Healthy Foods To Stock In Your Kitchen

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 Healthy Foods To Stock In Your Kitchen – You Must Have Them!


Your physical health is a direct likeness of the food that enters in your body, and how you live your life in general.

Store-bought food may be convenient, but cooking from scratch using fresh unprocessed ingredients is a must if you want to improve your health!

Once you start eating non-adulterated foods—foods that are as close to their natural state as possible—then basically everything you eat is a “superfood”. You need nutrients—all of them—and nutrients are found in abundance in fresh, raw foods. Still, lists of specific items can be helpful to take you back on track.

Most nutritionists agree that the following 10 foods are the essential items for your healthy cooking and snacking:

Healthy food2

 1. Sunflower and other sprouted seeds

One of the easiest and most efficient ways to optimize your daily nutrition is to add sprouted seeds to your vegetable juices and/or salads.

When sprouted, the protein, vitamin, and mineral content of sunflower seeds “rocket” your energy, and will typically provide you with 30 times the nutrient content of organic vegetables! Sprouts in general also contain valuable enzymes—up to 100 times more enzymes than raw fruits and vegetables—that allow your body to absorb and use the nutrients of other foods you eat.

Sprouts are the ultimate locally-grown food, and can easily be grown in your own kitchen, even if you’re tight on space. And since they’re very inexpensive, cost is no excuse for avoiding them!

2.  Eggs

Proteins are essential for building, maintenance and repair of your body tissues, including your skin, internal organs and muscles. Proteins are also major components of your immune system and hormones.

While proteins are found in many types of food, only foods from animal sources, such as meat and eggs, contain “complete proteins”, meaning that they contain all of the essential amino acids. Eggs also contain lutein and zeaxanthin for good eye health, choline for your brain, nervous and cardiovascular systems, and naturally occurring vitamin B12.

Eggs are considered powerhouses of healthy nutrition, on condition that they are obtained from chickens raised on organic food. The nutritional differences between true free-ranging chicken eggs and commercially farmed eggs are a result of the different diets eaten by the two groups of chickens.

You can tell the eggs are free range or pastured by the color of the egg yolk. Foraged hens produce eggs with bright orange yolks. Dull, pale yellow yolks are a sure sign you’re getting eggs from caged hens that are not allowed to forage for their natural diet. Your best source of fresh eggs is a local farmer that allows his hens to forage freely outdoors.

3. Butter

Butter, when made from grass-fed cows, is a rich in a substance called conjugated linoleic acid (CLA). CLA is not only known to help fight cancer and diabetes, but it may even help you lose weight.

Butter is a rich source of easily absorbed vitamin A (needed for a wide range of functions, from maintaining good vision to keeping the endocrine system in top shape) and all the other fat-soluble vitamins (D, E, and K2), which are often lacking in the modern industrial diet. Butter is rich in important trace minerals, including manganese, chromium, zinc, copper, and selenium (a powerful antioxidant).

4. Fermented vegetables

Human gastrointestinal tract (GI) houses some 100 trillion bacteria. These bacteria actually outnumber your cells in the ratio 10 to 1. When your GI tract is not working well, a wide range of health problems can appear, including allergies and autoimmune diseases. If you suffer from any major illness, it’s imperative to “heal and seal” your gut in order to fully recuperate. Balancing the menagerie of “microflora” that occupies your GI tract is a key part of maintaining a robust immune system!

So, in order to maintain a healthy gut, fermented food is a necessity. Just one quarter to one half cup of it, eaten with 1 to 3 meals per day, can have a dramatically beneficial impact on your health. Yogurt and kefir are two examples, but there are many others. Ideally, you’ll need to include a variety of cultured and fermented vegetables in your diet, as each provides different types of beneficial bacteria.

5. Avocado

Sliced avocado on a cutting board

The avocado, which is actually classified as a fruit, is low in fructose and rich in healthy monounsaturated fat (which is easily burned for energy). Research has confirmed the avocado’s ability to benefit vascular function and heart health.

It is also very high in potassium (more than twice the amount found in a banana) and will help balance your vitally important potassium to sodium ratio. The avocados also provides close to 20 essential health-boosting nutrients, including fiber, vitamin E, B-vitamins, and folic acid. Besides eating it raw, you can use the avocado as fat substitute in recipes calling for butter or other oils. Another boon of avocados—they’re one of the safest fruits you can buy conventionally-grown, so you don’t need to spend more for organic ones. Their thick skin protects the inner fruit from pesticides.

