Which Superfoods are Worth Your While?

 Nobody likes to myth bust more than I do. And so, when I recently spoke to Domino magazine about superfoods (and affordable substitutes) I was ready to offer full-on snark. However, as I reviewed each item on the list, I was reminded that many of these foods are heralded as super for a reason. Additionally, I believe foods can send subliminal messages. Perhaps, when we’re eating goji berries we feel we’re on our nutrition game. So, let’s have a look at these alleged superfoods…

 Hemp seeds hemp seeds have a combo of good, essential fats (essential means body cannot produce). One type of fat in hemp seeds are omega 3’s.  You’re probably acquainted with those good fats found in salmon and other fatty fish. But hemp also has GLA’s. GLA’s are great for healthy skin and hormone health; they are good omega 6’s. These GLA’s aren’t founding traditional foods. So, while you can get omega 3’s in fatty fish, walnuts and chia seeds,  GLA’s are usually supplemented in evening primrose or borage oil.

Worth it? Yes, particularly for women for PMS, hair or nail health.

Goji berries – even though superfoods seem trendy to us, most of them have a long history of use. Gojis have been used for thousands of years. Goji berries have beneficial effects on your blood sugar. They’re also important for eye health, as the antioxidants in goji’s can prevent macular degeneration. And any couple concerned with fertility should go goji, they benefit both sperm health and ovulation.

Worth it? Yes, for fertility, eye health and weight control.

Moringa- moringa is definitely having a moment. My issues with moringa are that a) the actual research is scant and b) that it tastes horrible. I did purchase some moringa powder to play with, will circle back. It’s rich in C, B6 and iron and has some diuretic effects.

Worth it?  I’m curious but unconvinced.

Bee pollen- I feel bee pollen should get more attention. Perhaps the reason it doesn’t is that it’s expensive to produce and not an inexpensive item to purchase. Bee pollen has natural, anti-bacterial properties. It also good for allergy sufferers. If you’re scanning this list for the superfood to help your metabolism, I’d pick pollen.

Worth it? Yup for immunity, allergies and weight loss.

*also some evidence it’s helpful for those TTC.

 Chia seeds- chia seeds have almost become commonplace, in healthy circles, with good reason. Chia seeds are LOADED with fiber and contain omega 3’s. They are natural hunger busters because of their ability to swell in liquid. I use our Cocochia (chia, coconut and probiotics) almost daily. 

Worth it? Yes, chia helps appetite, constipation and is a non-fish source of omega 3

As you can see, different superfoods make sense depending on your goals and needs. And although basics aren’t as sexy, if you aren’t regularly eating greens, drinking water and sleeping, 7 hours or more per night, start there first, before getting super.

Which superfoods to you use? Any I didn’t mention that you’re curious about?

Superfruits or Super hype?

Source: NY Times, is this in your fruit bowl?

Recently, I was contacted by one of my favorite writers who was working on a story about superfruits.  She asked me if I had time for an interview and said “I'll be talking to some hard core sciencey types, but also was wondering if I could get your Laurenly real world insight (a la, "do you really think a Dunkin Donuts Acai Slushee will keep cancer at bay?"). While I was fairly very insulted not to be regarded as “hard core and sciencey” (why did I bother with the whole Masters of Science? Do I need a PhD?) I obliged. My Laurenly opinions:

Most fruits are super:

When it comes to produce (and not gummy candy or “juice” drinks) brightly colored means beneficial. There are food trends much like fashion trends. While we’re hearing about maxi skirts, minis are just fine. The same goes for acai and blueberries. Just because something is familiar doesn’t mean it is inferior.

Don’t look to vodka for your vitamins:

Did you see the article, last month, in the New York Times about Dragon fruit? There’s a new superfruit on the block (see photo above, not sure I want to eat that). “Skyy is introducing a dragon-fruit-flavor vodka spring. Celestial Seasonings, the Colorado-based stalwart of herbal infusions, recently began pairing powdered dragon fruit with green tea. There’s a Sumatra Dragon fruit version of Bai, a thirst quencher made from the unroasted fruit of the coffee plant; a line of Lite Pom that blends a few swigs of dragon fruit with pomegranate juice; and a new pitaya-tinged cream liqueur called Dragon Kiss.”

