Didn't catch it the first time around? Browse through our Newsletter Archives for further learning! 

• August 2010 - Developing Personal Style
• September 2010 - Clustering Your Clothes
• October 2010 - Evaluate Your Wardrobe
• November 2010 - Clothing Wear and Care
• December 2010 - Fashion in the Fast Lane
• January 2011 - The Power of Personal Apperance
• February 2011 - Art in Everyday Dress
• March 2011 - Line in Design
• April 2011 - Shape in Design
• May 2011 - Color in Design
• June 2011 - Fabric and Texture in Design
• July 2011 - Pattern in Design
• August 2011 - Developing Your Personal Style
• September 2011 - Which Fashion Trends Work into Clusters for You?
• October 2011 - Timely Tips for a Successful Wardrobe Evaluation
• November 2011 - 7 Ways to Find What You Need In Your Closet
• December 2011 - Love Plus Logic is the Key to Great Shopping
• January 2012 - Where Have All the Nice-Looking People Gone?
• February 2012 - Judith Rasband's Fashion Rule of ONETM
• March 2012 - Discover Which Fashion Lines Work for You

We are what we eat, like it or not.  We all know that we should be eating a healthier diet, but busy lifestyles and picky eaters often make this a difficult part of healthy living.  My educational background in family and consumer science has always made the ongoing study of foods and nutrition part of my image and wellness offerings.  So often we focus attention on all the foods we can't eat, so for the past several months I've been digging through scientific reports to come up with a list of foods we can eat that deliver the absolute biggest nutritional bang for our buck. 

While nutritional research is a long, ongoing process with few absolute conclusions, new research results recommend that including a combination of foods high in fiber and antioxidants in your daily diet can add years to your life.  Let's call these nutritional powerhouses "SUPERFOODS."  These healthy foods help you do everything from building up bones and protecting your eyesight and skin, to fighting constipation, inflammation, diabetes, heart disease, and cancers.  As an added bonus, they also put you in a better mood.  For their nutritional value alone, the more of these foods you integrate into your diet, the better the shape you'll be in.  For greater ease in introducing and incorporating SUPERFOODS into our meals and snacks, I'll give you a few ideas to taste test.

In alphabetical order, 15 SUPERFOODS include:

1. Artichokes  With six grams of fiber and only 60 calories, a steamed artichoke makes a great lunch or mid-day snack.  Whip up a low-fat spinach-artichoke dip and enjoy with guests.
2. Avocados  High in healthy fats, fiber, Vitamin E and minerals, avocados are a real treat in a healthy diet.  Guacamole is always a tasty option with baked chips.  Cube or slice half an avocado on top of a salad.  Mash and add to a sandwich. 
3. Beans  Black beans, because of their dark skins, contain more antioxidants than other beans.  Kidney and pinto beans come next.  High in fiber, protein, folate, potassium, magnesium, and iron, add beans to soups, stews, and salads.  Mash and mix with a little salt and hot sauce for low fat "refried" beans.
4. Berries, Berries, Berries and Cherries  Blueberries, blackberries, cranberries, strawberries, and raspberries are a blessed source of fiber and delicious taste.  The darker the berry, the greater the amount of antioxidants.  Add to high fiber breakfast cereal.  Top pancakes or waffles with berries and real maple syrup, or agave syrup which clocks in lower on the glycemic index.  Keep a bag of berries in the freezer and blend into a smoothie.  Eat berries by the handful.  Cherries too, especially dark Bing and Lambert cherries.
   
5. Broccoli   Available year round, fresh or frozen, broccoli is pure fiber rich in Vitamins A, C, and K.  To preserve the antioxidants, roast or steam, don't boil.  Brush flowerets with olive oil and roast for crunchy popcorn-like bites.  Enjoy the crunch with salt and pepper, or a low-fat ranch dip. 
6. Dark Chocolate  Yes, dark chocolate contains antioxidants and fiber too.  One-half to one ounce of dark chocolate is suggested daily.  At about 150 calories per ounce, don't go overboard.  Choose dark chocolate that is at least 70 percent cacao or cocoa.  Stir one teaspoon cocoa powder into a bowl of chili and add to other Southwestern recipes for a new flavor.
7. Kiwi  Nutritionally rich in fiber and antioxidants, plus vitamins A, C, E, and minerals, this little fruit is delightfully sweet and so colorful on the plate or in a salad or with breakfast cereal or oatmeal.  Simply cut a Kiwi in half and scoop out with a spoon to enjoy on its own.
   
