Superfied is a way of being. Not just being ok, but being well, really well. As well as you can possibly be – and not just sometimes but all the time. And with minimum effort and expense. While having fun!
We live in a world of quick fixes – act now, worry later and let someone else deal with the issue. But it’s not sustainable. Not for our wellbeing, not for our society and not for our planet.
Superfied is the result of my own journey into wellness and a new understanding of how to take care of myself. I hope it gives you a new perspective on food, helps you see how everything in you and around you is connected, and inspires you to better look after yourself too.
And doing so in a way that works for us and our planet both now and in the future, without ignoring progress but by embracing it; old meets new, tech meets nature, ideas meet action.
For the cost of a cappu-frappe-ccino every month, I want to make it even easier for you to boost your wellbeing, to spread the word and help those who don’t have enough to eat. 10% of your investment will go directly to a food voucher scheme for those in need .
I’d love your support. Let’s change the status quo, one meal at a time!
Sandy Purewal, Superfied Founder
How Superfied Works
The Superfied low-down!
Superfied is about using food as your toolkit to be at your best, every day.
Through smarter food choices, you can sort out those everyday ailments before they become more serious issues in a natural and sustainable way.
Learn to eat for your body type, not someone else’s, because what’s good for one person isn’t necessarily best for everyone else.
So, when your wellbeing takes a downturn, eat your way back to your natural balanced self. We call this being Superfied – it’s like yoga but with food – and it’s backed by a self-care system called Ayurveda.
How it works
The first thing to know is your ‘body type’ – it’s a basic blueprint for your physical and mental make-up.
A simple 10-minute assessment is all it takes. Once we know that, we’ll email your body type summary report and the kind of foods, meals and activities we recommend to stay well.
You can get more information in your personal Superfied Space – including a full food list and recipes, all personalised to your body type and free to try for seven days. No payment details are taken and no obligations – so you can browse and evaluate in peace!
You can tell us how you’re feeling at any point, and we’ll adapt your Superfied Space accordingly for your mental and physical wellbeing so that you can stay ‘in balance’.
You can also evaluate your digestion – because any wellbeing issues are likely to start there. Everything is personalised to you and it changes with you.
There are three simple goals for being Superfied:
We’ll set and update these automatically as you progress to your brilliant best, but you can change them if you want to.
Test, Learn, Eat
Achieve Superfied status in three easy steps!
1. TEST: Let’s look inside
Take a tick-box test to know your body type – it’s the first step to being Superfied. Your body type is your baseline for being well. It’s like knowing your blood type or personality type.
Knowing your body type can help you better understand yourself; your inherent personality, physiology, emotional predispositions and how likely you are to get ill or injured (physically and mentally).
Your body type reflects who you are at your core and so it’s doesn’t change throughout your life.
2. LEARN: Self-care for your situation
Make smarter food choices by understanding how the superpowers of foods can help you stay well.
Your body’s always either moving into or out of balance (i.e. your best physical and mental state), The closer you are to your body type’s baseline, the better you’ll feel.
If you start moving out of balance spot the early signs and know what to do to address it. We’ve got you’re back with recommendations, guides, tips and articles on how to be Superfied.
3. EAT: Foods to make you fly
Eating for your body type is the first step to eating smarter. And then eating in response to how you’re feeling in any given week will help you stay balanced and healthy.
We’ll create a personalised food list that changes with you, supported by recipes to inspire you to eat more of the foods you love that love you back.
Be Superfied by making small food swaps and enjoying food – eat your way to the best you, every day.
Use the 80:20 rule
In the real world, there are temptations and traumas around every corner so don’t be hard on yourself – it’s a marathon not a sprint!
Apply the 80:20 rule to eating foods; eat the ones that have the superpowers you need from nature’s yard 80% of the time and, eat whatever you fancy for the rest! Food choices should be fun, not just functional
Superfied is all about self-care to prevent illness from arising but if you’ve got a pre-existing health condition or an everyday ailment that won’t go away, you can speak to a qualified professional to take a closer look.
We’ve hand-picked some exceptional independent practitioners who all focus on getting to the root cause of an issue and get it fixed.
Health yourself in a natural, sustainable way and learn to stay well with the things you have already. Be Superfied!
Superfied is about helping people health themselves in the most simple, effective and inexpensive way. It’s a free resource for everyone. For those that want more, their subscriptions help fund the Superfied project.
We are an ethical brand looking to make a positive social impact. We strive to work with organisations that share our values. That’s important to us and so we’re delighted to say that we are supporting Alexandra Rose Charity. 10% of all our profits will go to them.
Well, not only are they a great bunch of people, they are delivering practical help to people who are affected by food poverty. We think the Rose Vouchers for Fruit & Veg Project is both inspired and a game-changer.
