UPDATE

For anyone not in the know - my show is being developed and you can stay in the loop  - www.facebook.com/superfoodwarriors and I have a co-host hence Warriors - www.superfoodwarriors.com

MY TIPS ON HOW TO STAY FIT AND HEALTHY

Last night I left a hot yoga class in Los Angeles grateful ... I then decided that I wanted to share my tips on how to make exercise and health, fun and easy.  So here are my tips:

Train with friends - this does two things... firstly you commit to a training session so as not to let your buddy down, but also it makes training and more enjoyable, to have someone to chat with and train next to.

Variety - is the spice of life, it is also the spice of training.  If you live in a city you should have countless exercise options.  I try to do something different every day of the week - hot yoga, surf, touch rugby, gym, hike, swim, run ....

If you receive an invitation - to try a new form of training, then go.  Normally the first class is free, also who knows if you will love it and who you will meet!

Smoothies - the easiest way to smash yourself with all the macro and micro nutrients your body needs.  Blend a smoothie before or after a workout - I often drink one in the car on the way to training... superfoods, protein and fruit :)

Leave early - If you have to drive somewhere and there will be traffic... leave early, avoid the traffic, exercise and reward yourself for the early drive and the training with a nice breakfast at a cafe.  Also a great way to start the day, exercise done!

Sweat - six days per week.  That is give yourself one rest day but for the rest you should do a strenuous session that makes you sweat!

Ocean - I find it so rejuvenating ... train by it then jump in and challenge yourself to swim out past the deepest surfer.

Yoga - great for the mind, body and soul.  I call myself a 'yoga slut'... I've done every class in Sydney and LA - they have intro packages and you learn new styles while at the same time stimulating yourself with new environments and people.

Team training - play a team sport which you enjoy and appreciate the people you train with, otherwise do a group fitness class such as cross training.

Train for an event - this gives you motivation to train regularly and keeps you out of trouble in the evenings, if you are competitive you will want to give your best.

These are my tips .... have you got any to add to this list?

Just breathing is enough to create change....

As I young man I would often get angry and sport and drinking was a way to tame that beast. Both were socially engaging and energy consuming.  Now that I'm older, I find that I'm more selective with regard to how I spend both my time and energy.  I now ask myself questions: what activities do I really like; whom do I want to do them with; and are the activity and the people I'm doing them with good for me.

This came to me as a realisation in my yoga class today.  The instructor made a comment about breathing and how it "can be enough" -  that is, if you are in a deep pose and you are feeling the burn, then breathe deeply and slowly though the discomfort.  Likewise when you are in a resting pose, simply breathe.

It made me think more about the power of both breath and yoga.  I now love yoga and I try every different school possible.  It's great as they are all different.  Growing up I believed that yoga was some New Age thing for chicks.  My first ever class was when I took a “sickie” from high school.  My mother quickly caught on that I really was not that sick and encouraged me to go to yoga with her.  It was just me and some middle-aged women.  It was when we started headstands that I thought: “Here is a chance to challenge myself”.  In fact it was an opportunity to embarrass myself – middle-aged women “killing it”, me huffing, puffing and falling.

Now I practice yoga, often hot yoga, to work out, sweat, stretch and just as importantly breathe.  It is the breath that centres you; it is the breath that you enjoy when you concentrate on it.  The fact is we all often need change.  The need for change comes from stress, illness, anger and sadness.  When you need to change the path you are traveling on or the way that you are thinking, just breathe.  Inhale, then release your breath and let go of what was.  Inhale and start again.

The main reason I am writing this is to encourage people to be happier and healthier.  So breathe.  Here are some tips on where to start. Just turn up to any yoga centre in shorts and a t-shirt and give it a go.  Just take that first step.  Similarly if you can learn to meditate in a quiet room or in the great outdoors facing the sun – that’s another opportunity to breathe.

My other two suggestions for feeling happier and to help achieve the change you want is to breathe at either the beach or on a walk in nature.  I find that the ocean has incredibly rejuvenating properties. Take a breath, dive under, surface and exhale.  It is enough to create change.  A walk in nature will do the same. Walk and breathe... it's enough.

The final tip is to make superfood smoothies.  It’s another easy place to start.  Go to a supermarket, health food store or farmers’ market and buy some superfoods.  Also buy some fresh foods to blend them with.  Blend them and drink them before and/ or after your exercise.

