecalibacterium and Roseburia for my nerd friends out there) as well as decreased their bad cholesterol, LDL (3). So go nuts for the walnuts friends!\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/seeds_mix_1f297182-ccdd-4354-bef0-b26dac05c886_large.png?v=1533431940\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/glutenfreeglobalicious.com\/products\/sweet-chili-and-lime-seed-mix\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cstrong\u003eRecipe for Sweet Chili and Lime Seed Mix\u003c\/strong\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eOlive Oil\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIt's no coincidence that the Mediterranean diet is one of the healthiest dietary patterns out there. This diet emphasizes extra virgin olive oil. Olive oil contains a plant compound called oleocanthal that is extremely anti-inflammatory. Oleocanthal may play a role in decreasing the risk for Alzheimer’s disease by increasing the activity of enzymes in the brain that help break down amyloid plaque (the toxin that builds up to toxic levels in Alzheimer’s patients). Also, this phenol can block an enzyme called fatty acid synthase that turns excess carbohydrates into fat. So now that you know olive oil is pretty much a shield for your brain throw some on your next salad with that avocado!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDark Chocolate\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes, your favorite childhood food can be a superfood, if you choose your brand wisely. The kind we are talking about here is 85% or higher dark chocolate that is not Dutch processed since that pretty much takes away the beneficial part of the chocolate- the phytonutrients. I mean what good is Thor as a superhero without his hammer, right? Cocoa flavanols in dark chocolate have been shown to improve cognition and blood flow to the brain. Also, chocolate happens to be a rich source of magnesium, which most people are lacking. Not to mention it’s just good for the soul!\u003c\/p\u003e\n\u003cp\u003eThese are five safe, gluten-free staples to include in your diet. Not only are they delicious and enjoyable, they're sure to bring you some fantastic benefits!\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_large.jpg?v=1533171978\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her  \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #4daab1; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e and \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #4daab1; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e for more nutritional tips and information!\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eReferences \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e(1) Whyte, A. R., Cheng, N., Fromentin, E., \u0026amp; Williams, C. M. (2018). A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safetly and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients, 10(6), doi:10.3390\/nu10060660\u003c\/p\u003e\n\u003cp\u003e(2) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https:\/\/doi.org\/10.3945\/jn.113.184838\u003c\/p\u003e\n\u003cp\u003e(3) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https:\/\/doi.org\/10.3945\/jn.113.184838\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003e© Copyright 2018 GlutenfreeGlobalicious Magazine\u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003eAll rights reserved. \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003e \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003eGlutenfreeGlobalicious Magazine is part of The Pure Fresh Daily Group \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003e© Copyright 2018, Pure Fresh Daily Publications Corporation \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003eAll Rights Reserved.  \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","published_at":"2018-08-01T17:40:10-07:00","created_at":"2018-08-01T17:45:30-07:00","vendor":"GlutenfreeGlobalicious Magazine","type":"GF Nutrition","tags":["Glute-free Nutrition Tips","Gluten-free Nutrition","Gluten-free Nutritionists","Gluten-free NYC","Gluten-free USA"],"price":0,"price_min":0,"price_max":0,"available":true,"price_varies":false,"compare_at_price":null,"compare_at_price_min":0,"compare_at_price_max":0,"compare_at_price_varies":false,"variants":[{"id":9029521080367,"title":"Default Title","option1":"Default Title","option2":null,"option3":null,"sku":"","requires_shipping":true,"taxable":true,"featured_image":null,"available":true,"name":"Five