Families on low incomes can register for the vouchers at their local children’s centre. A family receives £3 of Rose Vouchers for each child, every week (or £6 if the child is under one year of age).
Rose Vouchers can only be redeemed at registered markets and independent greengrocers. This means that the project not only helps young families but also supports local markets, maintaining their position as sources of healthy low-cost food and helping to ensure economic vibrancy by encouraging regular trade. The Rose Vouchers Project currently runs in six areas around the UK.
For us, it’s great to think of food education contributing to putting food on a plate for those that need it.
Small steps to a big goal
More than ever, these times have shown the power of community, consideration and care. We really are all connected. Wellbeing is a human right, natural food is the foundation and both should be accessible to all. It shouldn’t be just for some of us so here’s to making a difference through togetherness!
“I know about Probiotics, but what are prebiotics?”
Taking a course of probiotics after an illness treated by antibiotics has been a health hack for those in-the-know for some time.
Our modern urban lifestyles, processed foods, antibiotics, antacids, excess alcohol and stress can all impact the delicate balance of our gut bacteria and so taking a probiotic supplement on occasion can be a useful way of righting wrongs!
What are Prebiotics?
Prebiotics are types of dietary fibre that feed the friendly bacteria in your gut. Probiotics go some way to ensuring positive commensal gut bacteria in the first place and prebiotics feed the beneficial bacteria to keep them there!
Are they essential to health?
Prebiotics help gut bacteria produce nutrients for your colon cells and lead to a healthier digestive system. One of the nutrients produced as a by-product of prebiotics is n-butryrate, a short-chain fatty acid that is responsible for carbohydrate metabolism; along with acetate and propionate, which contribute towards the health of the intestines. These fatty acids can also be absorbed into the bloodstream and improve metabolic health.
Prebiotics help gut bacteria produce nutrients to keep your gut healthy
As a nutritional therapist, I frequently run a functional CDSA (Comprehensive Digestive Stool Analysis) stool test with clients to see the exact bacteria in their gut, any imbalances of the gut bacteria (known as dysbiosis) which may lead to bloating and/or digestive complaints, or if parasites or infectious agents are present.
Based on these stool tests, I then make bespoke nutrition suggestions to clients to optimise their digestion and gut bacteria balance.
Did you know our gut bacteria and microbiome have the capacity to change in just 3-5 days!
Four commonly used prebiotics
Here are some prebiotic foods I sometimes recommend in my clinic:
Chicory root is popular for its coffee-like flavour and antioxidant properties. I
t’s also a great source of prebiotics. Around 47% of chicory root fibre comes from the prebiotic fibre, inulin, which nourishes the gut bacteria, improves digestion and helps relieve constipation. It can also help increase bile production, which improves fat digestion
The Jerusalem artichoke, also known as the “earth apple,” has great health benefits. It provides about 2 grams of dietary fibre per 100 grams, 76% of which comes from inulin.
They are high in thiamine and potassium which help the nervous system and muscular strength as well as facilitating transporting the energy from food into each cell.
Jerusalem artichokes may help strengthen the immune system and prevent certain metabolic disorders.
Garlic is a tasty herb, full of antioxidants and praised for its anti-microbial properties. About 11% of garlic’s fibre content comes from inulin and 6% from a sweet, naturally occurring prebiotic called fructooligosaccharides (FOS).
Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also prevents disease-promoting bacteria from growing.00:01
Asparagus is a popular vegetable, thought by many to have aphrodisiac qualities and it is another great source of prebiotics.
The inulin content maybe around 2-3 grams per 100-gram serving. This serving also contains around 2g of protein.
Asparagus has been shown to promote friendly bacteria in the gut and to have anti-inflammatory properties.
To find a prebiotic you like from one of thirty prebiotic foods, search ‘Prebiotics’ in the Superfied search bar on the Resources page
To find the prebiotics right for your needs right now search in your Superfied Spac
To find a prebiotic you like from one of thirty prebiotic foods, search ‘prebiotics’ in the Superfied search bar
What are Blue, Red and Green energies?
We are all energy
Ayurveda and Yoga acknowledge three fundamental energies working together to operate your body. The same energies exist in everyone and everything.
This might sound confusing but it’s actually a simpler way of looking at what’s happening in your body (and around you) to keep yourself well.
We’ve called these three energies ‘Blue’, ‘Red’ and ‘Green’ to make them easier to understand! Knowing their basic properties takes you a long way:
Blueenergy moves things
Redenergy changes things
Greenenergy build things
Blue energy allows things like nerve signals to move through your body and food through your gut. Too much Blue energy can make you agitated or cause bloating.
Red energy is responsible for your body’s metabolism; as an example, too much can give you the sweats or the runs.
Green energy builds things like cells, tissues and bones. Too much Green energy can make you gain weight.
Each energy also has a particular effect on your mind just like it does on your body.
