I hope you’ll want to learn more and let me help you to get into the best shape of your life.

The latest science on the muscle building, brain-enhancing, wrinkle erasing, heart-strengthening, bone-protecting, immunity boosting, and inflammation fighting foods you should be eating every day.

1. Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. Almonds are also stuffed with vitamin E,which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline.

2. Flaxseeds

Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. Participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. Another study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. Try sprinkling ground flaxseed on oatmeal, yogurt, and salads.

3. Tomatoes

There are two things you need to know about tomatoes: red are the best, because they’re packed with more of the antioxidant lycopene; and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. A diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease, and help eliminate skin-aging free radicals caused by ultraviolet rays. Cooked tomatoes and tomato paste work best.

4. Sweet Potatoes

Often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of second hand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.  Volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent.

5. Spinach

It may be green and leafy, but spinach is a renowned muscle builder and is also the ultimate man food.  Spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to your penis.

6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), omega-3 fatty acids that serve as oil for the brain’s hardware by helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. The brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. If you want to keep your wits about you as you age, start consuming omega-3s now. says Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week..

8. Blueberries

This potent little fruit can help prevent a range of diseases from cancer to heart disease. Think of blueberries as anti-rust for your gray matter.  Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants, only açai, an Amazonian berry, contains more, that neutralize the free radicals that cause neuronal misfires. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun exposed skin. Green tea is also infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. Women who drank cocoa fortified with a chocolate bar’s worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols. Indulge in 1 ounce a day to get all the benefits.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat. Niacin raises HDL cholesterol (the good kind) and lowers triglycerides more than most statins alone.

12. Carrots

Think of carrots as orange wonder wands, good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproducti on of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids, fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract which in turn, facilitates calcium absorption.

14. Whole Grains

Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy.But not all breads and crackers advertised as “whole grain” are the real deal. Read the label, those that aren’t whole grain can be high in fat, which increases inflammation.

15. Red Wine

Swimming in resveratrol, a natural compound that lowers LDL, raises HDL, and prevents blood clots. Red wine can truly be a lifesaver.  Resveratrol may prevent or delay the onset of chronic disease. But limit your intake to two drinks a day as you’re 97 percent more likely to reach your 85th birthday if you keep your daily alcohol consumption to fewer than three drinks. Vin rouge is also a rich source of flavonoids, antioxidants that help protect the lining of blood vessels in your heart, and may make you less likely to die of cardiovascular disease.

16. Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”

17. Avocado

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL cholesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week.

18. Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle building protein as chicken. Other nuts combine only one or two of these features, not all three. A serving of walnuts, about 1 ounce, or seven nuts, is good anytime, but especially as a post workout recovery snack.

19. Turmeric

Curcumin, the polyphenol that gives turmeric its tang and yellow hue, has anticancer properties, anti-inflammatory effects, and tumor-fighting activities known in nutrition speak as anti-angiogenesis.  It helps deter the accumulation of amyloid plaques in the brain, tiny blockages that may cause Alzheimer’s disease. Turmeric’s prevalence in India, may help explain why so few of the country’s senior citizens have the disease, whereas the statistic is close to 13 percent in the United States, according to the Alzheimer’s Association. One tip: Pair it with pepper in curries. Adding black pepper to turmeric or turmeric-spiced food enhances curcumin’s bioavailability by 1,000 times, due to black pepper’s hot property called piperine.

20. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

21. Apples

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation fighting antioxidants.

22. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc, a whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function.

23. Pomegranates

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study  found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

24. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and researchsuggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

25. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer.

26. Broccoli

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins—including A, C, and K—and the phyto nutrient sulforaphane, which studies suggest has powerful anticancer properties.

27. Kiwis

Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try to eat at least one or two a week after exercising.  Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

28. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints. A study  found that it’s as effective as Advil at reducing inflammation. Have 2 tablespoons a day.

