What is a Superfood?

What comes to mind when you hear the word Superfood? Do you think of the Odwalla green drink? It's yummy by the way.  How about a picture of an avocado wearing a superman cape? I have to admit, that's my visual. There is a lot of talk and mention of superfoods in health magazines, newsletters, headlines, etc.  But what exactly is a superfood? 

According to Wikipedia, Superfood is a term used in various contexts. For example, it is sometimes used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fats or artificial ingredients, food additives or contaminants. 

Crystal clear right? Not really, so let's try working backwards to create our own definition of a superfood.  Here are a few lists of superfoods that are for general populations, although you can search more specifically such as kids, women, men, seniors, and even different cultures. 

• Lowfat or fat-free plain yogurt, eggs, nuts, kiwis, quinoa, beans, salmon, broccoli, sweet potatoes and berries from WebMd
• Apples, baked beans, broccoli, olive oil, wholegrain seeded bread, salmon, tea, yogurt, bananas, and brazil nuts from DailyMail
• Blueberries, sardines, spinach, pistachio, dark chocolate, red bell peppers, beans, egg whites, oats, and pumpkin from Joy Bauer
• Acai, allium family, barley, beans and lentils, buckwheat, green foods, hot peppers, nuts and seeds, sprouts, and yogurt and kefir from one of Oprah's doctors, Dr. Perricone 

Interesting that only three - broccoli, beans, salmon - are on multiple lists.  And several are very similar but not quite the same food, such as pistachios vs. nuts, yogurt vs. low fat or fat free yogurt, eggs vs. egg whites, and red bell peppers vs. hot peppers.  

Dinner last night... Superfood Salad
Spinach & Kale Salad w/ Cranberries, Walnuts, Apples 

So listing examples of superfoods makes it clear as mud for me, how about you? Let's focus on the commonalities of the above mentioned superfoods and maybe that will help with a more precise definition.  

• Nature-made - 37 of the 40 superfoods above, 93%, are directly from nature with the exceptions of yogurt, kefir and dark chocolate.  But we can break down these foods to find the benefits.  Dark chocolate, for example, is typically made of cacao beans, sugar, soy lecithin(preservative) and flavorings.  The benefits such as improves mood, brain function, and helps with PMS come directly from the cacao beans. If they listed cacao beans as a superfood, our nature-made super foods would increase to 95%. 
• Powerhouse of Nutrition - All of the foods above hold up to the fact that with one bite, you are receiving a pretty mean nutrition punch.  For example, blueberries are hydrating, help preserve memory and antioxidants.  Also kiwis have Vitamins A, C, E, fiber and potassium.  
• Low in calories, unless High in unsaturated fats - All of the items are low in calories, with a few exceptions - nuts, sardines and salmon. These are higher in calories because they are high in polyunsaturated fat, Omega 3's. Omega 3's are the essential fatty acids your body needs for brain function, to reduce inflammation and more. 

With all the information we gathered, even working backwards, we now have our own definition...

A superfood is a food that comes directly from nature with multiple nutritional benefits.  They are typically low in calories, unless they are high in unsaturated fats which will increase caloric intake while also increasing essential fatty acids. 

This definition will hopefully help you sift through the numerous articles offering the latest and greatest superfoods to be added to the previous 300 or more already listed.  More importantly, it will help you when you are at the grocery store to critically think about the items that you are purchasing for you and your family.  And most importantly, I think avocados, with the cape of course, meet the criteria and will be added to my superfood list. 

What, Why and How of Green Leafies

What vegetables are considered Green Leafy? 

Top 10 Green Leafy Vegetables include Spinach, Kale, Broccoli, Collards, Turnip Greens, Swiss Chard, Mustard Greens, Red and Green Romaine, Cabbage and Iceberg Lettuce according to WebMd. 

Why are they so good for you? 

1. High in calcium
2. High in magnesium
3. High in iron
4. Rich in potassium
5. Rich in phosphorus
6. Rich in zinc
7. High in Vitamin A
8. High in Vitamin C
9. High in Vitamin E
10. High in Vitamin K
11. High in fiber
12. High in folic acid
13. Helps reduce cholesterol
14. Rich in antioxidants
15. Combat plaque buildup in your mouth. 
16. Replenish alkaline mineral storage and helps to filter out pollutants that enter your body
17. Strengthens and purifies blood
18. Strengthens immune system 
19. Strengthens respiratory systems.
20. Promotes healthy intestinal flora
21. Improved liver functions
22. Improved gallbladder 
23. Improved kidney functions
24. Clear congestion especially in lungs by reducing mucus
25. May help prevent cancers such as leukemia.

How do I start adding them to my diet, today? 

Daily recommendation is 2 1/2 cups of vegetables for the average person, depending on one's caloric intake.   Do you eat enough? Chances are you don't. Only 26% of U.S. adults eat vegetables three times a day, according to this NY Times article referencing studies done by the Centers of Disease Control and Prevention. That's just not enough so here are a few of my tips on how to add more. 