The three (biological) energies combined, add up to 100% so, as one energy drops, the others increase. All three work together to keep you ticking over.
We are all different
Now here’s what makes us all different. We’re all born with different amounts of each energy; just like we are born with DNA that’s specific to us.
So your natural wellbeing state will rely on a different percentage of each energy from what someone else has. This determines if your body is bigger, thinner or more muscular than them, for example.
We don’t need to aim to have an equal amount of each energy; we just need to keep to the proportions we were born with to stay in our best mental or physical state. This is our natural balance and is different for each of us.
When these energies are disrupted, they impact our natural state of balance and cause illness (dis-ease).
So, if one or more energies become too high or low, you can tackle that by eating a specific food that’s either low or high in that energy.
Superfied makes wellbeing easier
Superfied has done the hard work for you – it finds out what your natural level of each energy is (that determines your body type) and recommends the foods that will help to stay well.
And it works out which energies might be too high or low on a given day and takes that into account too.
Each time, Superfied flags foods that will support your wellbeing with green thumbs and those that won’t with red thumbs. As things change with you, so do your food recommendations.
The natural foods recommended for you are all in your Superfied food list. You can also search for energy-balancing foods using the search bar.
Now more than ever it is key to take care of ourselves, our bodies and our minds.
And sure, everyone will have their own way to cope and relax, from running in nature to watching Netflix, to taking a bath, calling family and friends or cooking and much more. You should do whatever works for you. We are all different, aren’t we? There is no right or wrong.
Though, there is one thing that we all have to do at some point during these days – eat!
So how about starting to put on our table some foods that can help us support our stress response?
The gut barrier also ensures (amongst other functions) that toxins, undigested food particles and harmful bacteria may trespass into the bloodstream.
So you can see why starting from what you put in your gut may be a pretty sensible place to start. So what should we eat?
Well, I could start talking about expensive superfoods with weird exotic names but actually there is no need for that at all. Simple, affordable foods that you can find in your supermarket are what we will focus on.
Different bacteria will have different functions from vitamin production to binding and excreting toxins and more…The main thing is to have a higher number of beneficial bacteria in our gut than harmful ones.
Simple, affordable foods will help you manage stress
If you find that’s also too much for you don’t worry, just start where you can. And make sure to start low and go slow, especially as we want your body to adjust to the increasing amount of fibre which otherwise may cause bloating in some individuals.
The more colourful your plate the better!
Do not always eat the same veggies and fruits, experiment!
Make half of your plate non-starchy veggies
Eat foods such as peppers, cucumbers, salad leaves, broccoli, cauliflower, tomatoes…
Try some prebiotic foods
These are foods that when broken down in your body, will feed beneficial bacteria. Think bananas, leeks, asparagus, artichokes, chicory. Please, once again, if you have never eaten much of these START LOW AND GO SLOW, let your body adjust slowly.
Increase your fibre intake
Fibre is not absorbed but can help motility and also provides short-chain fatty acids, compounds which provide energy fuel for your gut wall. Good sources of fibre include brown rice, lentils, chickpea, beans, oats, barley, rye, nuts, seeds, potatoes with the skin on, vegetables, fruits.
Ensuring you drink a good amount of water daily can support bowel movements, softening your stools. Good motility is key, as it helps our body excrete toxins and unwanted waste. Everyone needs a different amount of water daily based on age, activity levels etc.
Your best bet is to keep checking the colour of your urine and making sure it is always pale yellow. If you see it starts getting darker, make sure to drink up! Keep a bottle on your desk or set reminders on your phone to drink every hour. And remember that herbal teas count too!
Replenish lost nutrients
In addition to your gut, please remember that your hormone cortisol (your stress hormone) is produced by the adrenal glands and when you are under chronic stress, nutrients that support adrenal function can become depleted, so it can be a good idea to ensure the food you eat is rich in them. Which nutrients am I talking about?
Selenium: brazil nuts, meat, poultry, fish and whole grains
Adrenal supporting vitamins:
Vitamin C: bell peppers, broccoli, salad greens, fresh fruits especially strawberries and citrus fruits.
B Vitamins: beef, poultry, lamb, fish, nuts, seeds, whole grains
Essential fatty acids:
Increase your intake of these because they are not produced by your body and need to be taken in from the diet. They are a critical part of cells membranes in your body and in these membranes sit the receptors for adrenal hormones amongst others.
Foods rich in these nutrients: SMASH
Oily fish, think of the acronym SMASH (salmon, mackerel, anchovies, sardines and herring) just as a rough guide. Nuts, seeds and their oils can also be used.
Keep an eye on your blood sugar level
Lastly, think about endogenous stress (stress created within your body).
Upset blood sugar levels can promote cortisol production from the adrenals so you want to make sure that your meals and snack support blood sugar balance instead of making it peak and the crash and burn.