29. Leeks

Leeks can support sexual functioning and reduce the risk of prostate cancer,   Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible. These scallion like cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

30. Artichokes

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols, antioxidants that can cut the risk of stroke, and vitamin C, which helps maintain the immune system. Eat them as often as you can. Ripe ones feel heavy for their size and squeak when squeezed.

31. Chili Peppers

Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

32. Ginger

Contrary to popular belief, ginger, a frequent addition to so many Asian dishes, isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

33. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes. What’s more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.

34. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

35. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade. The fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

36. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

37. Mushrooms

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. In short, they reduce the risk of cancer. Try to eat half a cup once or twice a week. Cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.

38. Pineapples

With its potent mix of vitamins, antioxidants, and enzymes, in particular, bromelain,  pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

39. Fruit or Vegetable Juice

Raise a glass of the good stuff.  People who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols, antioxidants found in fruits and vegetable, may protect brain cells from the damage that may be caused by the disease.

40. Bing Cherries

Eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout. They also reduce the risk of chronic diseases and metabolic syndrome.

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I hope you’ll want to learn more and let me help you to get into the best shape of your life.

As part of a healthy diet, whole foods play a significant role in helping your body function at its best. There are hundreds of nutritious whole foods, but the dozen on this list do more than just have healthy nutrients, they also have healing properties.

Kiwi fruit:  This tiny fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwi fruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwi fruit’s natural blood thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDLcholesterol, and reducing blood pressure. Studies have shown that kiwi fruit not only reduce oxidative stress and damage to your DNA but also helps damaged cells to repair themselves.

Kiwi fruit are often prescribed as part of a dietary regimen to battle cancer and heart disease, and in Chinese medicine they are used to accelerate the healing of wounds and sores.

How much: Aim to eat one to two kiwi fruit a day.  California grown kiwi fruit are in season from October through May, and New Zealand kiwi fruit are available between April and November.

Tips: Kiwi fruit contain enzymes that activate once you cut the fruit, causing the flesh to tenderize. So if you’re making a fruit salad, cut the kiwifruit last.
The riper the kiwi fruit, the greater the antioxidant power, so let them ripen before you dig in.

Cherries:  Cherries pack a powerful nutritional punch with a low calorie count. They’re also packed with substances that help fight inflammation and cancer. In lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide, without damaging healthy cells. Cherries also have antiviral and antibacterial properties.

Anthocyanin, another compound in cherries, is credited with lowering the uric acid levels in your blood, reducing a common cause of gout. Researchers believe anthocyanins may also reduce your risk of colon cancer. These compounds also work like a natural form of ibuprofen, reducing inflammation and curbing pain. Regular consumption may help lower risk of heart attack and stroke.

In Chinese medicine, cherries are routinely used as a remedy for gout, arthritis, and rheumatism, as well as anemia, due to their high iron content.

How much: Eat daily and keep a bag of frozen cherries in your freezer.  Frozen cherries retain 100 percent of their nutritional value and make a great addition to smoothies, yogurt, and oatmeal.

Tip: Buy organic, since conventionally grown cherries can be high in pesticides.

Guavas:  Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They’re not all that common, so they might be hard to find, depending on where you live. Guavas contain more of the cancer fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Your body can’t process much of the lycopene in tomatoes until they’re cooked as the processing helps break down tough cell walls. However, guavas’ cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.

Lycopene protects your healthy cells from free radicals that can cause all kinds of damage, including blocked arteries, joint degeneration, nervous system problems, and even cancer. Lycopene consumption is associated with significantly lower rates of prostate cancer. Men with prostate tumors who consumed lycopene supplements showed significant improvements, such as smaller tumors and decreased malignancy. Lycopene has also been found to inhibit the growth of breast cancer cells, and research suggests that this antioxidant may also help protect against coronary heart disease.

This fruit is also packed with vitamin C and other antioxidants. Serving for serving, guava offers more than 60 percent more potassium than a banana, which can help protect against heart disease and stroke. In fact, the nutrients found in guavas have been shown to lower LDL and boost HDL cholesterol, reduce triglycerides, and lower blood pressure.

