“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” B.K.S. Iyengar
I hope you are enjoying the blog and the topics are of some interest to you. This week we are looking at super foods, which are some of the best fuel for humans. I chose this subject for today as it is Super Bowl Sunday when many of us will be at get togethers with friends and family. Yes, many of us will indulge by eating foods we normally don’t . But that is the point of today’s blog: to shift your focus to maybe some healthy foods you normally would not eat or know about. When we shift our focus whether it be on healthy foods or other topics in life we allow ourselves to become open to opportunities to grow and learn. My friend, Dr. Rob, had given me a recipe for cottage cheese pancakes. My first thought was “yuck” as I was being closed minded about certain foods. Once I tried the pancakes, they were great and they are now one of my favorite breakfast meals. An interest of mine is human performance and athletics. Namely what is the most we can get out of ourselves? How can we reach our optimal performance consistently? We will need to look at several determining factors, which are body type, conditioning, flexibility, hydration, strength, rest, nutrition and will.
So what is a “superfood?” A superfood is a nutritionally power -packed food, loaded with nutrients beneficial for a long healthy life. It is a food that will complement a healthy well balanced diet and will give you a nutritional edge. Some of them are powerful enough to reduce inflammation, lower cholesterol, reduce the risk of heart disease, hypertension and cancer. It is surprising the effect that nutrition can have on how we feel now and in the future. Many of the issues that we deal with can be eliminated by changing our habits. It is important for me to stress that the Super Foods are part of a healthy well balanced diet. They are not a magic pill or a potion, they are real unprocessed whole foods.
Here are some components of superfood’s, some definitions you may need to know . Phytonutrients are chemical compounds that occur naturally in plants , are responsible for color and orgnoleptic properties. The term is generally used to refer to those chemicals that may have biological significance but are not established as essential nutrients. Flavonols are plan compounds with potent antioxidants. Responsible for the ability to maintain healthy blood pressure, promote healthy blood flow and heart health.
They are “whole foods” but not a whole pay check. A majority of them are reasonably priced. Onto the list of Super Foods !!
The Super Foods (which are in no particular order):
Kale - a dark leafy green which is loaded with vitamin C and vitamin B as well as Calcium. It has also been known to reduce depression.
Broccoli - a high protein cruciferous vegetable. The cruciferous vegetables are known to have cleansing properties due to a compound that will neutralize toxins in the liver.
Winter Squash - the much better for you cousin of the summer squash. They are a good source of vitamin B6 which is very important for the nervous system and immune system, as well as folate for heart health during pregnancy.
Sweet Potatoes - all my Paleo people rejoice. This delicious gem is usually a winter mainstay. They are loaded with fiber, protein,vitamin A, and vitamin C.
Cabbage - another cruciferous vegetable which is versatile and can be eaten all year round. Cabbage is rich in phytonutrients ad vitamins like vitamin A, C&K. These all are natural antioxidants that fight cancer.
Apples - a fruit that is packed with fiber, phytochemicals or antioxidants that fight free radicals in the body that cause disease and aging. An apple a day keeps .... you know the rest!
Quinoa - (pronounced keenwah). It is actually a seed that is eaten as a grain, loaded with protein and a staple in Vegan Diets. It is a complete protein, which is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc.
Brown Rice - another grain that is a good source of manganese as well as selenium and magnesium.
Adzuki beans - although you may find these beans in japanese desert, these guys are the bodybuilders of beans packing protein and are low in fat. High levels of potassium, fiber, B vitamins, iron, zinc and manganese.
Black Beans - a favorite of mine are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1, phosphorus and iron.
Flaxseed Omega 3 fatty acids - an important building block of nutrition that like B12 the body cannot produce on its own. Instead of getting them from fatty fish, flax is another option.
Almonds - good for a healthy heart, loaded with vitamin E an antioxidant that keeps you from aging.
Blueberries - my niece’s favorite, chock full of phytonutrients, high in ellagic acid, which has shown cancer prevention properties.
Oats - a breakfast staple . They are rich in magnesium, potassium, manganese, zinc, copper, selenium, thiamine an pantothenic acid . But also contain phytonutrients such as polyphenols, phytoestogens, lignins, protease inhibitors and vitamin R. If your not eating them you should be.
Cinnamon - is a wonderful spice, which has shown to affect blood glucose levels as well as triglycerides.
Wild Salmon - high in Omega 3 fatty acids with correct balance of EPA/DHA, which the normal American diet is deficient in . If you include Wild Salmon into your diet twice a week you should achieve optimal protection against disease associated with low intakes of these critical fats.
Tomatoes - this fruit disguised as a vegetable is in the anti-cancer antioxidant lycopene. Lycopene works with the skin networks antioxidants to increase the skins internal SPF. High in fiber and potassium as well as a source of beta carotene, alpha carotene and other polyphenols.
Spinach -Popeye may have been right . This vegetable is good for cardiovascular disease, cancer, age related macular degeneration, cataracts. It is high in lutein/zuaxanthin, beta carotene, glutathione, alpha liopic acid, B vitamins, asorbic acid, vitamin e, iron, vitamin k, coenzyme q-10, and plant derived omega3 fatty acids.
Low Fat Yogurt -I cannot leave out yogurt after last weeks probiotic blog. This is high in live active cultures, protein,calcium b2, b12, potassium, magnesium, zinc and conjugated linoleic acid. You should get organic low fat greek yogurt.
Dark Chocolate - don’t check your eyes, it is chocolate . Its a superfood because its high in polyphenols; specifically, flavonols.
Hopefully this list had some familiar food and some new food that you can start to incorporate into your meal plan. You don’t have to try all of the foods in one week, try one or two a week and see if you like them. This way you see what works for you and what does not, you may be surprised. Let me know how you enjoy your superfoods. Please pass this blog onto as many people as possible.
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