Super Foods Challenge - Can you add these to your diet to boost your health?
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Super Foods Challenge - Can you add these to your diet to boost your health?

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We're declaring September "Super Foods September". Here are 25 super foods we challenge you to add into your regular diet this month. We also share some tips on how to sneak them into your diet.

We're declaring September "Super Foods September". Here are 25 super foods we challenge you to add into your regular diet this month. We also share some tips on how to sneak them into your diet.

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Super Foods Challenge - Can you add these to your diet to boost your health? Super Foods Challenge - Can you add these to your diet to boost your health? Presentation Transcript

  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods SUPERFOOD CHALLENGE Can you add these 25 foods to your diet?  25 foods & why they’ve earned the title “super”  Tips to add these to your diet
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #1 Alliums Alliums, the botanical family that includes leeks, onions, and garlic, can help lower blood pressure and cholesterol levels. Research suggests they inhibit the growth of prostate, stomach, and colon cancer cells. They also have antibiotic properties—so they can ward off germs. Don’t worry about garlic breath! Generously use alliums to season savory dishes. TIP
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #2 Apples An  apple  a  day  can   keep  the  doctor   away.  Apples  contain   querce6n,  an   an6oxidant  that  may   reduce  your  risk  of   lung  cancer. Pack an apple with you when you leave the house or slice and dip into peanut butter for a treat. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #3 Avocados Avocados  contain  the  best  kind  of   fat  (monounsaturated  oleic  acid)   and  help  your  body  block  the   absorp6on  of  bad  fats   (cholesterol).  They're  high  in   lutein,  which  aids  eyesight,  and  in   potassium  and  folate,  which  may   reduce  the  risk  of  stroke  and   cardiovascular  disease.  And   they're  low  in  pes6cides.   Add avocados to smoothies for a rich, creamy drink. Or make a batch of guacamole. TIP
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #4 Bee Pollen Avocados contain monounsaturated oleic acid and help your body block the absorption of bad fats (cholesterol). They're high in lutein, which aids eyesight, and in potassium and folate, which may reduce the risk of stroke and cardiovascular disease. And they're low in pesticides. Use as a garnish over oatmeal, yogurt, cereal, soups, and salads or blend a bit of pollen into your favorite salad dressing TIP
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #5 Beets A good source of fiber, beets keep your digestive system running smoothly. They also contain iron, essential for red blood cell production, as well as potassium and folate, known respectively for regulating blood pressure and protecting your heart.  Prepare a few pounds of beets at once and then enjoy them throughout the week in salads and side dishes. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #6 Blueberries Fresh or frozen, blueberries have high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have anti-diabetic effects as well. New research suggests blueberries might protect the heart muscle from damage. Enjoy year-round. Savor the fresh berries in the summer on salads or as a snack. Add frozen berries to smoothies. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #7 Brussels Sprouts One cup of these contain your full recommended dietary allowance of vitamins C and K. They have more glucosinolates - compounds that combat cancer and detoxify our bodies - than any other vegetable. Try raw shredded Brussels sprouts added to a green salad or enjoy sautéed with lots of garlic TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #8 Chickpeas Chickpeas are a good source of carbohydrates and protein and have significant amounts of all the essential amino acids, which can be complemented by adding cereals to the daily diet. Roast chickpeas with a spice blend for a savory-salty- crunchy fix. Toss a top a salad or grab a handful TIP
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #9 Cinnamon Cinnamon is the gold medalist of the spice rack, with one of the highest antioxidant levels of all herbs and spices. It also has a positive effect on blood glucose levels, so adding it to foods can keep you feeling steady and satiated. Sprinkle on oatmeal and cereal. Add an extra teaspoon to baking recipes. Spice up a smoothie with a spoonful or two. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #10 Dark Chocolate Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress coughs, improve memory, and give you hydrated, smooth skin. The high antioxidant levels make it a perfect indulgence. Always keep a bar or two in the fridge and enjoy a bite after dinner. TIP
