Top Foods You Should Be Eating

Do we live to eat or eat to live? We can appreciate food both ways. Below are a few delicious and nutritious foods to add to your daily menu for cultivating health and vitality while relishing every bite.

Blueberries
These healthy little gems contain protective pigment anthocyanin and antioxidants. Studies reveal blueberries have anti-aging capabilities especially for the brain. Reducing inflammation in the central nervous system and helping prevent memory loss, eating ½ cup a few times per week will bring the most benefits.

Asparagus
A vegetable rich in vitamins, notably glutathione which supports the liver and detoxification.

Avocado
My new besty contains healthy fats, fiber, potassium and vitamin E. Add to sandwiches in place of mayo, salads, omelettes or ½ frozen avocado to smoothie for extra creaminess.

Garlic
Vampires unite. Garlic is rich in phytochemicals which ward off colds, have antibacterial and anti-cancer properties plus helps lower blood pressure. Try grated garlic to pre-roasted veggies.

Dark Chocolate
Wishes do come true. Choose 70% or higher for heart healthy flavonoids which help arteries. A German study tested more antioxidants in the blood stream after eating dark chocolate. Moderation is the key. Dip a square in one TBS peanut butter for a satisfying snack.

Nuts
Nuts get me through the day. They satisfy hunger and offer health benefits. Try walnuts which contain omega 3 fats great for the heart and brain and almonds which have heart healthy polyphenols. Both contain minerals and healthy fats. They are high in calories and fat so a one-ounce serving per day is the perfect amount.

Green Tea
Loaded with antioxidants and flavonoids, several cups per week benefit the liver and blood flow, plus it’s protective against cancer and helps with weight loss. Also rich in theanine to alleviate stress, boost mood and mental clarity. Ditch the evening coffee, drink green tea to promote relaxation.

Oily Fish
Salmon, mackerel, sardines are all cold water fish rich in Omega-3’s which help reduce inflammation. The oils are rich in EPA and DHA which are great for brain and eye health. Regular consumption offers heart benefits as well.

Kale
My new fave green! Rich in A, C, K, calcium, magnesium and iron, Kale is King. Toss a few chopped leaves in your smoothie, soup or fave salad. Make your own kale chips: chop then toss with olive oil, salt and pepper then roast for 10 mins at 350 degrees.

Beans
Hearty in calcium, potassium, magnesium and fiber, beans pack a healthy punch to each dish. Add to salads, chilis, stir-fries or have as a side dish or make into a tasty dip. Studies show beans reduce risk of cancers, diabetes and heart disease.

Seeds
Flaxseed and Chia seeds are two of the healthiest seeds to consume. They are potent plant sources of omega-3 oils and fiber which have heart benefits. Buy whole and ground in coffee grinder or preground. Add to yogurts, smoothies, salads and baked goods.