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| Power Style Wellness Connections |
5 Superfoods & 8 Powerfoods To Kick Up Your Diet
Remember to eat your vegetables, like your Mama told you, and live a long and
contented life.
By Marlee Mitchell
5 Sensational Superfoods
Superfoods increase the efficiency of our system to heal. Superfoods can also be
considered “tonics” because they are natural products that strengthen or invigorate
and tone our bodies, making them resilient to stress and injury. The more resilient we
are, the greater our ability to bounce back from stressors, both physical and mental.
1. Garlic is one of the most popular and pungent superfoods. Much data has
been published on the beneficial effect of garlic on heart disease, cancer, and
infectious diseases. By cooking with it, you get all these benefits from garlic by simply
adding it to your daily diet. You can buy a variety of garlic supplements: oil filled
capsules, capsules of deodorized oil, or tablets. These supplements offer
the same benefits as eating it but in a concentrated quantity. Garlic may help to treat
infection, protect circulation, and fight various forms of toxins.
2 Sprouts are widely available in health food stores and are easy to grow. You want to
make sure your sprouts are very fresh. Great sprouts to try are from the seeds of
broccoli, radish, mung bean, sunflower (one of my favs), onion, and garlic. You can
sprout just about any seed, whether vegetable, grain, or herb (mustard and fennel).
You should buy them at a place that replenishes them often. A fresh sprout is crisp
and the root moist and white. Or find out how to grow your own sprouts via the internet.
3 Wheatgrass is considered a king of all juices. It has the highest beta-carotene and
chlorophyll content of all juices. It is one of the best detoxifiers and blood purifiers
available. It contains many vitamins, minerals, and proteins. Wheatgrass is offered as
a juiced item at juice and smoothie bars. Many people have asked me how I can stand
the taste. To me, it tastes like, well, grass. I usually chase it down with a fruit/ veggie
juice or smoothie. At Java Juice, they offer a slice of lemon to suck on
after you “shoot” the wheatgrass juice. For me, I’ve always gone with the entire
experience with the knowledge that the stuff is so good for me, and the taste doesn’t
last long so the benefits of the wheatgrass far outweigh any distaste.
4 Yogurt and kefir
are two of the few often recommended animal-derived complete protein sources for
frequent use in the diet. The French call yogurt “the milk of eternal life.” Plain yogurt is
milk of any kind that has been thickened by “good” bacteria, such as Lactobacillus
acidophilus. Yogurt is superior to milk in many ways. Each 8-oz. serving provides 30 to
45 percent of the RDA for calcium. Yogurt protein is much more digestible than milk.
Many lactose intolerant people can eat yogurt with no discomfort. Yogurt is an
outstanding source of protein, calcium, potassium, vitamins B6 and B12, niacin (B3),
and folic acid. Kefir is a cultured milk product similar to yogurt but has a smaller curd
than yogurt, and is more liquid and contains additional beneficial bacteria not found in
yogurt. Not all yogurts and kefirs are healthy. Many on the shelf contain added sugars,
preservatives, or thickeners. Make sure the label includes the phrase active yogurt
cultures, living yogurt cultures, or contains active cultures. Plain yogurt is the
healthiest and most digestible form. Today you can buy yogurt made from soy or rice,
for those who can’t eat dairy.
5 Mushrooms, especially the reishi, were considered by ancient Asian herbalists to be
the most beneficial of all medicines. Emperors of Japan believed the reishi granted
them immortality. Today, the Japanese government officially recognizes the reishi
mushroom as a substance for treating cancer. Maitake mushrooms are another
promising fungi with similar immune enhancing properties and powerful anti-cancer
agents. In combination with chemotherapy, they can increase the effectiveness of
lower doses of Western drugs and protect the immune system from toxic damage. You
can buy tablets and capsules of maitake extract, as well as reishi, in health food
stores. Shiitake is delicious and nutritious. Shiitakes contain protein, free amino acids,
lipids, fiber, vitamins B12, B2, and C. Extracts of Shiitake mushrooms contain two
extracts that may inhibit tumors and viruses.
8 Palatable Powerfoods
Powerfoods give you energy, a “kick” if you will, and help to maintain your energy all
day long. They should be organic, low on the glycemic index, and are often
antioxidants, to optimize energy and encourage weight loss. They range from almonds
and seeds, to spinach and salmon.