How much: Eat fresh guavas as often as you can as they are not commonly available in most stores. Guava juices are processed and sweetened, so they don’t provide the same superior nutrition that the whole, fresh fruit does. One to two guavas a day is a good goal.

Beans:  Beans lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meats, and fruit, think again, beans offer all three in a single package.

An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers shows women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

Beans deliver a whopping amount of antioxidants, which help prevent and fight oxidative damage. In fact, the USDA’s ranking of foods by antioxidant capacity places three varieties of beans (red beans, red kidney beans, and pinto beans) in the top four and that’s among all food groups. Beans are a great source of dietary fiber, protein, and iron. They also contain the amino acid tryptophan.   Foods with high amounts of tryptophan can help regulate your appetite, aid in sleep, and improve your mood. Many are also rich in folate, which plays a significant role in heart health. And depending on the type of bean you choose, you’ll also get decent amounts of potassium, magnesium, vitamin B1 and B2, and vitamin K. Soybeans are a great source of omega-3 fatty acids.

In Chinese medicine, various types of beans have been used to treat alcoholism, food poisoning, edema (particularly in the legs), high blood pressure, diarrhea, laryngitis, kidney stones, rheumatism, and dozens of other conditions.

How much: Try to eat two servings of beans per week.

Tip: Adzuki and mung beans are among the most easily digested.  Pinto, kidney, navy, garbanzo, Lima, and black beans are more difficult to digest.

Watercress:  Watercress is about as close as you can get to a calorie free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It’s packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.

The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body’s tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They’ve also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.

In Chinese medicine, watercress is thought to help reduce tumors, improve night vision, and stimulate bile production (improving digestion and settling intestinal gas). It’s used as a remedy for jaundice, urinary difficulty, sore throat, mumps, and bad breath.

How much: Eat daily if you can. You can find it year round in many grocery stores and at your local farmers market.

Tips: You can cook it, but watercress is better for you when you eat it raw. Tuck it into a sandwich in place of lettuce.

Toss it with your favorite vegetables and eat it in a salad.

Use watercress as a wonderfully detoxifying ingredient in juice or smoothies.

Spinach:  Spinach protects against eye disease and vision loss, it’s good for brain function, it guards against colon, prostate, and breast cancers, it protects against heart disease, stroke, and dementia. It lowers blood pressure, it’s anti-inflammatory and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to your bones. Spinach is also rich in lutein, which protects against age related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

How much: Fresh spinach should be a daily staple in your diet and aim for a few ounces, raw or lightly steamed, every day.

Tips: Add a handful of fresh spinach to your next fruit smoothie. It’ll change the color but not the taste.

Conventionally grown spinach is susceptible to pesticide residue; stick to organic.

Onions:  Onions contain potent cancer-fighting enzymes, onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals.

Onions have super antioxidant power. They contain quercetin, a natural antihistamine that reduces airway inflammation and helps relieve symptoms of allergies and hay fever. Onions also boast high levels of vitamin C, which, along with the quercetin, battles cold and flu symptoms. Onions’ anti-inflammatory properties help fight the pain and swelling associated with osteo- and rheumatoid arthritis. Onions are also extremely rich in sulfur and they have antibiotic and antiviral properties, making them excellent for people who consume a diet high in protein, fat, or sugar, as they help cleanse the arteries and impede the growth of viruses, yeasts, and other disease causing agents, which can build up in an imbalanced diet.

How much: Add a few onions to your weekly grocery list and try to eat a little bit every day. All varieties are extremely good for you, but shallots and yellow onions lead the pack in antioxidant activity. Raw onions provide the best nutrition, but they’re still great for you when they’re lightly cooked. And cooking meat at high temperatures (such as on a grill) with onions can help reduce or counteract carcinogens produced by the meat.

Tip: Onions should be stored at room temperature, but if they bother your eyes when you cut them, try refrigerating them for an hour before cutting.

