KHFP Week 14: Grab a Superfood

Superfoods For Weight Loss
Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients - nutrients we need but cannot make ourselves. Therefore, superfoods are ideal for weight loss and weight management. They give the body the desired nutrients it may be lacking.

Superfoods are extremely potent nutrient dense foods that help detoxify the body, improve your digestion, act like medicine in the body, stave off bad food cravings, be more active and energetic, and assists in weight loss. There is much debate about what is considered to be a superfood. Therefore, it depends on your accepted definition. Raw vegans and most health enthusiasts only agree on a few super foods. Based on your determining criteria of what is a superfood, the list of super foods can go as high as 50 different kinds or more.
 
Superfoods can be grouped into many different categories, for this project they are green super foods, fruit & nut super foods, seaweed super foods and bee superfoods. This is by no means an exhaustive list, it is just a starting point in order to get you thinking about super nutrition and how adding just one or two of these powerful foods can catapult you into living a healthy and fit lifestyle.


　

Green Superfoods
Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.


　
Green superfoods are extremely rich in chlorophyll - the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of hemoglobin in blood is increased. Higher amounts of hemoglobin in the bloodstream means more oxygen-rich blood, the first and most important element that cells need to thrive. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system, plus a cleanser of the kidneys. Health enthusiasts include the following as green superfoods: rocket, spinach, dandelion greens, kale, watercress, parsley, endive, chicory, broccoli sprouts and mustard sprouts. If you want the one that most all health enthusiast agree packs the most punch then choose Kale because it is the most nutrient dense of all green superfoods.


Kale: the powerhouse of the super foods, it’s the most powerful green on the planet. It is high in fiber and cleans out your colon. Also, it is nutrient rich containing vitamins A, C, K, calcium, folic acid and antioxidants. It lowers cholesterol, its an anti-cancer food, it protects against breast cancer, prostate & colon cancers, and it has an anti-inflammatory effect. If you are a woman over forty then this superfood is a must. It will benefit you in so many ways especially as you approach menopause because its packed with nutrients you need. You can steam or sautee kale in olive oil or orange juice, add to soups or stir-fry, or use in a green juice.
 

Try Kale chips: rinse and dry Kale leaves, then toss in a little olive oil, then roast in an oven at 300 degrees for 20-30 minutes, check every 10-15 minutes turning if necessary until crisp, then sprinkle on some nutritional yeast (it’s a yellow flake or powder that has a cheesy flavor)


Wheat grass: is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss, due also to its high enzyme content and cleansing effect.


Spirulina: is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss as a general nutritional supplement. Add to juices or smoothies as a pick me up.


　

Fruit & Nut Superfoods 
Fruit and nut superfoods are high in anti-oxidants that fight free radicals in the body. Free radicals, in part, are a natural occurrence through metabolism however, extra and unnecessary free radical load can be put on our bodies by external factors including pollution, cigarette smoke, radiation, burnt foods, deep fried fats and cooked foods. Many of natures fruits & nuts are super foods. Walnuts are the most recognized of the nut super foods and rank at the top of the list. Many super foods in this category are somewhat exotic and less well known by the masses but are well known amongst health enthusiasts. Here are just a few fruits and nuts you may or may not be familiar with that are considered super foods.


Fruits
Goji Berries: are a sweet red fruit that falls between a cherry and a cranberry, they grow on vines in the protected valleys of inner Mongolia and Tibet. The Chinese use them for longevity, to increase strength, and to enhance sexual energy. These distinctively flavored red berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges and more than any other fruit. They are a superb source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids, 21 trace minerals and are high in fiber. They contain the highest level of antioxidants making it an ideal natural whole food for reversing aging and protecting against disease. Goji berries keep cravings in check, they have lots of chromium(a mineral that assists the weight loss process), and they help preserve lean muscle.



Blueberries: are full of antioxidants, they contain vitamin C&E, potassium, manganese and fiber, they have no cholesterol, are excellent for your digestion, and are low on the glycemic index, plus they have a favorable influence on blood sugar regulation. Consume at least one cup of blueberries as a superfood to reap the benefits.


Acai berries: have long been a part of the staple diet of the tribes in the Amazon. With the appearance of a purple grape and taste of a tropical berry it has been shown to have powerful antioxidant properties thanks to a high level of anthocyanins, pigments also found in red wine. Make sure to look for the freeze dried acai fruit in which the nutrients are kept intact or when buying the juice look for a brand that has not been pasteurized or heated in any way. As with any exotic fruit it may take some adjusting to the taste.


