A Year of Clean Living

Would you  like to lower your cholesterol, reduce your risk of heart disease and cancer, stabilize your moods and boost metabolism? Here are 15 nutritional powerhouses to add to your menu:

1. 1. F L A X: Loaded with Omega # fatty acids, flax helps your body respond more efficiently to insulin, which improves glucose absorption and helps stabilize blood sugar levels. Easily incorporated into your diet, flaxseed oil can be added to salads or steamed veggies. Ground flaxseeds can be sprinkled on any cooked food.
2. N U T S: These babies contain minerals, fiber and protein and can significantly reduce your risk for heart disease. (Careful, they are high in fat and calories, so eat in moderation.) Walnuts are particularly good for lowering LDL or “bad cholesterol” and raising HDL, or “good cholesterol.”
3. P U M P K I N     S E E D S: Also known as peptias, these “superseeds” contain zinc, magnesium, iron, copper, phosphorus, protein, and the Omega 3 and 6 fatty acids – all of which help to boost metabolism. Pumpkin seeds can help prevent against prostate cancer, protect against heart disease and have anti-inflammatory benefits.
4.  S W E E T      P O T A T O E S: Loaded with beta carotene, and only 90 calories per potato. Fat free, loaded with fiber and carotenoids that help boost metabolism, stabilize blood sugar and lower insulin resistance.
5. A S P A R A G U S: Contains inulin, which promotes growth and activity of good bacteria on your intestines. Especially beneficial to pregnant women because of high folate levels, which help prevent birth defects.
6. Q U I N O A: This tiny grain is a complete protein – and includes all nine essential amino acids. Quinoa contains super high levels of lysine – essential for tissue growth and repair and is especially valuable for people with migraine headaches and diabetes. It is also a great source of potassium, magnesium, iron, copper, phosphorous, and B vitamins.
7. G A R L I C: Known to lower cholesterol, thin the blood, boost the immune system, lower blood sugar levels, reduce the risk of some types of cancer, and fire up the metabolism.
8. P A R S L E Y: Loaded with compounds that purify the blood and expel toxins. Also loaded with vitamins C, K and A, iodine, iron, and chlorophyll. Parsley contains more vitamin C than citrus, and is excellent for battling inflammation. It also contains volatile oils which have been shown to inhibit the formation of tumors, particularly in the lungs.
9. C H I V E S: Include fresh, easy to grow chives in your diet for vitamin C, folic acid, potassium, calcium and iron levels. They also promote good digestion, reduce bad breath and can help lower cholesterol when eaten regularly.
10. O L I V E S: delicious and nutrient rich, but the real miracle is in the oil of these little superfoods. Olive oil can reduce “bad” cholesterol in the blood, protect against gastrointestinal cancer and lower risk of heart disease. Olive oil also contains the metabolism boosters Vitamin E, antioxidants and beta-carotene.
11. W I L D      S A L M O N: A primary superfood because it contains two types of omega-3 fatty acids that can drastically reduce heart disease, Alzheimer’s disease, Parkinson’s disease, and osteoporosis.
12. B  L U E B E R R I E S:  The American Institute for Cancer Research says blueberries are “one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer.” Neuroscientist James Joseph calls the blueberry the “brainberry” and he sees potential for reversing short term memory loss and forestalling many other effects of aging.
13. A V O C A D O S: This delicious fruit is packed with important vitamins and help the body absorb nutrients from other foods eaten with them. Avocados are able to lower bad cholesterol, decrease risk for cancer, and prevent heart disease. They are also high in magnesium and potassium.
14. L O W     F A T     Y O G U R T: A great source of calcium, protein and probiotics, which live in the intestines. Probiotics protect against bad bacteria and aid in digestion. A recent study showed that people who ate three servings of light yogurt per day lost 20% more weight than those who reduced caloric intake alone.
15. D A R K      C H O C O L A T E: We saved the best for last! Yes, ladies…chocolate is good for you. The darker the chocolate, the less fat and sugar. Just one ounce will provide valuable antioxidants and can help lower blood pressure!

See how many of these superfoods you can work into your meals this week! All of these wonderful foods are regularly featured in my cookbook, Clean Cuisine. All are part of the Clean Living Program! Bon Apetit!