The super effects of Superfoods

We all pretty much know that we’re supposed to be eating more fruits and veggies each day but getting the important nutrients and antioxidants into our busy schedules is too often an unreachable goal.

If this fits you, you will definitely be interested in SuperFoods. They are packed with the good stuff commonly found in fruits and veggies so servings are smaller and getting the daily requirements becomes much easier.

SuperFoods have 3 primary components: Antioxidants, Nutrients and Fiber.

First, antioxidants protect the body from wear and tear, while strengthening the immune system, muscles, bones and skin. They do this by limiting and stabilizing cell damaging “free radicals” that form usually with age and disease. An unhealthy diet, inactive lifestyle, chemicals and pesticides also contribute to free radical formation. The more abundant antioxidants in our diet, the less damage free radicals can cause in the body. Great antioxidants include anthocyanins, carotenoids, flavonoids, polyphenols and quercetin.

Second, nutrients found in most SuperFoods consist of key vitamins and minerals that most of us are missing. Good examples include Vitamins A, B, C and E, magnesium, calcium and potassium. SuperFoods can also be a great source of protein, good carbohydrates and fats (omega 3’s)

Lastly, fiber is important because of the beneficial effects it has on our digestive systems and the absorption of certain nutrients it creates.

Okay, let’s now discuss what type of foods could be defined as ‘SuperFoods”:

Berries (blue, black, boysen, cran, elder): contain mucho antioxidants, including anthocyanins which give these berries their distinct colors. They also protect the plant from UV radiation and our bodies from any oxidative reactions.

Chia seeds: packed with omega 3’s, another great source of antioxidants and fiber.

Gogi Berries: contain vitamin C, fiber and antioxidants called carotenoids. Raisin like texture, they can be eaten raw or extracted.

Acai: probably the best source of anthocyanins, also delivers amino acids, omega 3 fatty acids, fiber and vitamins B and C.

Hemp seeds: provide all 10 essential amino acids (a rarity), omega 3 fatty acids, iron, magnesium and potassium.

Maca: One of my personal favorites, it’s been around for over 2000 years originating in South America; provides essential fatty acids, protein, fiber and enhances the immune system, giving us more energy and less stress!

Noni: also works wonders for our immune systems

Greens and grasses:  includes green veggies, sea veggies and algae (spirulina, chlorella), oats, barley, alfalfa. All loaded with antioxidants, vitamins B and C and beta carotene

Camu Camu: if your vitamin C deficient, this is where it’s at! Sort of like a cherry and packed with flavonoid antioxidants.

Cupuacu: related to the cocoa tree, good source of fiber and essential fats.

Mangosteen: sweet and tangy; from Southeast Asia and contains tannins, which are immune boosters. Also, have strong antioxidants, fiber and key minerals.

Pomegranate: contain anthocyanins and ellagic acid, key antioxidants; juices are recommended for cardiovascular health.

Royal jelly: comes from honey bees, used as a tonic that supports our vital organs, cardiovascular and immune systems.

Getting SuperFoods in your daily diet is essential in living a “clean” lifestyle. You can get these foods in form of a snack, on salads, in smoothies and even in sauces and dressings.

I always recommend getting as much variety as possible and definitely go with quality over quantity when choosing the right foods for you. In fact, research shows that antioxidants will work best when consumed synergistically and not just focused on 1 or 2.

Avoiding the flu? Look at your gym bag!

If you have heard before that exercising can ward off the flu and colds, you stand corrected. But if you have been hitting the gym and still getting some nasty viruses, you may want to take a closer look at your gym bag.

First off, if you are tossing your damp clothes, swimsuit or towel into the bag after a workout, you may be attracting millions of little germs that could be resulting in some illnesses or infection. This is an ideal location for bacteria to thrive and do the things that they do.

Second, we tend to want to put our bag on the gym or bathroom floor. This is a haven for some creepy, crawling germs to infest inside of your bag and belongings.

Let’s not forget about our flip flops and water bottles. Flip flops are typically used in the shower, sauna and locker room and are all perfect places for fungi and bacteria to buildup.

Our water bottles also can be a perfect carrier for germs to get to one place from another. Bottles with pull up tops can be the biggest culprit because the germs on your hands get into the opening crevices and into your mouth.

How about yoga mats? Definitely hotbeds for bacteria because we will sweat on it during our session, roll it up and forget about it for a week or until our next class.

 Now we need to discuss some remedies to try and eliminate the formation of these pesky germs that can weaken our immune systems and open us up for all sorts of colds and unwanted viruses:

- Put all damp belongings in a plastic bag or mesh pocket and wash them as soon as you can. If you know you can’t get to the laundry soon, at least hang dry them to avoid the bacteria or mold from multiplying. Avoid leaving damp clothes or towels in your bag more than a couple of hours.

- Regularly empty out your gym bag and let it air out. Try to wash it weekly with very hot water or a disinfectant wipe and avoid putting it down on the locker room floor.

- Put flip flops in a plastic bag and remember to pull them out and spray with a disinfecting cleanser and let them completely dry before using them again.

- Get a screw cap water bottle. If for some reason that is not possible, pull up the tops off with your teeth and wash them in a very high heat (dishwasher).

-  After yoga class, wipe down your mat with a disinfecting wipe or dry it with a clean towel before rolling it up again.