The top 10 super foods for a healthy lifestyle. The ultimate goal of any fitness program should be to promote a healthier lifestyle. If you are currently struggling with your health or if you are new to fitness these top 10 super foods will provide the following benefits.
- Regulate our metabolism
- Stabilize blood sugar
- Reduce inflammation in our body
- Reduce total cholesterol
- Reduce blood pressure
- Reduce the risks of cancers
- Promote healthy digestion
- Protect us from heart disease
- Improve our daily energy and exercise performance
1. Sprouted grains:
Grains such as oatmeal, lentils, barley, millet, and wheat barley promote healthy digestion, stabilized blood sugar and also provide a high amount of daily fiber. I personally recommend Ezekial cereal. This cereal contains the blend of all of the sprouted whole grains. These little gems reduce overall cholesterol and improve heart health.
The wild blueberries is known as the antioxidant powerhouse. This little berry has 14mg of Vit C per cup and has the highest antioxidant level of any fruit. Choose dried, fresh or frozen to cereal, salad, smoothies, or your yogurt.
Recommend 1/2 cup 5x per week.
3. Wild Alaskan Salmon:
Commonly most of the salmon that Americans consume is farm raised. Farm raised fish is fed high amounts of corn just like the large feedlot operations for cattle. When animals are fed large amounts of corn the Omega 3 fat ratios are altered and the meat is high in Omega-6. Omega -6 is healthy but for overall heart health we should consume a 20:1 ratio of Omega 3 to Omega -6. Wild salmon contains high amounts of Omega-3. When ordering salmon at a restaurant ask if their salmon is wild or farm raised.
Recommended (3) 6 oz servings per week.
Broccoli has the highest levels of polyphenols of any common vegetable. Consuming 1/2 to 1 cup daily of broccoli is recommended. Choose the broccoli sprouts instead of the spears. The sprouts are 10-100x more powerful.
5. Yogurt and Kefir:
The origin of fermented dairy products has dated to the beginning of time. The fermentation method has survived for many years and obviously the importance of these foods has lasted the test of time. A healthy bacterial level is very important for overall health. Many of our cancers originate from the colon and having a healthy level of bacteria will reduce your risks.
6. Olive oil:
Olive oil is a great source of monounsaturated fat. When purchasing choose the extra virgin olive oil. Olive oil can be added to salads, chicken breast, or drizzled over mixed vegetables.
Recommend 3 tablespoons/ day.
Yes cinnamon..not cinnamon rolls or donuts:) Cinnamon has so many heart health benefits. Cinnamon also is a great spice to stabilize blood sugars. Try adding it to yogurt or to your coffee!
Recommended 1-2 tablespoons per day.
Avocado is a great source of healthy fat. Avocado improves blood flow and also brain function.
Recommended 1/4 or 1/2 of avocado.
Walnuts are a great complement to the wild salmon and also grassfed beef. Walnuts are a high powered Omega-3 source. Also walnuts contain Arginine which keep blood vessels smooth. Walnuts also contain high amounts of antioxidants.
Recommend 1 small handful
The greener the salad the better. When making your salad choose spinach and argula as the two main sources. Spinach is loaded with Vitamin C and lutein for eye health. Spinach is best consumed raw as cooking destroys the vitamins.
Other super foods that would make my list:
1. Grassfed beef
3. Flax seed
4. Raw almonds
5. Wild trout
6. Green tea