Vegetables For Vitality—Spotlight On The Health Benefits Of Carrots

In this blog, I wanted to spotlight the health benefits of carrots.


Carrots are a popular root vegetable that are enjoyed by many people around the world. That’s not surprising, given the fact that they are easy to grow and have a sweet, appealing taste. Carrots are packed with healthy nutrients too, that are good for you and promote a variety of healthy bodily functions. Some nutrients found in carrots include vitamins A, C and K. Other nutrients include potassium, iron, manganese, copper and fiber. Carrots additionally are a good source of beta carotene, which is important for eye health, immunity and healthy skin. Carrots contain a host of other healthful benefits as well.

Health Benefits Of Carrots

Boosts Immunity:
Carrots are rich in vitamin C, which helps boost our white blood cells. They also have antiseptic and antibacterial properties, which help prevent and fight illnesses that you are exposed to on a daily basis.
vitamin C

Helps Prevent Cancer:
Studies show that carrots help prevent certain types of cancers including lung, breast and colon cancer. Carrots contain antioxidants, as well as carotenoids, which have protective properties and may help our body fight off cancer formation. Now there’s a good reason to munch on this sweet vegetable.
doctor exam

Aids in Digestion:
Like kale, beets and other vegetables, carrots have a significant amount of fiber, which helps fill you up and triggers satiety. They also add bulk and substance, which helps aid in digestion, prevent constipation and the prevention of colon and stomach cancer.
Carrots and fiber

Helps Improve Vision:
You may have heard that eating carrots are good for your eyes. That’s right. Carrots are rich in beta carotene, which turns to vitamin A in your liver. It’s the vitamin A that helps promote good vision and helps with night vision. Additionally, beta carotene found in carrots helps prevent macular degeneration and formation of cataracts as you age.

Promotes Healthy Skin:
Carrots contain a variety of antioxidants, which help protect the skin from the sun’s damaging rays. Eating carrots helps prevent fine lines and wrinkles, as well as the prevention of dry skin. You may notice that some lotions and facial products contain carrot seed oil, for this very reason.
Healthy Skin

Ways To Include Carrots In Your Diet

Like celery, carrots are great for snacking. Carrots have a crunchy texture and sweet taste that make them appealing to many people  Their high fiber content, helps make you feel full and satisfied, as well. In my book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon, I talk a little about adding more sweet vegetables, such as carrots in your diet. Sweet vegetables are good for you and can help provide a boost of nutrients to your daily intake. They can also help satisfy other cravings for sweets, so go ahead and grab a few carrots and other sweet vegetables to munch on.
healthy snack

If you are a person who likes to make juice, you can easily add carrots to your morning mix with some other healthy vegetables, to help kick-start your day. You can also keep some juice on hand in your refrigerator to drink throughout the day, or evening, for an extra boost of vitamins.
Carrot Juice

Many people enjoy cooking with carrots and add them to soups, stews and an assortment of recipes. You can also serve them alone, or add them to salads to help boost your nutrient intake for the day.
Soup with carrots

Thanks for reading!


P.S. If you want to learn more about about eating healthy and living a healthy life-style, make sure you grab a FREE chapter of my book to preview.


“10 Impressive Benefits of Carrots.” Organic Facts, 12 Nov. 2017,

Babcock, Jillian. “7 Carrot & Carrot Juice Benefits.” Dr. Axe, 9 Aug. 2017,

“10 Benefits of Carrots – the Crunchy Powerfood.” Real Food For Life, 29 Oct. 2017,


New Year! New You!

For many people, the beginning of a New Year typically signifies change and a chance to make a fresh start. That is why some people make resolutions for themselves and figure, “New Year, New You” and new goals. Having goals gives us the opportunity to strive forward and accomplish things we deem important. For many of us, better health and diet often top the list.

The New Year is a great time to take charge of your health and make changes to your diet. It is also a good opportunity to change up your routine and allow yourself the time to exercise more. Many people today are frustrated with their weight or have health problems related to their diets and are looking for help. In my book, Wholey Cow A Simple Guide To Eating And Living,” I talk about how society today consumes more processed food containing artificial ingredients than real, wholesome foods. Many people don’t know the difference and think “food is just food” and that is a big problem. Many of us are eating the wrong foods, which can cause weight gain and make you sick.
weight gain

Why not start out the year with a life-style change incorporating healthy eating habits? Remember—eating healthy is a choice, which requires a commitment. Following are some things you can do daily to commit to your health.