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #11 Edamame One cup has a whopping 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols. Serve up as a snack or an appetizer or add to a salad or sauté. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #12 Flax Seed Flax is rich in mega-3 fatty acids that speed up cell metabolism and reduce inflammation in the body, reducing triglyceride levels and lowering blood pressure. One of the easiest ways to get them is from ground flaxseed. Buy whole and ground at home to retain nutrients. Sprinkle on oat meal or add to pancake batter. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #13 Honey Honey acts as an antioxidant, a substance that can prevent the effects of free radicals. Honey also contains oligosaccharides, which increase the number of good bacteria in the colon. The color of honey is relevant: the darker the honey the more antioxidants it contains. Drizzle on top of yogurt and fruit. Add a generous spoonful to tea. Make a peanut butter & honey sandwich. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #14 Nutritional Yeast It’s a great source of protein and fiber and is also among the only vegan-friendly sources of vitamin B12, which is essential for normal brain and nervous- system function but found mostly in meat and dairy products. Movie night! Toss a few tablespoons on top of popcorn with garlic salt. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #15 Oats The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties. Swap sugar coated cereals for hot oats sweetened with honey. Make a batch of oatmeal cookies for a treat. Try home-made granola. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #16 Pumpkin Seeds Pumpkin Seeds are packed with tryptophan, an amino acid that aids in the production of serotonin, a mood- regulating neurotransmitter. Pumpkin seeds also offer more than five times as much magnesium per cup than sunflower seeds. Add to trail mix or roast with seasonings for a salty, savory snack. Garnish a salad with seeds. Add to bread recipes. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #17 Salmon Salmon is packed with omega-3 fatty acids, which are beneficial fats that can improve heart health. Salmon is also protein-rich. Choose wild over farmed salmon, which has been shown to contain elevated levels of contaminants and is artificially colored One word: Sushi TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #18 Seaweed Sea-grown vegetables are packed with omega-3 fatty acids, which may prevent sudden heart attack and stroke. Seaweed is also full of important minerals, such as bone-friendly calcium and magnesium, as well as iron, potassium, iodine, and zinc. Take sheets of nori—the kind they use for sushi. Layering on some cooked brown rice and sliced vegetables. Roll it together to make a quick lunchtime wrap TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #19 Shitakes Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years.Recent studies have shown the ability of shiitake mushrooms to help protect us against cardiovascular diseases. Thinly slice and add to a Thai curry coconut soup and keep it raw and garnish a salad with these beauties. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #20 Spinach Spinach is low in calories and high in nutrients. Research has shown that spinach aids in the prevention of age-related macular degeneration, cataracts, some cancers and cardiovascular disease. Enjoy a spinach salad topped with other super foods like walnuts and blueberries. Or make a green smoothie with a few handfuls of leaves. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #21 Sweet Potatoes Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system. Roast up or grill a few sweet potatoes and add them to meals throughout the week as a side dish. Enjoy hot or cold. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #22 Tea Tea can help you in maintaining a healthy weight. Green tea may help you see better and white tea can help you look younger while black tea can help to reduce stress levels. It may help you fight diabetes. Swap coffee for tea. Replace your afternoon snack with a cup of tea. Enjoy an after dinner drink. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #23 Turmeric Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems. Turmeric has been used in both Ayurvedic and Chinese medicine to address these ailments. Curcumin is also a powerful antioxidant. Antioxidants can fight free radicals and may reduce or even help prevent some of the damage they cause. Turmeric is a popular spice in Indian food. Treat yourself to take-out curry. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #24 Walnuts Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity. Eat them by the handful or make a batch of trail mix. Add to home-baked muffins or crush up and mix in with oatmeal. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods #25 Wine Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage. Enjoy a glass with dinner or try cooking with wine. A red table wine cooks up nicely into pasta sauce. TIP www.ChemoBites.com
  • Chemo Warrior, Cancer Combatant: Healing Through Whole Foods SOURCES  www.realsimple.com/food-­‐recipes/shopping-­‐storing/food/superfoods-­‐00100000096401/index.html    www.thedailygreen.com/healthy-­‐ea6ng/eat-­‐safe/super-­‐foods-­‐44030408#slide-­‐1    www.huffingtonpost.com/2013/09/14/best-­‐superfoods-­‐disease-­‐figh6ng-­‐foods_n_3824803.html    www.health.com/health/gallery/0,,20475957_10,00.html    www.womansday.com/health-­‐fitness/nutri6on/eat-­‐healthy-­‐america-­‐52-­‐superfoods-­‐25519    www.oprah.com/food/Superfoods-­‐Ingredients-­‐and-­‐Recipes-­‐for-­‐a-­‐Healthy-­‐Diet/2#ixzz2fHcN32e8hYp:    www.superfoodsrx.com/superfoods/cinnamon/    hYp://www.whfoods.com/genpage.php?tname=foodspice&dbid=49    hYp://www.ncbi.nlm.nih.gov/pubmed/22916806    hYp://www.whfoods.com/genpage.php?dbid=122&tname=foodspice    hYp://www.huffingtonpost.com/kris6n-­‐kirkpatrick-­‐ms-­‐rd-­‐ld/tea-­‐health-­‐benefits_b_3504917.html