6. Macadamia nuts, pecans, almonds and Cashew

Healthy nuts

Mounting research suggests that nuts actually help you live longer, and help you lose weight. This isn’t so surprising considering the fact that tree nuts are high in healthy fats that, contrary to popular belief, your body needs for optimal function. Most nuts’ nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs.

The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60%). This is about the level found in olives, which are well-known for their health benefits.

Around half the fat found in cashews is of the heart-healthy, monounsaturated kind, which, according to nutritionist Dr. Jonny Bowden, may help to reduce your risk of heart disease, cancer and other illnesses. Try adding cashews to stir-fries, salads and curries for added flavor, texture and nutrients.

The “International Journal of Obesity and Related Metabolic Disorders” found that subjects on a low-calorie diet enriched with monounsaturated fatty acids from almonds lost more weight than those on a typical low-calorie, high-carbohydrate diet. A small handful of almonds — around 1-ounce — is a high-protein snack, full of healthy fats and other essential nutrients.

7. Organic coconut oil

Besides being excellent for your thyroid and your metabolism, unrefined, unbleached coconut oil is rich in lauric acid, which converts in your body to monolaurin, a monoglyceride capable of destroying lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia.

Its medium chain fatty acids (MCTs) also bring a number of health benefits, including raising your body’s metabolism and fighting off pathogens. Additionally, a very exciting and recent discovery is that coconut oil may serve as a natural treatment for Alzheimer’s disease, as MCTs are also a primary source of ketone bodies, which act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia.

This oil is easy on your digestive system and does not produce an insulin spike in your bloodstream, so for a quick energy boost, you could simply eat a spoonful of coconut oil, or add it to your food.

8. Fresh herbs

Herbs are not only great in meals for spice and added flavor, but are the key to the nutritional density in the foods you eat. As just one example, plain black pepper actually increases the bio-availability of just about all other foods — herbs and other compounds! Herbs can protect you against diseases, clear toxins from your body, and provide you with vitamins and minerals. Every time you flavor your meals with herbs or spices you are literally “upgrading” your food without adding a single calorie.

9. Raw garlic


Raw garlic is a food that should be on your menu daily. It boosts your body’s natural abilities to protect you from hypertension and osteoporosis, and research is mounting that it decreases your risk from various forms of cancer. It is a potent antimicrobial as well, working as a natural antibiotic, antifungal, antiviral, and antiparasitic agent. Garlic must be fresh to give you optimal health benefits, though. The fresh clove must be crushed or chopped in order to stimulate the release of an enzyme called alliinase, which in turn catalyzes the formation of allicin.

Research has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that reacts with dangerous free radicals faster than any other known compound. To activate garlic’s medicinal properties, compress a fresh clove with a spoon prior to swallowing it, or put it through your juicer to add to your vegetable juice. A single medium-sized clove or two is usually sufficient, and is well-tolerated by most people. The active ingredient, allicin, is destroyedwithin one hour of smashing the garlic, so garlic pills are virtually worthless. You also won’t reap all the health benefits garlic has to offer if you use jarred, powdered or dried versions.

10. Homemade broth

Homemade bone broth is excellent for speeding healing and recuperation from illness, as it helps “heal and seal” your stomach, the importance of which was discussed earlier. It contains healthy fat, of course, but also important minerals like calcium, magnesium, phosphorus, silicon, sulfur, and trace minerals, as well as the broken down material from cartilage and tendons—including chondroitin sulphates and glucosamine..
Most people do not get their daily servings of fruits and veggie. We all know how hard it is. We all try to eat healthy but sometimes it is just not possible.  That is why I recommend a Super Food Shake.  Get 70 of the ingredients that you need everyday in one shake.  Then join a clean eating challenge group. My team an I run them all the time.
Your Partner in health,

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“Eating healthy was a weakness due to my work schedule. I tried to watch what I ate, but it wasn¹t enough. The support group that I was involved with kept me motivated and on track. I enjoyed seeing everyone¹s progress
and wanted to make sure I was doing the same. After seeing what the active group can do, I¹ll never have an excuse to not be healthy!” ~ Earnest












Texas Dad Loses 118 Pounds, Wins $106,000

Good Morning America

A Texas father-of-three who two years ago says he was an overweight, over-medicated insomniac watching infomercials in the middle of the night is now 118 pounds lighter and $106,000 richer thanks to one of those infomercials.

Casey W., 42, of Hurst, Texas, won $100,000 Saturday night as one of the two grand prize winners of the 2015 Beachbody Challenge, having already won $6,000 in the months leading up to the grand prize announcement.

Texas Dad _lose_weight_float_lb_

I hear all the time that this isn’t for the guys.. Not true.. These are real people with real results. Eating real food.  They took the word diet out of their vocabulary.  They took control of their health with support, accountability, coaching, and simple meal plans..
Your Partner in Health,
Join us at

Why We Join Team Beachbody Coach?

