Wednesday, June 3, 2009

Super Foods

The following foods below have been shown by research to be the solutions to many physical conditions. Did I mention that there are no significant side effects? What if I told you that they taste good and are readily available and affordable to anyone and are unprocessed? Take note that you don't need specific foods for specific ailments. A healthy diet which incorporates a variety of foods (including these superfoods) from a variety of sources can help you fight disease and maintain a healthy weight. Compliments of Ben Hewitt, please read below for more information.

Spinach: is the ultimate man food.
BENEFITS: sexual enhancement (increase bloodflow to the penis), heart healthy, bone builder, muscle growth, vision enhancement
RECOMMEND: Aim for 1 cup fresh spinach or ½ cup cooked per day
Kale, bok choy, romaine lettuce
Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

All beans are great but black beans are the best
BENEFITS: heart healthy, boosts brain power, muscle growth
RECOMMEND: daily ½-cup serving
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta.

Yogurt: go for low fat or fat free yogurt when possible
BENEFITS: bone builder, increases beneficial bacteria in your body which boost immunity only if the lable says "live and active cultures", provide protection against cancer
RECOMMEND: 1 cup a day
Kefir, soy yogurt
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips

Tomatoes: Red tomatoes (both fresh and processed) are the best
BENEFITS: Lycopene (the red pigment) can decrease risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk heart disease.
RECOMMEND: Approximately eight red cherry tomatoes or a glass of tomato juice
SUBSTITUTES: Red watermelon, pink grapefruit, papaya, guava
FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe

BENEFITS: Carotenoids (the yellow/red/orange pigment) can reduce risk of various cancers, can reduce the risk and severity of asthma and rheumatoid arthritis
RECOMMEND: Aim for ½ cup a day
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

fresh is best although frozen is good too BENEFITS: loaded with antioxidants and can therefore help prevent cancer, diabetes, and age-related memory loss; boost cardiovascular health.
RECOMMEND: 1 cup fresh blueberries a day, or ½ cup frozen or dried
SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries
Blueberries maintain most of their power in dried, frozen, or jam form

BENEFITS: Richer source of omega-3s than salmon so very heart healthy, loaded with more anti-inflammatory polyphenols than red wine so great for immunity, loaded with half as much muscle-building protein as chicken.
RECOMMEND: A serving of walnuts—about 1 ounce (approx 7 nuts)
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken

BENEFITS: packed with soluble fiber which lowers the risk of heart disease, lowers cholesterol, release of the sugar is slowed by the fiber thus is great for diabetics, high in protein and thus deliver muscle-building energy
RECOMMEND: 1/2 cup serving
Quinoa, flaxseed, wild rice
Eat granolas and cereals that have a fiber content of at least 5 grams per serving Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt