13 must have Super Foods

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Is shopping and preparing meals for yourself and your family becoming a chore? You’ve run out of great ideas and need some help? Your New Year’s resolution to lose weight and becoming a “healthier you” may disappear as quickly as the sun comes up. You’re back to your old routine and feel restrained as to what to do. You’ve lost the war between you and the battle of the bulge. It’s getting hard to fight back the evening munchies. Here is a great list of foods that can help boost your immune system and put you and your family back on track to a healthier look and feel for years to come.  super food is a natural food  and regarded as beneficial to you because of its nutrition and its health protecting qualities. It will have nutrition above and beyond the average foods. 

 Here are “ 13 super foods you must have in your diet”


      Extra –Virgin Olive Oil

 Extra-virgin olive oil will help in lowering blood and  fat intake which can assist the body, especially if you suffer from arthritis or any degenerative or chronic body aches. It has no carbs or calories that many of the creamy dressings on the market have which are very heavy in flavours and calories. Almost all dressings will have gluten in them. So be aware if you need to be on a gluten free diet. Sprinkle some olive oil as and experience a more European manner of eating. Low acidity – American as opposed to European diets are a lot more acidic, European diets tend to favor more” acidic greens” such as dandelions. Olive oil is what is considered a good fat. Cooking and seasoning meals with olive oil will definitely enhance any pasta (rice or spinach pasta would be the healthiest type of pasta) , meat or salad dish. It has protective benefits against heart disease. For better digestive assistance add olive oil immediately after cooking food. You have stripped away many of the nutrients so adding the oil will make it tastier, healthier and easier to digest. Olive Oil is the “Iron Man” protection for your heart that will assist in healthier blood flow. It has been in vogue in many Mediterranean countries for centuries to slim down and start getting healthier by adding a table spoon of olive oil to your meals. Dip your zucchini sticks or cover your garlic bread with olive oil instead of margarine or butter and taste the difference. A teaspoon a day is enough to get the total health benefits.


 Adding foods such as avocados (another good fat) to your diet can be very healthy and beneficial to the maintenance of your body. By the way a diet rich in avocados can assist you in weight loss . Getting creative and making avocado egg rolls will help lower cholesterol and regulate blood pressure. Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin K. They are the best source of vitamin E. Avocados like Olive Oil are part of the “good fat” family. Without getting too technical these fats are very beneficial to the health of your heart. People with heart disease or atherosclerosis may want to add avocados to their diet.Avocados are considered almost complete foods. In certain parts of the country babies are weaned using mashed avocados. Avocados have many elements to help heal skin problems. The pulp can be used as both anti-bacterial and anti-fungal.


    Nuts (Walnuts and Almonds in Particular)

 Nuts are quick, hardy and handy. Nuts are a great source of protein, minerals, good fats and nutrients and are very good for the heart. The benefits for reducing heart disease are great. Don’t over do them as they are calorie heavy. You should eat mainly raw nuts because roasted nuts have very little if any enzymes in them. The enzymes are destroyed when the nut is roasted. If you eat the majority of your nuts roasted  it will deplete your body’s natural enzymes. The walnut is the “king” of nuts; It’s a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart. It’s a great quick afternoon pick me up especially if you are doing some heavy mind work. They also provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Eating walnuts help in the elasticity of the arteries. Arginine has become one of the most important amino-acids for a man’s wellness and overall sexual health. For females the benefits from eating a complete food such as nuts helps the muscles regenerate as well as benefits for a healthy sex life. By complete food is meant that even in small doses over a long period of time it will help repair and create new cells. Here are the top six nuts in order of being most nutritious: Walnuts, Almonds, Cashews, Pecans, Brazil Nuts and Macadamia Nuts.

 Some people are allergic to peanuts (which is really not a nut, it is a legume – a bean) so I highly recommend avoiding peanuts entirely. Nuts in general are true super food. They are high in magnesium.This is vital for your heart’s health and controlling blood sugar levels. Eating nuts are a great starch and carb. substitute. They are also a good source of protein.



