Superfoods Super Health
There is, of course, a definition for “Food”.
food |fo͞od| noun any nutritious substance that people or animals eat or drink, or that plants absorb, in order to maintain life and growth.
Though there is no official scientific, legal or medical definition of “Superfoods”. In concept, they are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t. If you focus on the foods with the highest nutrition you’ll find that Superfoods = Super Health.
If your ideas on food and nutrition only go as far as Protein, Carbohydrates, and Fats, then you’re just seeing the tip of the iceberg. The quality of these Macronutrients is going to be determined by their Micronutrient content. The amounts of nutrients; vitamins, minerals, phytochemicals, fiber, and water.
When you look at your Protein, Carbs and Fats, are you eating the food with the highest amount of Nutrients? There’s no doubt about it, we all need Protein, Carbs and Fat in our diet. There is, however, no perfect ratio of each that’s perfect for everyone. Good Nutrition is a must for everyone.
There’s really, really bad fats, just bad fat, good fat, there are also fats that are Superfoods. The same is true for Protein and Carbs. Shouldn’t you find out which ones they are and try to make them a priority when you think about what you eat?
Super Foods always the right choice!
What Proteins are Superfoods
Beans are a Superfood and Beef is not. One hundred calories of Broccoli has just as much Protein as one hundred calories of Sirloin Steak, but the Broccoli doesn’t have just ten times the nutrients as beef it has over one hundred times. Beans have twice the amount of nutrients as Beef. One cup of beans (the darker the better) will have 15 grams of protein and 15 grams of Fiber. Any idea how much Fiber there is in a 16-ounce steak, or chicken breast, or eggs, or salmon, or cheese? Why Fiber is worth a whole article for itself.
BTW, how much Fiber did you consume today?
Yes, I know Broccoli or Beans aren’t a complete protein and beef, chicken and eggs are. But, with a simple addition of Quinoa, Chia seeds or a spritz Liquid Amino Acids to your meal and they become a Complete Protein.
The quality of the steak, chicken, eggs, and dairy that’s available is questionable at best. If I’m going to eat meat I’d prefer it be grass fed, hormone and steroid free. I’d prefer my salmon to be wild caught instead of farm raised. Grass fed beef or wild caught salmon can cost over $20 a pound. Compare that to my favorite source of protein beans at about $1.00 a pound.
I’ve seen Salmon on many superfood lists. I have to admit I’m not much of a fish eater, but my wife is. The last time I went to a fish market to buy salmon the fishmonger, in all honesty, could not guarantee the salmon that he sold was “Wild Caught”. I had to pass on the salmon.
My choices for protein are; Beans, Greek Yogurt (23 grams per cup) and Flax and Chia seeds (almost every dish of food I eat has soaked Chia seeds in it).
Super Foods when only the best will do.
What Fats are Superfoods?
What we’re looking for are foods with high Omega 3 fatty acids. Let’s start off with the “S” in GBOMBS, Seeds. These would include Flax seed (ground), Chia seed (white or black, soaked or not), Hemp, Pumpkin, Sunflower and Sesame seeds.
Almonds, Cashews, Walnuts are often found on Superfood lists. Nuts are like Crack to me. If I have them I won’t stop eating them until they’re gone. That’s too dangerous. Superfood or not, if I’m trying to lose weight… I stick with seeds and don’t buy nuts. A man has got to know his limitations.
Avocados are one of the most nutrient-dense foods, they are high in fiber and, ounce for ounce, they top the charts among all fruits for folate, potassium, vitamin E and magnesium. No doubt, avocado nutrition makes it a powerful SuperFood.
Hass avocados are the darker variety, nutty, buttery and rich in healthy monounsaturated oil (18 to 30 percent oil in each avocado). Significantly higher than light green Florida avocado.
Remember, these are a superfood, but they still have a lot of fat and calories. If you’re trying to lose weight keep the nuts, seeds, and avocados to about 2 ounces a day.
What Carbs are Superfoods?
Most fruits and vegetables are your best sources of carbohydrates. The Best of the Best would be Dr. Fuhrman’s GBOMBS, (Greens, Beans, Onions, Mushrooms, Berries, and Seeds).
- Green Leafy Vegetables, (kale, collard greens, mustard greens, spinach, lettuce)
- Non-Leafy Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts, cabbage)
- Beans (the darker the better)
- Onions (and garlic)
- Berries (blueberries, blackberries, raspberries, strawberries, fresh or frozen)
- Seeds (flax, chia, hemp, sesame, sunflower, pumpkin)
- Nuts (walnuts, pistachios, pine nuts, almonds, coconuts)
- Tomatoes (canned, cooked or raw)
- Oats & Oatmeal (go for the steel cut or the least processed)
- Yogurt (go Greek No Fat)
- Honey (if you’ve got to have something sweet) Hippocrates (the father of modern medicine) used honey as a treatment for pain, dehydration, and fever. Throughout history, honey has been used to treat…
- Skin infections
- And more!
- Dark Chocolate (60% or higher cocoa content; the darker, the better)
- Teas (black or green)
How to tell how Super what you’re eating is
A great place to start is Dr. Joel Fuhrman’s ANDI (Aggregate Nutrient Density Index)
Eat the foods with the highest ANDI score and think about avoiding or limiting the ones with the lowest score. Shoot for scores of 100 or higher.
How to get more Superfoods into your diet
What you buy is what you’re most likely to eat. Buy, wisely. Think ahead before your go to the supermarket, “What Superfoods do I want?”
“What Superfood should I try next?”
Start in the Produce section, what lettuce looks the best today. What salad fixings are you in the mood for, celery, carrots, cucumber, peppers, bean sprouts, mushrooms, tomatoes, apples, grapes. “Hey! wait a minute Phil you put fruit in your salad?” Sure, what do you think a tomato or a cucumber is?
Don’t miss out on trying My Salad Dressing, it has nothing, but good stuff in there for you… including ground flax seed and Apple Cider Vinegar.
A Superfood Way to start the Day?
Steel Cut Oatmeal, make it the night before and store in the refrigerator. The next morning reheat a serving in a bamboo steamer, along with a couple of tablespoons of Organic apple or pear juice, couple of tablespoons of soaked Chia seeds, and a good handful of berries. Steam until the berries burst and give off their juices. Top with a tablespoon of Greek Yogurt and a heavy sprinkle of Rachel Beller’s “Rachel’s Shaker Waker Upper”.
Equal measurements of Ceylon Cinnamon, Dried Orange Peel and Ground Flax or Chia seeds, in a shaker bottle.
Use freely on your oatmeal, yogurt, fruit, or in your smoothies.
So much good stuff in a bowl it has to be a Super Day!
How About An All Superfood Meal That’s Dee-licious!
It’s about as healthy as it gets and it will probably become a favorite meal for you and your family the same way it is for my wife and I.
- Is My Health Important To Me? If not, why not?
- Do I Care What I Feed My Body? Or do you only care that you like it?
- Am I Living To Eat Or Eating To Live?
- Can You Count The Number Of Superfoods You’ve Eaten This Week?
- Can I do better?
If you can count them then you’re not eating enough of them. If your health is important to you then it’s going to be determined by what you put into your mouth.
Nothing comes between me and my Super Foods!
Think: Superfoods Super Health.
Super Foods, not that other crap!
It’s up to you.
Why is Junk Food Junk & Superfoods Super?