Super Foods

Over 30% of Australians use dietary supplements on a regular basis but recent studies have shown that we may be wasting our money. So before you spend your money on the latest supplements, here is a list of Super Foods for keeping you and your bank account healthy.

Apples: Different varieties of apples have different phytonutrients, but they all have tons of antioxidants, including flavonoids and other polyphenols and fibre.

Avocados: They contain the "good fats," which help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels, as well as fibre, potassium, magnesium, folate and antioxidants.

Beans: Most beans have as much cholesterol-lowering fibre as oats and are high in protein. They also are rich in B vitamins, magnesium potassium, iron and folate. Beware of the extra sugar and other preservatives in canned baked beans.

Berries: All berries are good for you, but blueberries are the best when it comes to health. Frozen berries do the trick as well as fresh, and they're easier to find in winter. They are high in antioxidants (including anthocyanins and other polyphenols, and carotenoids), fibre, potassium, folic acid and vitamins C and E.

Dark Chocolate: Only dark chocolates have flavonoids,which research has shown to have a role in helping lower blood pressure and in keeping your arteries from clogging.

Fatty Fish: Salmon, trout, tuna, herring, mackerel, anchovies, and sardines (most cold-water fish) contain high amounts of the omega 3 fats, which can help to lower cholesterol, treat arthritis, cancer and heart disease, lower inflammation, and may help in memory loss and even Alzheimer's disease. They are also a good source of protein and heart-protecting monosaturated fats.

Kiwis: Kiwi fruits are loaded in vitamin C and potassium. They also have the benefit of flavonoid antioxidants abound in the skin, which is completely edible.

Oats: Oats are high in fibre also deliver protein, potassium, magnesium and other minerals, as well as phytonutrients, including antioxidants. They help lower cholesterol and the fibre is also believed to help stabilise blood sugar.

Soy: Soy milk, tofu and other soy-based foods contain plenty of phytoestrogens, which can help reduce breast cancer risk and ease menopausal symptoms, such as hot flushes.

Spinach: Spinach is loaded with lutein (great for eyes) and many other carotenoids (healthful antioxidants); several B vitamins as well as vitamins C and E; iron and other minerals; betaine (a vitamin-like nutrient which is good for your heart); and almost no calories.

Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products. Recent studies have shown that tomatoes contain coumaric acid and chlorogenic acid, both of which are thought to protect against lung disease. Interestingly, tomatoes are one of the few foods on earth that are better for you cooked than raw (it enhances the effect of lycopene).

Walnuts: Walnuts are rich in omega-3 fatty acids (which fight heart disease), plant sterols (which lower cholesterol) and antioxidants.

Yoghurt: Its main claim to fame is live cultures (probiotics or beneficial bacteria). Live cultures, in your gut, fight bad bacteria, aid digestion, help metabolise food and generally tune your system up. Yogurt also is a great source of calcium and protein.

Exercising In The Morning

Exercising early in the morning "jump starts" your metabolism and can keep it elevated for up to 24 hours, which means you will be burning more calories all day long. It can also energises you for the day.

Studies have shown that exercise significantly increases mental alertness, a benefit that lasts four to ten hours after your workout ends. Exercising in the morning means you are able to harness that brainpower when you get to work, without the aid of caffeine.

When you exercise at about the same time every morning, you are regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day and it begins to prepare for waking and exercise several hours before you actually open your eyes.

More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favour if you squeeze your workout into the morning.

Run4Fun

Run4Fun is Sydney's newest fun run. This 10km run will be held on Sunday, November 8 at Sydney Olympic Park. Participants will finish inside the ANZ Stadium. Run4Fun will also be raising funds for Sydney’s two children’s hospitals at Westmead and Randwick and the John Hunter children's hospital in Newcastle.

For more information on the event, visit the Run4Fun website at www.run4fun.com.au.

Nothing contained in this newsletter is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.