6. Black beans are loaded with brain-enhancing antioxidants called anthocyanins, have no saturated fat and are low in calories. They are found in side dishes, dips, chili, salads and stews. If they're absent, look for other beans, such as pinto, kidney, lima, navy and fava beans. Men's Health recommends a half-cup of black beans daily, which provides 8 grams of protein and 7.5 grams of fiber.
7. Spinach reduces the risk of heart disease, stroke, osteoporosis and macular degeneration via its high doses of omega-3s, folate and lutein. Though lacking the same nutrition, spinach alternatives include kale, bok choy and romaine lettuce. Obviously, all of the above super-foods can be packed in a spinach salad – even yogurt, as a dressing. Men's Health recommends 1 cup of fresh spinach or a half-cup of cooked spinach daily.
8. Oats are loaded with soluble fiber and have an ample amount of protein, reducing the risk of heart disease and bad cholesterol while delivering a steady stream of energy (and even serotonin) via the fiber, which you digest slowly. Oats can be found in granola snacks, desserts, etc. Men's Health recommends a half-cup daily.
9. Milk. A glass of skim or low-fat milk, which is rich in calcium, can reduce insomnia (also being a serotonin producer), restlessness, tension, anxiety, muscle spasms and mood swings, including a 46 percent lower risk of pre-period irritabilities for women, according to a 2005 study from the Archives of Internal Medicine.
10. Bananas didn't make either of the magazines' lists, but I think they should have. Every ripe banana provides a great blend of vitamins, minerals and carbohydrates that bolster the body's optimal performance. The combination of a banana's carbohydrates, simple sugars, starch, potassium and dietary fiber provides a rapid and sustained boost of energy to help improve endurance and concentration.
So now that you know the football food plan – which edibles you're striving for once you break from this Norris huddle – are you ready to run the play?
Let's do it, starting today!
Hut, hut, hike!