Last weekend was had an event that the media labeled a “super moon”. Lately I have been talking to Sarah P. about super foods – or foods that are the most nutrient dense foods. These foods give us the most bang for our buck, and if you had to preference only a few choices to be as healthy as possible, these are the ones I would recommend. Note, while some of these may seem weird, may be try them out first. You may find you enjoy them or notice the benefits of the super foods.

Bone broth (the homemade kind only). Highly recommended by all the gurus in the paleo and holistic health world, bone broth provides our bodies with bio-available (very easy to consume, digest and absorb) forms of calcium, magnesium, phosphorous and other trace minerals that are so lacking in our diets today due to depleted soils and high volumes of refined food consumption. (source: wapf.org). I use my slow cooker once a week to brew a batch and add it to my stews and soups. The stuff is incredible tasting, cheap and easy to make, and I do feel better after consuming it. Check here for a how to guide: http://balancedbites.com/2011/04/easy-recipe-mineral-rich-bone-broth.html

Cold-water fatty fish. As you may know, seafood is the exclusive food source of the long-chain omega-3 fats EPA and DHA. These fats are vital for brain function and protecting the brain from oxidative damage. It’s a potent anti-inflammatory, helping you to recover from exercise or other inflammatory stressors. Salmon, mackerel, herring and sardines are excellent sources of DHA.

Eggs (especially the yolks): Mark Sission (Mark’s Daily Apple) termed eggs as “nature’s multivitamin”. They are a complete source of proteins (including all the essential amino acids), as well as a significant source of a nutrient that most people are deficient in: choline. This is especially important for expecting mothers, as it helps protect against neural tube defects.

Liver. Ok, this is going to generate some heat. I think 99% of people think liver is disgusting and weird. While it does have a distinct taste that can be off-putting, it is without a doubt one of the most nutrient-dense foods on the planet. From Marks Daily Apple:  “It’s loaded with fat soluble vitamins like retinol (pre-formed vitamin A) that are crucial for reproductive health, and difficult to obtain elsewhere in the diet. Liver is also a great source of highly absorbable iron and B12, which is required for proper formation of red blood cells and DNA. Liver is also a good source of bioavailable protein, zinc, and folate.”

There are a lot of websites with recipes on how to sneak liver into meals to hide the taste (i.e. with ground beef in meatballs or meatloaf). Another option is to freeze shreds of the liver to make “liver pills” that you can swallow whole. Chicken liver is milder in taste, but good grass-fed beef is the best choice for vitamins and nutrients.

Kale: It seems like my CSA will never run out of kale – I swear ½ my fridge is full of kale at all times (and I do eat it every day…..). For the veggies, kale is the most nutrient dense. Two best ways to eat it: baked or dehydrated as kale chips, or throw some of the leaves in a shake.

B-iLL

Wednesday’s WOD:

7 Rounds for time:

7 Deadlift

Sprint 100 m

15 pullups

Rest 45 secs