Ways To Commit To Your Health

  1. Eat Breakfast
    According to many nutrition experts, breakfast is the most important meal of the day. Unfortunately, many people, including children and adults, skip breakfast and jump right in to their day, which is not good for you. After a long night’s sleep, your body requires nutrients to get you going. Eating breakfast helps gives you energy for the day ahead and will help you perform and feel better. While you may feel rushed, there are plenty of foods you can grab quickly to take with you out the door, or make in a minimal amount of time. Breakfast doesn’t have to be hard, or complicated. If you are in a hurry, grab a banana or some other piece of fruit. You can also grab a yogurt, nuts or perhaps a protein bar. If you have some time to spare, why not mix some healthful ingredients together to make a smoothie? You can add protein powder, a handful of spinach or kale, fruit, coconut oil and more. You can also make yourself some eggs, a breakfast sandwich or a breakfast burrito. There are many options to make a healthy breakfast.
    Eat Breakfast
  2. Eat More Fruit And Vegetables
    Eating a healthy diet is the best way to give your body the vitamins and minerals it needs to function properly. Some of the best sources of these nutrients come from fruit and vegetables. Unfortunately, many people do not include enough of them in their diet, especially vegetables. Do yourself a favor and try to include them at every meal. Instead of grabbing a bag of chips to go along with your sandwich, why not grab an apple or banana. If you bring your lunch to work, why not include some healthy vegetables such as carrots, peppers or broccoli to go with your meal? You can also choose to have a side of vegetables with your dinner, instead of fries or bread. Try including fruit and vegetables in your morning meals, as well. Oh—and don’t forget to incorporate fruit and vegetables for a morning, afternoon or evening snack. Try having some carrots, cauliflower and celery with hummus or your favorite dip, or snack on them alone. Apricots, raisins, cherries and grapes also make great healthy snacks. Find your favorites and enjoy their sweet flavor.
    fruit and vegetables
  3. Stay Active
    The morning is a great time to exercise. If you have the time, why not go for a walk, get on your treadmill (if you have one), do some stretches or yoga? You can also jump rope for 10 minutes. There are many possibilities. If you don’t have time to exercise in the morning, make sure you schedule some time in your day for it. Your body was meant to move. Make sure you find ways to stay active. You can go to a gym, lift weights or do kick boxing. You can also get on a stationary bike or get outside to run or go a long walk. If those things don’t interest you, find some other activity that does. There are  many options.
  4. Plan Meals
    Many people these days opt for processed foods, go out to eat and eat unhealthy foods on the run. To help avoid these tendencies, try and make more home-cooked meals. The best way to do this is to pre-plan your meals. You can start by making a list of several meals you would like to make for the week. You can write down some of your favorites, or look for some new recipes to try. Why not pull out  your favorite cookbook, or search Pinterest or some other food site. Next you can make a grocery list of any ingredients you don’t already have on hand and then plan a trip to the grocery store. Once you have your groceries, you can prepare some items ahead to make things easier. For example, you can chop vegetables in advance for salads, stir-fries, or snacking. If you are making several recipes with chicken, why not cook them together? You can also cook a few extra chicken breasts to have on hand for salads, a quick stir-fry or some other dish. By planning ahead, you can save yourself time, eat healthier and avoid that usual visit to that local restaurant when you don’t necessarily have items on hand.
  5. Add More Good Fats To Your Diet—
    Fat plays a big part in how a food tastes. Unfortunately, many people are still hooked on low-fat foods, which aren’t all that healthy. Low fat foods tend to have added sugar, chemicals and preservative added to them to make them taste better. It is better to choose foods that contain monounsaturated fats (MUFAS), which are good fats. You can find them in a variety of whole foods including: avocados, nuts, seeds, olives, coconut oil, olive oil, dark chocolate and certain varieties of fish. Make sure you start adding more good fats to your diet to reap their health benefits.
  6. Take Time For Yourself—
    Make sure you take some time daily to practice a little self care. We all lead busy lives and can get stressed out from work, running our children around or attending meetings all day. It is easy to get caught up in our daily lives and the needs of others. That is why it is important to take a little time out of your day, just for you. There is nothing wrong with tending to some needs of your own. Make sure you allow yourself time to do a little reading, go shopping, work out, have a pedicure or something else you enjoy.


