1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,960 --> 00:00:14,000 Speaker 1: I am Tom Holland and this is Fitness Disrupted. What 3 00:00:14,480 --> 00:00:19,639 Speaker 1: the heck is a super food? So you've seen this term, 4 00:00:19,800 --> 00:00:23,439 Speaker 1: You've read about this term. Maybe your friends use this term, 5 00:00:23,480 --> 00:00:27,320 Speaker 1: and you're saying, what the heck exactly as a super food? 6 00:00:27,640 --> 00:00:30,720 Speaker 1: And it goes to the fit Tip show I did 7 00:00:30,760 --> 00:00:35,040 Speaker 1: not too long ago about net carves. Very similar, very 8 00:00:35,080 --> 00:00:38,440 Speaker 1: similar type of term in that where did it come from? 9 00:00:38,560 --> 00:00:45,280 Speaker 1: Is this from nutritionists, registered dietitians, those who formally study food? Well, nope, 10 00:00:45,680 --> 00:00:50,120 Speaker 1: this is a food marketing term and it is said 11 00:00:50,159 --> 00:00:55,000 Speaker 1: to have originated possibly around World War One, as part 12 00:00:55,040 --> 00:00:58,440 Speaker 1: of yes, a food marketing strategy. And it was the 13 00:00:58,520 --> 00:01:04,360 Speaker 1: United Fruit Company that initiated a ad campaign to promote bananas, 14 00:01:04,600 --> 00:01:07,240 Speaker 1: and it got picked up in a bunch of medical journals. 15 00:01:07,319 --> 00:01:12,160 Speaker 1: Doctors started talking about it, and so the United Fruit Company, 16 00:01:12,240 --> 00:01:15,880 Speaker 1: pushing bananas and all the benefits and and many are there, 17 00:01:16,360 --> 00:01:19,360 Speaker 1: started the term super foods okay, and now you see 18 00:01:19,360 --> 00:01:23,080 Speaker 1: it everywhere. So what exactly is it? Well, yes, it's 19 00:01:23,080 --> 00:01:26,399 Speaker 1: a food marketing term to help sell products. But here's 20 00:01:26,400 --> 00:01:29,240 Speaker 1: the thing, and I'm gonna give you I'm gonna give 21 00:01:29,319 --> 00:01:33,119 Speaker 1: you seven seven super foods. The list changes over the years, 22 00:01:33,160 --> 00:01:35,160 Speaker 1: top ten super foods and things like that, and their 23 00:01:35,200 --> 00:01:37,760 Speaker 1: general categories. It's gonna give you a couple of categories 24 00:01:37,800 --> 00:01:41,720 Speaker 1: and then examples from those categories. Okay, And what you're 25 00:01:41,720 --> 00:01:46,240 Speaker 1: gonna see is that many and most are whole foods. 26 00:01:46,840 --> 00:01:49,680 Speaker 1: Whole foods, right, they're not processed foods, and you don't 27 00:01:49,680 --> 00:01:52,720 Speaker 1: have to read a label. So as so much of 28 00:01:52,760 --> 00:01:56,040 Speaker 1: the advice and research is that we look at that, 29 00:01:56,160 --> 00:01:59,720 Speaker 1: I look at here on Fitness Disrupted. There's a lot 30 00:01:59,760 --> 00:02:03,000 Speaker 1: of and sense involved people. There's a lot of common sense. Okay. 31 00:02:03,000 --> 00:02:05,640 Speaker 1: But again, this term is not one that's necessarily used 32 00:02:05,640 --> 00:02:09,200 Speaker 1: by experts. And there's even those experts who don't like it. 33 00:02:09,360 --> 00:02:12,639 Speaker 1: They say there's no such thing, but yeah, and there 34 00:02:12,800 --> 00:02:16,120 Speaker 1: is in my opinion. Okay. So, like