Noni: this fruit has been used by Polynesian islanders as a regenerative medicine for more than 1500 years. Research documents that the noni fruit has astounding anti-bacterial properties, even against E-coli. It has anti-tumor activity, anti-inflammatory properties, is effective as a pain reliever, generates cell repair and strengthens the immune system. Noni contains a multitude of vitamins, minerals, enzymes and phytonutrients. Many believe that the synergistic effect of the multi-spectrum nutrients is what gives it its potency. It has been proven beneficial for colds and flu's, digestive disorders, skin disorders, pain relief, headaches, infections and more. One of the best and first noni juices on the market is Tahitian Noni Juice by Morinda (which still may not be available in stores). Noni juice is good for energy, lowering blood pressure and regulating blood sugar levels. Some say its an acquired taste.


Nuts (seeds)
Chia Seeds: are an excellent source of antioxidants, omega-3 fatty acids, calcium, a good source of protein, low in saturated fat, no cholesterol, high in fiber, calcium, manganese, thiamine and phosphorus. When adding to a liquid the seeds soak up the liquid because of the soluble fiber, it soaks up to seven times its weight. Can be used to correct constipation, acting like a scrub brush as they move through your digestive system. Chia seeds are best consumed whole or ground rather than as an oil or supplement. Add them to smoothies, sprinkle on oatmeal, mix in yogurt, add to salads and use as a thickener in pasta sauces. Because chia seeds don’t have much of a taste you can add them to many dishes. They are calorie dense so stick to about 1 tablespoon a day.


Coconuts: young coconuts are one of the highest sources of electrolytes in nature. Electrolytes are ionized salts in our cells, that transport energy throughout the body. Coconut water is a much better alternative to commercial sports drinks laden with artificial sugars and colors. The molecular structure of coconut water is identical to human blood plasma, which means that it is immediately recognized by the body and put to good use. Drinking the juice from a young coconut is like giving your body an instant blood transfusion. I heard that coconut water is definitely an acquired taste, so you might want to start by using it in a smoothie first.


Coconut oil: its saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs). Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy. Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss. Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent. Pacific islanders deem coconut oil to be the cure-all gift from nature for all illness. As part of a weight loss regime it is suggested that you consume 1 tbsp of certified organic extra virgin coconut oil daily. Remember that coconut oil is calorie dense as well so limit your overall consumption.


Special Mention
Chocolate: is loaded with falconoid which increases elasticity of blood vessels and good for circulation, has tons of antioxidants, great source of magnesium, contains iron, chromium and zinc. Chocolate contains phenyl ethylamine(PEA) a chemical your body produces when falling in love and it has fiber in it. Add a fistful of raw cacao(cocoa) nibs and eat as is or add into a smoothie or trail mix with Goji berries and nuts, add cacao powder to a peanut butter banana smoothie.
 

How to chose your chocolate: make sure it is certified organic and at least 70% cocao and dairy-free, less sugar the better.  This chocolate does not include the candy bar milk chocolate.
 

There is a debate on whether or not chocolate is actually a superfood, raw vegans believe that raw cacao is toxic or poisonous to the body and that is why animals steer clear of raw cacao or get sick when they eat chocolate. Do your due diligence when determining whether chocolate is a superfood based on your findings, because it pops up on many lists.


　

Seaweed Superfoods
Seaweeds are the most nutritionally dense plants on the planet as they have access to all the nutrients in the ocean. They can contain up to 10 times more calcium than milk and eight times as much as beef. The chemical composition of seaweeds is so close to human blood plasma, that perhaps their greatest benefit is regulating and purifying our blood system. They are rich in chlorophyll (the pigment that makes some seaweeds green) which is a powerful, natural detoxifier that helps to draw out waste products. Seaweeds play a role in boosting weight loss and deterring cellulite build-up. Seaweeds are great for the waistline. They have a naturally high concentration of iodine, that helps to stimulate the thyroid gland, which is responsible for maintaining a healthy metabolism. At the same time, its' minerals act like electrolytes to break the chemical bonds that seal the fat cells, allowing trapped waste to escape. Because of their high levels of iodine you should not consume seaweed daily for more than two weeks at a time, then rest two weeks before re-consuming to prevent overdosing on iodine leading to a potential imbalance in thyroid function.



Nori: is one of the richest in protein and one sheet has as much fiber as a cup of raw spinach and more omega-3 fatty acids than a cup of avocado. Nori contains vitamins C (a potent antioxidant) and B12 (crucial for cognitive function) and the compound taurine, which helps control cholesterol. Nori is best known as the seaweed used to make sushi rolls. You can make your own sushi at home, but make sure you use the untoasted nori sheets for maximum nutrient content.
 

Kelp: There are approximately thirty different nutrients found in fresh and dried kelp products, with significant amounts of iodine, calcium, potassium, silicon and iron present. Most of the B vitamins are also provided in each dose of kelp, as well as trace amounts of vitamins A, C, and E.
 


