I did some research on "superfoods" and compared all the experts lists. They varied in some foods, but there were two foods that every health site and expert seemed to agree must top the list.
Listen in to learn what the 2 superfoods are, the benefits, ideas on preparation, and various ideas to help you implement these foods into your diet for improved health, vitality, disease avoidance, and general awesomeness.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
I did some research on "superfoods" and compared all the experts lists. They varied in some foods, but there were two foods that every health site and expert seemed to agree must top the list.
Listen in to learn what the 2 superfoods are, the benefits, ideas on preparation, and various ideas to help you implement these foods into your diet for improved health, vitality, disease avoidance, and general awesomeness.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
[inaudible]
Speaker 2:few years ago I was intrigued by the word superfoods and I got online and I was googling super foods. What are they, what to health experts consider are the best foods on the planet. I found lots of people who had lists. Some people had a top 10 lists, some had a top 25 list. Some of their lists agreed with each other and some were different, some listed a food that others hardly ever listed, but some of the lists shared similar foods almost every time. And when I was done, I compiled a list of my own based on all this research I did and what I found was there, there was two foods that were on every single list, bar none, and generally at the very top of every list, and those two foods are dark berries and green leafy vegetables. Now that may not be a surprise to you, there's plenty of other foods that made the list. There was nuts and fish and and fruits and other vegetables. There's plenty of good healthy foods on the planet. But as I thought about those things that I learned in doing that research and those things I applied into my own life, I realized that by far the biggest bang for the buck that the average person can get who's just tried to be more healthy, especially if coming from an unhealthy diet to a healthy diet. The easiest, fastest, affordable way to really improve your diet in a hurry is to add the two top super foods into your diet and try to get them every single day. Imagine the difference in a person's diet who isn't generally getting good healthy fruits and vegetables on a regular basis. If every single day they suddenly started eating a cup of dark berries and a serving or two or three of dark leafy vegetables. In my opinion as a health coach and from all the research that I've done, I believe that the differences absolutely dramatic. Now, first of all, I want to talk about this research that I did a little bit because one interesting thing when you get online and search a word like superfoods is you find some haters out there, and I shouldn't really call them haters because they're negative on the term superfoods for good reason. Actually. There's plenty of people that use the term superfoods to sell something to you that they have packaged and charge a ton of money for. That's really not a super food. So I t I get it. That criticism I think is fair. When we're talking about super foods, we're not talking about some kind of magical juice. We're not talking about a magical powder in a bag where someone has taken and packaged all of these ingredients and called it a super foods so they can charge a lot of money for it. So we are talking about food, real food that anyone can buy in a grocery store. So that's one of the other things I like about these two foods. They are just normal foods readily avail available to everybody, but foods that typically most people out there are not getting, getting near enough of it. So today I'm going to talk about these two foods and why they're so good for you and some ideas on how to buy them, where to buy them and how to use them. So let's jump right in. So first of all, berries, I just think mixed berries are probably the healthiest food on the planet. I'm sure there's people out there that might argue with me. This is just based on my research. When I went through the list of all these experts who had, who had itemized and categorize and put together the list of the healthiest foods, berries topped the list time after time after time, and green leaf, green leafy vegetables were right there behind them as a solid number two. So let's start with berries. What is it that makes berries so great? First of all, they're loaded with antioxidants which protect yourselves from free mat, free radical damage. Secondly, they help improve blood sugar and insulin management. Something that is a major problem in societies. This is a wonderful advantage of berries. They're high in fiber. As a matter of fact, this is kind of amazing. Raspberries in 11.9 grams of carbs, six and a half of them. Our fiber of those grams, so more than half of the, the overall volume of a raspberry is fiber. Blackberries, uh, out of 10.2 grams of carbs, 5.3 of those are fiber strawberries. 7.7 grams of carbs, uh, equate to two grams of fiber and blueberries, 14 and a half grams of carbs, uh, and they have 2.4 grams of fiber, so very high in fiber. They're also packed with nutrients. Vitamin C, as a matter of fact, one cup of, of, uh, most mixed berries should have more than the RDA of vitamin C that a person needs. You don't have to supplement vitamin C if you take a cup of berries every day. Manganese, they also have the high end manganese. They also are high in k, one copper and folate, which is basically a B, and they have a variety of different amounts of the B vitamins in berries. So those are natural phytonutrients that you get from berries. Next, their anti-inflammatory is another major problem in our society. We have a product just to deal with anti-inflammatory. Uh, you know what to deal with. The antiinflammatory situation most people are dealing with are a Mimi's Merkel, tumeric pro, uh, product is specifically designed to help people with, with joint pain. Well, if you're taking berries every single day, that would help a lot in your anti-inflammatory quest to keep down your joint pain and keep down inflammation. Generally they may help lower cholesterol. The research is not conclusive on that, but most researchers agree they probably do lower your cholesterol. They actually reduce your risk