 The news and many publications can make deciphering what we should eat on a regular basis very confusing. Besides the reports of certain foods being good one day and bad the next, there are many gimmicks, sales attempts, and unreliable sources quoted in the information that crosses our paths. However, there are natural foods packed with nutrients (phyto-chemicals, or the nutrients found in whole foods when we eat them as they grow from the earth) that not only protect our health but also enhance it.
In the last newsletter I covered the first five of ten power foods that I have chosen to cover with you. Here I will cover the second five foods that research has shown to pack our bodies with nutrients....and, yes, can taste great too! Remember that this list represents only some of my favorite 'best picks'. My hopes are that this list will get you started on a quest for eating healthier.
6. Soy: From tofu to edamame, soy gives you a variety of ways to work its cancer fighting abilities into your menu. With vitamins folate and K and minerals including calcium, iron, potassium, and selenium, soy packs a nutritional punch. It also provides the all important good omega fats, fiber and a good source of protein. In addition to cancer prevention, it has also been known to reduce blood pressure. Did you know that soy is the highest quality source of cholesterol-free, vegetarian protein.
TIP: Use edamame (found in the freezer section of the grocery store) as a vegetable dish, side dish at mealtime, or in soups. You can purchase them in our out of the pod. I love them alone for a well rounded, healthy snack!
7. Olive Oil: This is a kitchen staple! With lots of vitamin E, a strong antioxidant property, and monosaturated (healthy) fats, it improves cholesterol levels, and offers cancer protection. This heart healthy oil is easily digested and aids in fat digestion by stimulating the gallbladder.
TIP: Olive oil is at its best when not cooked at high heats. To ensure that it maintains all of the wonderful properties it offers, add it to foods after cooking is done or drizzel on salads.
8. Brocolli: These little trees contain multiple vitamins, antioxidants and calcium, phosphorus and potassium. Plus, they are packed with fiber, lutein, and the well researched beta-carotene. All of those wonderful properties work to fight cancer cell growth, improve immunity, and enhance eye health. Brocolli also has properties that kill the bacteria that cause ulcers and some stomach cancers.
TIP: Steam brocolli until just soft (avoid over cooking) to ensure that the health benefits remain in tack for those who are enjoying it.
9. Black Beans: This is just one of the many legumes I could have chosen for this list. They contain lutein and one fo the B viatmins thiamine and the minerals iron, magnesium, and potassium. In addition, they are great for balancing blood sugar since they offer fiber and protein. They combat free radicals (toxins caused by many environmental and lifestyle factors), lower cholesterol, and moderate insulin levels.
TIP: Try sprinkling black beans in a salad, salsa, or even adding them to some casseroles. I love to put them in a whole grain tortilla with a little cheese, tomoatoes and veggies for a healthy lunch option.
10. Walnuts: I know, I know--these are nuts and they are high in fat. Clients protest eating these power packed little snacks all the time. But, when eaten in moderation their beneficial fats and outstanding antioxidant properties make them a daily healthy option. Containing vitamin A, E, folate, riboflavin, and thiamine and minerals calcium, magnesium, phosphorus, and potassium they pack a punch in just a small serving. They also contain fiber, omega fats and protein. All of those characteristics add up to lowering heart disease risk and improved cholesterol.
TIP: add chopped walnuts to salads, make your own trail mix using walnuts from the baking aisle, or even gain the walnut benefits from using walnut oil at room temperature.
So, that does it! My list of 10 Power Foods is complete! Send me an email to let me know if you need a copy of the first five on the list.
As you begin incorporating these power foods into your diet, know that you are nurishing your body al the way down to your tiny cells. Food is the daily medicine that we put into our bodies. Why not choose what you eat carefully so that your medicine produces a viberant and healthy body? | 
