Diet and exercise are the yin-yangs of living a healthy life. To look and feel your best, you cannot have one without the other.
While many people think of eating right as boring or unsatisfying, there is an abundance of nutritious and delicious food out there just waiting to be discovered. At the top of the list are “superfoods,” AKA foods that are low in calories and high in nutrition, including plenty of heart-healthy, cancer-fighting antioxidants, vitamins, minerals, and polyphenols.
Wondering how to get more superfoods into your diet? Read on for a roundup of five superfoods proven to help mere mortals get the super bodies of their dreams.
Says Food Network of these tiny and tasty morsels, “Blueberries are hopefully already on the list of superfoods incorporated into your weekly diet. Juicy and sweet, blueberries contain high levels of antioxidants and lower blood pressure, and 2/3 cup of these gems delivers 14 percent of your daily fiber. Recent studies also show they may reduce the risk of breast cancer, improve cardiovascular health, and slow down cognitive decline in the elderly.”
Blueberries are just the start when it comes to super berries. Strawberries, blackberries, raspberries, goji berries, mulberries, chokeberries, and plenty of others can all help prevent chronic diseases by keeping free radicals and oxidative stress at bay. An added benefit is that they are also perfectly portable! (Download our free 12 Healthy Dessert Recipes cookbook today for sweet treats which double as healthy snacks, including the sublime “Berry Cobbler On-the-Go.”)
Salmon is one of America’s most popular fish and with good reason. It is succulent and delicious, but it is also a powerful super food.
According to the Mayo Clinic, “Salmon contains Omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, and they help decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure, and reduce the risk of stroke. In addition to containing Omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.”
Chocolate lovers rejoice! You now have a remarkable reason to indulge in the most indulgent forms of raw chocolate, cacao.
Says the Cleveland Clinic of cacao, “This raw form of dark chocolate packs an antioxidant punch. In fact, raw cacao is one of the richest, naturally occurring sources of antioxidants. Its high flavonol content improves circulation, reduces the blood’s ability to clot and generally decreases inflammation. Cacao helps your cells reduce damage caused by free radicals (which speed up the aging process). Add it to oatmeal, smoothies, granola, or use it as a substitute for chocolate chips.”
Sprouts are a filling addition to everything from tossed salads to stir-frys. They are also highly nutritious, a fact which earns them a spot on Dr. Perricone’s ranking of the top 10 superfoods.
According to the anti-aging expert (and advisor to Oprah), “There are a great many reasons to eat sprouts. As we age, our body’s ability to produce enzymes declines. Sprouts are a concentrated source of the living enzymes and “life force” that is lost when foods are cooked or not picked fresh from your own garden. Additionally, due to their high enzyme content, sprouts are also much easier to digest than the seed or bean from which they came.”
Johns Hopkins Medicine says of superfoods: “Like Clark Kent ducking into a phone booth and coming out as the Man of Steel, some of the most humble and easily available foods are nutritional powerhouses in disguise.” Enter broccoli.
Says the world-famous hospital’s director of Integrative Gastrointestinal Nutrition Services, Gerard Mullin, M.D. of this cruciferous veggie: “Rich in fiber, rich in antioxidants, it’s good for detoxifying the liver and helps in cancer prevention. It should be at the top of the list.”
Isn’t it time you got your superfood on? These five nutrition-packed foods are a perfect place to start.
Once you are nourishing your body well, it is time to use that nourishment to build your body. A personal trainer will work with you to create the optimal diet and exercise plan for your unique needs. Sign up for a personal trainer session at Brick Bodies today.