The Magnificent the 11 - SuperFoods

Wouldn't you love to access your fridge at home, like a mechanic accesses his toolbox, to heal yourself, as he would 'heal' his car? Sounds impossible right? Well it's not.

Through today's research a lot of the old anecdotes are now confirmed if not exceeded in their validity. We all heard the sayings "Eat your vegetables they will make grow big and strong" or even "It'll put hair on your chest!" (Though that latter one I still have my doubts on).

Through scientific research they have confirmed certain foods are in fact higher pound for pound in their nutritional and phytochemical content, thus making them 'SuperFoods', or foods that give you more bang for your buck.

What are phytochemicals? Phytochemicals are naturally occurring compounds that plants produce to protect themselves (against bacteria, viruses and fungi), improve their structure or even act as chemical messengers within the plant. Once eaten by humans however, they (phytochemicals) take on a new role turning into some of the most potent health enhancing substances known to man.

"Let food be thy medicine and medicine be thy food"

(Hippocrates –AKA: 'the father of medicine' 460BC – 370BC)

So where to start and what are the best superfoods?

In the media there seems to be more and more foods being labelled 'SuperFoods' in a bid to cash in on this new catch term, unfortunately this is causing confusion within the public. So I have selected my best of the best, to get you kicked started quickly to optimum wellness. To begin your journey to optimum wellness it only takes one serve a day from the selection of SuperFoods below. Add more if you desire, though rotation is the key.

So here are my magnificent 11:

1. Turmeric: Anti-oxidant, brain health, digestive health, anti-inflammatory, liver tonic, anti-carcinogenic, anti-microbial
   
2. Garlic: Anti-microbial, lowers cholesterol, lowers blood pressure, assists weight loss, digestive health, anti-carcinogenic
   
3. Cinnamon: Blood sugar lowering, digestive tonic, anti-microbial
   
4. Blueberries: Anti-oxidant, assists weight loss, anti-carcinogenic, diabetic protective, vision health
   
5. Quinoa: High (complete) protein grain, low allergenic, low GI, high fibre
   
6. Walnuts: healthy heart & brain, high in EFA's
   
7. Flaxseeds: healthy heart, joints & skin, anti-inflammatory, high in Omega 3's
   
8. Red Grapes: Anti-oxidant, antiaging, heart health, anti-inflammatory, anti-carcinogenic
   
9. Broccoli: Liver detoxifier, anti-carcinogenic
   
10. Green Tea: are fantastic anti-oxidant, helps weight loss & anti-carcinogenic
    
11. Salmon: Anti-inflammatory, healthy heart, joints & brain, protein rich
    

Other notable mentions include:
Maca (Peruvian vegetable), Noni juice, Pomegranates, Rooibos Tea, Goji Berries, Spirulina, & Avocados.

You won't find vitamin enriched Cereals (or the like) in the SuperFood group, every SuperFood is a 'whole' (unprocessed) food.

Bringing it all together...

No food is 'Super' on its own, so you can't get away with one 'SuperFood' in your diet and all the rest garbage (I know, I am sorry it doesn't work like that), it involves a balanced diet as well.

All the principles of a healthy diet apply. Though by adding these "bad boys" to the mix, unlimited health can be yours.

For Duncan Naturopathy and health runs in his blood, being a second generational Naturopath, Duncan has long known the benefits of living a balanced and healthy lifestyle. Duncan regularly presents to the community on a variety of health topics, and is in the middle of writing his first book on Anti-Aging & Natural Medicine.

Duncan is a scientific naturopath, meaning that diagnostic testing like food sensitivity testing, lactose intolerance, candida, celiac disease and many more tests are performed in his clinic. This ensures the best results for clients and gives a great way for both Duncan and his clients to monitor their progress. Because of this extensive research Duncan has seen firsthand the benefits that a healthy diet and lifestyle have on health and wellbeing.

For more information about Duncan please visit his web site www.sanctuarywellness.com.au

Feel Good Foods

One can not think well, love well, or sleep well if one has not dined well.
- Virginia Woolf, 1929

Everyone is feeling it, its Winter, everyone is a little chilly, a little more stressed. All the major junk food companies are recording record sales increases. In times of financial and life stress, people generally turn to the cheapest food options, these fast packaged foods present comfort and convenience. They also come with a warning, not printed anywhere is the advertising or packaging. 'These foods are not good for you.....', although they appease your needs in the moment, the ramification's of consuming these foods on a regular basis are not seen instantly.


Health experts warn that during economic downturns people typically, in the quest to save money, turn to cheaper less-healthy eating choices.
Extra weight “recession pounds” results from the increased consumption of cheaper junk and fast foods that also happen to be tasty by virtue of the fact that they are often loaded with salt, fat, and highly processed carbohydrates.


What you save now, you pay for later in doctor's bills, lowered self esteem and poor health. Use this time to gain control of your life and health, instead of filling yourself up with a quick fix. Ironically this is one of the reasons that people reach for junk, is to feel like they have control of their lives.Use this need to empower yourself. Get healthy,eat well and go for a walk.

We are better equipped to life's stresses, when are minds and bodies are fuelled with the right foods, foods that provide us with essential vitamins, minerals and antioxidants. Consuming these foods on a regular basis counteracts free radical damage and builds a strong mind and body. First and foremost an increase in all fresh fruit and vegetables in the diet, will make a big difference, below a few foods that can be noted for the stress fighting properties.

TRY ADDING THESE TO YOUR WEEKLY INTAKE

Blueberries: Are bursting with Vitamin C and antioxidants; which undo free radical damage and help protect the body and help it deal with stresses. ( Although they are not in season at the moment you can still get them frozen)

Almonds: They are great at lowering blood pressure and keeping oxygen flowing through the body. They're packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

Spinach: An amazing superfood, provides a huge amount of magnesium , which is a mineral that helps keep stress levels low in the body. In fact all the green leafy vegetables are great for the mind and body.

Dark Raw Chocolate: Raw Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which have been shown to improve blood flow in the brain. Not all chocolates are created equal. Raw chocolate is not the same as commercial chocolate and it actually has health properties.

Bananas: This fruit is packed with vitamin B, a super food when it comes to regulating stress. By keeping nerves and brain cells healthy, this nutrient keeps blood pressure and stress hormones in check during high-tension situations that trigger a fight-or-flight response

Avocado: The next time stress has you desperate for a high-fat, creamy treat, skip the ice cream or cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' of the avocado of monounsaturated fat and potassium can lower blood pressure

To your good health...

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