Blueberries

Blueberries, sweet morsels jam packed with vitamin C, K & B6, folate, potassium, fibre, manganese and antioxidants! Often labelled as a superfood, blueberries are low in calories and incredibly good for you plus super convenient snack for when you are on the go!

Instead of throwing loads of facts at you about Blueberries, I’ve picked my favourite and I think most beneficial facts about Blueberries!!

They are the King of Antioxidant Foods! 
The antioxidants in blueberries help to protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer. They contain even more antioxidants than green tea, and that speaks volumes about their nutrient density!

Help with weight loss!
As blueberries are rich in fiber and low in calories, this makes them an ideal snack to have in-between meals for those who are seeking to lose weight. Blueberries are rich in soluble fiber, which are the type of fiber that dissolves in water. Soluble fibers slow down the process of digestion, which in turn keeps you feeling full for a longer period of time therefore keeping those hungry pains at bay! Combine 1 cup of natural yogurt with 1/2-1 cup of blueberries and you have the perfect 3pm snack!

Powerful Skin Food
Blueberries are good for your health both internally and externally. Being rich in Vitamin A and vitamin C, blueberries nourish your skin from the inside out! Eating blueberries helps heal sun damaged skin, reduce dark spots and reduces puffiness in the skin due to its anti-inflammatory properties. 

Moisturizing Blueberry Mask

1-1/4 cups fresh or thawed blueberries, pureed (blender or other method)
1/2 cup raw or organic milk (full fat)
1/2 cup oatmeal, processed to fine powder in a blender)
1/8 cup virgin olive oil
1/8 cup raw honey

Mix well, apply to face and leave on for 15 – 20 minutes.
Refrigerate and use the remainder for up to 1 week.

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Ready, set, go!

The drive for health and fitness doesn't come easy for everyone, and it's especially hard to find when you’re coming off of a long streak of doing slacking off!! We've all fallen off the health and fitness bandwagon before; whether it’s a busy time in life, or you’re going through something heavy, or even if you’ve simply just lost all drive. They say the hardest part is just getting started, and I couldn't agree more. Do you find yourself always looking for excuse why not to train and eat healthily? And the longer you go without working out, the easier it is usually is for us to continue postponing that sweaty workout!!

I want to help you be the most fittest and healthiest version of yourself! To give you that extra motivation am I offering my Spring into Summer 7 Day Meal Plan at 30% OFF! You can add your details here or shoot me a message for the discount code!

Egg-Cellent Eggs

Eggs, which have been a usual part of many people’s breakfast, definitely have a place on SophiaFIT’s Superfoods list. They are loaded with nutrients and as they can take up to four hours to digest, this protein can actually help you lose weight!!

Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient our bodies require! They truly are the perfect food to be added into our diet!

One Eggs contains the following:
* Vitamin A
* Folate
* Vitamin B5
* Vitamin B12
* Vitamin B2
* Phosphorus
* Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc!

Along with containing all of the above, they are a great source of inexpensive, high quality protein with more than half the protein of an egg is found in the egg white!

Instead of loading you up with a plethora of facts about Eggs, I thought I’d just choose one!

Did you know that eating eggs can help you lose weight? I know this may come as a surprise to those who thought eggs were fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

The high level of protein in which eggs contain help keep you fuller for longer therefore decreasing the chances of you reaching for that mid-morning snack or over eating at lunch!

Don’t have time in the morning to cook your eggs?? Cook them the night before or meal prep on Sunday! Boiled eggs last for safely up to a week in the refrigerator after they were cooked or prep your omelette the night before whilst cooking your dinner!

It doesn’t stop there!! The use of eggs extends past the kitchen! Egg whites can be used for face masks to help tighten your pores and cure acne problems. For a quick and easy Hydrating Egg Facemasks all you need to do is combine 1 egg white , ¼ ripe avocado and 1 teaspoon yogurt!

Hopefully this weeks Superfood Series Blog has helped provide you some insight into how amazing eggs are! If you are stuck for ideas on how to incorporate eggs into your diet, both my Nutrition E Book & 7 Day Meal Plan Ebook contain plenty of recipes showing the versatility of eggs! Alternatively send me an email at sophia@sophiafit.com as we can work on meal plan together!

Apple Cider Vinegar.. Yes, No, Maybe?

What is all the fuss about you may ask? Yes Apple Cider Vinegar is a great addition to a salad dressing but is it really a health miracle?

It is touted as a natural health cure, with a number of suggested health benefits such as weight loss, improved heart health & even treats dandruff. Although some of these health claims have potential, with small studies to back them up. Others, however, have little to no evidence of their validity.

Yes some small studies show encouraging results for apple cider vinegar's weight loss benefits. Though it may help with weight loss and health conditions, apple cider vinegar should NOT take place as a soul weight loss method!

Evidence-based weight loss plans encourage people to:
- Cut back or avoid processed foods and added sugars
- Focus on fruits, vegetables, whole grains, lean protein, and healthy fats
- Exercise for at least 30 minutes a day, 5 days a week

Apple cider vinegar is good to include but definitely NOT an essential! If you are keen to try start adding 1 - 2  tablespoons to a glass of water to enjoy in the morning upon waking!