Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  We are two thirds of the way through already! Don’t give up now, keep trying to get all your points.

This week was all about micro-nutrients and super-foods. We’ll be talking about how to ensure you get your micronutrients and how you can use superfoods to help get your intake of micro nutrients up to spec. As with any other food, superfoods are all relative to the specific situation and should be moderated and rotated so that you get a lot of variety.

We looked at 3 different categories of super foods this week.

  1. Gut healing foods : This will include homemade broths such as fish, chicken and beef stock, as well as fermented foods such as saukraut, kimchi, kombucha.  You can read about the benefits of broth or stock and how to make it here and here.  Read about fermented foods here.
  2. Immunity and anti-inflamatory foods : This includes foods such as shellfish and wild oily fish, as well as shiitake, maitake, and reishi mushrooms, along with delicious flavourful herbs and foods such as garlic, ginger, and turmeric.  Read about the anti inflammatory effect of turmeric here along with some other favourite anti inflammatory foods here. The rest is very easy to include in your meals.  Who doesn’t like garlic, mushrooms and ginger along with some meat and veggies?
  3. Anti-oxidant, mineral rich foods  & detoxifying super foods: this will include foods as well as seeds and powdered super foods such as green tea, raw cacao powder and cacao nibs, maca powder, chlorella & spirulina and other seaweed and sea vegetables, flax and chia seeds, as well as richly coloured leafy greens & tubers such as beets, kale, spinach, collards and chard, as well as cruciferous cabbage and broccoli, along with alkalizing citrus fruit lemon & lime and other anti-oxidant rich berries such as acai and gogi. A great way to increase your intake of these nutrient rich foods is to make a green smoothie.  You can read about green smoothies here and find tons  of recipes online, just google green smoothie recipe.

 

Your daily bonus challenge for Saturday, December 6th is to share on this blog or on the CFW Facebook page your best superfood recipe.  Now the comments were a little thin last week, please speak up and share the love.  Your fellow competitors will be happy to hear your favourite smoothie or soup recipe.

Next week will be all about sports nutrition, how to fuel your workouts and recover from your workouts.