So to be healthy as well as to encourage change in both your body and mental state - breathe.  And of course, drink superfood smoothies ;)

Andrew
Superfood Warrior

Eat real food. This one is more difficult that most people might think – especially if you’re reluctant to get out of the supermarket. Too many of us satisfy self-imposed time restrictions by settling for food that comes pre-prepared out of a bottle, jar, packet or box. However, the downside of convenience is that these “foods” often come with a hearty side dish of chemicals, salt, sugar and toxic fats. Real whole food is what really feeds us. Food that is as close to its natural state as possible. By eating foods that haven’t been tampered with and had their nutritional quality compromised, we are giving our bodies all of the vitamins and minerals they need to thrive.

Great list of 5 awesome superfoods:

http://margarethyde.com/the-super-food-gurus-top-five-2/

Meatless Mondays - good for you, good for the planet

If you’re reading this today it's because you care about what you eat and about what's happening to our climate.  Many people do too. That's why Meat Free Monday was started.

The principle is that by giving up meat for one day each week you can save money, reduce your environmental impact and live a healthier life.

Celebrities have joined the cause including – Oprah, Sir Richard Branson, James Cameron and Paul Mccartney.

Meatless Monday is all about helping people cut their meat consumption by 15 percent. This percentage equals one day a week and by slightly changing eating habits, people can reduce their risks of preventable conditions like cancer, cardiovascular disease, diabetes and obesity.  Heart disease continues to be the leading cause of death for both men and women in America.  A recent Harvard University study found that replacing saturated fat-rich foods (meat and full fat dairy) with foods rich in polyunsaturated fat (vegetable oils, nuts and seeds) reduces the risk of heart disease by 19 percent.  Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk, particularly colon cancer.  Research also suggests that lower consumption of red and processed meat reduces the risk of type 2 diabetes.  Likewise people on low-meat or vegetarian diets have significantly lower body weights and body mass indices.  Finally regarding diet, consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

In 2006, a United Nations Food and Agricultural Organization report, Livestock’s Long Shadow, highlighted the environmental impact of meat-eating and the importance of making more environmentally and socially conscious food choices.   The campaign is to encourage people to think about the environmental consequences of what you eat.  To think about the energy, water and chemicals used to produce food, as well as the fuel it takes to get it to your plate. Meat is also one of the most resource intensive foods to produce.

The campaign is not asking you to give up meat completely; it’s encouraging you to do your bit to help protect our planet. B y joining together in having one meat-free day each week we’ll be making great steps towards reducing the environmental problems associated with the meat industry.  You’ll also be giving your own health a boost, and with the added benefit that vegetables cost less than meat, having one meat-free day each week means it’s good for your pocket too.

So join us and see how one day a week can make a world of difference because it’s holistic changes which can improve our society, as well as our environment.

Hemp :)

Many of you may know hemp as the material traditionally used to make sails and rope for ships…as a fabric for clothes…as biofuel for diesel engines…or because it comes from the same plant family as marijuana, Cannabis sativa L.  But I bet that most of you don’t know hemp as an amazing source of vegetarian protein(Don’t worry, the hemp products that we eat, such as hempseeds or milk, have no intoxicating effects).  Like soy, hemp is a complete protein, meaning that, on its own, it contains all of the essential amino acids in significant amounts and desirable ratios.  I have been consuming hemp seeds and protein powder :)

Healthy choices

I have a guest writer today - Allison Brooks from Florida :)

Color Coding Food:

Easy way to develop healthy eating habits

When presented with a huge array of food, it's easy to feel overwhelmed by the variety. For someone who is trying to eat healthy, this can be even more frustrating. Who has time to look at the back of every nutrition label to make the healthiest choice, especially when time is short?


Massachusetts General Hospital may have found the solution. They conducted a study recently, with the intent of determining whether patrons of their cafeteria, when advised of the healthiest choices, would choose those items. The method of identifying healthier choices and ranking them was simple: color-coded labels. Green labels indicated the healthiest choices, yellow labels indicated foods that were less healthy and red labels indicated foods with little nutritional value.

