Super Foods Challenge - Can you add these to your diet to boost your health?

Chemo Warrior, Cancer Combatant: Healing Through Whole Foods
SUPERFOOD
CHALLENGE
Can you add these 25 foods to your diet?
 25 foods & why they’ve earned the title “super”
 Tips to add these to your diet

#1 Alliums Alliums, the botanical family
that includes leeks, onions,
and garlic, can help lower
blood pressure and
cholesterol levels. Research
suggests they inhibit the
growth of prostate,
stomach, and colon cancer
cells. They also have
antibiotic properties—so
they can ward off germs.
Don’t worry
about garlic
breath!
Generously use
alliums to season
savory dishes.
TIP

#2 Apples An
apple
a
day
can

keep
the
doctor

away.
Apples
contain

querce6n,
an

an6oxidant
that
may

reduce
your
risk
of

lung
cancer.
Pack an apple
with you when
you leave the
house or slice
and dip into
peanut butter for
a treat.
TIP
www.ChemoBites.com

#3 Avocados Avocados
contain
the
best
kind
of

fat
(monounsaturated
oleic
acid)

and
help
your
body
block
the

absorp6on
of
bad
fats

(cholesterol).
They're
high
in

lutein,
which
aids
eyesight,
and
in

potassium
and
folate,
which
may

reduce
the
risk
of
stroke
and

cardiovascular
disease.
And

they're
low
in
pes6cides.

Add avocados to
smoothies for a
rich, creamy
drink. Or make a
batch of
guacamole.
TIP

#4 Bee Pollen Avocados contain
monounsaturated oleic acid
and help your body block
the absorption of bad fats
(cholesterol). They're high in
lutein, which aids eyesight,
and in potassium and folate,
which may reduce the risk
of stroke and cardiovascular
disease. And they're low in
pesticides.
Use as a garnish
over oatmeal,
yogurt, cereal,
soups, and salads or
blend a bit of pollen
into your favorite
salad dressing
TIP

#5 Beets A good source of fiber,
beets keep your digestive
system running smoothly.
They also contain iron,
essential for red blood
cell production, as well as
potassium and folate,
known respectively for
regulating blood pressure
and protecting your
heart.
Prepare a few
pounds of beets at
once and then
enjoy them
throughout the
week in salads and
side dishes.
TIP
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#6 Blueberries Fresh or frozen, blueberries
have high levels of
antioxidants, which combat
the damage done by
inflammation. Anthocyanins,
the natural plant
compounds that give
blueberries their deep color,
may have anti-diabetic
effects as well. New
research suggests
blueberries might protect
the heart muscle from
damage.
Enjoy year-round.
Savor the fresh
berries in the
summer on salads or
as a snack. Add
frozen berries to
smoothies.
TIP
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#7 Brussels
Sprouts
One cup of these
contain your full
recommended dietary
allowance of vitamins
C and K. They have
more glucosinolates -
compounds that
combat cancer and
detoxify our bodies -
than any other
vegetable.
Try raw shredded
Brussels sprouts
added to a green
salad or enjoy
sautéed with lots of
garlic
TIP
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#8 Chickpeas Chickpeas are a good
source of carbohydrates
and protein and have
significant amounts of all
the essential amino acids,
which can be
complemented by
adding cereals to the
daily diet.
Roast chickpeas
with a spice blend
for a savory-salty-
crunchy fix. Toss a
top a salad or grab
a handful
TIP

#9 Cinnamon Cinnamon is the gold
medalist of the spice
rack, with one of the
highest antioxidant
levels of all herbs and
spices. It also has a
positive effect on blood
glucose levels, so
adding it to foods can
keep you feeling
steady and satiated.
Sprinkle on oatmeal
and cereal. Add an
extra teaspoon to
baking recipes.
Spice up a
smoothie with a
spoonful or two.
TIP
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#10 Dark
Chocolate
Chocolate is high in
flavonoids, substances that
have been shown to
improve blood flow,
suppress coughs, improve
memory, and give you
hydrated, smooth skin. The
high antioxidant levels make
it a perfect indulgence.
Always keep a bar
or two in the fridge
and enjoy a bite
after dinner.
TIP

#11 Edamame One cup has a
whopping 22 grams
of plant protein, as
well as lots of fiber,
folate and
cholesterol-lowering
phytosterols.
Serve up as a snack
or an appetizer or
add to a salad or
sauté.
TIP
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#12 Flax Seed Flax is rich in mega-3
fatty acids that speed
up cell metabolism and
reduce inflammation in
the body, reducing
triglyceride levels and
lowering blood
pressure. One of the
easiest ways to get
them is from ground
flaxseed.
Buy whole and
ground at home to
retain nutrients.
Sprinkle on oat meal
or add to pancake
batter.
TIP
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#13 Honey Honey acts as an
antioxidant, a substance
that can prevent the
effects of free radicals.
Honey also contains
oligosaccharides, which
increase the number of
good bacteria in the
colon. The color of honey
is relevant: the darker the
honey the more
antioxidants it contains.
Drizzle on top of
yogurt and fruit.
Add a generous
spoonful to tea.
Make a peanut
butter & honey
sandwich.
TIP
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#14 Nutritional
Yeast
It’s a great source of
protein and fiber and is
also among the only
vegan-friendly sources
of vitamin B12, which is
essential for normal
brain and nervous-
system function but
found mostly in meat
and dairy products.
Movie night! Toss a
few tablespoons on
top of popcorn with
garlic salt.
TIP
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#15 Oats The fiber in oats lowers total
cholesterol and LDL
cholesterol, or the bad type
of cholesterol. With every 1
percent reduction in LDL
cholesterol, heart-disease
risk is lowered 1 to 3 percent.
Oats also contain plant
chemicals that have
antioxidant properties.
Swap sugar coated
cereals for hot oats
sweetened with
honey. Make a
batch of oatmeal
cookies for a treat.
Try home-made
granola.
TIP
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#16 Pumpkin
Seeds
Pumpkin Seeds are
packed with tryptophan,
an amino acid that aids
in the production of
serotonin, a mood-
regulating
neurotransmitter. Pumpkin
seeds also offer more
than five times as much
magnesium per cup than
sunflower seeds.
Add to trail mix or
roast with
seasonings for a
salty, savory snack.
Garnish a salad with
seeds. Add to
bread recipes.
TIP
www.ChemoBites.com