Sunday night salad

We typically make salads out of romaine lettuce and spring greens. These are great choices but to include additional Green Leafy powerhouses such as kale, spinach or cabbage have been beneficial in nutrients as well as flavor. Also fresh broccoli as a topping adds a nice crunch.

Salads are not a side dish anymore but a main dish. This week we had a chopped salad, an Asian salad, a Southwest salad and a Caesar salad. When you change it up, it seems like a new and exciting dish each night, not just boring old salad. And when you make enough at dinner for the next day, it is an easy, quick and healthy lunch. 

Also, I make a fruit smoothie regularly for a mid-morning snack and include 2 cups of lightly chopped spinach.  See full recipe here. 

So now we know what vegetables are considered Green Leafies and they are nutritional powerhouses that have at least 25 healthy benefits for your body.  You also have a few ideas on how to get started in incorporating them into your diet. And keep in mind, start with small changes and listen to your body.  

Cardio vs. Weights

About a year ago, I started hearing chatter about the importance of performing your weight routine before your aerobic exercise, aka Cardio.  Well, I typically do the opposite, Cardio then strength training, but couldn't exactly pinpoint why this was my habit.  My initial thoughts were injury prevention, increased fat burn, more fun and ultimately it was just easier.  But was I really choosing to workout this way because it was easy? That just seemed wrong.  So I started with a little research, followed with some reflection and finished with new goals to enhance my routine.

First, key points in research... 

Benefits of Cardio before Weights
1) Warms up your body and your muscles which in turn does in fact help prevent injury

2) For endurance training, aka marathons than this sequence is most effective for your goal.

3) Some argue that it maximizes your burn and also your EPOC, excess post-exercise oxygen consumption or basically calorie burn after your workout.

Benefits of Weights before Cardio
1) Less energy remaining to lift weights and maximize your strength training workout

2) During strength training, you burn glycogen which is the energy stored in your muscles. When you perform cardio following, the only thing left to burn is your fat so in turn you maximize your fat burning potential.

3) Journal of Diabetes Care did a study in 2012 that showed that there were less severe drops in blood sugar hours after exercise was completed and if there were any drops, they were for a shorter period of time.  The study also showed that there were less low threshold(line of low blood sugar that can be dangerous) drops and had a quicker return to normal blood sugar levels.

Second, reflections on the research...

1) I am a runner and building my endurance is important, therefore cardio will continue to be a priority.  If you were a body builder or wanting to build significant muscle mass then the opposite would be the way to go. 

2) Sometimes it's hard for me to get the motivation to exercise, so whatever gets me started and gets me to finish I'm all for it.

3) Strength training can also reduce injury, increase EPOC, and increase fat burn during workouts.

Third, Goals...

1)The days that I cross train at the club, I will do a 5 minute warm up on the treadmill, weights and then finish with the elliptical or stair master.

2) On running days, I will continue to run first and follow with core work and push ups.

2) If I'm lacking energy on a day, I won't feel guilty about choosing the spin class rather than lifting weights. The cardio is what got me there and was much more beneficial than enjoying a repeat of The Big Bang Theory on my couch.

Although I cherish my routines, I also understand the importance of checking in from time to time and making sure they continue to have the same effectiveness and impact as when they were created.  I encourage you to change up your routine for a week or two and see the differences in how you feel, but as with anything, listen to your body and choose what feels right for you.

Less really more?

Recently there was a study done by researchers at the University of Alabama asking the question "Are 6 workouts a week better than 4?" As someone who tries to workout 6 days a week I must think that 6 is the correct answer. I mean 2 extra days of burning calories for at least an hour each day can't be bad right? What do you think?

While your thinking about it, let me explain how the study was done. The 72 women, ages 60-74, were randomly assigned to 3 groups who did both aerobic and strength exercise a determined number of times each week. The first group had a 1:1 ratio of strength and cardio each week, second group 2:2 and third 3:3. For all groups, the intensity increased during the 4 month period and the scientists did not ask the women to make any changes to their eating habits. All were equal in their increase of fat free mass, strength and aerobic fitness, and lost weight.

Compared to the start of the experiment, only two groups increased their calorie burn during their everyday lives. The 4 day group by 225 calories each day and the 2 day group by 100 calories each day. The 6 day group? They in fact decreased their calories burned by 200 each day. The research showed that the women who exercised 2 and 4 days had more time and energy overall. The 6 days a week group looked for shortcuts, such as taking the elevator instead of the stairs, because they felt they didn't have the time or energy.

Are the conclusions aligned with your thoughts? We often forget that we don't have to be chained to a treadmill or pumping iron to be effective in burning calories. Taking the stairs, parking away from the entrance, biking to work or store and participating in yardwork are just some examples of everyday activities that burn calories.

I cannot refute the scientific evidence yet it may take some time to completely change my workout plan. For now, I will try to reduce my workout schedule to 5 days a week to leave myself enough energy to walk my dog a little longer each day.

How will you apply the philosophy "Less is more?"