Thanks for reading!


Easy Baked Brie With Sun-Dried Tomatoes, Garlic And Parsley

If you are looking for an appetizer to make for the upcoming holidays, I’ve got a great one to share. This recipe for Easy Baked Brie With Sun-Dried Tomatoes, Garlic And Parsley, is not only easy to make, but includes some delightful combinations of melted brie cheese, sun-dried tomatoes, garlic and parsley. I’ve already made it twice already for a couple of parties and it was a big hit. Give it a try if you are a person that likes cheese are looking for a simple, delicious recipe.

Easy Baked Brie With Sun-Dried Tomatoes, Garlic And Parsley

Easy baked brie with sun dried tomatoes and parsley

4 oz sun-dried tomatoes, finely chopped
3-4 cloves garlic, minced
1 (13.2 oz) wheel brie cheese
1-2 tablespoons chopped parsley
Red pepper flakes (optional)

Preheat the oven to 350ºF.
In a small bowl, combine the sun-dried tomatoes and garlic with some of the oil from the tomatoes. Place the wheel of brie on a cookie sheet lined with parchment paper. Spread the sun-dried tomatoes and garlic on top of the cheese. If you like red pepper flakes and would like to add a little zip, sprinkle a few pepper flakes over the top of the mix. Bake in the oven for 10 minutes, or until the cheese is soft and a little gooey on the sides. Remove from the oven. Sprinkle on the chopped parsley on the top. Serve with garlic bread or crackers.
Easy baked brie with sun dried tomatoes and parsley
P.S. If you are looking for other healthy recipes and nutrition tips, you might want to check out my book, Wholey Cow A Simple Guide To Eating And Living. It is available on Amazon. You can download a FREE Chapter here.

Make Conscious Choices To Eat Healthy During The Holidays

With the holidays upon us, it is hard not to think about eating food and more of it. After all—There’s often more treats at work or the office that are hard to walk by and resist.

Christmas cookies

Holiday parties are popular too, and typically include tempting entrees, appetizers and sweets. There’s also Christmas dinner, with those heavy comfort foods. You know—the turkey, mashed potatoes, gravy, pie and more that make you feel beyond full. Many people end the year celebrating with food, as well. And what’s a New Year’s Eve party without the plates of hors d’oeuvres and sweet drinks? It is no wonder many people find it a challenge to eat well this time of year. The good news is there are ways you can eat healthy by making conscious choices.

Following are a few ideas you can try…

  1. Ask yourself, “Am I really hungry?”
    If you are finding it hard to walk past those Christmas cookies someone brought in to work, without grabbing one, stop for a minute and take a breath. Next, ask yourself, “Am I really hungry?” If you do feel hungry mid-morning or afternoon, try bringing a healthy snack to work you can eat instead. If you are craving something sweet, try eating an apple, banana or some other type of fruit. Better yet— snack on some sweet vegetables, like carrots or bell peppers. If it close to lunch-time, remind yourself you will be taking lunch shortly and don’t need the empty calories from a sugar-coated cookie.
  2. Fill your plate with rainbow colored foods—
    Many parties have a variety of foods and appetizers to choose from. Why not reach for the vegetable plate first? Our eyes are naturally drawn to bright colors, so make sure you grab some bright veggies like carrots, peppers or celery, before trying some other snacks. Vegetables provide many vital nutrients your body needs and craves. Fruit is another healthful option and a good way to increase your daily intake of vitamins. Many fruits also contain fiber, which helps trigger satiety and help you feel full, so go ahead and grab a strawberry or two or some other fibrous fruit that appeals to you.
  3. Make a healthy recipe to share—
    If you need to bring an appetizer to a party, why not search for some healthy recipe you like? There are many appetizers that are easy to make and contain healthful ingredients. By making your own healthy recipe, you can rest assured there will be at least one item you will feel comfortable eating at the party. You also will be doing others a favor, by providing a healthier choice, as well.
  4. Choose healthier sweets—
    If you don’t want to deprive yourself of a few tasty treats during the holidays—don’t. It is OK to indulge from time to time. You might want to try some healthier choices for baking, however. There are many recipes these days, that use healthier ingredients. Try searching Pinterest for some recipes that use coconut flour or almond flour. You can also substitute coconut oil for other unhealthy oils, or substitute coconut palm sugar for regular sugar. Honey is another sweetener that can be a substitute for sugar. You can also look for recipes that use a smaller amount of sugar, or other alternate sweeteners, such as stevia.

Thanks for reading!


P.S. If you want to learn more about making conscious choices about eating and eating healthy, you may want to check out my book, Wholey Cow A Simple Guide To Eating And Living. You can download a FREE Chapter here.

Recipe: Sweet Pepper And Brie Bites

In this blog, I wanted to share a recipe for some Sweet Pepper And Brie Bites I recently made and plan to use for an upcoming holiday party. This recipe is super easy to make and includes only four ingredients that are quite tasty together. Give this it a try if you looking for something quick, healthy and delicious.

Sweet Pepper And Brie Bites

 Sweet pepper and brie bites
  • 1 lb. mini sweet peppers (about 20 mini peppers)
  • 1/2 lb. brie cheese
  • 1/4 cup sun dried tomatoes
  • Crushed red pepper (optional)
P.S. If you are looking for other healthy recipes and tips, you might want to check out my book, Wholey Cow A Simple Guide To Eating And Living. It is available on Amazon. You can download a FREE Chapter here.

Fibrous Fruit—Spotlight Health Benefits Of Clementines

In this blog post, I wanted to spotlight the health benefits of clementines.


Clementines are abundant this time of year and are a popular fruit of the season. It is no wonder grocery stores tend to stock up on these tasty gems. Many stores carry clementines in bulk quantities, especially during the holiday season, which makes them an affordable fruit. A lot of consumers like clementines because they have many health benefits, are sweet to eat and are a low calorie food. Like bananas, clementines are easy to peel, making them an easy option for an on the go snack. Clementines are loaded with a variety of vital nutrients your body needs for health, which is extremely important this time of year, when colds and flu are prevalent. In addition, clementines contain fiber, which aids in digestion and helps promote healthy gut flora (gut microbiome).

grocery store produce section

Some nutrients found in clementines include:

  • Calcium
  • Magnesium
  • Potassium
  • Phosphorous
  • Vitamin C
  • Folate

Clementines have other health benefits too. Since clementines have a significant amount of vitamin C, they help strengthen our immune system, as well as protect our skin from UV radiation. They also help build collagen and help reduce fine lines and wrinkles. Clementines also have antioxidant properties that help prevent cancer and other disease. Folate found in clementines helps promote brain functioning and may help to reduce depression. Additionally, clementines contribute to muscle and bone health.

vitamin C

In my book, Wholey Cow A Simple Guide To Eating And Living, I talk about how eating a healthy diet is the best way to give your body the vitamins and minerals it needs and some of the best sources of these powerful nutrients come from fruit and vegetables. In this season of giving, make sure you gift yourself by eating right. Make sure you reach for clementines and other rainbow colored food to help increase your daily intake of vitamins, fiber and antioxidants.


Thanks for reading!




The Great Grain Debate…

Whole grains have been a central part of the human diet since early
civilization. That’s not surprising, given the fact that they provide a host of beneficial nutrients for your body including, iron, fiber, vitamin E, vitamin B and a number of essential enzymes. Grains also have other benefits that contribute to health as well, including helping to reduce heart disease, stroke, obesity and more. But with all their known benefits, why has there been a great grain debate about them lately?


It is true that grains have been around for thousands of years, but today’s grains are much different than grains of the past. In my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how today’s grains are different and how some people can tolerate them and others can’t in the chapter titled, Know Thyself. Most grains today bear little resemblance to the grains found in the diet thousands of years ago.¹ Many grains today are genetically modified and are treated with chemicals to help preserve them give them and give them a longer shelf live. It is no small wonder that many people have developed food allergies, sensitivities and problems tolerating gluten as a result of the modifications. Packaged food items, which have become a staple in the diets of many consumers, contain heavily processed grains. Unfortunately, they  don’t have the same benefits for your body, as eating whole grains.

genetically modified

What Are Whole grains?

Whole grains contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions.²


About Grains

Grains are easy to make and can be prepared in a variety of ways. Grains have a distinct texture and mild flavor. If you want to enhance the flavor, you can easily add herbs, spices, vegetables or fruit to a recipe. Many people enjoy grains as a side dish at lunch or dinner. Others may include grains as part of a healthy breakfast. Try adding fruit, nuts, seeds, greens or avocados to your morning rice, oats or quinoa to make it even healthier for you.