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Why we join Team Beachbody Coach – testimonial  – Maggie ‎

“I woke up today in a surreal moment. I very vividly remember 2 years ago when I was a few months into coaching and made the decision that I was going to REALLY do this and make it my full time job. I remember thinking, if i could just make $500/week with this i would be happy. That’s all i wanted, $500/wk. That means i would be able to quit being a waitress forever. Even if i never made more than $500/week i would still be SO HAPPY about being my own boss.

Today, i checked and I earned $647.47 this week.

I cant believe that this moment is here. I really earn a living working from home, for myself, on my watch. No more getting stiffed by shitty guests, no more having food sent back and it being “my fault” and people complaining about the restaurant. No more being SO busy on a Friday night that i want to break down and cry. I am so happy i could burst.”

I am not here to tell you it is easy but I will tell you it is worth it.. Not only do you get to change your lifestyle, your health, they way you help others but you can and will earn a living working as a health coach for Team Beachbody.

Want to learn more fill in the contact below..or @

Your Partner in health,


So you think you Can Dance? CIZE

Hi, we’d love to hook you up with the latest news on Beachbody’s hottest new program, CIZE – The End of Exercize.


Tired of squats, lunges, push-ups, and boring cardio? Then pay attention because you’re about to look forward to working out! Shaun T goes back to his dancing roots and makes losing weight an “experience.” You’ll be LIVIN’ and SWEATIN’ to hot new moves and great music!

And if you think you can’t dance, don’t worry. Shaun breaks down the routines, step-by-step, move-by-move, and builds them into a full dance workout. And at the end, you’ll get to CIZE IT UP to songs from Shaun’s playlist. You’ll be so focused on mastering the moves that for 35–40 minutes you’ll forget you’re actually burning fat and calories, and getting in the best shape of your life.

“Don’t say you can’t dance…because anyone can dance…” —Shaun T

Here’s a CIZE FAQ:

 Q. Who is CIZE for?
Anyone! With CIZE, everyone can have fun learning how to dance while still achieving amazing weight-loss results. So whether you’re overweight and your goal is to lose 20+ lbs. or you just want to learn how to dance like your favorite pop culture icon, you will experience an exhilarating alternative to getting fit with CIZE!
Q. What’s included in the CIZE Base Kit?
  • 6 dance courses on 3 DVDs
  • Eat Up! Guide
  • Get Started Guide
  • Weekend Survival Guide
  • 8 Count Abs Workout
  • Calendars
  • Beginner Calendar on Side 1
  • Advanced Calendar on Side 2
  • Hold Your Own DVD – Want to impress your friends at a wedding, party, or just your next night out? With Hold Your Own, Shaun T teaches you a few go-to moves that’ll make their jaws drop!)
Q. What equipment do I need?
No equipment is required for CIZE—just you! However, a floor mat can be used for the 8 Count Abs workout.
Q. What type of meal plan is included with CIZE?
CIZE includes the Eat Up! Guide which features delicious, easy-to-prepare recipes as well as guidance on how to eat the foods of your choice in the proper portions for weight loss.
Q. What makes the CIZE workouts so effective?
  • While you’re learning the moves and performing them, you never stop moving, so you’re getting a cardio, core, and strengthening workout—the whole time!
  • With CIZE you’ll be so in the zone while you dance and master the moves, that you’ll completely forget you’re breaking a sweat, burning calories, and getting into the best shape of your life!
  • CIZE breaks down professionally choreographed routines and teaches them in a way so anyone can do them! How? By leading you through each move, step-by-step, and slowly building them into a full dance routine.
  • There are Beginner and Advanced Calendars to provide options for both beginners and more advanced dancers. These calendars also help you track your progress.

Q. How much does CIZE cost?

  • $59.85 – Retail
  • $53.87 – Club
  • $44.89 – Coach
Q: Can I stream my CIZE workouts? 
Yes! If you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody®On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for “Purchased Programs” in Beachbody On Demand to access CIZE.
Q. Is there a CIZE and Shakeology®Challenge Pack?
Yes! It contains the CIZE Base Kit, your first 30-day supply of Shakeology Home Direct, and a FREE 30-day premium trial membership to the Team Beachbody Club where you can even stream your workouts from anywhere with Beachbody on Demand. Challenge Pack price: $160
Here’s how to get a CIZE and Shakeology Challenge Pack:

CIZE challenge pack


Please fill out the short form below for more information about CIZE . or contact me @

Your Partner in Health,


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