The experiment began in March 2010 and ran in two phases. During the first phase, the labels were assigned to the different foods found in the cafeteria. Signs were placed in the cafeteria to advise patrons of their choices, explained the meaning of the different color coding on the labels and encouraged customers to make healthier choices. The registers were programmed to identify the foods by their codes so that data could be tracked.

During the second phase, the products available were rearranged according to behavioral marketing information. For example, healthier choices were placed at eye-level, where people are more likely to shop, according to marketing research. This phase primarily focused on the foods that people tend to grab when they are in a hurry, such as pre-made sandwiches, beverages and chips.

The researchers found that sales of the foods with green labels increased significantly, while sales of products with red labels languished. The numbers were compared to sales in the other on-campus cafeterias where products were neither labeled nor rearranged. The changes in the cafeteria where food was labeled were dramatic compared to the other cafeterias.

The researchers credit the success of the program primarily to its simplicity. With almost no effort at all, consumers were able to easily identify their healthiest choices and, in fact, were led to make the healthier choice. The cafeteria labeling system at MGH is going to remain in place, and the hospital actually extended the program to the other cafeterias in the hospital system.  

Many cancer facilities are slowly adopting this color-coding system to push healthier eating during treatment. Since healthier foods and foods loaded with phytochemicals promote better survivability, patients with aggressive cancer like pancreatic or mesothelioma cancer, need to eat healthier. And since a mesothelioma life expectancy could only be four months eating healthy and strong treatments need to be priority.

The doctor who led the study, Anne Thorndike, also pointed out that the changes were easy to make and could be applied to nearly any quick-service food environment. 

Change your lifestyle, don’t just diet.

Overweight and ill

It’s pretty clear that as a population, we in the developed world are losing the Battle of the Bulge.  Despite promotion of whole foods, organics or healthy food choices, the modern diet of marketed junk is winning. But maybe our past can shed some light (and weight).  The real answer may just be in our pre-urban societies. They appear to hold the key for an easier, more universal way to lose weight and perhaps theirs is the best diet for good health, weight loss and on-going lifestyle.  Or at least we can borrow heavily from traditional eating practices.

A major issue with food today is that we are breeding our cultivated, domesticated foods to be high in sugar – sweet corn, sweet tomatoes, sweet snow peas, sweet potato, and fruits are all sweet from bred in elevated levels of sucrose.

Without bitter principles in foods our digestive enzymes are less stimulated and sugars, fats and proteins are all processed less efficiently. Then, without micro-sugars, beneficial phytonutrients also get absorbed less. Luckily, antioxidants are the cure.

It has been estimated that 70% of visits to the family doctor are for conditions with a nutritional cure. Additionally, the Australian Cancer Council states that most diseases, including most cancers can be avoided with good nutrition. We now suffer from metaflammation or systemic inflammation, brought on by inducers such as consumed and environmental chemicals; internal and external stresses; exercise (too much or too little); poor diet; inadequate sleep; smoking or excessive drinking.

Food grown for profit, not nutrition

Modern foods are 1/20th as nutritionally rich as wild foods (high in many and varied

antioxidants) and most of us eat 1/10th the number of foods as did our ancestors.  What modern foods do provide in abundance is energy which is sometimes called empty calories. It’s like having fuel for your car but no oil to lubricate the moving parts.

Additionally, potatoes, beans and grains (PBGs) are probably the worst foods on which to build a nutritional framework and yet most of us, from villagers to city-dwellers, rely on eight basic foods which nearly all fall within this group.  So going back to our ideal diet, we need to get around 65% of our energy from proteins as did most hunter-gatherers and cut way back on the potatoes, beans and grains. Add back nutritionally dense foods with which we evolved which means sourcing some wild or near-wild fruits, herbs, tubers if possible and certainly game meats and seafood. Research into wild foods is proving their extreme antioxidant richness so these must be part of our optimum diet. The attempt to create a healthy diet exclusively using the foods we can find in supermarkets today is useless in protecting us from obesity, diabetes, hypertension, cardiovascular diseases, mental disorders, chronic fatigue and more. Our nutrition must be supplemented with natural sources of antioxidants from some wild or minimal agriculture foods.