Common Grains

If you are a person who enjoys grains, there are many to choose from.

  • Oats
  • Rice
  • Wheat

Other Grains Available

  • Amaranth
  • Barley
  • Buckwheat
  • Corn
  • Couscous
  • Kamut
  • Millet
  • Quinoa
  • Spelt
  • Teff

There are a number of grains that have gained  popularity recently, such as quinoa and millet, yet they date back to biblical times. If you tolerate grains, why not experiment with other varieties and enjoy their healthful properties? Grains are abundant in supply and can be a healthy addition to the diet for some individuals.

Thanks for reading!


¹Permutter, David. Grain Brain: The Surprising Truth about Wheat, Carbs and Sugar–Your Brain’s Silent Killers. N.p.: n.p., n.d. 62. Print.

²“Definition of a Whole Grain.” Definition of a Whole Grain | The Whole Grains Council,


Easy Spinach Parmesan Squash Noodles

In this blog, I wanted to share a recipe for some Easy Spinach Parmesan Squash Noodles I made the other day.

Easy Spinach Parmesan Squash Noodles

They are simple to make and include only 5 ingredients, which is great! I was at Whole Foods the other day and came across some butternut squash spirals that looked good to me, so I decided to give them a try. Although I’ve never used butternut squash noodles before, I knew I could find a good recipe on Pinterest. The one I selected, called for zucchini noodles, but I figured substituting squash noodles would work and I am happy to say, the recipe was delicious!

butternut squash

Butternut squash is good for you and includes some healthful ingredients including vitamin A, potassium, magnesium, vitamin E, iron and more. It is also high in antioxidants and helps boost your immune system, which is important this time of year. Give it a try if you are looking for a quick, easy recipe. It would be a good one to add for your Thanksgiving dinner!


Easy Spinach Parmesan Squash Noodles

Butternut squash spirals (10.7 oz. package or make your own)
2 tablespoons butter
2 cloves garlic, minced
2 cups packed spinach
1/4 cup freshly grated Parmesan cheese
Salt and black pepper, to taste


In a large skillet, melt the butter over medium-high heat. Add the garlic and cook for 1-2 minutes or until slightly brown. Add in the butternut squash noodles and spinach. Gently toss and cook until spinach leaves are wilted, about 2-3 minutes. Stir in 1/4 cup of the Parmesan cheese and toss until butternut squash noodles are coated in the Parmesan cheese. Add salt and the ground black pepper to taste. Remove from heat and serve warm.



P.S. If you are looking for other healthy recipes, you can find some in my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon.


Ways To Enlighten Yourself In The Season Of Giving

This Article Written For And Published in Consumer Health Digest. (11/16/17)

“Happiness…consists in giving, and in serving others.”
—Henry Drummond

With the holiday season upon us, it is hard not to think about giving. In fact, everywhere we turn, we see reminders and they seem to come earlier and earlier each year. I am sure you know what I’m talking about—the decorations, the Christmas music, Christmas trees and more.

They prompt us to get out and shop for our friends, family or a special loved one. There’s also the hustling and bustling of people everywhere we turn. Yet some people are so focused on their lists and gift purchases, they forget to see who is front of them, or who they just walked past.

It is sad, but often we forget some of the best gifts we can give to others is our smiles, our attention and our time. We are all guilty of this once in awhile, but it is important to remember a smile can go a long way, especially during the holiday season.

We are all busy, often preoccupied with our own lives. It is easy to forget the holiday season can be a challenging time for many, and a smile just might make someone’s day as well as your own.

In fact, Wayne Dyer in his book, The Power of Intention, tells us “research shows that a simple act of kindness directed toward another improves* the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness.

extending the kindness

Even more amazing is that persons observing the act of kindness have similar beneficial results. Imagine this! Kindness extended, received, or observed beneficially impacts the physical health and feelings of everyone involved!”1

That is pretty amazing if you think about it and who doesn’t want to improve* the function of their immune system and feel good at the same time?

So how can you make a difference this holiday season? There are many ways you can help others and show you care. All it takes is a conscious effort and willingness to step out of your own world for a short period of time.

