Top 5 original ‘Superfoods’!

Definition of ‘Marketing Hype’:

Noun (1): Extravagant or intense publicity and promotion.

Verb (2): Promote or publicise (a product or idea) intensively, often exaggerating it’s benefit

I think these definitions, both combined, best describe the term ‘Superfoods’!

You can’t watch an advertisement about ‘healthy’ food, either on TV or online, without the food in question being termed a ‘Superfood’. Apparently, these ‘Superfoods’ only just came into existence a few years ago. Before that, we were just stuck with plain old boring ‘Health Foods. Or, heaven forbid, just food! Thank goodness ‘Superfoods’ have arrived! How have we ever survived so long without them?

Ok. Rich, get off your soapbox, Rant over.

In case you can’t tell, as a health and fitness professional, I’m a little jaded by health and fitness fads. And I’m a lot jaded by ‘Superfoods’! But why be so cynical about something that is meant to be so good for you?

‘Superfoods’ is a marketing term. Actually, it’s everywhere, so it’s a marketing cliché. ‘Super’ sounds a lot more friendly than ‘health’, and it still carries the positive connotations. And it sounds cool. Don’t believe me? Do this test:

What comes to mind when I say HEALTH FOOD? Diets? Veggies? Muesli? Herbal Tea? Fruit? Fish and brown rice every night for dinner?

How about SUPER FOOD? Quinoa, Chia, Activated nuts, Kale, Almond Milk, Sustainably bred – free-range – pasture-fed –  organic – organ meats?

C’mon, you know you thought of restrictive, boring choices with Health Food. But ‘Superfoods’, man, they are, well…super!

So what if I was to tell you that the original ‘Superfoods’ are something that your Grandma most likely used to make? And that you can buy these from any Supermarket? And that these foods are super-cheap compared to their hyped-up ‘Superfood’ counterparts?

Read on for the Core Health Dynamics Top 5 original Superfoods:

1.Broccoli: this is the original Kale! Green, full of nutrients, can be added to a green smoothie raw, or cooked as a great side! Gram for gram, these green vegetables have impressive amounts of Vitamins A, C, and B-6. However, try eating say a 100g – 200g or so of Kale in one sitting, versus the same amount of Broccoli. The latter wins hands down! From limiting the spread of cancer [1], to powering up your bodies little bacterial-like energy systems, your Mitochondria [2], broccoli is an affordable and easy to find choice!

2.Berries: Blueberries, raspberries, strawberries: they’re all good! Some of these appear to be especially good to help with cognitive abilities and slowing down rates of cognitive decline [3]. My Grandparents are 95 and 97 respectively, and although they struggle to get around, they’re still sharp as tacks! I need to check out how many berries they’re eating!

3. Eggs: Buy them by the dozen, eat them by the dozen. Well, perhaps not in one sitting. Eggs are arguably the most nutrient dense food on the planet, and the egg whites are a fantastic source of protein for any fitness program [4]. Be aware though that associations to cholesterol are now being debunked, and the whole of the egg should be consumed.

4.Butter: Whether you’re adding it onto steamed vegetables, or putting it in your coffee, the benefits of butter are still being discovered. Apart from the Butyric Acid in butter being used as a fuel source instead of Glucose for your Brain, there are now links to Pyruvic Acid, something your body manufactures from butter, as being a Cancer fighting agent, How times change, huh?  And if you’re still in the “butter = fat = early death!” camp, have a read of this article [5]

5.Ginger: I’m cheating a little here, as technically Ginger is a spice, not a food. But it is just so good for you! Where do we start? Scientific article after scientific article will tell you that Ginger does everything from helping with digestion, to helping increase feelings of satiety, to being an anti-inflammatory, reducing the effects of nausea, rheumatism, and on it goes. Chop it up into stir-fries, strain it into teas, mix it into juices. It’s cheap and it’s everywhere!

There are two caveats with this list:

i. There are a HEAP of other foods that could be added in this top 5 list!

ii. Not all Superfoods are bad. In fact, most are not bad at all. It’s just that they’ve been made to look like life-enhancing elixir’s, and sold at premium prices.

It’s the fad I’m attacking here, not the foods!

Eat a good mix of vegetables, a moderate amounts of fruit. Mix this with ‘clean’ protein options such as beef, lamb, chicken, and  turkey; and ‘clean’ carbohydrate options such as small amounts of brown rice, sourdough bread, and oats, all organic where possible. Wash this all down with water and vegetable juices…and maybe the occasional glass of red wine (I’m only human!)

Want to Be Better? Go to Rich’s website and sign-up:, and click the ‘Be Better‘ link at the top of the page!

Sources and Notes:

[1] – Y Li, Targeting Cancer Stem Cells with Sulphoraphane, a Dietary Component from Broccoli and Broccoli Sprouts, 2013.

[2] – CN Armah, A Diet Rich in High-Glucoraphinin Broccolli Interacts with Genotype to Reduce Discordance in Plasma Metabolite Profiles by Modulating Mitochondrial Function. 2013.

[3] – EE Devore, Dietary intakes of Berries and Flavanoids in relation to Cognitive Decline, 2012.