#17 Salmon Salmon is packed with
omega-3 fatty acids,
which are beneficial fats
that can improve heart
health. Salmon is also
protein-rich. Choose wild
over farmed salmon,
which has been shown to
contain elevated levels of
contaminants and is
artificially colored
One word:
Sushi
TIP
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#18 Seaweed Sea-grown vegetables
are packed with
omega-3 fatty acids,
which may prevent
sudden heart attack and
stroke. Seaweed is also
full of important minerals,
such as bone-friendly
calcium and magnesium,
as well as iron, potassium,
iodine, and zinc.
Take sheets of nori—the
kind they use for sushi.
Layering on some
cooked brown rice and
sliced vegetables. Roll it
together to make a
quick lunchtime wrap
TIP
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#19 Shitakes Long a symbol of longevity
in Asia because of their
health-promoting properties,
shiitake mushrooms have
been used medicinally by
the Chinese for more than
6,000 years.Recent studies
have shown the ability of
shiitake mushrooms to help
protect us against
cardiovascular diseases.
Thinly slice and add to
a Thai curry coconut
soup and keep it raw
and garnish a salad
with these beauties.
TIP
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#20 Spinach Spinach is low in
calories and high in
nutrients. Research has
shown that spinach
aids in the prevention
of age-related macular
degeneration,
cataracts, some
cancers and
cardiovascular disease.
Enjoy a spinach salad
topped with other
super foods like walnuts
and blueberries. Or
make a green
smoothie with a few
handfuls of leaves.
TIP
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#21 Sweet
Potatoes
Half of a large
baked sweet
potato delivers
more than 450% of
your daily dose of
vitamin A, which
protects your vision
and your immune
system.
Roast up or grill a few
sweet potatoes and
add them to meals
throughout the week as
a side dish. Enjoy hot or
cold.
TIP
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#22 Tea Tea can help you in
maintaining a healthy
weight. Green tea may
help you see better
and white tea can help
you look younger while
black tea can help to
reduce stress levels. It
may help you fight
diabetes.
Swap coffee for
tea. Replace your
afternoon snack
with a cup of tea.
Enjoy an after
dinner drink.
TIP
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#23 Turmeric Studies show that turmeric
may help fight infections
and some cancers, reduce
inflammation, and treat
digestive problems. Turmeric
has been used in both
Ayurvedic and Chinese
medicine to address these
ailments. Curcumin is also a
powerful antioxidant.
Antioxidants can fight free
radicals and may reduce or
even help prevent some of
the damage they cause.
Turmeric is a
popular spice in
Indian food. Treat
yourself to take-out
curry.
TIP
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#24 Walnuts Nuts are an excellent
source of protein, fiber
and vitamin E. Walnuts
are the only nuts that
contain a significant
amount of omega-3s,
and are known for their
high antioxidant
activity.
Eat them by the
handful or make a
batch of trail mix. Add
to home-baked muffins
or crush up and mix in
with oatmeal.
TIP
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#25 Wine Red wine, in moderation,
has long been thought of
as heart healthy. The
alcohol and certain
substances in red wine
called antioxidants may
help prevent heart
disease by increasing
levels of "good"
cholesterol and
protecting against artery
damage.
Enjoy a glass with
dinner or try cooking
with wine. A red table
wine cooks up nicely
into pasta sauce.
TIP
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SOURCES
 www.realsimple.com/food-‐recipes/shopping-‐storing/food/superfoods-‐00100000096401/index.html

 www.thedailygreen.com/healthy-‐ea6ng/eat-‐safe/super-‐foods-‐44030408#slide-‐1

 www.huffingtonpost.com/2013/09/14/best-‐superfoods-‐disease-‐figh6ng-‐foods_n_3824803.html

 www.health.com/health/gallery/0,,20475957_10,00.html

 www.womansday.com/health-‐fitness/nutri6on/eat-‐healthy-‐america-‐52-‐superfoods-‐25519

 www.oprah.com/food/Superfoods-‐Ingredients-‐and-‐Recipes-‐for-‐a-‐Healthy-‐Diet/2#ixzz2fHcN32e8hYp:

 www.superfoodsrx.com/superfoods/cinnamon/

 hYp://www.whfoods.com/genpage.php?tname=foodspice&dbid=49

 hYp://www.ncbi.nlm.nih.gov/pubmed/22916806

 hYp://www.whfoods.com/genpage.php?dbid=122&tname=foodspice

 hYp://www.huffingtonpost.com/kris6n-‐kirkpatrick-‐ms-‐rd-‐ld/tea-‐health-‐benefits_b_3504917.html

Super Foods Challenge - Can you add these to your diet to boost your health?

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