Ways To Make A Difference This Holiday Season

1. Volunteering

There are plenty of places where you can volunteer, especially during the holiday season. Why not volunteer a few hours at a local soup kitchen, food shelf or facility that helps that helps those with disabilities or those less fortunate?

Many non-profit agencies are especially busy during the holiday season and could use some extra hands to help others.

2. Visit A Nursing Home

Visit A Nursing Home

Many nursing home residents are lonely and could use some cheer. We have to remember that not everyone has family to visit them during the holidays.

Why not find a local home near you and drop off a box of chocolates, bring Christmas cookies, play a game of cards or just spend some time with someone talking? You just might make someone’s day and brighten your own.

3. Donate To A Food Shelf

Most of us visit the grocery store at least once a week, or more. Why not plan a special trip to pick out some of your favorite non-perishable food items to give to a local food shelf.

Many food shelves are busier than normal during the holidays and are in need of
extra items. You can get the kids or other family members involved and make it a fun event for all.

4. Practice Random Acts Of Kindness

There are many ways you can show kindness to others. You can open a door for another person, offer to help carry someone’s groceries, return a grocery cart for someone or let someone go ahead of you in a long line.

You can also buy someone a cup of coffee, pay for someone’s lunch or someone’s bag of groceries. There are many possibilities. Why not do a little brain-storming and come up with a few to try yourself.

Practice Random Acts Of Kindness

5. Find A Needy Family In Your Area That Could Use A Little Help

There are many people in need around you, even though you may not always realize it. Perhaps there’s someone in your neighborhood who is struggling to make ends meet.

People on a low-income often have difficulties paying the bills, let alone enough to buy holiday presents. Why not contact a local church in your community to see if can help a needy family?

Many churches work with organizations that help the poor and may know specific families that could use some help. In addition, some churches have giving trees, where you can drop off gifts for children.

Gift Yourself!

The holiday season can be a stressful time, especially if you are planning for visitors, a holiday party and shopping for gifts and groceries. Why not take a little time and gift yourself with a little rest or relaxation in spite of all the busyness?

When you run yourself ragged, it is hard to give to back, whereas if you take time for a little self-care, you will be better prepared to keep going and serve others. You might be surprised how practicing a little self-care might be just what you need to make a difference in the season of giving and keep that smile on your face.


Ways To Practice Self-Care

    • Yoga

      Even if you are a person who practices yoga on a regular basis, it is easy to get off track when your lists are long and you have a bunch scheduled activities you don’t normally have on your calendar.

      While it may be easy to blow-off your regular yoga session, do yourself a favor and attend the class as usual. Yoga is calming and helps you stay in balance. If you’ve always wanted to try yoga, the holiday season may be just the time to do it.

      When you give yourself time to re-energize and relax, you can focus more, which is something we all need during the busy holiday season.

    • Manicure Or Pedicure

      Many people dress up for the holidays. Why not dress up your nails, as well? While you might think you are too busy to get a manicure or pedicure, the quiet time may help you focus more and actually help you accomplish an extra task on your to do list.

      A hand or foot massage can also help relieve the extra tension that may accompany the power shopping you’ve been out doing.


Christmas Dishes: Top 10 Christmas Dinner Menu You Must Try

  • Massage

    Your muscles naturally tense up when you are stressed and over-doing it. Why not take some time to have a massage and relax a bit before those guests arrive for your party or your family is in town.

    It might be the perfect way to escape for an hour and ease some tension. Massage is therapeutic and can help promote sleep. It can also help your immune system to function better, which can be especially beneficial during the hectic holiday season.

    Wishing you peace, smiles and Happy Holidays!


¹ Dyer, Wayne. The Power of Intention. Hayhouse Publishing, Inc. Copyright © 2010 by Wayne Dyer. pg 27.
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5 Super Foods To Add To Your Diet…

With the obesity epidemic on the rise, many people today are concerned and rightly so. There are a lot of individuals buying and eating the wrong foods, which can cause weight gain and illness. This is a problem, but fortunately some individuals have begun to take a greater interest in the foods they eat and are turning to more nutrient-rich vegetables, fruits and other whole foods. Others are experimenting with adding more super foods to their diet. If you are wondering what super foods are they are “foods that are nutrient dense and considered especially beneficial to the body.¹ Many fruits and vegetables, as well a number of whole foods are considered super foods, since they contain an abundance of vitamins, minerals and anti-oxidants. In this blog, I wanted to share 5 super foods to add to your diet to promote well-being.