We also know that living a sedentary life is killing us. Fortunately, in regards to exercise, we can also borrow from our ancestors and look to short duration (5 - 10 minute) high intensity exercise 3 times a week. Ideal exercises include rowing (on a machine is easiest and engages the whole body), cycling, swimming or running.  Some weight lifting or resistance training is also recommended to stimulate joints and maintain the calcification of bones.

The Four Horsemen of the Dietitians Apocalypse

There are four things you should avoid/minimise in your diet:

1.       Processed flour – white bread, white pasta, white rice

2.       Trans fats – fried foods, processed

3.       White sugar – replace with natural sweeteners like honey, maple syrup.

4.       Soft drinks/sodas – full of sugar

Replacing tablets with Wholesome Foods (just as nature intended)

Vitamin Pills certainly have their place in our modern-day lives, particularly to fight off acute illness and nasties, but wouldn’t it be great if we could get enough nutrients from our food alone so that we didn’t have to take handfuls of vitamin pills each day?  It is possible to reduce your intake & replace some tablets & capsules with alternative high nutrition food.

Unfortunately, due to poor farming habits and over-farming to produce higher yields of crops, the soil is diminished of minerals and nutrients that need time to be replaced, and in turn the produce is less nutritious.  This is why it is best to buy organic produce and even better, local produce from small organic farms, as their farming methods are more sustainable and yield highly nutritious fruit & vegetables, so you get what you pay for.

What you may not be aware of, is that tablets and capsules are often made with binders, fillers, disintegrants, colourants, flavours, sweeteners, preservatives, lubricants, glidants, coating agents & emulsifying Agents! Yikes! These are added for a variety of reasons, and do not necessarily need to be declared on product labels. Not to mention, they are more expensive to make and buy than alternative powdered and liquid supplements.

If that isn’t enough to convince you that liquid, powdered nutrients and foods are our best bet, then take note. Capsules and tablets are not always absorbed in our digestive tracts.  Occasionally hard-pressed pills do not break down and disintegrate properly, especially in a weak or compromised digestive system.  It is best to take nutrients that are broken down into small molecules that can pass easily through our gut lining and be utilised by the body in its metabolic processes.  If you must take capsules, try to choose vegetable caps, made from vegetable cellulose they will break open after about 20 minutes of being in contact with your stomach acid, but will not be absorbed by the body and will be expelled. They are also less likely to contain the binders & fillers that tablets contain. if you are unsure, always ask companies what type of capsules they use. 

Why Superfood smoothies

1. Convenience - they're quick to make
2. Digestive ease
3. After a workout blood needs to be at extremeties, delivering oxygen and cleaning up lactic acid, not
    rushing to your digestive tract to digest heavy food
4. They can provide a lot of hi-quality plant based proteins easily and other foods from one source.
5. You don't crave much because you have received nourishment and are rehydrated.

Dr Pratt's Superfood principles

Principle 1: SuperFoodsRx is the best diet in the world.
Sophisticated computer analysis has enabled researchers to determine which populations are the healthiest and live the longest. Highly respected database studies and sets of recommendations including those of the American Heart Association, the American Cancer Society, and the National Cancer Institute have looked at the same information. The data shows the particular foods eaten by these healthiest populations. Superfoods show up over and over again when you look at these diets.

Principle 2: SuperFoods are whole foods.

There will always be some disagreement regarding the term wholefood. But in general, whole foods are those that are unprocessed or are minimally processed in such a way that none of their nutritional characteristics have been intentionally modified. Whole foods are complex. They contain hundreds of unidentified compounds and nutrients. A growing body of research from laboratory and human studies suggests that these nutrients work best in concert with each other. Moreover, just as the nutrients in a particular food team up to work better, nutrients from a wide range of foods also work together to promote good health.

Principle 3: SuperFoodsRx equals synergy.

Food synergy is critical to health. Food synergy refers to the interaction of two or more nutrients and other healthful substances in foods that work together to achieve an effect that each is individually unable to match.
Nutrients work in a precisely calibrated relationship the kind of relationship that nature has provided when the nutrients are obtained from food. There are, after all, thousands of chemicals present in food and researchers have only identified a fraction of this number. Surely with this many chemicals present, interactions are taking place that science doesn¹t fully understand. You simply can¹t shortcut your way to good nutrition; you must rely on a variety of wholefoods.

