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Tag Archives: superfoods

  • If You Workout, You Need Superfoods. Here's Why.

    Have you ever truly taken the time to get to know what super foods really are? You've probably heard the term superfood thrown around before, but never fully appreciated what it meant. Today, hopefully that's about to change, and after reading this to the end, you have a newfound appreciation of what super foods are.

    Spoiler alert – super foods are simply foods that have an exceptional density in one or more nutrients. Now without further ado, let's see the exciting ways superfoods may benefit your body.

    Super Foods May Help Support Digestive Health

    The majority of superfoods are plant-based; being fruits, vegetables, and even some pseudo-plants such as the mushrooms.

    But how exactly do super foods contribute to digestive health? For one, is thanks to their amazing fibre content. The majority of fruits and vegetables are extremely high in soluble and insoluble fibre, which add bulk to food and shorten transit time of waste material through the body.

    This is a good thing, as shorter transit time prevents constipation. In addition to this is the fact that many plant-based super foods act as a source of nutrition for the probiotic bacteria, which surprisingly comprise about 70% of the body's innate innate immune system[i].

    Ensuring the health of these probiotic bacteria can help lower your risk of infections and many digestive issues.

    May Help Balance pH Levels

    Your body’s pH is a measure of the relative acid to alkaline balance, which under normal circumstances is supposed to be neutral to very slightly alkaline. Unfortunately, the current Western diet encourages the consumption of processed foods that are acidic in nature in which throw our bodies critical pH out of balance.

    The plant-based super foods are primarily alkaline, or alkaline forming when consumed. What this helps to do is neutralize the harmful free radicals that are more abundant under acidic pH, and return the body to optimal levels.

    Many chronic inflammatory processes are believed to be affected by suboptimal pH include those such as diabetes, heart disease, or even vascular damage that can cause high blood pressure. Cancer cells are also thought to proliferate in acidic pH environments.

    Superfoods May Help With Weight Loss

    Many of the plant-based foods are high in fibre and low in sugar which generally contribute to healthy weight loss strategies. Fibre, for instance, creates a feeling of fullness that reduces the number of calories consumed, plus the treasure trove of nutrients they contain aren’t too shabby either. Certain superfoods (such as green tea) may also increase metabolic rate and enhance fatty acid utilization[ii].

    May Assist With Detoxification

    Certain super foods are very effective at detoxification[iii], as is particularly evident in the case of the cruciferous vegetables such as cabbage and spinach, which not only help to support liver health but can also break down estrogen to the milder forms that are easily metabolized and removed from circulation.

    This benefit is highly sought-after in natural male athletes as an effective estrogen reducing supplement

    What Are The Best Superfoods?

    While there many superb super foods, we have compiled some of the best that you can start to take advantage of the. These include:

    • Berries
    • Cruciferous vegetable such as cabbage, broccoli and cauliflower to name a few
    • Tomatoes
    • Olive oil
    • onions
    • Citrus fruits
    • Carrots
    • garlic
    • eggs
    • green tea
    • quinoa
    • seaweed (spirulina, chlorella)
    • Salmon and other fatty fish

    How Much Should You Be Consuming Daily?

    While you can definitely attempt to get all the superfoods we mentioned in the list, it is likely going to be a very tough ask. Rather, it may be a better idea to consume an effective superfood greens supplement, which contains many of these in the recommended amount and which is fortified with vitamins and minerals. If you are vegan or vegetarian becomes even more important.

    In Summary

    Super foods aren't just important for athletes, but have profound benefits for people of all walks of life. If you think you haven't been getting enough of these life changing foods it’s time you make a concerted effort to start doing so or at least use a good greens/superfood powder supplement.

    [i] Govers C, Berkel Kasikci M, van der Sluis AA, Mes JJ. Review of the health effects of berries and their phytochemicals on the digestive and immune systems. Nutr Rev. 2018;76(1):29-46. doi:10.1093/nutrit/nux039

    [ii] Westerterp-Plantenga MS. Green tea catechins, caffeine and body-weight regulation. Physiol Behav. 2010;100(1):42-46. doi:10.1016/j.physbeh.2010.02.005

    [iii] Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689

  • 4 Super Foods You Need to Eat More Of to Burn Fat Fast

    You're working your butt off in the gym. Putting in the hard work, day in day out. You're getting fitter but the stubborn fat simply won't go away… or at least not as quickly as you'd hoped.

    This is a problem that plagues far too many women daily.

    If your diet doesn't work with your training, you too could fall victim to this ever-present problem.

    However, when you find that sweet balance between nailing your training and fuelling your body with the right nutrients and balance of foods, the result is pure magic! Or science. Or maybe a cool mixture of both?

    It's one thing to eat good foods, but if you're like me, you don't just want good - you want great! Today, I say great is still not good enough. Today, we're talking SUPER foods! Super foods may just be that missing link between 'okay' results and SUPER results, especially when it comes to your fat-loss.

    That's why I've put together a short-list of the 4 Super Foods that you NEED to be eating more of, if you're looking to super charge your fat-loss.

    1. Black beans

    A dark horse on the list (pun intended), black beans are a good source of protein for vegetarians and are LOADED with fibre and antioxidants. In fact, just one cup of the stuff contains about half of your daily recommended intake for fibre. Talk about a happy tummy!

    Great for keeping you fuller for longer, try adding these little guys into a salad or a Mexican seasoned, lean mince mixture and enjoy their awesome benefits.

    1. Eggs

    Eggs are possibly one of the most underrated and under consumed fat-burning foods there are. Since they're made up of mostly protein, bit of healthy cholesterol, and a whole stack of vitamins and trace minerals, they are a super way to start the day.

    The complete protein in the eggs great for curbing your appetite throughout the day and is important to help your muscles grow and recover from tough workouts.

    1. Baby Spinach

    Yep, Popeye was onto something with this one. Loaded with Vitamins A, K, D, and E and bunch of trace minerals, these round green leaves have just what you need to keep your body functioning how it's supposed to.

    Think about it this way, you wouldn't fuel a Ferrari with low grade petrol and expect it to perform at its best, so why would you expect any different from your body?

    Baby spinach has been touted as the most nutrient dense food per calorie, so throw some into your meals ASAP!

    1. Blueberries

    Blueberries are a living example of the phrase 'small is powerful!' A 1-cup serving contains just 80 calories, and helps to keep those hunger pains at bay as it packs 4 grams of fibre. These juicy, blue bombshells are loaded with vitamins and are a great way to naturally sweeten things like yoghurt or oats without breaking the calorie bank, as you might do if you were to use honey or sugar instead.

    Similar berries like raspberries and blackberries are also a fantastic substitute with similar properties, so why not throw them all in and make a berry yummy party? … Hehe

    As you can see, getting your body into the fat-burning zone is about keeping it running like a well-oiled machine. If you aren't filling your nutrition with the vitamins, minerals, fibre, antioxidants and other important nutrients to keep your body functioning at optimal levels, you shouldn't expect optimal results.

    When it comes to fat-burning, we need to keep our protein up, as it burns more calories per gram than carbs or fats and allows us to recover in the gym to keep dominating our workouts. Be sure to get in enough carbohydrates and fats too as these are important to use as fuel in workouts and keep the body running smoothly.

    That's it for now from the Alpha Fitness team,

    Happy toning!

    Jake is passionate about helping women reach their full potential by rapidly transforming their bodies through holistic methods. To find out more, visit www.alphafitness.com.au.

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