Gluten-Free Superfoods","public_title":null,"options":["Default Title"],"price":0,"weight":0,"compare_at_price":null,"inventory_management":null,"barcode":""}],"images":["\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/blueberries.jpg?v=1533172403"],"featured_image":"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/blueberries.jpg?v=1533172403","options":["Title"],"content":"\u003cbr\u003e\n\u003ch2\u003e\u003c\/h2\u003e\n\u003ch2\u003eby Heather DiBiasi MS, RDN\u003c\/h2\u003e\n\u003cp\u003eSuperfoods are a hot trend right now and for a good reason. A superfood is a nutrient dense food known to be particularly beneficial for one’s health and well-being. Although a lot of these foods may be exotic and unfamiliar to most of the people, some of your everyday foods found in your local grocery store are loaded with powerful nutrients to support your health. No need to break the bank for fancy products or supplements. Here are five amazing gluten-free superfoods that are easy to find and add to your diet starting today!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eBlueberries\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBlueberries are the absolute perfect super food. They are higher in fiber and lower in sugar than other fruits, are delicious and can also give our brain a boost! Emerging research suggests that blueberries are associated with an increase in brain activation, in areas related to cognition including memory. Blueberries have also been shown to improve markers of cardiovascular disease, which is the leading cause of death in men and women. In a randomized, double-blind, placebo-controlled study (aka highest quality research) participants who supplemented with blueberry extract found a decrease in blood pressure over a 6-month period (1). Blueberries are also associated with eye health, insulin resistance, anti-cancer benefits, and overall immune support. Their high antioxidant component help fight off free radicals, the bad guys that cause oxidative stress in our bodies, making them an incredible power food.\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/heathersmuffins_d086f578-7936-47cc-998e-bc768ca658cc_large.jpg?v=1533226870\"\u003e\u003c\/p\u003e\n\u003cp\u003eDon't miss out on making my \u003cstrong\u003e\u003ca href=\"http:\/\/intuition4nutrition.com\/blueberry-lemon-zest-muffins\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eBlueberry Lemon Zest Muffins\u003c\/a\u003e\u003c\/strong\u003e!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAvocado\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes- guac is extra, but it’s so worth it! First of all, come on- they are delicious. But besides their fantastic flavor and creamy, versatile texture, avocados are particularly high in fiber. Fiber can help to regulate digestion, improve blood sugar and cholesterol levels, control weight, and feed the good bugs in our gut. The fiber and healthy fat content abundant in avocados will be sure to leave you feeling full and satisfied for hours after your meal. Avocados contain twice the amount of potassium than a banana, which helps maintain healthy blood pressure. They are great to add to salads especially if you are one to skip out on the dressing. Most salads contain fat-soluble vitamins A, D, E, and K that means these vitamins need help from fat to be absorbed into the bloodstream. Without a fat source on your salad, you are not able to absorb as much of those fat-soluble vitamins. This makes avocado the perfect addition to a meal.\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/avosmoothie.jpg._large.jpg?v=1533226137\"\u003e\u003c\/p\u003e\n\u003cp\u003eTry out this hydrating\u003cstrong\u003e\u003ca href=\"https:\/\/glutenfreeglobalicious.com\/collections\/some-yummy-recipes-for-you\/products\/avocado-coconut-and-sunflower-seed-smoothie\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e Avocado Coconut and Sunflower Smoothie\u003c\/a\u003e\u003c\/strong\u003e created by GlutenfreeGlobalicious Editor, Lori Miller\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWalnuts\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThey kind of look like a brain and coincidently they happen to be good for your brain! Polyphenols in walnuts can help reduce inflammation in the brain and increase neurogenesis, the growth, and development of nervous tissues (2). Walnuts also lead to a happy gut that is pretty much the foundation of our immune system. A study compared subjects who consumed 1.5 servings of walnuts daily versus those who did not and found that the subjects who consumed the walnuts every day increased specific strains of good bacteria in their gut (Faecalibacterium and Roseburia for my nerd friends out there) as well as decreased their bad cholesterol, LDL (3). So go nuts for the walnuts friends!