Powerful Food Choices to add for 2007:

Apples.
High in antioxidants, including flavonoids and other polyphenols, and in soluble fiber, which helps lower cholesterol and glucose levels. They also aid the digestive system.

Avocados.
Healthy monounsaturated fatty acids which basically mean the good fats. They appear to lower LDL (bad) cholesterol levels, and raise HDL (good) cholesterol levels. Rich in fiber, potassium, magnesium, folate and antioxidants, they are not just healthy, but also help you feel full and satisfied. Research shows avocados help the body absorb more nutrients from other food.

Beans and Lentils.
Health-promoting antioxidants and cholesterol-lowering fiber, folic acid, B vitamins, and potassium. Not to mention a lean source of protein. That adds up to "good for you food".

Berries
Especially blueberries pack a nice portion of antioxidants, reducing free-radicals in the body, which may help slow the aging process. They are high in vitamin C, fiber, a cancer-protective allagic acid, and tannins, that help prevent urinary tract infections. Their power also includes a boost for your brain health and your vision.

Edamame
A great source of protein and a great option for those who include soy in their food choices. It is highly rated as a cancer prevention food with its high levels of low-density lipoproteins (read: anti bad cholesterol food). Green soybeans and the isoflavones may lower risk of homone-dependent cancers such as breast and prostate, as well as increase bone health.

Fish
Cold-water fish like wild salmon, makerel, sardines, tuna and trout contain beneficial omega-3 fatty acids. The fatty acids are anti-inflammatory, which can help anything from arthritis to heart disease.

Flaxseed.
A tiny and nutty-tasting seed rich in omega-3 fatty acids makes it an anti-inflammatory health food. And it comes with fiber and protein as well. Ground and sprinkle over your food. Any food.

Green Foods
Green foods like barley and wheatgrass can be found in powder or tabletform. Grasses have greater levels of nutrients than your green leafy vegetables, so they are a nice add in. They also help cholesterol, blood pressure and immune response. However, your dish of leafy greens is an important ingredient in your meals for a daily dose of health.

One with a very high score is Kale because of its anti-oxidant power it is a protector against free radicals. Collard greens and green vegetables in general are included in the good-for-you category.

Broccoli helps modify natural estrogens and is also one of the veggies to choose when helping the body's own detoxification process. Other members of this family, also known as the cruciferous family; brussels spouts, cauliflower, cabbage, and bok choy.

The Onion family also called the "Allium Family".
Garlic, onions, leeks, scallions, chives, and shallots can all help the liver eliminate toxins and carcinogens. Onion also help thin your blood and lower bloodpressure, as well as an aid in the prevention of oxidation, which is part of the aging process. Rumor has it that those who eat onion everyday can live to be 100. Even if that is not your goal (it is mine) onion is still a powerful part of healthy choices.

Olives & olive oil
A good source of monounsaturated fat, choosing olive oil over butter supports your cardiovascular health.

Nuts & Seeds
We were once hunters and gatherers using nuts and seeds as part of our staple diet. Today they still make up for great on-the-go food. They provide protein, good fats, and fiber. Try some almonds, walnuts, pecans, and pistachio nuts, sunflower, pumpkin, and sesame seeds. Nuts and seeds contain Omega-3 fats, which are great for your heart. Raw, soaked, or dry-roasted but unsalted nuts and seeds are best.

Tea
Sipping a nice cup of tea can be more than soothing. Green and white teas contain anti-oxidants and less caffein than black tea and coffee, which make up for a healthy drink. Research indicates that green tea has cancer-fighting properties.

Wholegrain; Buckwheat, Barley, Oats, and Quinoa
Wholegrains are complex carbohydrates, with beneficial phytonutrients, fiber, vitamins and minerals. Being whole means the germ or "heart" of the kernel is still there containing essential vitamin B, iron, and zinc.

• Barley can be used as a breakfast cereal, added to soups and stews, and is a great alternative to rice. High in fiber, it helps metabolize fats, cholesterol, and carbohydrates.
• Buckwheat is loaded with protein, high in amino acids, stabilizes blood sugar, and reduces hypertension.
• Oats, especially rolled or steelcut for oatmeal, provides a good source of complex carbohydrates and soluble fiber A half-cup serving of oats supplies about 9 grams of fiber.
• Quinoa is actually a seed and not a grain. It was the staple food of the Incas with its high level of protein, balanced amino acids, and high levels of nutrients such as magnesium, potassium, zinc, vitamin E, riboflavin, copper, and more iron than other grains.

Good Practices

• Start each morning with a good, positive intention for the day.
• Get outside everyday for a brisk walk or run, and some fresh air.
• Smile to yourself in the mirror and extend it out to those around you. You will be amazed how many smiles you get back.
• Breathe. Make it a daily consistent practice to take out a few minutes here and there to breathe.
• Stretch and twist throughout the day. Your body will thank you.
• Slow down and be fully attentive to what you are doing.
• Do one thing at a time. Multi-tasking makes you less efficient.
• Look to the sky everyday. Be amazed by this universe that connects us and the atmosphere that holds us. Reflect on interdependance that we are all part of.

Good Thoughts

Endulge your mind with thoughts like these and your life will be full of actions reflecting them.

• Share
• Love
• Care
• Be in consideration of others and our interrelationships.
• Speak from the heart with truth, kindness, and respect.
• Honor yourself and others.