of cancer. This one is unarguable. All the research points to this. We would all love to avoid cancer. Getting a cup of berries. And by the way, a cup of berries is the serving size. You know, sprinkling a few on your salad is nice, but what we're shooting for here is trying to get an entire cup. Another advantage of berries is they fit every diet imaginable. I don't care what named Diet you're on. Paleo, Kido, south beach, high carb, high protein, high fat. It doesn't matter. Berries will fit within every single type of diet that a person is trying to do. As a matter of fact, I would suggest that if a cup of berries doesn't fit into your dietary protocol, you should probably rethink your dietary protocol. Now let's talk about green leafy vegetables. Unfortunately, they, they've got a bad rep. There's a lot of people out there that consider them rabbit food and hippie food. And I will admit I have said those things and thought those things in the past. And, and I regret that now as I get older and appreciate my health more and appreciate longevity more and want to be the healthiest I can as I get older. Uh, I regret ever thinking that. But there is that stigma out there and we've just got to get over it because let's talk about the list of green leafy vegetables and what they do for us. First of all, again, full late B vitamins, a very high and a green leafy vegetables are very high in the B vitamins to green leafy vegetables, burn fat. Now you may know that they're low-calorie. A lot of people think that because of that effect that they burn fat, but in actual fact, green leafy vegetables have a direct fat burning effect. They work directly on the fat cells to reduce them. Number three, benefit of green leafy vegetables. They're anti-aging. Here is a quote from the super life website. A study carried out at Rush University Medical Center reported a significant decrease in the amount of cognitive decline for those participants, consuming higher amounts of dark green leafy vegetables. The researchers associated the high vitaminK, folate, Beta carotene and Lutein present, and these Greens as influencing this anti-aging effect. Greens, Antioxidants, brain protection, cellular support, anti-inflammatory benefits, and essential fatty acid nutritional contribution in particular, the much appreciated Ala Omega, Omega three fatty acid, all country all contribute to anti-aging as well. So wonderful quote from research done at rush university number four, they fight diabetes by managing glucose and ballots imbalances. Again, something that we all should be concerned about and we all should be thinking about and trying to manage our blood sugar and keeping diabetes at bay. Right? Number five, they feed your gut according to Dr. Leach at the human food project. High fiber content in plants provide substrates for Gut microbes to digest and create byproduct that effect various get metabolic activities including Ph balance, get permeability, immune balance, bowel movements and so forth. Failure to consume high amounts of plants in these diets leads to severe compromise in your gut microbial communities. We're hearing more and more about our gut microbiome and one of the best things you could possibly do to improve that is get yourself some green leafy vegetables every day and your diet. Number six. This one's really interesting. I didn't know this one. Maybe you did I. It's new to me, but green leafy vegetables act as a natural sunscreen. It's part of the anti anti-aging effect that they have, that they are strengthening the cells so that the cells can reject that those are harmful sunrays all by themselves and keep you from burning. Number seven, they render carcinogenic toxins inert. This is huge. Uh, there are plenty of carcinogens in our environment and that get into our body and green leafy vegetables directly work against them. Number eight, they build enzymes. Enzymes are catalysts in our body that help our health in many different ways and we get them naturally through these green leafy vegetables. One of the things you have to be careful of with green leafy vegetables is to not over consume one particular type of green. This is kind of an interesting thing, but there can be unwanted side effects from a lot of one particular thing. Some grains bind calcium so your body can't absorb it. For example. Now, generally speaking, I've heard this argument before, I know that over at green smoothie girl Robyn Openshaw, she's talked about this and said, you know, to, to get this effect, you'd really have to Odi on the green leafy vegetables. And in her book she talks about how uh, their Greenleaf of vegetable of choices, spinach, because it's just so readily available, affordable, and it's what goes in almost all her green smoothies. So, you know, that's something I'd leave to you to really, uh, research on if you're more interested in this point, but it wouldn't hurt to change up your tea, your green leafy vegetables. All right, bottom line, uh, variety is great, but I'm just saying, you know, if, if you can buy those big bags of cow picked as a cow, big bags of spinach very affordably, you could make that your staple, no problem. And uh, but then try to mix in other things as a regular beet leaves, Collard Greens, Dandelion Greens, Kale mustard greens are a little spicy so you wouldn't want to throw those in your smoothie. Probably Parsley, green and red lettuce varieties, Romaine lettuce, spinach and Swiss chard. So there's quite a few options there in the green leafy vegetable list. Now here's a few tips on getting a cup of berries in your diet every day and more green leafy vegetables. Number one, you got to buy organic. You don't have to buy everything organic, in my opinion. But these are two items that you've got to buy organic. And the reason why is because out of the dirty dozen, those foods that are most likely contaminated with pesticides, strawberries are number one. Spinach is number two. Kale is number three, cherries are number eight. The fact is green leafy vegetables and berries have very thin skins and the pesticides that are put on them stay on them and they get inside of them and they contaminate you. And so one great thing that's happened the last few years as organic foods have gotten more popular, they've gotten more affordable. For example, we keep bags of organic frozen strawberries in our freezer all the time. It's a staple in our house and honestly it costs