Carrots:  Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.

Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts.

In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

How much: Eat a serving of carrots each day. Carrots are good for you whether they’re raw or lightly cooked. Cooking helps break down the tough fiber, making some of the nutrients more easily absorbed. For the best nutrition, go for whole carrots that are firm and fresh-looking. Precut baby carrots are made from whole carrots and, although they’re convenient, they tend to lose important nutrients during processing.

Tips: Remove carrot tops before storing them in the fridge, as the tops drain moisture from the roots and will cause the carrots to wilt.

Buy organic; conventionally grown carrots frequently show high pesticide residues.

Cabbage:  Cabbage is a great source of vitamins K and C. One cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more—and it’ll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.

Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers.

Cabbage builds strong bones, dampens allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is routinely juiced as a natural remedy for healing peptic ulcers due to its high glutamine content. It also provides significant cardiovascular benefit by preventing plaque formation in the blood vessels.

In Chinese medicine, cabbage is used to treat constipation, the common cold, whooping cough, depression and irritability, and stomach ulcers. When eaten and used as a poultice, as a dual treatment, cabbage is helpful for healing bedsores, varicose veins, and arthritis.

How much: The more cabbage you can include in your diet, the better.

Tips: Try raw sauerkraut. It has all the health properties of cabbage, plus some potent probiotics, which are excellent for digestive health.

Use the whole cabbage; the outer leaves contain a third more calcium than the inner leaves.

Both are nutritional stars, but red cabbages are far superior to the white variety, with about seven times more vitamin C and more than four times the polyphenols, which protect cells from oxidative stress and cancer.

Broccoli:  A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak and a lot more protective phytonutrients.

Broccoli’s phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

Phytonutrients called indoles found in broccoli help protect against prostate, gastric, skin, breast, and cervical cancers. Some research suggests that indoles also protect the structure of DNA and may reduce the risk of prostate cancer. Extensive studies have linked broccoli to a 20 percent reduction in heart disease risk.

In Chinese medicine, broccoli is used to treat eye inflammation.

How much: Try to eat a little broccoli every day. Like many other vegetables, broccoli provides fantastic nutrition both in its raw form and when it’s properly cooked. Cooking reduces some of broccoli’s anticancer components, but lightly steaming it will preserve most of the nutrients. Frozen broccoli is a good substitute.

Tip: Steaming or cooking broccoli lightly releases the maximum amount of the antioxidant sulforaphane.

Kale:  Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It’s also a good source of calcium and iron.

Kale is in the same plant family as broccoli and cabbage and it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting your body’s detoxification enzymes and fighting free radicals in your body. The indoles in kale have been shown to protect against breast, cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart, and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene (containing seven times as much as does broccoli), lutein, and zeaxanthin (10 times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.

How much: The more kale you can eat, the better.

Tips: Kale’s growing season extends nearly year-round; the only time it’s out of season is summer, when plenty of other leafy greens are available.

Steam or sauté kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.

Kale is also a great addition when it’s blended in fruit smoothies or juiced with other vegetables.

Dandelion:  The pesky weed has a long history of being used as a healing herb in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it’s one of the richest sources of vitamin A, among all green vegetables. It’s also one of the best sources of beta-carotene.

Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It’s routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion supports the entire digestive system and increases urine output, helping flush toxins and excess salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of potassium that can occur with pharmaceutical diuretics.

Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding the healthy probiotic bacteria in the intestines.   It also increases calcium absorption and has a beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is excellent for reducing edema, bloating, and water retention.  It can also help reduce high blood pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.

In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and root is a topical remedy for warts.

How much: Dandelion greens are considered a specialty item in some areas and therefore can be difficult to find. They also have a pungent taste, and people tend to love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them a regular part of your diet.

Tips: Use the root in soups or sauté it on its own. If the raw leaves are too bitter for you, try them lightly steamed or sautéed.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Adding the right amount of vegetables to your diet can single-handedly fight strokes, heart disease, cancer and type 2 diabetes.