1 Olive Oil is one of the healthiest vegetable oils
and central to the Mediterranean diet. It contains polyphenols that may lower blood
pressure. It causes less artery problems than other vegetable oils.
2 Salmon offers the benefits of cold-water fish, helping reduce the chance of heart
ailments. Fish oil is an anti-inflammatory which may help relieve the symptoms of
rheumatoid arthritis.
3 Spinach is a nutritional bonanza, as one nutritionist says. It has properties that help
prevent the body’s cells from undergoing mutation, lowers the risk of lung
cancer, and blocks formation of potent carcinogens. It is packed with key nutrients.
4 Brazil Nuts are among the best sources of selenium, an important cancer-fighting
mineral that also supports the heart.
5 Watermelon is considered a powerfood because of its high content of lycopene,
considered to be an active cancer-fighting compound and critical for prostate health.
Blueberries have astonishing antioxidant power! They are also rich in vitamin C and
fiber. Tomatoes are full of lycopene. Apples are a good source of Quercitin, a
phytochemical that helps relieve allergy symptoms, and because they contain fiber and
fructose (a fruit sugar) they are low on the glycemic index. Berries contain lypocene
and ellagic acid, phytochemicals that help prevent
cell damage that may lead to cancer.
6 Brown Rice is powerful because it helps balance blood sugar. It is in the middle of
the glycemic index and contains fiber. It contains bone-building minerals and mood-
enhancing B vitamins. Chickpeas, also known as garbanzo beans, are one of the
easiest-to-digest beans. They provide vitamin C, and double the amount of iron than
other beans. All legumes are well-known for fighting disease.
7 Flaxseed is rich in fiber, which lowers cholesterol, prevents constipation, and keeps
blood sugar levels steady. Flaxseeds and flaxseed oil are among the best sources of
Omega-3 fatty acids. Omega-3s in flaxseeds ease inflammation and improve mood.
8 Green Tea is rich in polyphenols, strong phytochemicals that fight free radicals,
helping to prevent ailments such as heart disease and cancer. New research suggests
that polyphenols may stimulate weight loss by boosting metabolism.
Marlee Mitchell, chef, started finding ways to fit more nutritious food into her life after
her battle with cancer. You can reach her at marleemitchell@iamtodayswoman.com)
Remember to eat your vegetables, like your Mama told you, and live a long and
contented life.
By Marlee Mitchell
5 Sensational Superfoods
Superfoods increase the efficiency of our system to heal. Superfoods can also be
considered “tonics” because they are natural products that strengthen or invigorate
and tone our bodies, making them resilient to stress and injury. The more resilient we
are, the greater our ability to bounce back from stressors, both physical and mental.
1. Garlic is one of the most popular and pungent superfoods. Much data has
been published on the beneficial effect of garlic on heart disease, cancer, and
infectious diseases. By cooking with it, you get all these benefits from garlic by simply
adding it to your daily diet. You can buy a variety of garlic supplements: oil filled
capsules, capsules of deodorized oil, or tablets. These supplements offer
the same benefits as eating it but in a concentrated quantity. Garlic may help to treat
infection, protect circulation, and fight various forms of toxins.
2 Sprouts are widely available in health food stores and are easy to grow. You want to
make sure your sprouts are very fresh. Great sprouts to try are from the seeds of
broccoli, radish, mung bean, sunflower (one of my favs), onion, and garlic. You can
sprout just about any seed, whether vegetable, grain, or herb (mustard and fennel).
You should buy them at a place that replenishes them often. A fresh sprout is crisp
and the root moist and white. Or find out how to grow your own sprouts via the internet.
3 Wheatgrass is considered a king of all juices. It has the highest beta-carotene and
chlorophyll content of all juices. It is one of the best detoxifiers and blood purifiers
available. It contains many vitamins, minerals, and proteins. Wheatgrass is offered as
a juiced item at juice and smoothie bars. Many people have asked me how I can stand
the taste. To me, it tastes like, well, grass. I usually chase it down with a fruit/ veggie
juice or smoothie. At Java Juice, they offer a slice of lemon to suck on
after you “shoot” the wheatgrass juice. For me, I’ve always gone with the entire
experience with the knowledge that the stuff is so good for me, and the taste doesn’t
last long so the benefits of the wheatgrass far outweigh any distaste.
