Summer is a great time to put superfoods center stage in your diet.  Superfoods are designated as such because of their powerful antioxidant content and disease-fighting properties.They help boost immunity, reduce your risk of heart disease and cancer, and contribute a host of health benefits to protect and strengthen your system. Here are a few superfoods that are in season now or make especially good additions to your diet during the warmer months:

Blueberries. Blueberries are in season right now, and if you can find them, make a beeline for the tiny wild ones. These little blue powerhouses are packed with antioxidants and polyphenols, plus heaping doses of potassium and vitamin C. Wild blueberries are even more potent sources of antioxidants than their conventionally grown cousins, and are readily available in the freezer section of most health food stores and supermarkets. Toss some of these on your cereal or in your morning smoothie, eat them out of hand, or combine them with other fresh berries for snacks and desserts. When possible, opt for organic to avoid pesticide residue or be sure to rinse very thoroughly before eating.

Beans. Humble, inexpensive beans are versatile nutritional superstars. Red, kidney, pinto and black beans are tops in total antioxidant capacity, so be sure to include plenty of these beans in salads, spreads, and side dishes all summer long. Dried are best, so soak a few bags of beans in cold water overnight and then cook up a batch to use all week. Dress them up with herbs and vinaigrettes for a cold side dish, sprinkle them on tacos and salads, or whiz them in the food processor with your favorite seasonings for a tasty alternative to chick pea hummus. (Hummus, by the way, is fine, too!).

Wild Salmon. Gorgeous, deep pink or coral colored wild salmon can be found fresh in most supermarkets from June – August. Wild Salmon is superior in every way to farm raised in terms of taste and nutritional benefits. It’s an excellent source of Omega-3 fatty acids, which help keep your heart healthy and your skin glowing. Wild salmon also delivers healthy amounts of vitamin D and selenium, a mineral that is increasingly linked to optimal brain function and also protects your skin from the negative effects of sun exposure.  Grill it, broil it, poach it – however you prefer to enjoy this delicious fish, be sure to consume lots of it!

Tea. Green or black, be sure to drink lots of freshly brewed iced tea to keep you cool and hydrated and amply supplied with antioxidants all summer long. Green tea has a slight advantage in terms of antioxidant content over black, but both pack an admirable free-radical busting punch. Be careful not to go overboard since both green and black teas contain caffeine, and make sure you choose small amounts of healthy, natural sweeteners or fruit juices if you prefer your tea on the sweet side. Adding spices such as ginger and herbs like mint give a nutritional and flavor boost to plain tea. Go ahead and experiment with your own concoction!

Sunflower Seeds. Heading to the ballpark or an air conditioned movie theater to escape the summer heat?  Bring along a big bag of sunflower seeds (in the shell) for everyone to enjoy.  Sunflower seeds are fun to eat and can keep your mouth occupied for a long time without delivering as many calories as the shelled variety. These little seeds are loaded with vitamin E, a powerful antioxidant, heart healthy Omega-3 fats, and bone building phosphorus and B vitamins.

Getting these foods into your diet each day isn’t hard and will help keep you in top form all summer. Happy Father’s Day to all the dads who make our lives that much more special.

Thyroid hormone is important for our metabolism and energy levels. If you have a deficiency in thyroid you may experience fatigue, foggy thinking and weight gain. Some estimates say one in seven adults have a thyroid deficiency, yet they are often missed. Treatment for low thyroid involves nutrition, including adequate selenium, vitamin A and iodine, and hormone therapy if needed.

You also need to make sure the adrenal glands are functioning properly; otherwise treating the thyroid without addressing an adrenal problem will make you feel worse. Adrenal fatigue results from a long period of stress, which depletes the adrenals of normal cortisol production. Treatment for adrenal fatigue includes getting enough sleep, getting back on track nutritionally, decreasing sources of stress, and for extreme cases, bioidentical cortisol in the short term.

You can take back control of your hormones and restore harmony with these habits.