    
8. Nuts and Seeds  Packed with fiber, nuts contain antioxidants, phytonutrients, and many minerals.  Sprinkle on any fruit, vegetable, salad, or cereal for extra flavor and crunch value.  Make way for walnuts, almonds, pecans, peanuts, and pistachio nuts.  Raw, unsalted nuts are the healthiest choice.  Don't forget pumpkin seeds, sunflower or sesame seeds.  Sprinkle ground flax seed over cereal, salad, and fruit yogurt, or add to pancake and waffle mix, meatballs, and meatloaf.
9. Oats  Whole grain rolled oats are a fabulous source of fiber and they don't cost a lot.  A 100 pound sack costs $16-$20 and stores easily for long term use.  Trade in your sugary cereals for a bowl of raw or cooked oats topped with fruit and nuts for fabulous taste and added nutritional value.
10. Pears  Surprise, pears contain more fiber than prunes!  A pear and avocado salad lightens any meal.  Add pears to jello salads and desserts or even your breakfast smoothie.  For a quick dessert, top half a pear with a spoonful of mint jelly. 
11. Quinoa  While you may not know how to pronounce it correctly, the unique "keen-wa" grain is truly a SUPERFOOD well worth incorporating into your diet.  High in protein and fiber, it's also a good source of Vitamin E, iron, zinc, and selenium.  Prepare Quinoa and serve like rice.  Eat hot for breakfast with milk and honey or maple syrup or agave nectar.
    
    
     
12. Salmon, Sardines, and Trout  Loaded with omega 3 fatty acids and packed with high-quality protein, these fish are also low in calories.  Salt and pepper then broil or grill.  It's easy.  Serve fish on top of greens for a great salad.  Make up salmon salad for sandwiches or toss in with scrambled eggs and chopped green onions. 
13. Spinach  The healthiest green leaf commonly used in salads, spinach contains an amazing array of antioxidants, vitamins, and minerals.  Add to eggs, soups, and dips.  Sauté with sliced mushrooms.  Steam or microwave two to three minutes and serve with a little butter and vinegar.  You'll like it.
14. Tomatoes
    A fruit pretending to be a vegetable, tomatoes are synonymous with antioxidants.  Of course they're loaded with Vitamin C and also chromium.  Slice onto sandwiches of all kinds.  Chop and add to eggs, soups, and stews.  Great grilled and topped with melted cheese.  Snack on sweet cherry or grape tomatoes instead of candy. 
    
    
     
15. Sweet potatoes and Pumpkin  Packed with fiber, sweet potatoes deliver antioxidants, Vitamin C, and potassium.  Bake for an hour then slice or mash and serve with a sprinkle of orange juice and cinnamon or try chopped fresh ginger and maple syrup.  

For each 1000 calories eaten, 14 grams of dietary fiber is recommended.  That adds up to 24-30 grams with an approximately 1800-2200 calorie daily diet.  While fiber supplements are available, it's better to eat a variety of fiber-rich SUPERFOODS and get the added essential nutrients as well.  The list of SUPERFOODS goes on to include passion fruit, pomegranates, edamame, raisins, dates, figs, peppers, dried herbs, spices, including garlic.  You have options and the taste is great!

To read related information about wardrobe classics and shape in dress and image, with instructions and examples regarding people just like you, order Conselle's wardrobe strategy Book #4, Shape in Clothing Selection and Coordination for the reader's special of $19.97, rather than the list price of $27.97.  To get the special discounted price, call call 801-224-1207 and order directly through Kathy.  You'll find charts that will summarize the information and simplify your learning and application.  Order Shape In Clothing Selection & Coordination.

Buying into fashion shapes that feature garments with design lines that are not extreme is the smart way to dress.  These clothes are called "classics" because they fit and flatter most body shapes and tend not to appear dated but remain looking stylish and generally available at affordable prices.  

Two of my favorite classics include trench coats, anorak jackets, and safari style shirts and jackets for both men and women.  Many favorite basics like bomber jackets, V-neck tops, sport and camp shirts, straight and flared skirts, and straight-leg slacks are also classics.  With a wardrobe built on classics, you can likely afford a trendy update garment once in awhile.  Wear it often, wear it out, and be on the lookout for a new quality trend garment as it comes along.  

Photo: Anorak from Garnet Hill

Judith Rasband

Conselle Institute of Image Management

Check out our blog at http://conselleimageconsultant.wordpress.com! 

Next Image Enhancement Retreat 

May 8-12, 2012