The purpose of last week's challenge (logging food intake) was to raise awareness with regard to what you're putting in your body. This week, we'll address the fuel itself. The more nutritious or higher the quality of fuel that
you put in your body, the better you will feel (about yourself, state of
energy, productivity, etc). Hence, SuperFoods are in order! This happens to be my favorite term by the way.
In short, your challenge is to consume 3 SuperFoods (of the original 14) per day. These foods should of course be in lieu of other consumption, rather than in addition to (i.e. pumpkin bread/muffins INSTEAD of cookies, broccoli INSTEAD of mashed potatoes).
The 14 Original SuperFoods included in this challenge:
I will also share a bit more information about my own intake/approach for your own general knowledge.
My personal nutrition plan is a compilation of:
- High
intake of SuperFoods/Magic Foods (I try for 12 a day and plan to
transition to organic over time since many of those foods fall within
the Dirty Dozen)
- A limited intake of sugar (Sugar Busters)
- Proper
food combining (science based) and timing of intake / particular foods
based on your body's cycle (all derived from Fit for Life)
- Common Sense (much of that mapped out in the Fit for Life book as well and quite a comical read at times because of)
- Indulgence
/ Moderation.....easier to follow "plan" as a whole if allow self to
indulge now and again. Personally, I have 12
weaknesses......with Fountain Coke being at the top of that list. I
usually allow myself 3-4 indulgences per week, but that varies depending on the week, month, competition schedule, etc.
Additional references:
The second edition includes these additional SuperFoods (with sidekicks listed):
Apples - pears
Avocado - asparagus, artichokes, extra virgin olive oil
Dark Chocolate
Dried Superfruits - raisins, dates, prunes, figs, apricots, blueberries, cranberries, cherries, currants
Extra Virgin Olive Oil - canola oil
Honey
Kiwi - pineapple, guava
Onions - garlic, scallions, shallots, leeks, chives
Pomegranates - plums
SuperSpices: Cinnamon, Cumin, Garlic, Oregano, Thyme, Tumeric
Although
there is much overlap, I also consider "Magic Foods" to fall under the
category of SuperFoods. There are 57 in total - apples, avocado,
barley, beans, beef, berries, bran, broccoli, brown rice, brussels
sprouts, bulgur, cabbage, carrots, cauliflower, cheese, cherries,
chicken (and turkey), cinnamon, citrus fruits, coffee, eggplant, eggs,
fenugreek, fish, flaxseed, garlic, jerusalem artichokes, lamb, lemons,
lentils, melons, milk, nuts, oats, olive oil, onions, pasta, peaches
(apricots & plums), peanut butter, peas, pork, pumpernickel bread,
rye bread, seeds, shellfish, sourdough bread, soy foods, spinach, sweet
potatoes, tea, tomatoes, tumeric, vinegar, wheatberries, wheat germ,
whole wheat (bread and flour), yogurt.
