Shanghai Running Magazine Shanghai Running Q2 2014. Volume 2 | Page 18

Superfoods - and why we should eat them
By Kimberly Ashton

If you are looking for foods to transform your life, fitness and endurance
then I’d like to introduce the concept
and one of my favourite topics to talk
about- super foods. A super food is one
that is higher in nutrient density and/
or has very high anti-oxidant content
compared to other foods. We need
anti-oxidants to fight free radicals and
to keep our immune systems strong.
Super foods are also known as functional foods, they have preventative health
properties, and loads of phytochemicals
(plant-based nutrients) that we need
for optimum health and alkalizing our
bodies. Many of them are also great for
fitness and running endurance.
Most people know that fruits and vegetables like broccoli and blueberries are
super foods or highly nutritious, and
herbs and spices like ginger, garlic and
cinnamon are wonderful for our health
but there are also some others that really can enhance your fitness due to their
nutritional value. And in this day in age
its important to eat traditional foods,
fresh fruits and vegetables as most of us
are eating too much processed foods,
junk food, packaged, frozen foods and
foods and drinks high in refined sugars
robbing our body of energy.
So here are some goodies for all you
runners in Shanghai;
Raw Cacao- very different with cocoawhich is heat treated, processed, full of
milk powder usually, sugar, sugar and
more sugar when made into drinking
chocolate or chocolate bars. One of
most anti-oxidant rich foods in the

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world. 95,000 on the ORAC scale, per
100g, raw cacao powder is high in magnesium, iron and calcium, phytochemicals. We all need magnesium to absorb
calcium and for optimal cell function,
muscle relaxation and recovery, and
physical fitness. Its great in smoothies, made into raw chocolates, in raw
desserts and what we like to call in raw
cuisine; energy/bliss balls
Chia seed- also high on the super foods
list this is an old staple amongst Mayan,
Aztecs and Incans, used for endurance
and provides long lasting energy. Chia
is high in omega-3, has an abundance
of anti-oxidants, digestible protein, a
wonderful source of fiber (helping with
constipation) and minerals; iron and
calcium. They expand in water similar
to sago and are wonderful source of
low-GI carbohydrates keeping us full
for hours. Great to make chia pudding
with, add to oatmeal, muesli or smoothies or sprinkle on salads. I make sure to
have a teaspoon of chia on sports/work
out days. There are also many scientific trials being done in the USA and
Australia on chia and endurance sports
particular long distance running, check
them out!
Hemp seed- one of the earliest known
crops in the USA. And besides being an
amazingly sustainable plant they have
a good omega 3 ratio, good digestable
protein contains all essential amino
acids. They are a super source of iron,
potassium, zinc and magnesium and fiber and one of the few alkalizing seeds.
They are most delicious on a salad and
I love them on soups which is how I
serve them at my café.
Maca- a radish-like root eaten it in
powder form. Native to South America
Maca is good for increasing strength
and stamina, boosting energy, combating fatigue, regulating stress and

© Shanghai Running 2014

supporting the adrenal glands. It also
helps promote sexual health and balancing hormones. Containing around 60
phytonutrients please note that the taste
is quite strong and not pleasant, best to
hide a teaspoon in a smoothie. This super food is making waves in China too
as its now a local produce in Yunnan.
Bee Pollen- looks like fish food in little
yellow pellets, and contains vitamins,
including B-complex, folic acid, rutin,
minerals, carbohydrates, lipids, and
protein. Pollen is considered an energy
and nutritive tonic in Chinese medicine. Cultures globally use it in many
applications: for improving endurance
and vitality, extending longevity, aiding
recovery from chronic illness, reducing
cravings and addictions, regulating the
intestines, building new blood, and
preventing infectious diseases such as
the cold and flu (it ha s antibiotic type
properties). Best in juices and on oatmeal, and not to be heated.
Chlorella- a blue green algae this is
top of the list for toxin pulling. Also
works to improve digestion, helps
with constipation, boosts the immune
system, cleanses the blood, relieves
inflammation, and has B vitamins, C, E,
beta-carotene, amino acids, magnesium,
iron, trace minerals, carbohydrates
and protein. Supporting the removal
of heavy metals, great with Shanghai’s
pollution last month, its best consumed
in juices and shakes.
Enjoy your super foods and wishing you
the best of health!
Kimberly Ashton is a Health & Wellness Coach
in Shanghai and co-founder of Sprout Lifestylea natural foods & super foods store, wholesome
café & food education platform. For more
information about upcoming events including
her super food workshops please visit www.
sproutlifestyle.com

© Shanghai Running 2014

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