EAT YOUR VEGETABLES.  This one simple rule is the most powerful and important way to fight aging.  But to get the maximum anti-aging protection and disease prevention, you need to not only eat the right number of servings per week, but also include variety, and lots of it.

Eating about 14 cups of vegetables per week, from a wide range of veggie groups, raises blood levels of many protective antioxidants. In addition to their well-documented ability to fight and reduce the risk of disease, antioxidants may help preserve your long-term memory and learning capabilities, even as you get older.

Numerous studies also link a higher veggie intake to a reduced risk of stroke, cardiovascular disease, cancer, type 2 diabetes and obesity.

Convinced, but still struggling to work all this produce into your real-life diet? Then the following tips will help you to simplify things with a breakdown of the five essential veggie “groups,” and a cheat sheet for quick reference, and seven days of actual meals. You’ll be fulfilling your 14-cup quota in no time.

Easy ways to sneak in veggies

• Swap noodle soup for bean or lentil
• Serve chicken or fish over a bed of corn or wilted greens instead of rice
• Use salsa or marinara sauce for dipping
• Add mashed beans or chopped mushrooms to lean ground beef or turkey
• Trade half your pasta portion for chopped veggies

The ideal veggie schedule

Your goal is 14 cups a week!  This may seem like a lot, but it’s easier than it sounds. Researchers have divided the entire vegetable spectrum into five “groups” (yes, beans are a veggie!) and broken down your exact weekly needs.

Dark greens

You need: 2 cups per week

Spinach; broccoli; romaine; mesclun; collard, turnip and mustard greens

Payoff: Better lung health, stronger bones, a stronger immune system, lower blood pressure, reduced inflammation and a healthier brain.

Orange vegetables

You need: 1 ½ cups per week

Carrots, sweet potatoes, winter squash, pumpkin

Payoff: Better vision, blood sugar control, and lung health; high in cancer-fighting carotenoids.

Beans

You need: 2½ cups per week

Pinto beans, kidney beans, black beans, lentils, edamame, chickpeas, tofu

Payoff: Lower rates of heart disease, high blood pressure, breast and colon cancers, and type 2 diabetes.

Starchy vegetables

You need: 2½ cups per week

White potatoes, corn, green peas

Payoff: The nutrients in this group range from vitamins A, C, B6, and folate to potassium and magnesium, and each vegetable is rich in unique antioxidants, such as cancer-fighting isoflavones in peas and blood pressure–lowering kukoamines in potatoes.

Wildcard

You need: 5½ cups per week

Artichokes, asparagus, brussels sprouts, cabbage, cauliflower, eggplant, green beans, mushrooms, onions, bell peppers, tomatoes, wax beans, zucchini

Payoff: This eclectic group ensures a broad spectrum of nutrients and antioxidants that protect every system in your body, including beta-carotene in bell peppers and quercetin, a natural anti-inflammatory, in onions.

One week at a glance

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
LUNCH	1 c Greens	1/2 c Orange Veggies	1 c Greens & 1/2 c Beans	1 c Wildcard	1 c Wildcard	1 c Wildcard	1/2 c beans
DINNER	3/4 c Starchy Veggies	1/2 c Beans	1 1/2 c Wildcard	1 c Beans	3/4 c Starchy Veggies	1 c Orange Veggies	1c Starchy Veggies & 1 c Wildcard

Eat like this!

You will soon find that eating meals that incorporate all five vegetable groups into a perfect 7-day veggie schedule is pretty easy. When making meals just choose the group and look for its category so you can make choices. Once you get the hang of it, adding more vegetables to your meals will be a breeze.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Fried chicken nuggets

Anytime you take a food, dip it in batter and then deep-fry it, you turn it into something that can be a bit hard on your stomach. Fried foods are generally greasy and high in fat, both of which spell trouble for the stomach. If you suffer from inflammatory bowel disease, greasy foods can cause symptoms like nausea and diarrhea.. To make a healthier version, take frozen chicken nuggets (or use your own breadcrumb batter on chicken breasts) and bake them rather than frying.