5 Super Foods To Add To Your Diet…

  1. Blueberries—
    Blueberries are a popular sweet treat that are not only a super food, but are super good. Blueberries have a delicious, appealing taste that many people enjoy and are loaded with phytochemicals, antioxidants and minerals. Blueberries also help fight inflammation, strengthen the immune system and help fight cancer. They also are useful in managing diabetes, lowering blood pressure, and help protect against heart disease. Blueberries contain a healthy dose of vitamin C, which helps strengthen immunity. They also contain vitamin k, vitamin B-6, iron, potassium, magnesium, zinc, fiber and more. If you aren’t eating blueberries already, you might want to consider including them in your diet. Blueberries can be eaten as a snack, for breakfast or in other delicious recipes. Try adding them to your smoothie, yogurt, cereal or indulge in a tasty blueberry pie.
  2. Spinach—
    Spinach is a power-house, when it comes to vegetables. That’s because spinach is packed with numerous vitamins and minerals that are beneficial to your body. It is no-wonder Pop-Eye ate spinach for strength and endurance. Spinach is an excellent source of nutrients including vitamin A, vitamin C, vitamin K1, calcium, folic acid, magnesium and more. Spinach additionally contains non-heme iron, which is found in plant-based foods and is beneficial to those suffering from iron deficiency anemia. In fact, in my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how I included spinach in my breakfast and other meals daily. Spinach is truly a super food and works super good to help build iron in your body. Spinach has other benefits, as well. Spinach is useful for cancer prevention, heart disease and eye health, to name a few. Try adding this super food to your morning smoothies, salads, lasagna, stir-fries, spaghetti sauce or chow mein for some added energy and nutrients.
  3. Almonds—
    When it comes to nuts, almonds top the favorites list for many people. It’s not surprising they are the most popular nut in the United States. They are also one of the healthiest tree nuts available. Almonds are delicious and nutritious and make a great snack food. Almonds are loaded with a variety of wholesome nutrients including protein, vitamin E, magnesium, selenium and copper. Almonds also contain Monounsaturated fats (MUFAS), which are the good fats that help your body function optimally. Additionally, almonds contain a significant amount of fiber, which helps trigger satiety and makes you feel full and satisfied. Strive for eating a handful or two of almonds, if you want to include more good fats in your diet. You can also add almonds to salads, smoothies, yogurt, stir-fries, bread or muffins to receive their beneficial properties.
  4. Coconut Oil—
    coconut oil
    Coconut oil not only tastes good, but is good for you. Coconut oil also contains monounsaturated fats (MUFAS), which are good fats that can help contribute to heart health. They also help protect your body from a variety of chronic and debilitating diseases. Coconut oil has other beneficial properties, as well. Coconut oil can help speed your metabolism, help fight and reduce inflammation and boost your immune system. It addition, coconut oil helps prevent wrinkles by plumping up your skin and aides in the digestion process. Make sure you add this super food to your smoothies, coffee, tea, yogurt and muffins to reap its many benefits.
  5. Maca Root—
    maca root
    Maca is a cruciferous vegetable related to broccoli, cabbage and cauliflower. While it has gained recent popularity, it has been around for thousands of years and is known for its medicinal properties. Maca is a nutrient dense root that is grown in the mountain regions of South America. It is typically harvested and ground down to a powder form, making it easy to use.
    Maca is extremely nutritious and is great source of vitamins and minerals. Some nutrients included in maca are calcium, magnesium, copper, zinc, selenium and iron.  A variety of amino acids and fatty acids can found in this root, as well.  Maca is a good source of protein, fat and fiber, which helps your body to sustain energy  and feel full. Maca root has many benefits and is known for its ability to balance hormones. It is also useful in treating PMS, menopausal symptoms, polycystic ovary syndrome (PCOS) and fertility issues. Maca helps with memory issues too, plus it helps increase energy and mood. Make sure you give this super food a try to reap its many benefits.

Thanks for reading!



¹”10 Antioxidant Super Foods.” Web MD, n.d. Web. 21 Sept. 2016.


³Gunnars, Kris. “Spinach 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 3 Oct. 2015,

4 Axe, Dr. Josh. “Top 5 Maca Root Benefits and Nutrition (No. 4 Is Best).” Dr. Axe, 21 July 2017,