Principle 4: SuperFoodsRx are simple and positive

A healthy diet is the essential core of a healthy life. We all live busy complicated lives. Nutrition recommendations that are complicated or challenging can't become a regular part of our routine.
The best approach to any health change is one that is positive. Diets that forbid foods or make eating satisfying meals a challenge are counterproductive. Once most people understand the SuperFoodsRx principles, they feel liberated. It¹s not about what you shouldn't do it's about what you should do.

Great health tips from a recent seminar

I attended a seminar hosted by American Tyler Tolman the other night – Live Healthy, Be Happy.  Thought I’d summarise the key points for you:

“The doctor of the future will give no medicine, but will interest her or his patients...in a proper diet, and in the cause and prevention of disease.”  Thomas A. Edison

Self-care is the answer to living a life of health and vitality and avoiding disease.

It is certainly possible to cure and regenerate the body, as food enhances bodily functions.

Disease is nutritional deficiency and toxicity.

Nutritional guidelines by the American Cancer Society states to be healthy: drink 6-8 glasses of water, 5-7 servings of fruit and veges, 30 mins walk 5 days per week.

Food additives - no 1 Cacogenic: chemical preservatives, food colouring, artificial sweeteners, partially hydrogenated oils (trans fats), MSG.

Doctrine of signatures: food symbolism – foods appearance affects that particular part of the body – i.e. Walnuts aid the brain.

Some concepts to consider – ‘there is a lot of money in sickness’ and we need ‘a war on drugs’ (synthetic solutions – people become dependent on them – residual income for pharmaceutical companies)

Supplements have little effect on the body.

Diabetes is the world’s fastest growing disease and is curable naturally.

Applying substances to the exterior of the body is absorbed through the skin.  ‘If you can’t eat it, don’t put in on your skin.’  Sodium Lauryl Sulfate is particularly bad.

In an oxygenated and alkaline environment disease cannot survive.

7 areas to consider for your health: Air, water, sunshine, exercise, whole foods, passion and relationships.

Quality of Superfoods

I am passionate about Superfoods and their ability to help heal the body – just watch what happens to your physical energy, strength, mental clarity, and mood when you put natural products in your body that work in synergy with your bodies natural processes and leave without causing a stress on your body.

But not all SuperFoods are Created Equal

There are many different Superfoods out there and of course each of them has different properties, qualities and uses.  You will notice that there are many different supplement companies out there offering a wide variety of Superfood products.  Unfortunately there are some companies using inferior quality raw ingredients and outdated processing methods. There are also some products which use fillers to bulk out the product or have added preservatives, sweeteners or other additives.

Look for a company that prides itself on using only the best quality raw ingredients, grown in a pristine local environment.  You also need to ensure they use the use the latest technologies to extract maximum nutrient value from the ingredients they use and have their products independently tested to ensure they contain the nutrients they say they do.  In this industry cheap usually does mean cheap, buy a decent quality product and you’ll experience significantly better results.  On the other hand some 'tonics' can be rather expensive and have little effect on the body!  You need to be mindful of the quality of the raw ingredients as well as the process used for extracting maximum nutrient value from each product.

Makes me happy to read this...

See this Doco... Fat, sick and nearly dead!

For anyone who thinks drinking green juice and cleaning up your diets is for girls, you need to watch this film.
100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well - with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

http://fatsickandnearlydead.com/

 

Japan's 97-year-old physician educator offers advice

Author/Physician Shigeaki Hinohara By JUDIT KAWAGUCHI  

~ Japan Times
At the age of 97 years and 4 months, Shigeaki Hinohara is one of the world's longest-serving physicians and educators. Hinohara's magic touch is legendary: Since 1941 he has been healing patients at St. Luke's International Hospital in Tokyo and teaching at St. Luke's College of Nursing . After World War II, he envisioned a world-class hospital and college springing from the ruins of Tokyo ; thanks to his pioneering spirit and business savvy, the doctor turned these institutions into the nation's top medical facility and nursing school. Today he serves as chairman of the board of trustees at both organizations. Always willing to try new things, he has published around 150 books since his 75th birthday, including "Living Long, Living Good" that has sold more than 1.2 million copies. As the founder of the New Elderly Movement, Hinohara encourages others to live a long and happy life, a quest in which no role model is better than the doctor himself.