4 Yogurt and kefir
are two of the few often recommended animal-derived complete protein sources for
frequent use in the diet. The French call yogurt “the milk of eternal life.” Plain yogurt is
milk of any kind that has been thickened by “good” bacteria, such as Lactobacillus
acidophilus. Yogurt is superior to milk in many ways. Each 8-oz. serving provides 30 to
45 percent of the RDA for calcium. Yogurt protein is much more digestible than milk.
Many lactose intolerant people can eat yogurt with no discomfort. Yogurt is an
outstanding source of protein, calcium, potassium, vitamins B6 and B12, niacin (B3),
and folic acid. Kefir is a cultured milk product similar to yogurt but has a smaller curd
than yogurt, and is more liquid and contains additional beneficial bacteria not found in
yogurt. Not all yogurts and kefirs are healthy. Many on the shelf contain added sugars,
preservatives, or thickeners. Make sure the label includes the phrase active yogurt
cultures, living yogurt cultures, or contains active cultures. Plain yogurt is the
healthiest and most digestible form. Today you can buy yogurt made from soy or rice,
for those who can’t eat dairy.
5 Mushrooms, especially the reishi, were considered by ancient Asian herbalists to be
the most beneficial of all medicines. Emperors of Japan believed the reishi granted
them immortality. Today, the Japanese government officially recognizes the reishi
mushroom as a substance for treating cancer. Maitake mushrooms are another
promising fungi with similar immune enhancing properties and powerful anti-cancer
agents. In combination with chemotherapy, they can increase the effectiveness of
lower doses of Western drugs and protect the immune system from toxic damage. You
can buy tablets and capsules of maitake extract, as well as reishi, in health food
stores. Shiitake is delicious and nutritious. Shiitakes contain protein, free amino acids,
lipids, fiber, vitamins B12, B2, and C. Extracts of Shiitake mushrooms contain two
extracts that may inhibit tumors and viruses.
8 Palatable Powerfoods
Powerfoods give you energy, a “kick” if you will, and help to maintain your energy all
day long. They should be organic, low on the glycemic index, and are often
antioxidants, to optimize energy and encourage weight loss. They range from almonds
and seeds, to spinach and salmon.
1 Olive Oil is one of the healthiest vegetable oils
and central to the Mediterranean diet. It contains polyphenols that may lower blood
pressure. It causes less artery problems than other vegetable oils.
2 Salmon offers the benefits of cold-water fish, helping reduce the chance of heart
ailments. Fish oil is an anti-inflammatory which may help relieve the symptoms of
rheumatoid arthritis.
3 Spinach is a nutritional bonanza, as one nutritionist says. It has properties that help
prevent the body’s cells from undergoing mutation, lowers the risk of lung
cancer, and blocks formation of potent carcinogens. It is packed with key nutrients.
4 Brazil Nuts are among the best sources of selenium, an important cancer-fighting
mineral that also supports the heart.
5 Watermelon is considered a powerfood because of its high content of lycopene,
considered to be an active cancer-fighting compound and critical for prostate health.
Blueberries have astonishing antioxidant power! They are also rich in vitamin C and
fiber. Tomatoes are full of lycopene. Apples are a good source of Quercitin, a
phytochemical that helps relieve allergy symptoms, and because they contain fiber and
fructose (a fruit sugar) they are low on the glycemic index. Berries contain lypocene
and ellagic acid, phytochemicals that help prevent
cell damage that may lead to cancer.
6 Brown Rice is powerful because it helps balance blood sugar. It is in the middle of
the glycemic index and contains fiber. It contains bone-building minerals and mood-
enhancing B vitamins. Chickpeas, also known as garbanzo beans, are one of the
easiest-to-digest beans. They provide vitamin C, and double the amount of iron than
other beans. All legumes are well-known for fighting disease.
7 Flaxseed is rich in fiber, which lowers cholesterol, prevents constipation, and keeps
blood sugar levels steady. Flaxseeds and flaxseed oil are among the best sources of
Omega-3 fatty acids. Omega-3s in flaxseeds ease inflammation and improve mood.
8 Green Tea is rich in polyphenols, strong phytochemicals that fight free radicals,
helping to prevent ailments such as heart disease and cancer. New research suggests
that polyphenols may stimulate weight loss by boosting metabolism.
Marlee Mitchell, chef, started finding ways to fit more nutritious food into her life after
her battle with cancer. You can reach her at marleemitchell@iamtodayswoman.com)
