1. Wild Salmon -lowers heart disease, blood pressure, and cancer incidence (in one study by over 60%). Studies also suggest that fish consumption is associated with a lower risk for depression, violent behavior, Alzheimer’s, ADD, and A-fib (Atrial fibrillation).
Salmon Sidekicks: Alaskan Halibut, Canned Albacore Tuna, Sardines, Herring, Trout, Sea Bass, Oysters, and Clams
*Eat fish twice per week, unless pregnant or very young children – then just once per week.
2. Legumes – beans: lowers risk of heart disease by 20%, lowers cholesterol, reduces obesity, & relieves hypertension (high blood pressure). For diabetics, beans help control blood suger. Beans also protect against skin cancer!
*Eat 4 half cup servings per week.
3. Blueberries – a.k.a. “brainberries”! There have been some recent animal studies that have showed actual reversal of brain deterioration; they also lower heart disease, protect your eyes, and have SPF nutrients. Says, “the best chance to move & think like a kid as you mature.”
Blueberry Sidekicks: purple grapes, cranberries, boysenberries, raspberries, strawberries, currents, blackberries, cherries, and pomegranates.
*Eat 1 to 2 c. per day (fruit smoothies anyone?)!
4. Broccoli – best cancer fighter you can eat; 2 servings per day can result in a 50% reduction in risk. Is most powerful and easier to eat as sprouts (10 to 100x power of regular broccoli). Also boosts immune system, decreases colon cancer risk, incidence of cateracts, supports heart health, builds bones, has SPF nutrients & fights birth defects.
Broccoli Sidekicks: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, Bok Choy, mustard greens, Swiss Chard.
*Eat half to 1 c. per day.
5. Oats – the super breakfast! Keeps you full; low in calories. Reduced risk for diabetes, lowers cholesterol, coronary heart disease, has high fiber, protein, and SPF nutrients.
Oats Super Sidekicks: wheat germ & ground flaxseed
Oats Sidekicks: brown rice, barley, wheat, buckwheat, rye, millet, bulgar wheat, amaranth, & quinoa
Random tidbit: al dente pasta is better for you…it doesn’t break the carbs down into sugar.
*Eat 5 to 7 servings a day of whole grains (ex. Whole wheat bread! Or 10-21 grams of whole grain fiber.)
6. Oranges – Vitamin C!! Supports heart health, prevents cancer, stroke, diabetes, & chronic ailments. Helps modulate immune system and has anti-infective effects.
Orange Sidekicks: lemons, white & pink grapefruit, kumquats, tangerines, and limes.
*Eat 1 serving daily (try a glass of high pulp OJ) yuk! I like low to none!
7. Pumpkin -- !!! Rich in alpha and beta carotene – “longevity nutrients”. Lowers various cancer risks and supplies nutrients necessary for healthy, youthful skin and eyes. An SPF powerhouse!
Pumpkin Sidekicks: carrots, butternut squash, sweet potatoes, and orange bell peppers.
*Eat ½ c. most days.
8. Soy – prevents heart disease, cancer, osteoporosis, & relieves menopausal and menstrual symptoms. Also an SPF powerhouse!
Soy Sidekicks: tofu, soymilk, soy nuts, edamame (yummie!), tempeh, and miso.
*Eat 10-15 grams per day.
9. Spinach – the more you eat the more you lower your risk for cancer; also decreases risk of heart disease, cataracts, and age-related macular degeneration. One of the healthiest foods you can eat…the darker the greens the more phytonutrients (so the better for you!).
Spinach Sidekicks: Kale, collards, Swiss chard, mustard greens, turnip greens, Bok Choy, romaine lettuce, and orange bell peppers.
*Eat 1 c. steamed or 2 c. raw of dark, leafy greens most days.
10. Tea – boosts immune system, prevents cancer & osteoporosis, lowers stroke, cataract, & hypertension risk. Is the cheapest, easiest, no-calorie way to improve your diet and live longer.
Random Tidbit: Men who drink one cup of tea daily may reduce their risk of heart attack by 44%.
*Try to drink 1+ c. per day of green or black tea.
11. Tomato – the lycopene in tomatoes actually acts like an internal sunblock. Lowers the likelihood of cancer, plays a role in preventing heart disease, cancer, cataracts, and macular-degeneration.
Tomato Sidekicks: red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry guava.
*Try to eat 1 serving of canned tomatoes per day and multiple servings of fresh tomatoes per week. Pizza can be a health food if you add more sauce, less cheese, and use a whole grain crust. (sounds kinda yucky)
12. Turkey – extremely low in fat & provides multiple nutrients to build a strong immune system – lower in fat and calories than chicken!
Turkey Sidekick: skinless chicken
*Try to eat 3 to 4 servings (3-4 oz.) per week, consider using instead of ground beef. (tastes very similar and is better for you! I’ve used in chili and as a burger!)
13. Walnuts – along with tea the easiest way to improve your health! A handful a day can cut your risk of cardiovascular event by as much as 51%! Lowers risk/progression of AMD, contains SPF nutrients.
Walnut Sidekicks: almonds, pistachios, sesame seeds, peanuts, pecans, macadamia, hazelnuts, cashews, pumpkin & sunflower seeds
*Eat a handful of nuts 5x per week – be sure to skip the salt and added oils!
Random Tidbits – 2 T. of peanut butter 5x per week cuts risk of type II diabetes by 20%
A small dose of nuts with dark chocolate (65% or more cocoa) is a good antioxidant
14. Yogurt – a great source of digestible protein, double the protein of milk. Promotes strong bones, healthy heart, immune system booster. Get active cultures!
Yogurt Sidekicks: kefir (like a drinkable yogurt), Stoneyfield yogurt/fruit smoothie
*Try to eat 2 c. daily.
Fact conclusions: DO NOT supersize me! One supersized McFries has 600 calories!
Since 1980, the number of overweight Americans has doubled.
More than 400,000 deaths per year are associated with obesity.
Every day, 1 in 4 Americans visit a fast food restaurant.
Try to:Add one Superfood a week to your shopping cart.
Enjoy eating well…and get daily exercise!
HAPPY OCTOBER! (only wish it wasn't 80-freakin-degrees!)