about a dollar more than the regular bag of of berries. So it's the same with with spinach, it's a little bit more expensive, expensive to buy organic now it used to be triple. Right now it's just a little bit more expensive. It's way worth it. Here's another tip for you. I already mentioned we keep them in the freezer. That's a great tip. Both berries and green leafy vegetables go bad very, very quickly. Well, we not only keep frozen berries in our freezer, we actually freeze bags of spinach. We always have a frozen bag of spinach in the freezer. That may sound really weird to you, but again, the stuff goes bad so fast, right? Next thing you know, you're like filling up your sink with all these leaves and like rinsing through and trying to get all those dark yucky ones out of there. I don't know if you've ever done that. I've done that. Didn't want to waste the whole bag of spinach once it started going bad. But you know what? If you just throw a bag of spinach in your freezer, it's always ready for you to make a smoothie out of and you just grab it and it's, it's, it's hard. And, and, uh, um, you know, it keeps its shape and stays good for quite a long time. So there's a little tip for you on at least keeping a bag of spinach in your freezer. So you've always got that. And then these other things, uh, you know, the beet leaves of Kale, et Cetera, be buying those just with your rig in your shopping trips are at the shop a farmer's market and work those into your diet as well. Another tip is one way to get a mixture of dark green leafy vegetables is to just keep it simple by those organic, um, premixed plastic containers at the grocery store. Yes. Or a little more expensive. But again, if they're organic prewashed they're so convenient that odds are a lot of people would eat more of them if it was convenient. And so grabbing those things and you think to yourself, well, it's five bucks for that. If I bought those things separately, it would be$3. Will you know what those$5 containers of Mixed Field Greens and whatever other options you have at your supermarket last a week, right? Five bucks a week for your health is not a bad investment. And so consider it from that point of view. It might be more expensive, but the convenience factor and the fact that you may actually do it versus not do it if you're buying them all individually and stick them in your vegetable drawer and then maybe not eating them and then you end up with awful smelling bags of rotten veggies before you know it. That is one of the downsides of trying to eat more of these foods, right? So eliminate the downside by buying the prepaid, the prepaid premade containers that you just stick in the fridge and there it is, ready to go. Just grab a handful of the field greens, put it on a plate, add a little dressing and you're golden. By the way, for dressing. Have you ever tried balsamic vinegar and a good olive oil because if you haven't, it's so much healthier than the stuff that you're buying at the grocery store. It's easy to make the another. Another one that you can make yourself that's super healthy is the apple cider vinegar mixed with some olive oil. You can also mix it with avocado oil, so you could easily make a dressing very, very quickly. That's much healthier than a premade salad dressing and tastes delicious. Next tip, make smoothies. The easiest way to get a cup of berries and some dark green leafy vegetables is to make a smoothie out of it. You go ahead and put that cup in your smoothie in the green leaf vegetables and some protein powder and mix that thing up. And you've got an incredible delicious drink that is easy to make and has gotten you four or five servings of, of veggies and berries before you even leave your house in the morning. Right? So smoothies are just an incredible convenient way to go as far as getting more vegetables and fruit and other whatever else you're going to put in there. Right? And then tip number five, eat more salads. You know, one of the problems that we have with salads is typically iceberg lettuce is the, the main, uh, type of, of a in a salad, right? And, and there's really no nutritional value in iceberg lettuce. The dark green is what we're going for. That's where the nutritional value is. So you know, have a salad with lunch instead of fries. I mean the difference between fries as a side and a salad as a side is massive. If you're at a decent restaurant, chances are it's not going to be one of those awful iceberg lettuce salad. It's going to be a healthy one. So that's my last tip. I mean, if you're interested in adding berries and dark green leafy vegetables into your diet, curses many ways to do it. And I'm not going to tell you how to flavor it and all the different ways I've given you my simple easiest to apply tips. You take it from here. But I promise you if you add these two foods to your diet on a daily basis, you'll have significant health benefits, not only because of all the health benefits that I mentioned, but the health benefits of getting these foods instead of whatever else you are going to have for breakfast or whatever else you are going to have for lunch. Right? So by getting rid of some negative foods that you are going to have and adding these highly nutritious foods. And instead that's a huge step up in your game and you're adding what I consider the two healthiest types of food on the planet, in your diet every day. There is no downside to this. The other great thing, I didn't even say this earlier, berries are delicious. And guess what? If there's a certain barrier you don't like, we'll get, you know, try a different type and there's all different types of berries. It's same as the green leafy vegetables. I gave you a list and a, you know, you can go through it and pick out those ones that you like best. So I hope you liked this episode. This is episode number 105. I'm going to post the show notes with the list of different types of uh, vegetables I mentioned, the links, the research, all that to blog dot[inaudible] dot com along with, uh, the, the, uh, articles like I mentioned that I'd researched and, and uh, any other information. If you want it, meantime, go out and find yourself some organic berries, some organic green leafy vegetables, and try to keep them in your diet every single day. Your body will thank you. And this is Dave Sherwin wishing you health and success.
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