Superfoods for a Super Body

4 Sep

To run faster, climb a hill on your bicycle, or walk up the stairs, the less you weigh, the easier it will be on your knees, hips, joints, and heart.  And of course, when things are easier, they are often more enjoyable.  That being said, I am asking you to think about fueling your body to be successful.

Food=fuel.  If you were a Lamborghini, wouldn’t you fill your car with the super performance fuel?  So start thinking of your body as a top of the line sports car that needs to be fed premium fuel.

Here is a list of groceries that will be good to your body and good to your heart.  Print out the list and take note of the serving sizes on the containers.

1. Avocado is a heart-healthy fat that gives you 54% of recommended daily value of fiber, provides your body with vitamins A, C, E, K and B6, riboflavin, niacin, folate,  pantothenic acid, and a ton of potassium!  It reduce the signs of aging, regulates blood sugar and promotes eye health.  Try it in your salad or on a sandwich.

2. Green tea has potent antioxidants that can help burn fat, ward off cancer, lower cholesterol, and curb hunger.

3.  Cherries are a superfruit, packed with antioxidants, melatonin, excellent source of beta carotene, rich in vitamins C, E, potassium, magnesium, iron, folate, and fiber.  They can reduce inflammation, and symptoms of arthritis, and gout.

4.  Asparagus is my favorite vegetable and is a  source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.  It is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.

5.  Egg whites are one of the best sources of protein.  One cup of egg whites has 26 grams of protein and very little cholesterol.  I love that egg whites are so versatile and can be used in omelettes, salads, sandwiches, and desserts.  The egg white is also a good source of riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline.

6.  Spinach is great steamed, in salads, or in an omelette.  One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.  One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.  You get more health benefits from spinach when it is cooked.

7.  Fish oil can most commonly be found in albacore tuna, herring, mackerel, sardines, lake trout and salmon.  It has teh ability to aid in treatment of heart diseases, high cholesterol, depression, anxiety, AHDH, low immunitycancerdiabetes, inflammation,arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It also helps in weight loss, pregnancy, fertility and skin care.

8.  Oatmeal is a great choice for breakfast and it is low in calories, high in fiber, and a great source of energy.  To up your protein, add a scoop of protein powder or have a non-fat Greek yogurt with it.

9.  Almond milk is dairy free and my new favorite addition to protein shakes.  It contains no cholesterol, only 5 mg of sodium per serving, and contains 30% of our recommended daily value of calcium and 25% of Vitamin D.  Every serving of pure almond milk contains 50% of our recommended daily value of Vitamin E. This powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A use and availability.

10.  Greek yogurt can satisfy your sweet cravings, is high in protein and calcium, and contains probiotics not only improve your digestive health and keep the bacteria in your gut healthy, but can also boost your immune system and keep you well.  Dannon now has a Light and Fit Greek yogurt that is only 80 calories and 12 grams of protein.

Eat healthy and feel great! Like me on Facebook at https://www.facebook.com/maddfitness

In Health and Happiness,

Madeline

 

 

3 Responses to “Superfoods for a Super Body”

  1. Molli Simonsen September 4, 2012 at 6:43 am #

    I am glad to be back in your class. This morning was a good workout. And this mail couldn’t have come at a better time. I was just making a grocery list so I added most of the things from your list to my own grocery list. See you Thursday.

    Date: Tue, 4 Sep 2012 11:22:19 +0000 To: molli_s@hotmail.com

  2. Irena and Russell @ Vita Revive September 5, 2012 at 7:10 am #

    Wonderful superfood list our Favorites, Glad to hear someone is on the the same page to
    help Baltimore get Healthy and Fit. It was a pleasure meeting you and hope we can continue
    the same journey together in a Healthy fit Lifestyle.
    Keep up the wonderful Blogging .

    See you soon

  3. amy pakulski September 20, 2012 at 5:21 pm #

    This was a really good read. If you get time send me the name of the shake we talked about wen evening.
    Thanks Amy

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