 Many like to eat it raw. Broccoli can provide you with many of the cholesterol lowering properties, especially when steamed. Broccoli is high in vitamin C. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene), vitamin K and Vitamin D which is essential for healthy bones and teeth. It will also help the body to absorb calcium. High intakes of broccoli can help reduce heart disease and be very beneficial in the aggressive reversal of prostate cancer. Broccoli may make aggressive prostate cancer less likely. Men who often eat broccoli have been less likely to develop aggressive prostate cancer than men who skimp on their veggies. Adding cruciferous vegetables to your meals can put a little kick in your salad and also help blood flow to where an old injury may have been present. Adding broccoli to your diet which is a soluble fiber food has shown to be beneficial for alleviating symptoms of irritable bowel syndrome, such as diarrhea and/or constipation and abdominal discomfort.

Have some broccoli steamed or sauté it .You can then serve it with olive oil, garlic, sea salt and black pepper. Americans eat foods that are more acidic and sugar enhanced as compared to our European cousins, who consume more green foods that are alkaline, such as dandelions and other vegetation that we might label as weeds. This broccoli dish can be served with lemon or oil.  It has been shown that kids do like broccoli so serve it to them. To enhance it you can add real cheese.Just adding a portion or a side dish of broccoli, bok choy, or cauliflower, can be very beneficial to your diet. These vegetables are all members of the cruciferous or cabbage family. They are the super-veggies of the super food family. They have vitamins, fiber, and disease-fighting chemical compounds.



 Blueberries are abundantly rich with health inducing antioxidants and vitamins. They also are very low in calories. Mixed in a shake, a smoothie, or your favorite breakfast dish, they add a great flavor. They range in tart to tangy, so added to a shake with some peach slices and yogurt you will have a very tangy flavored shake. Like cranberries, they have the same compounds that help prevent or eliminate urinary tract infections. Enjoy a blueberry parfait. Greek yogurt can be used, sliced almonds – raw, and sweetened with stevia or honey. Snack on blueberries and stop watching your waistline roller coaster. In this case, they can be considered the Super-fruit that packs a healthy punch.

Blueberries are available all year round, frozen, fresh, and dried. Fresh or frozen they contain Vitamins A and C. Blueberries are a very healthy snack and great way to add antioxidants to your diet.


    Green Tea

Green tea is very good and has been promoted for weight loss and exercise endurance for a long time. Drinking it in the winter to boost your immune system is just a few of green tea’s benefits. It is rich in antioxidants. Antioxidants are dietary substances including some nutrients such as beta-carotene, vitamins C,  E and selenium, which can prevent damage to your body cells or repair damage that has already been done. Oxidation is the “aging” or “rusting” of your body. As we breathe and eat everyday, our body is oxidizing. An example of oxidation would be to cut an apple open and when it turns brown that is oxidation. Do not confuse green tea with the black tea that people drink every day,Green tea has much more health benefits. In addition, it has a lot less caffeine. The caffeine in green tea does not affect  the body like the caffeine in coffee because of all the additional health benefits found in the green tea. The Chinese have known for many centuries of its many benefits, treating headaches to depression, hair and tooth loss. Eye sight problems and facial wrinkles can be slowed down or even reversed, just by adding green tea to your diet. It is from a plant and the tea is made from the leaves of the plant.

In addition to its antioxidant benefits, green tea is a superfood that stimulates and improves digestion, serves as a natural diuretic and improves metabolism.  It is a great substitute for soda or coffee, a great morning or afternoon pick-me up when you are lagging in energy and need to be sharp on the job. If you are on a gluten free diet green tea should be your only drink of choice that has caffeine in it. The caffeine in green tea does not harm the digestive track like caffeine from coffee. It has been said to kill cancer cells without harming healthy tissue. Green tea is high in a flavonoid.  One large study showed that green tea helped to reduce the incidence of breast cancer. While green tea is safer and you may want to consume more of it, consuming too much of anything with caffeine is not such a super idea. Still, the benefits of green tea far outweigh it’s caffeine content. Lastly, I should note that caffeine in liquid or pill form has a thermogenic effect, meaning that it aids in the burning of calories, so a degree of fat loss could be achieved as a fringe benefit when drinking green tea. Thermogenic means tending to produce heat.



