Attainable Lifestyle Change

Many of us are aware of the benefits of healthy eating but if we didn’t grow up with it, it may not be easy to keep as part of our daily routine.  Maybe we just need a  simple and easy approach to make this lifestyle change manageable.

Therefore, let’s start simple by adding superfoods to our present diet instead of changing our entire diet immediately.  Certain foods are considered superior than others for their higher amount of vitamins, minerals and antioxidants which, protect our health as they serve as disease-fighting and energy-boosting body fuels.  

But which superfoods list do we follow?  I found in my search at least 9 lists of 10 superfoods by physicians and health authorities.  So I sorted them out and found that there were several foods that consistently showed up in every list. 

BERRIES top the list.  Berries consist of blueberries, acai berries, goji berries, strawberries, and raspberries are the best recommended.  Tip: the darker the color of berries, the higher the substances that’s good for the body.

LEGUME followed suit.  Legume is a plant in the family Fabaceae, the fruit or seed of such a plant.  Examples of legumes are alfalafa, clover,  peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, and tamarind.   

Let’s go nuts with NUTS!  There are so many choices of nuts but I found that walnuts, almonds, pine nuts, pistachio, and macadamia nuts are the most recommend.

Next on the list of top superfoods is FISH.  The much preferred are the omega-3 rich fish such as Salmon and Sardines but preferably the wild Alaskan Salmon and not the cultured ones (due to high mercury content in cultured fish.)

CRUCIFERAE or cruciferous vegetables is 5^th on the list.  Cruciferae are known to be high in Vitamin C, soluble fiber with multiple nutrients and phytochemicals (cancer, stroke and metabolic syndrome fighting qualities.)  Examples of cruciferous vegetables are  cauliflower, cabbage, cress, bok choy, and broccoli.  

ALLIUMS also rank high as superfood.  Allium is informally referred as the onion plant genus. Examples of these plants are various edible onions, garlics, chives, scallions, shallots, and leeks.  These type of vegetables and herbs contain “organosulfur compounds” that maybe linked to protection against heart disease and cancer.

The “incredible edible EGG” made it to top 7.  The eggs recommended here are organically grown and some experts would only recommend the egg whites.  And although they recommend raw organically grown eggs I would still say, “cook it” for safety. 

Kahea, Aukai, & David Cadavona
of Family Roots Cafe

Now, you might wonder how is this related to Kalihi?  Because berries top the list and Oprah’s Dr. Perricone swear by the power of Acai berries, we invite you to try the Acai bowl offered by Family Roots Café located in 2153 Noth King Street (Belt Collins Hawaii Ltd. Building) because they make the best ones and it’s a generous serving that can be shared by 2 people. And as you can see, the serving is also topped with other berries like blueberries, strawberries, and raspberries.  This family operated café encourages healthy eating with their array of Panini sandwiches and healthy drinks.  If you don't want to try something new like eating acai berries and yet would like to get those recommended produce fresh and affordable, there's the Chinatown Market Place in City Square in Dillingham Blvd.  It is open daily with free parking.  And for those of you who likes going to the open market, Kalihi has one every Saturday morning at Kaumualii Street between Kalakaua Intermediate and Kalihi Elementary School.

Fresh Produce @ Chinatown Market Place

Saturday Swap Meet in Kaumualii