Posts tagged: healthy foods

The Top 20 Ranked Foods For Overall Health And Fitness

The Top 20 Ranked Foods For Overall Health And Fitness
Graphic © herbshealthhappiness.com

This “Top 20” list of super-healthy foods is a perfect foundation for a healthy “real food” based diet. These foods are all ranked very high on the ANDI scale (an excellent system for rating nutrient profiles of foods). These foods are highly regarded as very well suited to optimal health, peak fitness and high performance – both mental and physical! Take a screenshot, make a printout or simply save this post to your social media for when you next go shopping. 🙂

The ANDI scale is very interesting, it stands for Aggregate Nutrient Density Index and was created by Dr. Joel Fuhrman, author of the Nutritarian Handbook & ANDI Food Scoring Guide (affiliate link), in order to show how popular foods stack up in terms of micronutrient density per calorie. The ANDI scale gives a score to common foods of all types, based on their nutrient profile and in particular the amount of actual nutrients per calorie. The ANDI scale measures 34 of the most important nutritional factors and assigns foods a score from 1 to 1000. The most nutrient-dense foods, such as cruciferous vegetables, score 1000.

These foods were chosen for their high antioxidant profile, low acidity, low sugar, and overall high nutrient profile.

This is your stay-alive-and-kicking plan right here! If you build your diet around these foods, according to the report, you will provide your body with the foundation required for a high level of overall fitness. You would be likely to have the least trouble maintaining a great athletic physique! Bonus points for keeping it organic.

HERE IS THE LIST OF The Top 20 Ranked Foods For Overall Health And Fitness:

Chicken
Salmon
White Fish
Lean Beef
Kale
Carrots
Sweet or White Potatoes
Rice
Whole Eggs (yes including the yolks!)
Blueberries
Swiss Chard
Arugula
Red Peppers
Romaine Lettuce
Broccoli
Asparagus
Spinach
Tomatoes
Oranges
Pomegranate

Runners-up? Don’t forget these other highly nutritious foods:

Coconut
Turmeric
Garlic
Ginger
Raspberries
Onions
Cacao
Cabbage
Pumpkin seeds
Chia seeds

How many of these are in your regular diet? I am taking this list shopping with me tomorrow!

Also worth observing is what is NOT on this list. You won’t see bread, cakes, fries, burgers

Note – this amazing list of super-healthy foods was inspired by Mike Cernovich’s best selling book Gorilla Mindset: How To Control Your Thoughts And Emotions, Improve Your Health And Fitness, Make More Money And Life Life On Your Own Terms (affiliate link)

Further reading: https://www.drfuhrman.com/learn/library/articles/95/andi-food-scores-rating-the-nutrient-density-of-foods

Bowl Of Cereal Vs. Organic Apple & Grapefruit

Bowl Of Cereal Vs Organic Apple & Grapefruit
Graphic: © herbs-info.com. Images source – Pixabay (PD).

In the words of nutritionist Adelle Davis, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”

Breakfast is rightfully regarded as the most important meal of the day – it makes us happier, lowers the risk of Type 2 diabetes, boosts our cognitive performance, and prevents weight gain. [1][2][3][4] However, these health benefits have more to do with the content of your breakfast than the timing.

What is in a Bowl of Cereal?

As far as convenience is concerned, a bowl of cereal is an easy pick for most people – but at a cost. Cereals are often loaded with unhealthy carbohydrates, high-processed foods, unnecessary additives (e.g., preservatives), and sugars that may wreak havoc on your body.

Word of Advice: Ignore the marketing ploys and health claims in the commercials or on the front of the box. Always read the ingredients list before indulging in a bowl of cereal – the devil is in the detail! That said, there are several healthier alternatives such as whole foods (fruits, grains, vegetables, etc.) or dairy products.

What is in an Organic Fruit-Based Breakfast?

Rather than eating a bowl of cereal with questionable ingredients, consider single-ingredient foods such as grapefruits and apples.

As one of the most nutritious citrus fruits, grapefruit is rich in fiber, nutrients, and antioxidants. [5] A medium-sized grapefruit contains vitamin C (64% RDI), vitamin A (28% RDI), fiber (2 grams), low calories (52), protein (1 gram), magnesium, folate, thiamine, and potassium.

Likewise, a 182-gram apple is rich in fiber (4 grams), potassium (6% RDI), vitamin K, manganese, vitamin C (14% RDI), vitamin E, and B vitamins. Additionally, apples contain polyphenols (micronutrients packed with antioxidants), especially on the skin.

So, what is your choice? A bowl of cereal or organic apples and grapefruit?

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

[1] Breakfast Cereal and Caffeinated Coffee: Effects on Working Memory, Attention, Mood, and Cardiovascular Function http://www.sciencedirect.com/science/article/pii/S0031938499000256.

[2] Eating patterns and type 2 diabetes risk in older women: breakfast consumption and eating frequency http://ajcn.nutrition.org/content/early/2013/06/12/ajcn.112.057521.abstract.

[3] Effect of breakfast composition on cognitive processes in elementary school https://ase.tufts.edu/psychology/spacelab/pubs/MahoneyEtAl.pdf.

[4] Association between Eating Patterns and Obesity in a Free-living US Adult Population http://aje.oxfordjournals.org/content/158/1/85.full.

[5] Grapefruit, raw, pink and red, all areas Nutrition Facts & Calories https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1905/2.

I Really Don’t Want The Right To Know

I Really Don't Want The Right To Know
Graphic: © herbs-info.com. Image source – Pixabay (PD).

You are what you eat! The health of our bodies significantly depends on the drinks and foods we consume. With this in mind, are you aware of the ingredients you swallow every day? Does your food hinder your health or does it nourish your body?

Think about it: your family diet is one of the most significant determinants of the proper development and growth of your children. Even as we get older, the nutrients you consume help ward off health issues and give you the energy (physical and mental) to take on the challenges of adulting.

What do you know about the Food you Eat?

By noticing what you’re eating and feeding to your family, you become more aware of what your body needs – and this is the first step towards healthy eating. As a starting point, ask yourself these questions:

⦁ How much water do I drink every day?

⦁ Does my diet contain healthful vegetables and fruits?

⦁ Am I practicing mindful eating, whereby I pay attention to the eating experience? This also includes how you chew the food and appreciate the taste.

⦁ What is the size of my potions? And how frequently do I eat?

⦁ Do I always read the ingredient list of the packaging of the foods I buy?

⦁ Are nutrient-dense whole grains part of my diet?

⦁ Do I have a dietary plan to maximize my intake of necessary nutrients?

⦁ Does the food on my table contain unnecessary additives and preservatives?

⦁ Am I aware of ultra-processed foods and their health risks?

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.