This is where popularity turns into perversion. To answer the question above, nothing at a doughnut shop is improving your health. The same goes for flavored vodka with a smidgen of fruit (the real sign a superfruit has arrived). Quality counts and if you sample superfruits seek out a something as close to the original source as possible.

Superfruits and foods may be new to us but not necessarily new:

Though superfruits may seem to suddenly pop up, many of them have been consumed for thousands of years. I am a big Goji berry fan (though a client almost ruined them for me saying they taste like feet). Lest you think superfruits are only about heart health and cancer prevention gojis are also sexual tonics. I wrote about them last year for Valentines Day. I love the cocoa dusted gojis.

Pomegranates are also on my shopping list when they are available. With a family history of heart disease, I put on rubber gloves and shell those slippery seeds. I also add an ounce of pure pomegranate juice to seltzer every so often.

What ever happened to eating seasonally and locally?

It’s strange to me that on one hand we’re encouraging people to shop at farmers’ markets and join CSA’s. In another breath we’re mentioning mangosteen. There’s no mangosteen at my local market or anywhere close. There are delicious fruits and vegetables that I recognize and can pronounce. 

It’s fine if you want to try dragon fruit (though the Times didn’t rave about it’s taste despite its “good looks”), just don’t forget about the plums, blackberries and cherries that are all “super” right now.

What’s your verdict on superfruits- super or hyped? What’s the most silly superfruit use you’ve seen? Have you tried goji berries, acai or dragon fruit?

Olympian Nutrition

With the opening ceremony of the Vancouver Olympics less than 12 hours away, I have sports on my brain. I’ll admit it, I’m a little bit of an Olympics junkie. And I don’t stick to the mainstream sports, I will watch anything and everything and even like curling and the sport where they ski and then shoot though clearly the name of this sport didn’t stick with me. As a nutritionist, it amazes me that many athletes train a good part of their lives fine-tuning their training, clothing and nutrition only to board a plane and stay in an Olympic village where Mc Donald’s and Coco Cola are strongly represented. A place where the main catering is done by Sodexho, one of the companies Michelle Obama is working with as their unhealthy offerings in schools are contributing to childhood obesity. The Olympians do have a password which allows them to view the nutritionals (amount of carbs, fat, protein, fiber, vitamins and minerals) in various food items but it still makes me nervous.

So for Lindsey and Shaun in Vancouver and all the rest of you, here are my top 5 training foods for winter sports:
1. Quinoa- chances are, you’ve been hearing a lot about quinoa lately with good reason. Quinoa is a good carb and the type of carb athletes need. The Incas considered quinoa like gold because of the stamina it provided their warriors. Quinoa and fruit makes a great breakfast or stir quinoa into soups. Quinoa cooks in 15 minutes and is high in fiber and protein.
2. Chard is a great source of iron. Iron transports oxygen through your body and helps prevent anemia. Chard is also rich in calcium for bone health and a respectable source of Vitamin C, important for winter immunity. Try to have one leafy green (kale, chard, bok choy, spinach) daily.
3. Turmeric is a wonder spice. It’s a potent anti-inflammatory and athletes should use it more. Turmeric is found in prepared yellow mustards and many Indian dishes. Turmeric also works well with cauliflower, on eggs and in dips. Lindsey, I know you have a muscle injury, turmeric may help! I recently posted a great recipe using turmeric.
4. Goji Berries are also known as wolfberries. Goji berries are a fantastic antioxidant. Antioxidants help to repair some of the wear and tear on your body from exercise. In Chinese medicine gojis are known to promote lung health, useful for winter training. Eat gojis as a snack, steep in teas and add to oatmeal water. Gogis also have an added “Valentine’s" bonus.
5. Pumpkin Seeds- seeds are often overlooked and important for your training diet. Pumpkin seeds are high in zinc, another crucial immune-system helper. Try my Training trail mix.
TRAINING TRAIL MIX: combine 1 cup goji berries, ½ cup dark chocolate chips or cacao nibs, 1 cup pumpkin seeds, 1 cup walnuts and ½ cup unsweetened shredded coconut. Mix well and store in an air-tight container. Serving= a small handful or ¼ cup.

What are your favorite winter training foods? Any pre or post-workout staples you want to share?