Wellness Of Life Sixteen Vitality Foods These foods and food groups are essential to any program for improving health and maintaining vitality for life. These foods should be regularly added to your diet on a daily basis. Enjoy and have fun! 1. Green Leafy Vegetables Greens are loaded with calcium, fiber, and folic acid. spinach, dark green lettuce, collard greens, bok choy and kale are just a few of the greens you can choose. 2. Lean Protein Seafood, chicken and turkey, beans and dairy products are excellent sources of lean protein. If you include healthy protein with each meal, you’ll minimize blood sugar surges. 3. Seafood Studies show that there are anti-aging and anti-inflammatory benefits from eating seafood. Seafood can improve heart health, boost brain function, decrease Inflammation and are rich in Omega-2 essential fatty acids: the best sources are ocean salmon, halibut, and sardines. 4. Beans and Legumes One half to one cup of beans daily lowers bad cholesterol, suppresses hunger, provides fiber, stabilized blood sugar levels and are loaded with cancer fighting compounds. 5. Whole Grains Whole Grains such as barley, buckwheat, brown rice, quinoa, oats, spelt, kamut amaranth, and millet are actually much tastier than the processed and refined grains. Also whole sprouted grain bread such as Ezekiel and Manna bread provide more fiber, stabilize blood sugar levels, and keep you satisfied after meals for a longer time and are a rich source of magnesium and other vitamins. 6. Cruciferous Vegetables Fiber rich cruciferous vegetables such as cabbage, bok choy, broccoli, kale, Cauliflower and Brussels sprouts are high in substances that detoxify chemicals, assist in metabolizing the break down of hormones, and are powerful anti-oxidants. They are also great sources of VitiminC, Vitimin K, folate and calcium. 7. Berries Blueberries, blackberries, raspberries, strawberries, cranberries, loganberries are Among the brightly colored fruits that are extremely rich in anti-oxidants. Blueberries have the highest levels of anti-oxidants. They are also packed with fiber, you can eat them alone or with cereal, with other fruit, sprinkled on salads, in yogurt and in your morning smoothie. 8. Olive Oil and Grape Seed Oil Extra virgin olive oil and grape seed oil are one of the best and most heart healthy of all the good gats. Make a pesto dip with olive oil or grape seed oil, basil, pine Nuts to use as a dip for good breads that are whole sprouted grain bread, crackers and vegetables. Make your salad dressings with olive and grape seed oil. 9. Raw Nuts and Seeds Nuts and seeds are packed with protein and essential fatty acids. They are also loaded with fiber. Raw nuts preserve the heart healthy essential fatty acids. When they are roasted, fried or heated, they change their chemical structure and become unhealthy trans fats. You should first soak your nuts in water for 10 hours before consuming; this changes their chemical structure from a dormant state to a live state increasing their vitality ten fold. 10. Fresh Garlic Garlic has a long history of being one of the most popular spices added to enhance the flavor of all types of foods. Garlic is also a potent anti-oxidant. it boosts immune function, lowers cholesterol, acts as an anti-bacterial, anti-viral, anti-fungal and anti-parasitic. Fresh garlic is the most potent. 11. Fresh Herbs and Spices Thyme, ginger, rosemary, oregano, sage, basil, turmeric, mint, chives, dill, cayenne, and cilantro not only make your foods look and smell great, but They add a multitude of healthful effects; ginger and turmeric is powerful antiinflammatory and digestive aids. The fresh herbs and spices provide the most potent effects. 12. Green Tea Green Tea is rich in 1-theanine, polyphenols, anti-oxidants, and catechins. These Compounds have been studies extensively for their cancer preventive effects and For their ability to boost metabolism. L-theanine is also used as a mood regulator. 13. Yogurt This is the healthiest dairy food. It is loaded with healthy probiotic bacteria. These are bacteria that normally live in your intestinal tract. Purchase only the yogurts that have live lactobacillus cultures and no extra additives. The plain yogurt is best. 14. Chocolate Pure chocolate and chocolate bars with high level of dark chocolate area good source of anti-oxidants, magnesium, mood stimulants. Purchase only the dark chocolate without milk and with less sugar. 15. Flaxseed Ground flaxseed is a good source of Omega-3 fats. One tablespoon f ground flaxseed 2-3 times a week is recommended. It is also a great source of fiber for intestinal tract and for bowel regularity. You can add it to salads, smoothies, and oatmeal, cereals and muffins. 16. Fresh Fruit Add at least one to two pieces of fresh fruit each day to your diet. Fruits are full of bioflavanoids, anti-oxidants, vitamins and fiber, apples, pears, pineapple, mangos, papayas, bananas, oranges, grapefruit, lemons, limes, kiwi fruits, berries, tomatoes and avocados are great choices to include in your diet.