\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/seeds_mix_1f297182-ccdd-4354-bef0-b26dac05c886_large.png?v=1533431940\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/glutenfreeglobalicious.com\/products\/sweet-chili-and-lime-seed-mix\" target=\"_blank\" rel=\"noopener noreferrer\"\u003e\u003cstrong\u003eRecipe for Sweet Chili and Lime Seed Mix\u003c\/strong\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eOlive Oil\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIt's no coincidence that the Mediterranean diet is one of the healthiest dietary patterns out there. This diet emphasizes extra virgin olive oil. Olive oil contains a plant compound called oleocanthal that is extremely anti-inflammatory. Oleocanthal may play a role in decreasing the risk for Alzheimer’s disease by increasing the activity of enzymes in the brain that help break down amyloid plaque (the toxin that builds up to toxic levels in Alzheimer’s patients). Also, this phenol can block an enzyme called fatty acid synthase that turns excess carbohydrates into fat. So now that you know olive oil is pretty much a shield for your brain throw some on your next salad with that avocado!\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDark Chocolate\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes, your favorite childhood food can be a superfood, if you choose your brand wisely. The kind we are talking about here is 85% or higher dark chocolate that is not Dutch processed since that pretty much takes away the beneficial part of the chocolate- the phytonutrients. I mean what good is Thor as a superhero without his hammer, right? Cocoa flavanols in dark chocolate have been shown to improve cognition and blood flow to the brain. Also, chocolate happens to be a rich source of magnesium, which most people are lacking. Not to mention it’s just good for the soul!\u003c\/p\u003e\n\u003cp\u003eThese are five safe, gluten-free staples to include in your diet. Not only are they delicious and enjoyable, they're sure to bring you some fantastic benefits!\u003c\/p\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/files\/Heatherbioshot_large.jpg?v=1533171978\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eAbout the Author \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her  \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #4daab1; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e and \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #4daab1; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; display: inline; float: none; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e for more nutritional tips and information!\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eReferences \u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e(1) Whyte, A. R., Cheng, N., Fromentin, E., \u0026amp; Williams, C. M. (2018). A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safetly and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients, 10(6), doi:10.3390\/nu10060660\u003c\/p\u003e\n\u003cp\u003e(2) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https:\/\/doi.org\/10.3945\/jn.113.184838\u003c\/p\u003e\n\u003cp\u003e(3) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https:\/\/doi.org\/10.3945\/jn.113.184838\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003e© Copyright 2018 GlutenfreeGlobalicious Magazine\u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003eAll rights reserved. \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003e \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"display: inline !important; float: none; background-color: transparent; color: #0c0101; font-family: Raleway,'HelveticaNeue','Helvetica Neue',Helvetica,Arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px;\"\u003eGlutenfreeGlobalicious Magazine is part of The Pure Fresh Daily Group \u003c\/span\u003e\u003cbr style=\"background-color: transparent; box-sizing: border-box; color: #0c0101; font-family: Raleway,\u0026amp;quot; helveticaneue\u0026amp;quot;,\u0026amp;quot;helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; 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Five Gluten-Free Superfoods


