Super Foods for a Super Body

Guest Post from James Gaida

Have you ever wondered how Super Heroes do it?  How do they build those amazing bodies?

Take a look at Wonder Woman.  She didn’t always look this great.

There was a time when Wonder Woman wasn’t feeling like a Super Hero.  She wasn’t always comfortable in her revealing crime fighting attire.


So what changed?

Well, for starters, she came across one of Shawna K’s sample workouts on YouTube and got hooked.

Additionally, she made some dietary changes and began focusing on 15 foods that should be included in your daily diet so that you can burn enough fat to fill the Bat Cave (I know, kinda of a gross mental picture), have enough energy to leap a building in a single bound and build resistance to the kryptonite that is disease.

Seriously though, my 15 Super Foods are a must have in your daily diet.  As they appear more frequently in your diet you will notice feeling leaner and healthier than ever.  I promise.

So what is a Super Food?  Quite simply I am referring to foods that provide exceptional qualities and high levels of essential nutrients so that you can maximize your health and vitality.

Here are your Super Foods:

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All of the Super Proteins are a great source of protein and also healthy fats.  This is the key to fat loss.  Protein will allow you to maintain your metabolism maximizing lean muscle.  Meanwhile the healthy fats will ensure your hormones are properly balanced so that you are burning fat and not falling into fat storage mode.

  • Grass Fed Lean Red Meat – Abundant in iron, zinc, magnesium, phosphorous, b-vitamins, creatine and the antioxidant alpha lipoic acid.
  • Wild Salmon – High levels of Omega 3 fatty acids (EPA & DHA), vitamin B-12, vitamin B-3, vitamin B-6, and selenium.
  • Free Run Whole Eggs – Great source of choline, iron, calcium, phosphorous, potassium, vitamin A, the B vitamins, vitamin E and folic acid.



I think you’d agree that a diet high in good quality vegetables is sure to enhance your health and vitality.  These specific Super-Vegetables happen to be among the most nutrient dense and in the case of the cruciferous vegetables (broccoli, cauliflower & cabbage) the Indole-3-Carbinol in them has been linked to reduced risk of cancer.  Just make sure to NEVER boil cruciferous veggies as that will destroy the potential anti-cancer benefits.

  • Spinach – Great source of iron, calcium, potassium, zinc, phosphorous, selenium, magnesium, manganese, folate, folic acid, vitamin A, vitamin B-2, vitamin B-5, vitamin B-6, vitamin C, vitamin E and vitamin K.  Also contains opioid peptides which play a role in brain function.
  • Broccoli – High in fiber, vitamin C, beta carotene, lutein and contains Indole-3-Carbinol with potential anti-cancer benefits.
  • Cauliflower – High in fiber, folate, vitamin C and contains Indole-3-Carbinol with potential anti-cancer benefits.
  • Cabbage – Good source of vitamin C and glutamine for enhanced gut health.  Also contains Indole-3-Carbinol with potential anti-cancer benefits.



The Super-Fruits contain a wide variety of nutrients and phytochemicals that will help to cleanse your body of toxins, speed up fat burning, improve gut health and help to prevent disease.

  • Tomatoes – Great source of vitamin C and the powerful antioxidant lycopene which provides protection for you skin and keeps your eyes healthy as you age.  Lycopene also has been linked to preventing plaque deposits in arteries.
  • Blueberries – High in fiber, manganese, vitamin B-6, vitamin C, vitamin K and certain antioxidant phytochemicals that have been suggested to have potential anti-cancer properties.
  • Mixed Beans – High in fiber, folate and iron.
  • Avocado’s – Excellent source of fiber, potassium, vitamin E, the B vitamins, vitamin K and monounsaturated fat.  Monounsaturated fat has been shown in scientific research to assist with weight loss, lower triglycerides and raise good cholesterol levels.


Nuts and Oils

This category contains some of the most potent fat burning and health enhancing foods on this list.  The fats contained in these Super Nuts & Oils have been shown to help you to burn more fat, improve your skin health, enhance brain health, control hunger, reduce harmful disease-causing-inflammation, improve insulin sensitivity, reduce cholesterol levels, and lower high blood pressure.

  • Mixed Nuts – High in the anti-inflammatory Omega 3 fatty acids, arginine, vitamin B-2, vitamin E, magnesium, phosphorous, selenium, copper and potassium.
  • Fish Oil – Deserves it’s own category for it’s abundance of the Omega 3 fatty acids EPA and DHA.  Fish oil is a major contributor to reducing harmful inflammation and improving insulin sensitivity so that you can maximize your health and burn more fat to boot.
  • Olive Oil – Good source of vitamin E and heart healthy monounsaturated fats. Several research studies have shown that monounsaturated fat enhances the body’s breakdown of stored fat. And this happens without calorie restriction or additional exercise. By simply replacing other fats in their diet with Olive Oil, test subjects are losing weight while also improving cholesterol and decreasing triglyceride levels.
  • Coconut Oil – Another fat that could have it’s own category.  Populations that eat an abundance of coconut oil are some of the healthiest on the planet.  Proven benefits of coconut oil include, faster fat loss, more energy, sustained energy, improved cholesterol levels, improved skin health, improved brain health, and reductions in the very dangerous and ugly visceral fat around your mid section.


Add more Super Foods to your diet TODAY!

These 15 foods are among the best of the best.  Eat them frequently and you will be rewarded with health, longevity and a lean, rock hard, super hero worthy body.


James Gaida bio:

I am a fat loss expert and certified Precision Nutrition Coach.  I have spent more than 13 years coaching clients in both nutrition and fitness. In that time I have also became certified as a Specialist in Performance Nutrition and a Certified Fitness Trainer. I also own many leather bound books and yeah, I’m kind of a big deal!

My baby, 4 Day Fat Loss (4DFL) is dedicated to teaching simple techniques to rapidly burn fat, increase energy and live a healthier life.  If you want to find out how to burn fat quickly and transform your body check out the 4DFL Method. 

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