anything else in 35 00:02:16,200 --> 00:02:18,840 Speaker 1: fitness and health and wellness and nutrition, people take it 36 00:02:18,880 --> 00:02:23,359 Speaker 1: too far and they you know, the the benefits, the 37 00:02:23,440 --> 00:02:28,040 Speaker 1: disease capabilities prevention that some attribute to these foods, they 38 00:02:28,040 --> 00:02:30,680 Speaker 1: go too far. And I degree, but that doesn't mean 39 00:02:31,120 --> 00:02:35,600 Speaker 1: that we can't use the term to help um people 40 00:02:35,760 --> 00:02:37,799 Speaker 1: get an idea what to eat. And I'm gonna give 41 00:02:37,800 --> 00:02:40,440 Speaker 1: you my better term, I would say at the end 42 00:02:40,440 --> 00:02:43,360 Speaker 1: of this quick fit tip. All right, so they are 43 00:02:43,760 --> 00:02:46,840 Speaker 1: the opposite I would say, of processed foods. So you 44 00:02:46,840 --> 00:02:50,000 Speaker 1: talk about empty calories in processed foods, not a lot 45 00:02:50,000 --> 00:02:54,840 Speaker 1: of nutritional value. That's the difference. Okay, super foods, those 46 00:02:55,000 --> 00:02:59,280 Speaker 1: those foods that are put into these categories, this category, 47 00:02:59,320 --> 00:03:01,640 Speaker 1: are there real nutrient tense. There's a lot of good 48 00:03:01,680 --> 00:03:08,080 Speaker 1: stuff in there for you, things like phytochemicals, vitamins, and minerals. Okay, 49 00:03:08,120 --> 00:03:12,120 Speaker 1: so let's get right to it. Seven different super foods 50 00:03:12,200 --> 00:03:17,280 Speaker 1: and the categories that they are within. First, berries, berries 51 00:03:17,400 --> 00:03:21,200 Speaker 1: super healthy and one of my favorites, blueberries. They are 52 00:03:21,360 --> 00:03:25,040 Speaker 1: super high in fiber and antioxidants. And I'm gonna give 53 00:03:25,040 --> 00:03:27,160 Speaker 1: you one study just to kind of show you what 54 00:03:27,240 --> 00:03:29,200 Speaker 1: it's all about. So this is a fit tip. If 55 00:03:29,200 --> 00:03:31,239 Speaker 1: this were longer show, I'd give you many more studies, 56 00:03:31,280 --> 00:03:33,360 Speaker 1: but let's give you one to give you an idea 57 00:03:33,760 --> 00:03:36,960 Speaker 1: that there are numerous, numerous studies. And I'll talk about 58 00:03:37,000 --> 00:03:39,600 Speaker 1: the book The Blue Zones again, but here's a study 59 00:03:39,840 --> 00:03:44,640 Speaker 1: really recent advances in nutrition March and the title Recent 60 00:03:44,720 --> 00:03:48,560 Speaker 1: Research on the health Benefits of blueberries and their anti 61 00:03:48,640 --> 00:03:51,240 Speaker 1: cyon ins. Okay, and I'm going to read straight from 62 00:03:51,240 --> 00:03:56,040 Speaker 1: it real quick. Epidemiological studies associate regular, moderate intake of 63 00:03:56,080 --> 00:04:00,240 Speaker 1: blueberries and or anti cion ins with a reduced risk 64 00:04:00,320 --> 00:04:04,360 Speaker 1: of cardiovascular disease, death, and type two diabetes, and with 65 00:04:04,440 --> 00:04:08,680 Speaker 1: improved weight maintenance and neuroprotection. These findings are supported by 66 00:04:08,680 --> 00:04:13,400 Speaker 1: bio marker based evidence from human clinical studies. Among the 67 00:04:13,440 --> 00:04:17,760 Speaker 1: more