Top 5 Superfoods to Include in Your Diet

What are Superfoods? 

Loosely defined as foods that may be of benefit to your health that may also aid in treating medical conditions, Superfoods are noted for their abnormally high value of antioxidants, vitamins, minerals and other nutrients. 

Below are my top 5 Superfoods to compliment health & wellness and boost training performance: 

5. Goji Berries

A relatively recent superfood phenomenon in western diets, goji berries have been used in far-eastern medicine for over 6000 years. Goji berries are extremely high in antioxidants, as well as being a valuable source of vitamin A and vitamin C. 

Suggested health benefits include reduced risk of heart disease and some cancers, increased life expectancy and an improved immune system. A small handful a day is all that's necessary! 

4. Artichoke

Native to Southern Europe and North Africa, the artichoke is known for it's rich nutritional content which is most potent in it's leaves. 

Proven to be a safe and effective way to treat high cholesterol, artichokes also contain quercetin, an anti-carcinogen flavonoid that works as an antioxidant preventative against heart disease, rutin  which promotes cardiovascular health and acts as an anti-inflammatory, and Gallic acid which has been shown to inhibit cell proliferation in prostate cancer cells.

The best way to cook artichokes is by steaming them, as this preserves more nutrients and requires less time. However boiling is fine, and grilling after steaming or boiling brings out more flavour. 

3. Pumpkin Seeds

Long touted as beneficial to prostate health, pumpkin seeds have also been found to be preventative in the formation of kidney stones. 

A rich mineral source of zinc and antioxidants, pumpkin seeds have also been found to prevent many forms of cancer and even have a use as a natural anti-depressant! 

2. Seaweed 

Whilst it may not look particularly appetising, seaweed boasts many health benefits! Seaweed provides a daily dose of iodine, vital to thyroid function, seaweed is loaded with more calcium than broccoli and a brilliant source of vitamin A and vitamin B-12.

Health benefits include aiding weight loss, lowering cholesterol and improving digestive health. Popular variants include kelp, kombu and nori. 

1. Blueberries 

The number one superfood pick is probably the most tasty of the lot! Ranked as having one of the highest levels of antioxidants amongst all fruits and vegetables, blueberries are a terrific superfood to include in your daily diet. 

The greatest nutritional benefits come from the consumption of raw blueberries. They have been proven to help preserve vision, promote urinary tract health, stave off heart disease, and prevent and fight many forms of cancer.

One handful of blueberries a day is all that's required!

5 Best Body Weight Exercises - Full Body Workouts

Can't afford a gym membership? 

Travelling and unable to go to the gym? 

No problem! There are many exercises you can do anywhere, at anytime to get in an effective workout.

Here are my top 5 selections for a quick and effective full body workout:

5. Superman 

Lie face down with arms and legs extended, keeping the torso as still as possible. simultaneously raise your arms and legs forming a small curve in your body. Hold for as long as possible!! Aim for 20-30 seconds with a 1 minute break between 4 sets. However initially 10-15 seconds is a good starting point. 

This workout is fantastic for increasing lower back and glute strength, and is a good compliment to an ab-workout. Hold 1-2 kg plates in each hand when possible when performing this workout to boost effectiveness and for an additional challenge! 

4. Bodyweight Squat 

In my view the best full body workout move focused on legs and lower body. Bodyweight squats will hit your quads, hamstrings, glutes, calves and lower back!

To perform this exercise stand with your feet just over hip-width apart and keep your stomach tight, with arms extended in front of you at shoulder level. Next bend your knees until your thighs are parallel to the floor, and slowly return to the start position, clenching your buttocks at the top of each movement before repeating. Make sure that your knees do not extend over your toes.

Aim for 4 sets of 10-15 reps. To intensify the workout, perform super slow reps of each movement or add additional reps or work each set to failure. For a real challenge try performing the sets on one leg only!

3. Planks 

A fantastic Bodyweight exercise for building ab core and back endurance. Start in the push-up position and lower your forearms to the ground so that your elbows and fists are flat. Curl your toes and engage your abs by tilting your pelvis and pull your belly button towards your spine.

Straighten your body but keep your neck and spine still, then flex your abs whilst squeezing your glutes. Hold this position until you feel the burn. Avoid raising yor behind, your body should form a straight line from your heels to the back of your head.

Ideally hold this position for 30 seconds and repeat 3-4 repititions. When you are more advanced try holding for 60-70 seconds or try raising still one of your legs during the movement. This is particularly challenging with a side plank!

Plank:

Side Plank:

2. Triceps Dips

Targeting the muscles on the back of your upper arms, you'll need a chair or another sturdy raised surface to perform this exercise. Position your hands shoulder width apart and straighten your arms, keeping a slight bend in your elbows to keep tension on your triceps and off the elbow joints.

Bend your elbows slowly towards the floor until they reach nearly a 90 degree angle, and once you reach the bottom of the movement press down to straighten your elbows returning to the starting position to complete a rep.

Aim to do 3-4 sets of 10-15 reps. When you feel more competent advance the exercise by moving onto 20-25 reps or where possible balance a weight plate on yourself for a more advanced challenge!

1. Burpees 

The ultimate total Bodyweight exercise! Burpees work both your upper and lower body with a strong focus on the core. Start in a standing position with your feet shoulder width apart. Then lower your body into the squatting position, placing your hands on the floor in front of you.

Next kick your feet back so you are in the push-up position, keeping your hands on the floor to support your body. Lower your chest to push up, then bring your chest back up. Finally kick your feet back to the original position and stand up, jump into the air and clap your hands overhead - this completes one rep.

As this is quite an intense exercise start with 3 sets of 6 to 8 reps and progress by adding an additional rep each time until you are confidently able to do 12-15 reps. For a real challenge if you have weights handy you can then move on to doing weighted burpees!