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After much research I found that not all of the foods I studied were true super foods. You have to consider where and how your food is grown. They do however; contain the necessary ingredients to be beneficial in your diet. It is absolutely true that you need various foods that react together for improved benefits in the body. If you consume an avocado you will reap the rewards but if you consume a grapefruit with your avocado they work as a team to fight disease and illness. This is true for most foods, there are however exceptions and they are; Wild salmon, tomatoes, broccoli and broccoli sprouts, kale, spinach, garlic, onions, blueberries, walnuts, pomegranates, depending how and where they are grown, then theres goji berries, mulberries, goldenberries, sauco berries, acai berries, noni fruit, mangosteen fruit, bee pollen, royal jelly, green tea, sea vegetables, quinoa, and umeboshi plum.
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* Fresh fruits are an essential part of a healthy diet, and theyre easy to incorporate into your daily routine. Make a fresh fruit smoothie for breakfast instead of a sweet roll, or try a smoothie for an evening snack instead of ice cream, cookies or chips.

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Note that the number of reps is slightly higher than what you would normally do should you have worked out at the gym. I did it this way intentionally. My advice is that you use 50 - 70% of your One Rep Max due to the fact that you dont have a spotter. If you think you can go heavier please do, but at your own risk.
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