[4] – A. Hida, Effects of Egg White Protein Supplementation on Muscle Strength and Serum Free Amino Acid Concentrations, 2012.

[5] – M Raff, A Diet Rich in Conjugated Linoleic Acid and Butter Increases Lipid Peroxidation but does not affect Atherosclerotic, Inflammatory, or Diabetic Risk Markers in Young Men.

Can’t remember that person’s name? Get more sleep!

Sleep is the most beneficial aspect of any health and fitness program!

More than nutrition, more than physical movement, sleep impacts EVERYTHING you do. You simply will not reach your fitness goals if you don’t get quality shut eye!

From a business and productivity point of view, this has other effects. Do you forget people’s names, or react irrationally sometimes after a poor nights sleep? Well, don’t feel like you’re Robinson Crusoe here! There is some science behind why this happens.

You’re Temporal Lobes of your brain are located on the outer left and right hands sides of your grey matter. In these areas are located your areas for memory retention and emotional processing, your Hippocampus and Amygdala respectively. Studies show that these Temporal Lobes are heavily affected due to lack of sleep [1].

This infographic below from [2], and written by Theresa Fisher[3], shows how sleep deprivation impacts on different areas of your brain, and therefore your day to day life! Some of these impacts could be career limiting, so take note, and hit the hay stat!

Sleep Deprivation

Sources and Notes:

[1] G Palmgren, Australian Science Illustrated,Issue #35, 2015. Get a little shut eye.



Easter Detox: Ban the Bunny! Program details!


Cacao, the raw version of cocoa, is a naturally occurring substance with strong anti-oxidant properties. Antioxidants help the body’s natural defences to scour and remove free radicals, which when in abundance can cause illness, immune system dysregulation, and can be a possible precursor for cancerous cells. Cacao is also the main ingredient for chocolate!

So why Detox?

Cacao has a very bitter taste. If you’ve ever eaten 70% and above dark chocolate, you would have experienced this. However, when sugar and milk are added, you still get the ‘chocolatey’ sensation, but without the bitterness.

When we say ‘Detox’ then, we mean from all the additives, flavourings, and preservatives that are part of the ingredients in most chocolate. Apart from sugar, which by now the endless evils (whether they are factual or not) have been repeated to near death, the dairy used is most likely dried and powdered. This means you really have no idea how old the dairy is, from what source(s) it was derived, and where it has been stored.

What else is in your common, every day, store bought chocolate? Let’s have a look at a brand of chocolate you can buy almost anywhere in the world (they’re a household name):

Chocolate ingredients

At first glance, these list of ingredients contain:

  • Five (5) types of sugars.
  • Gluten.
  • Vegetable Fat: do vegetables actually contain Fat? No, they do not. ‘Vegetable Fat’ is derived from seeds and nuts.
  • Several Additives, some of which are considered safe for most people, such as 260 which is plain old Acetic Acid (Vinegar). However, 120 is Carminic Acid, or a derivative of this, and is considered hazardous for consumption. Even those considered safe, such as 476, is still called ‘Polyglycerol Ester’, and is synthetic i.e. made in a lab! Oh, and don’t forget the Sulphites! We have a great Blog Post on the Top 5 Food Additives to Avoid right here!

But enough scare mongering. Apart from the sugar, none of these are in dangerous amounts in isolation, so having a few eggs on Easter morning is not going have you growing a second head or keeling over immediately from a stroke. The point of this is to be aware that it’s not just cacao and farm fresh milk that go into your chocolate! ‘Ban the Bunny’ means we enjoy our Easter, then spend 4 days purging these added nasties out of our system.

Ban the Bunny- I get it now! What’s involved?

The Core Health Dynamics Easter Detox: Ban the Bunny will help you:

  • Reduce abdominal bloating.
  • Ease digestive discomfort.
  • Help you not get overtaken with sugar cravings.
  • Give you more energy.
  • Help you sleep better.
  • Assist with food choices and supplements that will help get your body back into nutritional alignment

Unlike Flat Belly Feb, which is a comprehensive 3 week Liver cleanse, the Easter Detox is designed to have you fighting fit for when you go back to work or have to look after the kids after the long weekend.

The focus will be on clean eating, water and juices, and using the right Supplements* to get your energy levels back to where they should be. This will give you a kick-start for any training and exercise regimes, in addition to just generally feeling ‘cleaner’!

(*Note that Core Health Dynamics has no affiliations and no financial gain from these Supplements, They are merely recommendations based on our experience and study).

What does my $29.00 cover for this program?

  1. Your 4 day Detox Shopping list.
  2. Your 4 day Detox food and drink elimination list, including healthy and delicious juicing recipes!
  3. Your list of Supplements.
  4. On-call fitness and nutrition advice. You can contact me ANY TIME during these 4 days for hints, tips, and help!

And as an added bonus, you will be placed on a list for:

  • A FREE copy of the Fitness 101 – Workouts for the Time Poor: Muscle Building and Weight Loss e-Book, due out in August 2015.
  • A 50% discount on the next Core Health Dynamics Detox program to be released in July 2015.

To join up for this quick, safe, and effective Detox, simply contact me at, or go to our website at and click on ‘Be Better’!