by Heather DiBiasi MS, RDN

Superfoods are a hot trend right now and for a good reason. A superfood is a nutrient dense food known to be particularly beneficial for one’s health and well-being. Although a lot of these foods may be exotic and unfamiliar to most of the people, some of your everyday foods found in your local grocery store are loaded with powerful nutrients to support your health. No need to break the bank for fancy products or supplements. Here are five amazing gluten-free superfoods that are easy to find and add to your diet starting today!

Blueberries

Blueberries are the absolute perfect super food. They are higher in fiber and lower in sugar than other fruits, are delicious and can also give our brain a boost! Emerging research suggests that blueberries are associated with an increase in brain activation, in areas related to cognition including memory. Blueberries have also been shown to improve markers of cardiovascular disease, which is the leading cause of death in men and women. In a randomized, double-blind, placebo-controlled study (aka highest quality research) participants who supplemented with blueberry extract found a decrease in blood pressure over a 6-month period (1). Blueberries are also associated with eye health, insulin resistance, anti-cancer benefits, and overall immune support. Their high antioxidant component help fight off free radicals, the bad guys that cause oxidative stress in our bodies, making them an incredible power food.

 

Don't miss out on making my Blueberry Lemon Zest Muffins!

Avocado

Yes- guac is extra, but it’s so worth it! First of all, come on- they are delicious. But besides their fantastic flavor and creamy, versatile texture, avocados are particularly high in fiber. Fiber can help to regulate digestion, improve blood sugar and cholesterol levels, control weight, and feed the good bugs in our gut. The fiber and healthy fat content abundant in avocados will be sure to leave you feeling full and satisfied for hours after your meal. Avocados contain twice the amount of potassium than a banana, which helps maintain healthy blood pressure. They are great to add to salads especially if you are one to skip out on the dressing. Most salads contain fat-soluble vitamins A, D, E, and K that means these vitamins need help from fat to be absorbed into the bloodstream. Without a fat source on your salad, you are not able to absorb as much of those fat-soluble vitamins. This makes avocado the perfect addition to a meal.

Try out this hydrating Avocado Coconut and Sunflower Smoothie created by GlutenfreeGlobalicious Editor, Lori Miller

Walnuts

They kind of look like a brain and coincidently they happen to be good for your brain! Polyphenols in walnuts can help reduce inflammation in the brain and increase neurogenesis, the growth, and development of nervous tissues (2). Walnuts also lead to a happy gut that is pretty much the foundation of our immune system. A study compared subjects who consumed 1.5 servings of walnuts daily versus those who did not and found that the subjects who consumed the walnuts every day increased specific strains of good bacteria in their gut (Faecalibacterium and Roseburia for my nerd friends out there) as well as decreased their bad cholesterol, LDL (3). So go nuts for the walnuts friends!

Recipe for Sweet Chili and Lime Seed Mix

Olive Oil

It's no coincidence that the Mediterranean diet is one of the healthiest dietary patterns out there. This diet emphasizes extra virgin olive oil. Olive oil contains a plant compound called oleocanthal that is extremely anti-inflammatory. Oleocanthal may play a role in decreasing the risk for Alzheimer’s disease by increasing the activity of enzymes in the brain that help break down amyloid plaque (the toxin that builds up to toxic levels in Alzheimer’s patients). Also, this phenol can block an enzyme called fatty acid synthase that turns excess carbohydrates into fat. So now that you know olive oil is pretty much a shield for your brain throw some on your next salad with that avocado!

Dark Chocolate

Yes, your favorite childhood food can be a superfood, if you choose your brand wisely. The kind we are talking about here is 85% or higher dark chocolate that is not Dutch processed since that pretty much takes away the beneficial part of the chocolate- the phytonutrients. I mean what good is Thor as a superhero without his hammer, right? Cocoa flavanols in dark chocolate have been shown to improve cognition and blood flow to the brain. Also, chocolate happens to be a rich source of magnesium, which most people are lacking. Not to mention it’s just good for the soul!

These are five safe, gluten-free staples to include in your diet. Not only are they delicious and enjoyable, they're sure to bring you some fantastic benefits!

About the Author 

Heather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her  website and Instagram for more nutritional tips and information!

 

 

References 

(1) Whyte, A. R., Cheng, N., Fromentin, E., & Williams, C. M. (2018). A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safetly and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients, 10(6), doi:10.3390/nu10060660

(2) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https://doi.org/10.3945/jn.113.184838

(3) Shibu M. Poulose, Marshall G. Miller, Barbara Shukitt-Hale; Role of Walnuts in Maintaining Brain Health with Age, The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 561S–566S,https://doi.org/10.3945/jn.113.184838

 

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GlutenfreeGlobalicious Magazine is part of The Pure Fresh Daily Group
© Copyright 2018, Pure Fresh Daily Publications Corporation
All Rights Reserved. 

 

 

 

 

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