Tuesday, February 24, 2009

Five Super Foods to Include In Your Meal Plans

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.

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