important healthful aspects of blueberries are there anti inflammatory 68 00:04:17,800 --> 00:04:23,320 Speaker 1: and antioxidant actions. Okay, So for all of these super foods, 69 00:04:23,400 --> 00:04:27,760 Speaker 1: there is evidence research that these foods may do many 70 00:04:27,800 --> 00:04:33,080 Speaker 1: different healthy things for you, beneficial things including reducing your cholesterol, 71 00:04:33,480 --> 00:04:37,920 Speaker 1: reducing your blood pressure, helping decrease your chance of heart disease, 72 00:04:38,320 --> 00:04:41,359 Speaker 1: and even the risk of certain cancers. Now, let me 73 00:04:41,400 --> 00:04:43,440 Speaker 1: say here, this is why when we talk about not 74 00:04:43,520 --> 00:04:47,120 Speaker 1: eating things like fasting and okay, that's fine, weight loss, 75 00:04:47,160 --> 00:04:49,680 Speaker 1: I get it. But we need to eat and I 76 00:04:49,800 --> 00:04:53,799 Speaker 1: say this every day. We need to eat healthy foods. 77 00:04:54,000 --> 00:04:57,479 Speaker 1: Let's call them whatever you want, super foods, uh, for 78 00:04:57,520 --> 00:05:03,560 Speaker 1: these reasons. For these re sasons, reducing cholesterol, reducing blood pressure, 79 00:05:03,640 --> 00:05:07,200 Speaker 1: decreasing likelihood of the number one cause of death, heart disease, 80 00:05:07,560 --> 00:05:11,479 Speaker 1: and even cancers. And my personal take on many of 81 00:05:11,520 --> 00:05:15,000 Speaker 1: these diseases. Many of these health issues are the result 82 00:05:15,120 --> 00:05:19,400 Speaker 1: of us not eating enough of these foods. Okay, So berries, 83 00:05:19,440 --> 00:05:24,160 Speaker 1: blueberries being one one of my favorites. Number two fish fish, 84 00:05:24,240 --> 00:05:27,440 Speaker 1: and for me it's salmon. Uh. There's others within all 85 00:05:27,480 --> 00:05:29,120 Speaker 1: these categories. I'm just gonna give you one or two 86 00:05:29,160 --> 00:05:33,520 Speaker 1: examples within though. So Number two fish salmon, why, great 87 00:05:33,520 --> 00:05:37,200 Speaker 1: source of protein and omega three, fatty acids which help 88 00:05:37,279 --> 00:05:43,080 Speaker 1: prevent heart disease. Number three leafy greens. Uh. Two of 89 00:05:43,120 --> 00:05:47,080 Speaker 1: them would be spinach and kale. Here about these all 90 00:05:47,120 --> 00:05:50,640 Speaker 1: the time, right there, dark leafy greens, and they are 91 00:05:50,839 --> 00:05:56,120 Speaker 1: great sources of vitamin A, vitamin C, calcium, and different 92 00:05:56,200 --> 00:06:01,120 Speaker 1: phytochemicals as well. Number four nuts And that's surprising for 93 00:06:01,200 --> 00:06:05,919 Speaker 1: many people, But nuts are a super food, okay, and 94 00:06:05,920 --> 00:06:07,479 Speaker 1: I'm gonna change it. I'm gonna change it right now. 95 00:06:07,520 --> 00:06:10,719 Speaker 1: It's gonna wait. Super healthy food, super healthy food, nutrient 96 00:06:10,800 --> 00:06:12,760 Speaker 1: dense do a lot of good things for our bodies 97 00:06:12,800 --> 00:06:15,919 Speaker 1: and our minds. By the way, So nuts to being 98 00:06:16,000 --> 00:06:19,839 Speaker 1: almonds and pecans, there's many others. Uh. They are great 99 00:06:19,839 --> 00:06:24,039 Speaker 1: sources of plant protein. They also contain healthy fats which 100 00:06:24,120 --> 00:06:27,640 Speaker 1: maybe again a factor in reducing the risk of heart disease. 