To get the crunchy, salty sensation of chips without the unfortunate side effects, look for baked versions of potato chips or switch to low or no fat snacks

Spicy food

Hot peppers may give food a wonderful spicy kick, but they can also irritate the lining of your esophagus on the way down, resulting in an unpleasant heartburn like feeling after you eat.  Even if you try to cool down the heat by adding sour cream, you’re still getting all the spice and the same amount of irritation. So rather than trying to mask spice with high-fat cream, opt for milder versions if you routinely suffer side effects.

Chocolate

Most of the unfortunate consequences come not from simply eating chocolate, but from overeating it. One small brownie as an occasional treat probably is fine but a triple brownie a la mode probably is not. But anyone who suffers from gastro-esophageal reflux disease (GERD) can experience problems from even a small portion of chocolate. That’s because chocolate causes the lower esophageal sphincter to relax, allowing your stomach acid to come back up.

Citrus juices

These acidic drinks can irritate your esophagus, stimulating your sensory nerves to feel more inflamed. This might feel like acid reflux, but in reality is just irritation. In your stomach, however, the extra acid of the drink can cause other problems. If you haven’t eaten and you down a big glass of OJ first thing in the morning, your gut is already full of acid, so adding the extra can give you a stomachache. And if you’re drinking lemonade that’s sweetened with high fructose corn syrup, the huge influx of sugar is often a cause of diarrhea.

Mashed potatoes

Nothing seems homier than a bowl of creamy mashed potatoes. After all, that’s why it ranks near the top of the list when it comes to comfort foods. But if you happen to be one of approximately 30 to 50 million Americans who are lactose intolerant, you’ll find no comfort in mashed potatoes, since most are loaded with milk or even heavy cream. If you make them at home using lactose-free whole milk for the same creaminess minus the after-effects.

Raw onion

Onions, garlic, leeks and shallots are filled with a variety of phyto nutrient compounds, some of which seem to offer healthy, heart-protective benefits, and some of which cause stomach distress.  Cooking them seems to deactivate some of the problem causing compounds. But on the chance that you’re also deactivating some of the good stuff, try using a mix of cooked and raw so that you can reap the benefits without suffering the consequences.

Ice cream

There’s no quicker way to determine if you’re lactose intolerant than to sit down with a big bowl of ice cream. The bloating, cramping and gas are clear messages that your system is trying to tell you to stay away from rich dairy products. If that’s the case, the only solution is switching to lactose-free frozen treats.  But even if you’re not lactose intolerant, eating a pint of Ice Cream in one sitting still will give you some stomach trouble. That’s because it’s essentially all fat, and fat lingers in your stomach longer than other foods before getting digested.

Broccoli and raw cabbage

These fiber-and nutrient rich vegetables are incredibly healthy, but they are also well known for causing gas buildup in your stomach. The solution is simple. Cooking them or even just blanching them slightly will deactivate the sulfur compounds that cause gas.

Beans

Beans also have a notorious reputation for causing gastric distress. The enzyme needed to break down beans is found only in our stomach bacteria. And if you don’t routinely eat beans, you might not have enough of this enzyme to comfortably digest them. The result, of course, is gas and bloating. Cooking beans in soup can help as the extra fluid will help digest the large amounts of fiber beans contain, and the extra cooking time will start breaking the beans down even before you eat them. By adding beans to your diet gradually, you will help build up the enzyme necessary to digest them without issue.

Sugar-free gum

Sorbitol, the ingredient found in many sugar-free gums, candies and diet bars and shakes, could cause an uncomfortable buildup of gas in your stomach. Check the labels before you buy to see if you can find sugar-free products that use less troublesome sugar substitutes. Most people can handle two or three grams without any problems, but a product that packs 10 or more grams will undoubtedly be tough on your digestion.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !