Just eat these 8 foods-along with a little fish (such as salmon) if you feel the need and follow the “10 Critical Keys to Vibrant Health” and “18 Health Tips” and you have a much better chance at living life to the fullest degree.
1) SPINACH – Sexual enhancement, muscle growth, heart healthy, bone builder, enhances eyesight. It may be green and leafy but spinach is the ultimate man food. This noted biceps builder is a rich source of plant based omega-3’s and folate, which help reduce the risk of heart disease, stroke and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related muscular degeneration. Aim for 1 cup of fresh spinach or ½ cup cooked per day.
SUBSTITUTE: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach: add spinach to scrambled eggs: drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
RECIPE: Sesame Stir-Braised Kale. Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tsp. sesame seeds.
2) YOGURT – Cancer fighter, Bone builder, Boosts immunity. Various cultures claim yogurt as their own creation, but the 2,000 year old food’s health benefits are not disputed. Permutation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boosts the immune system and provides protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day.
SUBSTITUTES: Kefir, soy yogurt.
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast-or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
RECIPE: Power Smoothie Blend 1 cup of low-fat yogurt, 1 cup of fresh or frozen blueberries, 1 cup of carrot juice, and 1 cup of fresh baby spinach for a nutrient-rich blast.
3) TOMATOES – Cancer fighter, Heart healthy, Boosts immunity. There are 2 things you need to know about tomatoes. Red are t because their 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. Studies show that 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. Aim for 22 mg of lycopene a day, which is about 8 red cherry tomatoes or a glass of tomato juice.
4) CARROTS – Cancer fighter, Boosts immunity, Enhances eyesight. Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day.
SUBSTITUTES: Sweet potatoes, pumpkin, butternut squash
FIT IT IN: Raw (not baby) carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake.
RECIPE: Baked Sweet Potato Fries. Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350F. Turn and bake for 10 minutes more.
5) BLUEBERRIES – Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity. Host to more antioxidants than any other popular fruit. Blueberries help to prevent cancer, diabetes and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. And for 1 cup of fresh blueberries a day, or ½ cup frozen or dried.
SUBSTITUTES: Acai berries, strawberries, purple grapes, prunes, and raisins.
FIT IT IN: Blueberries retain most of their power in dried, frozen or jam form.
RECIPE: Acai (An Amazonian berry, has more antioxidants than the blueberries). Mix 2 TBSP of acai powder into OJ or add 2 TBSP of acai pulp to cereal, yogurt, or smoothie.
6) BLACK BEANS – Muscle growth, brain stimulant, and heart healthy. All beans are good for your heart, but none can boost brain power like black beans. That’s because their full of anticoyanins, antioxidant compounds that have been shown to improve brain protein, and 7.5 grams of fiber, and is low in calories and free of saturated fat.
SUBSTITUTES: Peas, lentils, pinto, kidney, fava, and lima beans.
FIT IT IN: Wrap black beans in a breakfast burrito; use both Black beans and kidney beans in your chili; puree 1 cup black Beans with ¼ cup olive oil and roasted garlic for a healthy dip; Add fava, lima, or peas to pasta dishes.
RECIPE: Black Beans and Tomato Salsa Dip 4 tomatoes, 3 cloves garlic, 2 jalapenos, 1 yellow bell pepper and 1 mango. Mix in a can of black beans and garnish with ½ cup of chopped and the juice of 2 limes.
7) WALNUTS – Muscle growth, brain stimulant, cancer fighter, heart healthy, boosts immunity. 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. The walnut sounds like a Franken food but it grows on trees. Other nuts combine only 1 or 2 Of these features, not all of three. A serving of walnuts, about 1 oz or 7 nuts- is good anytime, but especially a post work out recovery snack.
SUBSTITUTES: Almonds, Peanuts, Pistachios, Macadamia nuts, and Hazelnuts.
FIT IT IN: Sprinkle on top of Salads; grind and mix with olive oil To make a marinade for grilled fish or chicken.
8) OATS – Muscle growth, brain stimulant, heart healthy oats are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½ cup serving, they deliver steady muscle building energy.
SUBSTITUTES: Quinoa, flaxseed and wild rice
FIT IT IN: Eat granolas and cereals that have a content of at Least 5 grams per serving. Sprinkle 2 TBSP. of flaxseed on cereals, salads, and yogurt.
“Let Your Food Be Your Medicine And Your Medicine Be Your Food.”