101 00:06:27,839 --> 00:06:30,640 Speaker 1: If you read the blue zones places in the world 102 00:06:30,640 --> 00:06:34,560 Speaker 1: where people live really really really long healthy lives, nuts 103 00:06:34,600 --> 00:06:37,560 Speaker 1: are part of their diet and actually jump ahead of 104 00:06:37,560 --> 00:06:43,159 Speaker 1: myself again Mediterranean diet blue zones. These foods are found 105 00:06:43,360 --> 00:06:46,000 Speaker 1: in all of those, both of those and all of 106 00:06:46,000 --> 00:06:51,320 Speaker 1: those places. Number five. Whole grains one of my favorites, oatmeal. 107 00:06:51,680 --> 00:06:55,600 Speaker 1: It's a great source of both soluble and insoluble fiber, 108 00:06:56,160 --> 00:06:59,320 Speaker 1: and whole grains in and of themselves they contain different 109 00:06:59,320 --> 00:07:03,720 Speaker 1: B vitamins, minerals, and again those phyto nutrients. Uh, they've 110 00:07:03,720 --> 00:07:08,880 Speaker 1: been shown to lower cholesterol and protect again again against 111 00:07:08,920 --> 00:07:14,600 Speaker 1: again heart disease and diabetes. Okay, two more one of 112 00:07:14,600 --> 00:07:17,320 Speaker 1: my top favorites. They're all my favorites, but this one 113 00:07:17,440 --> 00:07:23,320 Speaker 1: especially eggs. Eggs. Eggs, eggs super great source of high 114 00:07:23,400 --> 00:07:27,760 Speaker 1: quality protein, vitamins, minerals, They got good fats in there, 115 00:07:27,800 --> 00:07:32,760 Speaker 1: the yolks, and various trace nutrients as well. So you know, 116 00:07:32,800 --> 00:07:35,040 Speaker 1: when we think of super foods and we're gonna use 117 00:07:35,080 --> 00:07:38,520 Speaker 1: that term, eggs in there, And when I interviewed Jack 118 00:07:38,720 --> 00:07:41,560 Speaker 1: Laine years ago, eggs were a huge part of his 119 00:07:41,640 --> 00:07:46,480 Speaker 1: diet and lived well into his nineties healthy healthy nineties. 120 00:07:46,760 --> 00:07:49,960 Speaker 1: And finally, and this is by no means an exhaustive list, 121 00:07:50,040 --> 00:07:54,960 Speaker 1: but my top seven seeds chia, flax seeds. They are 122 00:07:55,200 --> 00:07:59,920 Speaker 1: great sources of fiber. They also contain healthy fats and vitamins, 123 00:08:00,080 --> 00:08:04,240 Speaker 1: minerals and antioxidants. Seven. So let me go through them 124 00:08:04,280 --> 00:08:08,320 Speaker 1: one more time. I'm gonna go with the specifics blueberries, salmon, 125 00:08:08,840 --> 00:08:14,560 Speaker 1: spinach and kale, nuts including almonds and pecans, oatmeal, eggs, 126 00:08:14,600 --> 00:08:18,320 Speaker 1: and seeds, chia and flax seeds. Again, if you've read 127 00:08:18,360 --> 00:08:20,480 Speaker 1: the book The Blue Zones, this comes as no surprise 128 00:08:20,520 --> 00:08:23,400 Speaker 1: to you. If you follow the diet that I follow, 129 00:08:23,480 --> 00:08:26,880 Speaker 1: and I hesitate to call it a diet, it's the Mediterranean. 