Energy comes from feeling good, not from eating well or sleeping a lot. We all remember how as children, when we were having fun, we often forgot to eat or sleep. I believe that we can keep that attitude as adults, too. It's best not to tire the body with too many rules such as lunchtime and bedtime.All people who live long — regardless of nationality, race or gender — share one thing in common: None are overweight. For breakfast I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Olive oil is great for the arteries and keeps my skin healthy. Lunch is milk and a few cookies, or nothing when I am too busy to eat. I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.Always plan ahead. My schedule book is already full until 2014, with lectures and my usual hospital work. In 2016 I'll have some fun, though: I plan to attend the Tokyo Olympics!There is no need to ever retire, but if one must, it should be a lot later than 65. The current retirement age was set at 65 half a century ago, when the average life-expectancy in Japan was 68 years and only 125 Japanese were over 100 years old. Today, Japanese women live to be around 86 and men 80, and we have 36,000 centenarians in our country. In 20 years we will have about 50,000 people over the age of 100.Share what you know. I give 150 lectures a year, some for 100 elementary school children, others for 4,500 business people. I usually speak for 60 to 90 minutes, standing, to stay strong.When a doctor recommends you take a test or have some surgery, ask whether the doctor would suggest that his or her spouse or children go through such a procedure.Contrary to popular belief, doctors can't cure everyone. So why cause unnecessary pain with surgery? I think music and animal therapy can help more than most doctors imagine.To stay healthy, always take the stairs and carry your own stuff. I take two stairs at a time, to get my muscles moving.My inspiration is Robert Browning's poem "Abt Vogler." My father used to read it to me. It encourages us to make big art, not small scribbles. It says to try to draw a circle so huge that there is no way we can finish it while we are alive. All we see is an arch; the rest is beyond our vision but it is there in the distance.Pain is mysterious, and having fun is the best way to forget it. If a child has a toothache, and you start playing a game together, he or she immediately forgets the pain. Hospitals must cater to the basic need of patients: We all want to have fun. At St. Luke's we have music and animal therapies, and art classes.Don't be crazy about amassing material things. Remember: You don't know when your number is up, and you can't take it with you to the next place.Hospitals must be designed and prepared for major disasters, and they must accept every patient who appears at their doors. We designed St. Luke's so we can operate anywhere: in the basement, in the corridors, in the chapel. Most people thought I was crazy to prepare for a catastrophe, but on March 20, 1995, I was unfortunately proven right when members of the Aum Shinrikyu religious cult launched a terrorist attack in the Tokyo subway. We accepted 740 victims and in two hours figured out that it was sarin gas that had hit them. Sadly we lost one person, but we saved 739 lives.Science alone can't cure or help people. Science lumps us all together, but illness is individual. Each person is unique, and diseases are connected to their hearts. To know the illness and help people, we need liberal and visual arts, not just medical ones.Life is filled with incidents. On March 31, 1970, when I was 59 years old, I boarded the Yodogo, a flight from Tokyo to Fukuoka . It was a beautiful sunny morning, and as Mount Fuji came into sight, the plane was hijacked by the Japanese Communist League-Red Army Faction. I spent the next four days handcuffed to my seat in 40-degree heat. As a doctor, I looked at it all as an experiment and was amazed at how the body slowed down in a crisis.Find a role model and aim to achieve even more than they could ever do. My father went to the United States in 1900 to study at Duke University in North Carolina . He was a pioneer and one of my heroes. Later I found a few more life guides, and when I am stuck, I ask myself how they would deal with the problem.It's wonderful to live long. Until one is 60 years old, it is easy to work for one's family and to achieve one's goals. But in our later years, we should strive to contribute to society. Since the age of 65, I have worked as a volunteer. I still put in 18 hours seven days a week and love every minute of it.

Top 10 regular foods :)

http://nutritionundressed.com.au/2011/06/the-top-10-foods-of-all-time/

Fueling your body

I turn 30 this year so set myself a challenge - to run a marathon. 

Yes you need to train but you also need to fuel your body for success... Chia seeds - used by the Mayan's for those that would run messeges.  I made my own Marathon fuel:
2 tablespoons of Chia seeds
1 tablespoon powdered acai
1 tablespoon of cacao and maca powder
- I had it with water - I would recommend a juice to add flavour

Hope you find your Superfood fuel :)