5 Superfoods to Incorporate into Your Diet [LIST]

Dieting is hard. We love healthy foods, fitness, and wellness here at Atlantic Solutions, but sometimes half of the battle can be picking the right foods to eat. Superfoods are extremely healthy, nutrient-dense foods that are perfect for a healthy lifestyle.

Here are 5 superfoods that will make your diet that much better!

1. Avocados

Avocados are in style – and not for the wrong reasons. A delicious fruit (you heard us right, avocados are fruits!) that is known for being packed with Vitamins C, E, K, and B6 —  as well as tons of micronutrients! Also, avocados are full of fat. Don’t worry – it’s the good kind of fat! Mono-saturated fats actually lower your risk of heart disease and lower your cholesterol.

Pro tip – This delicious superfood can be spread on multigrain toast and served with an egg for a fantastic, healthy, and nutritious breakfast meal!

2. Flaxseed

Love smoothies? Add some flax seeds to every smoothie you make! You can’t taste them and they are loaded with fiber and fatty acids. Once again, the good fats. Omega-3 fatty acids are also known for lowering risk for heart disease while lowering cholesterol and blood pressure. All you need is a tablespoon added to your smoothie and it becomes that much healthier!

3. Quinoa

Carbs are a hard thing to kick while dieting. If you like rice then you’re going to love quinoa. It is the super grain of all super grains! Quinoa has the most protein out of any grain and it is loaded with fiber, iron, and potassium – essential nutrients that a lot of us forget to include in our diets. A half cup of this stuff has 14 grams of protein and 6 grams of fiber!

4. Coconut oil

Instead of cooking your foods with canola or olive oil, use coconut oil. It is loaded with healthy fats and does not affect the taste of your food at all. This superfood will help convert low-density lipoproteins (bad cholesterol) into high-density lipoproteins (good cholesterol), which fights heart disease and reduces damage to the arteries. It can also be used as a tremendous moisturizer for your skin! It could be kept in a bottle on your desk at Atlantic Solutions or by your stove at home!

5. Blueberries 

This is almost cheating – we know! Blueberries are delectable; however, they are also loaded with nutrients and make for a great snack or additional ingredient to a smoothie! This superfood is loaded with potassium, folate, vitamin B6, vitamin C, vitamin K, and fiber. All of that in one tiny berry – crazy isn’t it? These little guys pack a punch and are a superfood that will make your diet that much easier!

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3 Beautiful Waterfall Hikes in NJ to Trek This Fall

All of us at Atlantic Solutions (South Plainfield, NJ) love to stay active — so we can’t help but get excited that #falliscoming, and with it, new reasons to play outside.

Even for long-time New Jersey residents, there are a lot of lesser-known waterfall wonders just waiting to be discovered. Hiking is a wonderful way to exercise, breathe some fresh air, and get away from the bustle of everyday life to feel some clarity and experience some exposure to nature. Here are 3 glorious waterfalls that you can hike to right here in New Jersey!

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  1. Schooley’s Mountain 

Schooley’s Mountain Boulder Gorge Loop is an awesome hike which is just about 1 hour from Atlantic Solutions. It is approximately 2.3 miles and provides you with a beautiful waterfall view, as well as gorgeous wildflowers and a tremendous forest. It is a great place for a Saturday hike this fall, guaranteeing splendid views and a day worth of fun!

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2. Coppermine’s Trail

March along the old copper mines in Hardwick for some green and lively trails, views of rural New Jersey, and plenty of streams and cascades this fall! As you make it to the top of the hike, you will be colliding with the Appalachian Trail! Most of the path follows a stream and the hike provides a lot of spots for breaks with excellent views.

There are 10.2, 4.8, and 1.5-mile options for varying degrees of hikers, which makes Coppermine’s Trail a convenient spot for all levels of adventurers! This hike is about 1.5 hours from South Plainfield, which is still close enough for a day trip!

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3. Chikahoki Falls

This alluring hike can either be done in 7.7 or 2.6 miles. Chikahoki Falls is 45 minutes or so from Atlantic Solutions and it provides some pretty stunning views. At the top, which is formerly referred to as Wyanokie High Point, you can see an impressive 360-degree view of the area below. Also, on a clear fall day, you will be able to see substantial foliage paired with an awe-inspiring view of New York City!

In addition to the views that await you atop Chikahoki Falls and the rest of Norvin Green State Forest, there are plenty of waterfalls to stare and be amazed by on your journey. This spot is the closest of the three and definitely deserves a Saturday or Sunday to fully appreciate!

So the next time you go for a hike, consider one of these 3 spots, and be sure to let all of us at Atlantic Solutions know how it went!

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