Dulse: is an edible red seaweed(alga) which grows widely along the shorelines of the North Atlantic and can be bought either whole or as flakes. It is also a rich source of vitamins A, C, E and B vitamins, calcium, potassium, magnesium, iron, zinc and iodine. It also contains essential enzymes like pyruvate carboxylase, which helps produce energy from sugars. Fresh whole dulse has a fairly strong odor and taste, it retains a slightly chewy texture through drying and cooking. Whole dulse is better soaked, drained of water, and sliced before using it in salads, seafood dishes and stir fries. Dried dulse is more mild, you can crumble it into flakes that are hardly noticeable in soups, stews and casseroles and you can sprinkle on foods as a condiment or as a nutritional supplement. Dulse sold as flakes does not need to be soaked and can be added straight to any meal.
 

　

　

Bee Superfoods
Some other note worthy super foods comes from bees. They are royal jelly, bee pollen and propolis. I have heard of these superfoods but did not know they were called super foods, I thought they were vitamin supplements. I can remember when growing up, going to the local health food store and seeing jars of raw honey and raw honey combs. I wondered who eats this stuff, how is it used and what is it used for. It did not look like the honey in the regular stores. As I became more interested in holistic health remedies, I now can answer those questions or educate myself on why I should use them. I have to admit that in my teens, I thought the health food store was for only the elderly and sick people being that it was near a senior citizen community. Now that I’m in my forties I see things differently.


Royal Jelly: is a milk like secretion from the head glands of the worker bees. The queen bee lives almost exclusively on royal jelly and she lives around 40 times longer than the rest of the bees. Royal Jelly is a powerhouse of nutrients containing every nutrient necessary to support life. It is the worlds richest source of pantothenic acid (also known as Vitamin B5), which is known to combat stress, fatigue and insomnia and is a vital nutrient for healthy skin and hair.




Bee Pollen: is collected by bees from flowering plants and formed into granules. Bee pollen is the most complete food found in nature and has five to seven times more protein than beef. It is especially beneficial for the extra nutritional and energy needs of athletes and those recovering from illness. It is a natural antidote for fighting allergies particularly hayfever and sinusitus. Research shows that pollen counteracts the signs of aging and increases both mental and physical capability.


Propolis: is the substance that bees coat the walls of their hives with and bee hives have often been referred to as the most antiseptic places in nature. The powerful antibiotic properties of propolis can help protect humans from bacteria and can strengthen our immune system. Propolis works against viruses, something that antibiotics cannot do. Research shows that taking propolis during the high risk 'cold and flu' season reduces colds, coughing and inflammation of the mouth, tonsils and throat.


As you can see there are many different kinds of super foods that can easily be added to your new healthy diet. Including things like seaweed superfoods in your daily diet is an excellent way to supplement your diet with whole foods instead of synthetic supplements. Just by adding one or two super foods you can boost your energy and add nutrients your body is lacking. These additions can be added to your breakfast, lunch, dinner or snacks. You can sprinkle them on, mix them in, or drink them. Find a superfood that suits your individual needs and as always consult your doctor to ensure that these super nutrient dense foods do not interfere with any medications.




Assignment
This assignment is to get you out of your comfort zone just a little more. Select at least two super foods, preferably from different categories. Eat them alone as a super snack or pair them together for a healthy energy blast. They can easily be added to any meal making it more nutritious. Instead of salt, use Kelp granules as a seasoning for instance. Instead of that regular milk chocolate bar, trade up to one that is certified organic and at least 70% cocoa (one ounce will do). If you don’t like any of the listed super foods, feel free to research on your own and find one that fits your individual needs and taste. But I encourage you to be adventurous and try a new one, your body will love you for it.


　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Superfoods For Weight Loss


　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“4 Reasons to Eat Your Ocean Veggies Because fish aren't the only, well, fish in the sea…” by Tova Gelfond
http://www.oprah.com/food/Different-Types-of-Seaweed-Nutritional-Benefits-of-Seaweed
“How Effective is Kelp For Weight Loss?”
http://www.wisegeek.com/how-effective-is-kelp-for-weight-loss.htm
“The Benefits of Dulse Seaweed” by Jody Braverman
http://www.livestrong.com/article/418798-the-benefits-of-dulse-seaweed/
“What is Dulse Seaweed?
”http://www.wisegeek.com/what-is-dulse-seaweed.htm
“Superfoods”
http://foodmatters.tv/content/superfoods


Picture Sources
Blueberries
Nori Seaweed
Kelp
Dulse
Goji Berries
Acai Berries
Noni Fruit
Kale
Wheat Grass
Spirulina
Raw Cacao
Organic Chocolate
Chia Seeds
Coconuts
Bee Pollen
Royal Jelly
Propolis