130 00:08:27,360 --> 00:08:29,960 Speaker 1: These are super healthy foods. So for me, it's not 131 00:08:30,040 --> 00:08:32,800 Speaker 1: super foods to super healthy food there's really good things 132 00:08:32,880 --> 00:08:35,280 Speaker 1: for you potentially, and we always say they may and 133 00:08:35,320 --> 00:08:39,000 Speaker 1: the studies, you know, some are good, some are not 134 00:08:39,040 --> 00:08:41,840 Speaker 1: so good. But there are many into these foods. And 135 00:08:41,880 --> 00:08:45,440 Speaker 1: here's the thing. I'm going to do it and eat 136 00:08:45,480 --> 00:08:50,839 Speaker 1: these foods too, hopefully with my longest and healthiest life. Uh. 137 00:08:50,920 --> 00:08:54,959 Speaker 1: I know they're not hurting me. And they are filled 138 00:08:55,000 --> 00:08:59,240 Speaker 1: with super great things. As I started the show by saying, 139 00:08:59,480 --> 00:09:02,320 Speaker 1: trying to keep it uh quick and less scientific, but 140 00:09:02,400 --> 00:09:06,440 Speaker 1: those phytochemicals, vitamins, minerals, and again not just for your body, 141 00:09:06,480 --> 00:09:10,640 Speaker 1: but your brain as well, they are super good for you. 142 00:09:11,000 --> 00:09:14,840 Speaker 1: And here's the final takeaway. You go, okay, So so 143 00:09:14,880 --> 00:09:18,680 Speaker 1: what do I do? Here's how I start my day breakfast. 144 00:09:19,480 --> 00:09:23,200 Speaker 1: I'm gonna throw four super foods into my breakfast. I'm 145 00:09:23,200 --> 00:09:25,200 Speaker 1: gonna start my day that way. And there's still people 146 00:09:25,880 --> 00:09:28,400 Speaker 1: who tell me breakfast is not the most important meal 147 00:09:28,400 --> 00:09:30,560 Speaker 1: of the day. Fine, good for you, don't eat it. 148 00:09:30,720 --> 00:09:33,720 Speaker 1: I'm gonna eat breakfast every day, and I'm gonna start 149 00:09:33,720 --> 00:09:36,360 Speaker 1: my day with as many super foods as possible, as 150 00:09:36,400 --> 00:09:39,640 Speaker 1: many super healthy foods. Here is one of my Basically, 151 00:09:39,760 --> 00:09:42,360 Speaker 1: rotate a couple of different breakfasts, but this is a 152 00:09:42,440 --> 00:09:45,959 Speaker 1: go to a standard. I love it oatmeal with blueberries, 153 00:09:46,280 --> 00:09:49,120 Speaker 1: chia seeds, and then I have two to three or 154 00:09:49,280 --> 00:09:53,480 Speaker 1: sometimes more eggs hard boiled if I'm I'm busy, because 155 00:09:53,520 --> 00:09:56,000 Speaker 1: I I hard boil a bunch every Sunday night. So 156 00:09:56,040 --> 00:09:59,680 Speaker 1: oatmeal with blueberries and chia seeds, and then on the 157 00:09:59,720 --> 00:10:03,600 Speaker 1: side three hard boiled eggs. You have four super foods 158 00:10:03,600 --> 00:10:07,439 Speaker 1: to start your day. Oat Meal, great source of carbohydrates, 159 00:10:07,480 --> 00:10:10,800 Speaker 1: slow release, I'm gonna fuel you for your day, blueberries 160 00:10:10,800 --> 00:10:15,280 Speaker 1: with all those benefits, Chia seeds, healthy fats. Okay, two 161 00:10:15,320 --> 00:10:17,520 Speaker 1: to three eggs. Now you get your protein and all 162 00:10:17,520 --> 00:10:21,280 Speaker 1: the great things that come with that. So, yes, super foods. 