 Lentils are packed with protein and are a nutritious superfood. It is a legume (part of the bean family) that is a very simple food and inexpensive to buy. Properly cooked and presented to your family, they will think you are a gourmet chef. It is an ancient crop for modern times. It has fiber and many health properties to ward off the risk of heart disease and help move food through the body’s passageways. Although lentils have been considered ‘peasant’ food, they are nutritious and flavorful. They store well and are easy to prepare. Lentils, like beans are a good source of protein. Lentils also provide calcium, phosphorus, vitamin B and iron. Lentils may be prepared in many ways by combining them with beans, rice, and a variety of vegetables such as carrots, and of course, as lentil soup. It is a great source of energy and iron. By getting more iron in regularly with foods, such as lentils, you will help restore your energy and help to prevent fatigue during exercise. Like common beans, the high fiber in lentils prevents blood sugar levels from rising rapidly after a meal. Studies have shown that eating beans or lentils two or more times per week was linked with a 24 percent reduced in the risk of breast cancer.  



 Tomatoes are an excellent source of vitamin C and a good source of vitamin A. They come in a variety of shapes and sizes. You can eat them fresh off the vine or cooked. It makes for a great afternoon snack. Just quarter them and sprinkle some sea salt or pepper to taste. The crisper and colder the quarters, the tastier and juicer the core. Interestingly enough  it earns its super food status more so when it is cooked. In addition, when tomatoes are cooked they are an excellent addition to sauces, pasta as well as stuffed with brown rice. Let us not forget as a staple in our salads. Cooking them with garlic and olive oil is of course how we would recommend you serve them. Although technically a fruit, the tomato is more often treated as a vegetable when prepared. Tomatoes are packed with vitamins, including vitamins A, C and K and many of the B vitamins, such as niacin. Tomatoes are a good source of fiber, lycopene, and folic acid as well.

Lycopene’s cancer fighting attributes make tomatoes high on the must-eat list, as it helps to protect healthy cells from abnormal development and damage from free radicals. The niacin in tomatoes helps to lower cholesterol, as does the fiber, which also helps to regulate blood sugar levels.  They are red, taste great and yummy. Eat them and you will be enjoying one of the world’s most  natural super-healers.



 Oatmeal: Steel Cut – Not Instant rolled Oatmeal

 Skip the morning jelly filled doughnuts and start your day off right with oats. Its many benefits include lower blood cholesterol, reduced risk of heart disease, healthier metabolism, stabilized blood glucose levels, healthy weight control, and normalized blood pressure. It may take a little longer to cook  steel cut oats but the health benefits are much greater than with rolled oats. Its high fiber content helps lower blood sugar. Oatmeal contains Vitamin E, zinc, selenium, copper, iron, manganese, and magnesium. It is also a good source of protein. For those on a gluten free diet oats in nature are gluten free but when processed in a factory they will be cross-contaminated with wheat. When buying oats you want to make sure they are not cross contaminated with gluten. The container must state that they are “Gluten Free” meaning they are not processed in a factory with wheat.

Make it with plain coconut milk, which adds medium chain fatty acids. Add stevia or honey to your taste. Add some fruit such as blueberries or peaches. Add eggs or egg whites. Add bananas for the daily potassium intake you need. Alternatively, top it off with yogurt and dried cranberries. On the other hand, add organic peanut butter or just the normal pat of real butter. Some years ago, a well-known body builder went back into competition and three times a day he ate oatmeal as a staple part of his training routine. He still looks great.



 Garlic has been used as both food and medicine. It’s literally Mother Nature’s best prescription against viruses and bacteria. At the first signs of a flu or common cold, eat, as much raw garlic along with a cup of tea and you will start to handle your illness. Many people in China and Italy know it is a simple to use everyday remedy. With garlic, its folklore, some old wives tales, and just a dash of modern medicine with its great benefits including preventing heart disease, atherosclerosis, high cholesterol, high blood pressure and cancer.Garlic cloves are a great remedy for infections, digestive disorders, and fungal infections. Great for seasoning or as a condiment it adds aroma. Serve it cooked, raw or minced. It is pungent and spicy when raw and it mellows out when cooked. Garlic may not ward off evil spirits but it ranks as a super food for the ages.

