Super Foods for Supreme Health - Part 1
By Stephanie Big Eagle
Founder of ~One Oyate~
A healthy, well-balanced diet is essential to the vitality of the mind and the body. A diet high in wholesome variety, especially from vegetables, fruits, whole grains, digestible proteins, and omega-3 sources will do wonders for your health. Eating properly and nutritiously will maintain healthy weight, stabilize energy levels, and even contribute to clearer thinking and better moods. There are even foods which have been labeled as “Super Foods” which will add a boost to your well-being when incorporated regularly into your diet.
The Oxford English Dictionary defines super food as "a food considered especially nutritious or otherwise beneficial to health and well-being." Aaron Moss stated in the journal Nature Nutrition in the August edition of 1998, "Humans have many options when it comes to fueling their bodies, but the benefits of some options are so nutritious that they might be labeled as super foods." The Merriam-Webster dictionary defines them as “a super nutrient-dense food, loaded with vitamins, minerals, fiber, antioxidants, and/or phytonutrients”. Generally speaking, super foods refer to foods — especially fruits and vegetables — whose nutrient content confers a health benefit above that of other foods.
Super Foods Highlights
Whole Grains
Studies show a connection between whole grains and good health. Eating whole grains lowers total cholesterol levels and insulin levels which reduce the risk for heart disease. Eating two servings a day decreases the risk of type 2 diabetes and increases overall heart health. Examples of whole grains include brown rice, steel-cut oats, rolled oats, wild rice, buckwheat, quinoa, and cornmeal. Three or more servings a day are recommended for optimal results.
Berries
Not only are berries delicious, but they also contain many essential nutrients such as folate, vitamin C, fiber, and potassium, all without any saturated fat, cholesterol, or sodium! Anthocyanins are a type of antioxidant that make up the bright blues, reds, purples, and violet colors of certain berries. Blueberries, strawberries, blackberries, raspberries, pomegranate, and acai berries contain dozens of anthocyanins! Scientific studies show that including berries in your daily diet reduces the risk of heart disease, cancer, and diabetes. Four to five servings of fruits, especially berries, is a delicious way to strengthen your overall health and immunity!
Avocados
Avocados are one of the most nutrient-dense super food sources of fiber, vitamin B-6, vitamin C, vitamin E, vitamin K, potassium, zinc, iron, magnesium, and folate. They are also cholesterol and sodium free and contain carotenoids, a fat-loving class of compounds shown to be heart healthy and cancer fighting. Avocado is also excellent for skin and hair health, and is a delicious addition to your daily diet.
Leafy Greens
Leafy Greens such as spinach, kale, broccoli, collards, watercress, cabbage, and dark green leafy lettuces are excellent sources of essential nutrients such as iron, fiber, calcium, potassium, folate, and the vitamins A, C, and K. Some leafy greens, like spinach, even contain up to 21% protein, making them a great alternative to animal sources of protein! Leafy grains are good for improving brain functionality, digestion, and even visual performance. Three servings a day are highly recommended.
Nuts
Nuts such as almonds, walnuts, pistachios, pecans, and brazil nuts contain beneficial unsaturated omega-3 fatty acids, Vitamin E, copper, potassium, protein, and fiber. They are minimally processed foods which have been shown to lower cholesterol and give a “feeling of fullness.” Studies have shown that those who eat nuts have a body mass index that is lower than those who do not consume nuts. The high unsaturated fat content of nuts may stimulate fat metabolism thus helping to burn more calories! A handful a day is a great way to incorporate this super food into your diet.
Fish
Seafood super foods such as salmon, shrimp, mahi-mahi, tilapia, grouper, tuna, trout, clams, crab, and oysters are excellent sources of Omega-3 fatty acids, easily digestible proteins, calcium, zinc, and iron. Low in saturated fats and sodium, diets high in seafood sources are known to increase heart health, improve and support healthy brain functionality, and are excellent for pregnant and nursing women who need higher sources of nutrients and omega-3 fatty acids to support the growth of the fetus and a healthy baby after birth. At least two servings of seafood a week are essential to a healthy diet.
You are What you Eat!
These are just a few highlights of super foods known to increase overall health when included into your daily diet regime. It is easy to transform your life by altering the choices of what you put into your body. It is true... You are what you eat! If you want to be full of health, nutrients, vitamins, and vitality, ensure that your diet is full of foods which contain these elements! Stay tuned for Part 2 of this article for even more highlights of recommended super foods!
Some "super" food for thought!
Stephanie Big Eagle
Asst. Manager at Savage Workouts
My clients that have chosen to participate have also noticed incredible results. I've had clients lose over a 100 pounds on pretty much the same plan!
Studies show a connection between whole grains and good health. Eating whole grains lowers total cholesterol levels and insulin levels which reduce the risk for heart disease. Eating two servings a day decreases the risk of type 2 diabetes and increases overall heart health. Examples of whole grains include brown rice, steel-cut oats, rolled oats, wild rice, buckwheat, quinoa, and cornmeal. Three or more servings a day are recommended for optimal results. 
Not only are berries delicious, but they also contain many essential nutrients such as folate, vitamin C, fiber, and potassium, all without any saturated fat, cholesterol, or sodium! Anthocyanins are a type of antioxidant that make up the bright blues, reds, purples, and violet colors of certain berries. Blueberries, strawberries, blackberries, raspberries, pomegranate, and acai berries contain dozens of anthocyanins! Scientific studies show that including berries in your daily diet reduces the risk of heart disease, cancer, and diabetes. Four to five servings of fruits, especially berries, is a delicious way to strengthen your overall health and immunity! 
Seafood super foods such as salmon, shrimp, mahi-mahi, tilapia, grouper, tuna, trout, clams, crab, and oysters are excellent sources of Omega-3 fatty acids, easily digestible proteins, calcium, zinc, and iron. Low in saturated fats and sodium, diets high in seafood sources are known to increase heart health, improve and support healthy brain functionality, and are excellent for pregnant and nursing women who need higher sources of nutrients and omega-3 fatty acids to support the growth of the fetus and a healthy baby after birth. At least two servings of seafood a week are essential to a healthy diet. 
The most vital element of your overall health is defined by the Power of your Mind! If you believe you can... then you are already halfway there! If you know that you can... then you are there! Negative thoughts, doubts, and self-criticism cause depressing effects on your stamina and block the release of "happy" endorphins (neurotransmitters in your brain which send signals to the body, affecting its moods). It truly is all up to you, and only you, to take the first step towards becoming the warrior or warrior-ess you want to be! Concentrate on everything that is beautiful and positive about yourself, and ignore that which brings you down. Create daily affirmations such as: "I am capable of acheiving anything I dedicate myself to," or "I will, because I can." Try meditating in a quiet place or while practicing yoga, and say these positive affirmations to yourself over and over. You will be amazed when they become your reality!
Alcohol is obviously the biggest restriction of this diet. Physiologically is causes your metabolic and digestive systems to completely go out of whack. Detoxifying the alcohol becomes the biggest priority for the body at the expense of metabolizing fat or building muscle. So you cannot regenerate muscle tissue while under the influence of even .001 g of alcohol! It causes your muscles to atrophy, while your greater omentum (the sheet of fat that lies over your abdomen) stores more body fat.