1. Give yourself a recess at least once a day.
2. Drink filtered water and green or other herbal teas instead of soda.
3. Stay away from sugary and/or starchy foods, especially in the mornings and after dinner.
4. Eat small meals frequently, with ample vegetables, lean protein, whole grains and legumes, and some raw nuts and fresh fruit.
5. Choose organic versions of your staple foods and beverages, and others as much as possible.
6. Keep your home well ventilated and avoid air fresheners with “fragrance.”
7. Avoid synthetic fragrance and antibacterial ingredients in soaps, beauty, grooming, laundry and household cleaning products.
8. Engage in enough physical activity, of the right type, for your body.
9. Take a good quality multivitamin, CoQ10 and fish oil.
10. If necessary, take additional supplements for specific situations.

Visit http://www.hormoneharmony.org/checklist/ to download a copy of the HH Habits Checklist so you can track your progress.

To continue from yesterday’s post on the Hormone Harmony diet plan, here are some top DOs and DON’Ts when it comes to your nutritional choices.

Top foods to incorporate into your diet to balance hormones, include:

• fish for healthy omega-3 fats,
• flax also for omega-3 fats,
• nuts for healthy fats and fiber,
• lean protein to benefit blood sugar and reverse or prevent insulin resistance,
• vegetables – variety rules,
• moderate amounts of fruit –particularly apples and berries for their high fiber and less impact on blood sugar,
• legumes and whole grains for fiber that slows down digestion and stabilizes blood sugar levels,
• extra-virgin olive oil and vinegars.

Food Traps to Avoid:

• Consume saturated fats from dairy and meat in moderation
• Avoid trans fats completely, the human body has no physiological need for it and it’s deadly
• Watch for hidden trans fat – partially hydrogenated oil or shortening
• High fructose corn syrup, which is found in almost any type of processed food – sodas, breads, ketchup, sauces, soups, cookies, pastries and almost  any type of packaged food
• Liquid sugar and zero-calorie sweeteners

High-quality fats, such as those found in fish, nuts and flax seed, hold many health benefits and support many functions of the body; from reducing inflammation to reducing the risk for heart disease and diabetes to supporting function of the brain and nervous system.

These healthy fats are also known to protect against mood swings and depression.  Here is a list of some of the top mood-boosting foods and how you can incorporate them into your diet:

Fish – coldwater fish especially is the richest source of omega-3 fats to help improve mood. Think wild salmon, sardines and tuna. See a recipe for a healthy salmon salad below; great to pack for lunch.

Flax – the oil in flaxseed is the richest plant source of omega-3 fats, and the seeds are a great source of fiber. Add toasted flax seeds to salads, soups and sandwiches, and ground seeds are great in smoothies. Flaxseed oil can also be found and used for salad dressings or in smoothies.

Olive oil – although not a source of omega-3 fats, olive oil contains other healthy fats beneficial to stabilizing blood sugar and mood swings. Extra-virgin olive oil is a good substitute for butter on bread and vegetables and makes a great salad dressing.

Healthified Salmon Salad
2-cans canned salmon, drained or packaged salmon
1 cup Cannellini beans, drained and rinsed well if using canned
1 Tbsp. Capers
1 cup Artichoke hearts, roughly chopped or quartered (can buy jarred or frozen)
¼ cup Kalamata olives, roughly chopped
2 Tbsp. extra-virgin olive oil
2 tsp. red wine vinegar
Season with fresh ground black pepper and Kosher salt

In a bowl, mix all of the ingredients together.

This recipe doesn’t have to follow exact measurements. You can eyeball the ingredients according to your likes and dislikes. I like to scoop the salmon salad into a hollowed out tomato or on top of a bed of mixed greens.

This recipe is a healthier and delicious alternative to a mayonnaise-based salad. Benefits this recipe provides include: healthy fat from the olive oil; Omega-3 fat and protein from the salmon; fiber from the beans; and the vinegar and oil helps curb spikes in blood-sugar levels.