Fresh, dried, or powdered garlic is available all year round. Keep it on your shelf and use it often. You can also get high quality garlic in a pill form from my office. If someone says  “you smell like garlic” have him or her eat some garlic and they will no longer smell the garlic on you.


 Wild Salmon

 Salmon contains omega 3 essential acids, They are essential for human health, They have to be obtained from foods that the body does not make.. Salmon is low in calories and saturated fat yet high in protein. Salmon is an excellent source of selenium, a very good source of protein, niacin, vitamin B12 and a good source of phosphorus, magnesium, and vitamin B6.The omega 3 fats found in salmon have a wide array of cardioprotective benefits. It can help prevent erratic heart rhythms, make blood less likely to clot, boost the good cholesterol and help keep down the bad cholesterol. This prevents cholesterol from damaging the arteries. Salmon helps prevent obesity and improve insulin response.

Fish is known as “brain food” so be smart and eat omega 3 salmon fillets. Its food for thought, as well as food to better your mood and attitude. Vitamin D is essential for healthy bones and teeth. It is the best food for healthy and youthful skin, eyes, and brain. Grill it, roast it or boil it.  You can serve it with brown rice, rice pasta, garlic, onions, and lemon juice. It is where cooking good food makes good  super health sense.



 Kefir (liquid yogurt) has power boosting protein and bone-building calcium, ribofavin and vitamin B12. Kefir is excellent for the body because it contains good bacteria (probiotics). It is more nutritious than yogurt. Kefir helps boost the immune system, improve digestion, and metabolism. Kefir can also help to eliminate vaginal infections.

The need to get good bacteria in the intestinal tract and replenish what has been killed off by a bad diet, will keep you healthy and regular. The best type of kefir is homemade (see my website for how to make coconut kefir at www.youralternativedoctor.com. Click on media, then health articles then fermented foods) because most commercially made kefir has been pasteurized. It has most of the beneficial bacteria (probiotics) destroyed. The therapeutic benefits are now very low. It is always best to make your own kefir. It is easy and fun makes a great family project.


 Cultured (Fermented) Vegetables

Homemade cultured or fermented vegetables are the best rather than commercially prepared fermented vegetables bought at the store. There will be a lot more beneficial (up to 80% more) bacteria (probiotics) than in commercially prepared cultured vegetables. This is due to the fact that almost all cultured (fermented) vegetables on the open market have been pasteurized. The pasteurization will kill most of the beneficial bacteria and  will destroy many of the vitamins. Homemade cultured vegetables are packed with trillions and trillions of probiotics. The vegetables themselves  will increase in the bioavailability of the vitamins. In other words they become more nutritious. You should have a minimum of half a cup of fermented foods at each meal. (Visit my website to find out the easy steps on making cultured vegetables)


Eat these 13 super foods!  Your diet should have these super foods in it on a daily bases throughout the week. These are the foods to help support and regenerate your health and boost your immune system. These super foods will help your body to stay super strong and keep you super healthy. 


For more information on how to get healthy and stay healthy, go to www.youralternativedoctor.com Dr  Foley is an Advance Nutritionist/ Chiropractic physician that specializes in nutritional rehabilitation of chronic and hard to manage health conditions. He has practiced over 24 years, lecturing weekly on how to get rid of belly fat, Hypothyroid, Hashimoto’s Autoimmune, Gluten Sensitivity and many other health topics. You can listen to Dr. Foley every Sunday  at 2:00 PM central time on his radio show “The Natural Health Care Show”  on 99.7 FM  Nashville, TN or on the Internet “live” at  www. 997wtn.com. Past show are available on his website. Dr Foley takes a natural approach that is safe and effective. All health care programs are tailor made for the individual person. You can contact  Dr. Foley at 5602 Nolensville Pike Nashville, TN 37211 Office Phone: (615) 333-0021 or drbjfoley@comcast.net or http://www.facebook.com/Dr-Brian-Foley-Health-Wellness-Center/ or Twitter @Drfoleybrian


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