Challenge #6: Power Foods

Week Six: February 8, 2010

Challenge: Super Foods

There is constant research conducted identifying those “super foods” we should attempt to include in our diets on a daily basis, to give us optimal energy and strengthen our immune system to ultimately help fight certain diseases.  This week, try to include some of these power foods in your daily diet.  Whether you’re new to these foods, re-introducing them into your diet, or trying them in a different combination, the following nutrient-dense foods are guaranteed to bring a new energy to your day!

Blueberries:  The antioxidants found in blueberries are one of the highest compared to many of the fruits and vegetables we consume on a daily basis.  The antioxidant properties, which also give blueberries their colour, help to protect your body and brain from oxidative stress, showing positive health benefits towards Alzheimer’s Disease, cancer and improving vision.

Ground Flaxseed: Dietary fibre, omega-3 essential fatty acids, potassium and iron are just some of the important nutrients found in ground flaxseed.  About a tablespoon a day will not only help to keep your bowels healthy, but more importantly, help protect your body against heart disease and cancer.  Ground flaxseed can be sprinkled in your oatmeal, yogurt, on top of toast, or even in your favourite tomato sauce.  Store this power food in an air tight container in the fridge for up to 6 months to prevent oxidation.

Spinach:  Wonder greens!  With only 41 calories packed into a cup, spinach is an excellent source of vitamin K, carotenes, Vitamin C and folic acid.  Of greater importance to recognize, is that spinach provides twice the amount of iron compared to most other greens.  Top off a spinach salad with grilled chicken, blueberries, almonds and tomatoes with a light dressing, or put a serving in your favourite pasta dish.

Extra Virgin Olive Oil:  The first press of the olive!  This is the type of olive oil you want to be using for cooking or your favourite salad dressings.  Be mindful of your portion though—about 1 tablespoon a day.  Numerous studies have identified the ability of the oil to lower cholesterol levels, decreasing inflammation.  The main catch, when adding extra virgin olive oil into your diet, in order to reap the health benefits, all other unhealthy dietary fats must be eliminated from your diet [saturated and trans]!

Cinnamon:  Cinnamon brings a unique punch of flavour to any snack it gets sprinkled on.  Studies have shown that this healing spice decreases the sensitivity to insulin uptake, helping to sustain blood sugar levels, making it an ideal use in food preparation for diabetics.  Try a sprinkle in your favourite yogurt with blueberries, or applesauce, on top of toast with peanut butter, or simply on sliced apples!

Bananas:  Whether first thing in the morning or as a snack before a workout, bananas act as a great source of fuel, providing your body with an excellent source of potassium, an important electrolyte needed by the body, helping to regulate heart function as well as fluid balance.  Aim to incorporate bananas that have just turned yellow which have a lower sugar content compared to those bananas that have turned brown.