163 00:10:21,320 --> 00:10:24,800 Speaker 1: You can debate how how super they are, but these 164 00:10:24,800 --> 00:10:27,920 Speaker 1: are the debates that just it's a complete waste of time. 165 00:10:27,960 --> 00:10:32,439 Speaker 1: In my opinion, it's always the extremes. Eat healthy foods, 166 00:10:32,480 --> 00:10:34,280 Speaker 1: and what do these foods have in common. As I 167 00:10:34,280 --> 00:10:38,680 Speaker 1: started the show by saying their whole foods, they're not processed. 168 00:10:38,960 --> 00:10:42,079 Speaker 1: They generally don't have a label, cheese, seeds, things like that. 169 00:10:42,120 --> 00:10:44,120 Speaker 1: Generally you gotta get them in bags. But you know 170 00:10:44,640 --> 00:10:49,079 Speaker 1: they are not surprisingly healthy foods and good for you, 171 00:10:49,440 --> 00:10:52,000 Speaker 1: and I try to eat them throughout the day too. 172 00:10:52,000 --> 00:10:55,320 Speaker 1: So that's my breakfast. Then the leafy greens part. Try 173 00:10:55,360 --> 00:10:57,360 Speaker 1: to do that for lunch. Try to have a salad 174 00:10:57,840 --> 00:10:59,840 Speaker 1: for lunch as often as possible with a bunch of 175 00:10:59,840 --> 00:11:02,440 Speaker 1: health the stuff on there. And then at night I'm 176 00:11:02,440 --> 00:11:05,960 Speaker 1: gonna do my fish, my salmon, things like that. So 177 00:11:06,000 --> 00:11:09,160 Speaker 1: there you have it, super foods, eat as many and 178 00:11:09,240 --> 00:11:12,920 Speaker 1: as much as you can, and you will reap the 179 00:11:13,000 --> 00:11:16,400 Speaker 1: rewards as well. Thank you for listening. This is one 180 00:11:16,440 --> 00:11:19,120 Speaker 1: of my favorite types of shows, the short one, although 181 00:11:19,160 --> 00:11:20,640 Speaker 1: as I was doing this one, I wanted to make 182 00:11:20,640 --> 00:11:22,319 Speaker 1: it longer because there's so much more there. But you 183 00:11:22,400 --> 00:11:25,040 Speaker 1: got the gist and we will break this out in 184 00:11:25,040 --> 00:11:27,880 Speaker 1: in future shows as well. Thank you for listening. Please 185 00:11:28,080 --> 00:11:29,960 Speaker 1: rate the show, please please please. If you have not 186 00:11:30,040 --> 00:11:32,280 Speaker 1: rated the show, do so and subscribe so you don't 187 00:11:32,320 --> 00:11:35,280 Speaker 1: miss one. Great guests coming up, great topics. If you 188 00:11:35,360 --> 00:11:38,920 Speaker 1: have any topics or comments you want to share. Tom 189 00:11:39,040 --> 00:11:42,040 Speaker 1: h Fit is both my Instagram and my Twitter, and 190 00:11:42,160 --> 00:11:44,719 Speaker 1: you can reach out to me at fitness disrupted dot 191 00:11:44,760 --> 00:11:48,280 Speaker 1: com as well. Thank you so much for listening. I 192 00:11:48,320 --> 00:11:51,400 Speaker 1: have one goal in life is to help people uh 193 00:11:51,520 --> 00:11:53,760 Speaker 1: look better, feel better, and live longer. And I have 194 00:11:53,840 --> 00:11:55,520 Speaker 1: the greatest job in the world, and I thank you 195 00:11:55,559 --> 00:11:58,880 Speaker 1: for listening. I am Tom Holland this is Fitness Disrupted, 196 00:11:59,280 --> 00:12:08,800 Speaker 1: Believe in Yourself. M H. Fitness Disrupted is a production 197 00:12:08,840 --> 00:12:12,400 Speaker 1: of I Heart Radio. For more podcasts from my Heart Radio, 198 00:12:12,800 --> 00:12:16,199 Speaker 1: visit the I Heart Radio app, Apple Podcasts, or wherever 199 00:12:16,280 --> 00:12:17,800 Speaker 1: you listen to your favorite shows