The easiest tip is to make sure that all meals and snacks include a source of protein such as meat, fish, nuts, seeds, legumes. You see, protein is broken down slower in the body, which will help blood sugar levels last longer supporting energy, mood, cognition and stress response.
And adding cinnamonto your meals is also a great idea, as this spice can also support your blood sugar balance.
Examples of blood sugar supporting meals:
Morning:omelette with spinach spring onions and parsley, or porridge with cinnamon and nut butter
Snack:veggies sticks with hummus or babaganush
Lunch: salmon with steamed spring greens and roasted asparagus
Snack: a handful of nuts
Dinner:lentils, aubergine and butternut squash stew
Food for thought
Hopefully, this blog will inspire a few ideas for your next shopping trip.
And please do remember that nutrition is a key part of optimising your health and supporting your stress response but exercise, sleep and spending time talking with your loved ones are just as important. Everything works in synergy, there is no magic pill.
You just need to find the right combination that works for you.
For a deep, deep dive, an expert’s reference for cooking to beat stress (and other ailments) is The Functional Nutrition Cookbook, by Lorraine Nicolle and Christine Bailey, 2013
If you are suffering from chronic stress and want help with dealing with it through diet, contact a qualified nutritional therapist.
This self-care health hack is from Superfied nutritional therapy expert, Valentina Cartago
Search the Superfied food database for a full list of different nutrients in everyday food here
Ever get that feeling that your clothes are getting tighter from one day to the next? That bloated feeling that comes and goes and makes your life difficult. Well it’s a pretty common problem in today’s lifestyle. For those that have done the Body Type test, Blue body types are especially susceptible to this problem.
Sometimes, it may be just your belly not playing nicely but other times it can be joined by other unwanted friends like belching, excessive wind and even nausea. All these are symptoms of trouble arising from your food processing factory that we know as ‘digestion’.
Bloating is commonplace in modern lifesytles
The food you’re eating isn’t getting digested properly – the process is taking longer than it should so instead of that food being digested, nutrients assimilated and waste eliminated efficiently, food items are hanging around too long in your gut (some more than others). These then start to putrefy and ferment and so those unwanted symptoms start to appear.
if you improve your digestion, you will manage your bloat
So, if you can improve your digestion, you’ll be able to manage your bloat and everything that comes with it. And what you eat and how you eat it can make a big difference to that.
A check list for managing bloating
Symptoms These are your body’s warning lights to tell you to take some action: • Bloating • Belching • Excessive wind • Nausea • Tiredness • Poor concentration • Low appetite
Causes: Here are 10 common causes, both physiological and psychological: 1. Poor eating habits (such hurried eating and not chewing food enough) 2. Food sensitivity 3. Low levels of stomach acid (resulting in weak digestion) 4. Incompatible food combinations 5. Imbalance in gut flora 6. Interface between gastric and other hormonal systems 7. Sedentary lifestyle (whether it’s a habit or enforced) 8. Being stressed 9. Being in a bad mood 10. Compromised function of organs (maybe resulting from trauma, injury or surgery)
Irritants: When you’re in a state of distress, there critters will not help your cause! • Sugary foods • Stimulants like alcohol or coffee • Excessively sweet fruits (such as many tropical fruits) • Fatty, processed foods (particularly fatty fried foods like donuts or fried chicken) • (Dairy – for some people) • (wheat / gluten – for some people) • Ice-cold drinks or foods
Helpers: Your food first aid kit should consist of these guys: • Fermented foods (like live yogurt, sauerkraut, kimchi, kefir and pickles) • Garlic (if there’s not a sensitivity to sulphur) • Ginger (for some people who generally feel cold) • Papaya and pineapples (they contain enzymes that support digestion and are ) • Flaxseed/Linseed infusion (boil a tablespoon of seeds in two mugs of water for 3-4 mins until it becomes gluey and drink it before meals) • High fiber foods (if you also have constipation) • Warm water!
Generally speaking, while fermented foods improve our gut flora by helping redress the microbe balance in our gut (the ‘gut microbiome’) by populating it with more of the good guys, processed foods do the complete opposite. Also, remember that getting into the habit of mindful eating – being calm, collected and distraction-free – is a big helper when you’re struggling with digestion.
Sometimes life’s not as simple as that and certain foods can trigger reactions that we’re familiar with and that’s our body telling us it doesn’t need or want a specific food. In that situation, it’s good to know the culprit(s) through a process of elimination. This is something you can do yourself using a set of simple guidelines or you can ask a nutritional therapist.
Just remember that if you’re getting the bloat, it’s what you’ve eaten and/or how you’ve eaten it that got you into this mess and what/how you eat will get you out of it. If it doesn’t it could indicate a more chronic underlying condition for which it’s worth reaching out to an expert like a registered nutritional therapist
This self-care health hack is from Superfied expert nutritional therapist Beata Rachowiecka