Top 10 Nutrition Essentials for the Home


I get a lot of emails from people asking me what are the most healthy and essential foods that they should eat on a daily basis and what are examples of foods I eat at home. Though it may seem near impossible to many to incorporate superfoods in every meal, especially for a busy, (sometimes traveling) and picky household, there are easy staples to base your meals from. I turn to the following 10 nutrition essentials when designing a meal plan for myself and for my family. Not only are they all power foods, they are versatile, delicious and should be found in every healthy kitchen.

1. Dark Green Leafy Vegetables: Packed with immune boosting antioxidants and phytonutrients.

Kale, mustard greens, collard greens, Swiss chard, bok choy, broccoli, arugula, spinach (and organic whenever possible).

2. Organic Plant Based Protein: Maintains energy, repair tissues, build muscle and stabilizes blood sugar.

Chia seeds, nut butters (almond and sunflower seed butter), quinoa, green peas, Swiss chard, asparagus, mung bean sprouts, assorted legumes, beans, lentils, almonds and pumpkin seeds (sprouted whenever possible), seaweed and sea kelp, micro-algae, hemp products, and natural (low processed) organic, non-gmo soy products.

3. Extra-virgin cold-pressed, organic oils: High in poly and monosaturated fats, and Vitamin E.

Coconut oil, virgin and extra virgin olive oil, safflower oil, almond oil, peanut oil, sesame oil, grapeseed oil, and sunflower oils.

4. Seeds: Unheated, live, and sugarfree, seeds are a great source of vitamins, minerals, omega 3 fatty acids, protein and digestive enzymes.

Flax, Sesame, Sunflower, Chia, Pumpkin, Basil, Hemp, Pomegranate, Grape seeds

5. Lemons and Apple Cider Vinegar (ACV): PH balancing, alkalizing, detoxifying, and improves digestive health

6. Fresh Roots, Herbs and Spices

Has a large range of healing, antimicrobial and effective digestive powers (among many other medicinal properties). Turmeric, garlic, cayenne pepper, parsley, coriander, basil, rosemary, dill, cinnamon, oregano, ginger, fenugreek, clove, black pepper.

7. Pre and Probiotics

Digestive Wellness and Healthy GI tract

No sugar, natural (live cultured) Greek Yogurt, kefir, sauerkraut and other pickled vegetables, miso, micro-algae (spirulina and chlorella), tempeh, kombucha tea or supplement (liquid or capsule).

8. Rainbow Spectrum of Fruits and Vegetables

High in most of the A, B, C through Z vitamins, consuming an assorted and rainbow spectrum of fruits and vegetables will build brain, blood, bone, immunity, heart,  intestine and colon health. 

Berries, red bell peppers, raspberries, watermelon, sweet potatoes, carrots, oranges, bananas, yellow and summer squash, dark leafy greens, apples, eggplant, rainbow Swiss chard, purple potatoes

9. Energy Drinks

High in antioxidants, enhances mental focus, physical endurance and aids in digestion

Organic (freshly ground) coffee, organic Matcha green tea, Yerba Mate Tea

10. Sweet Somethings

Used minimally, these natural sources of sweeteners are low on the glycemic index, anti-inflammatory, and boosts immune system.

Raw organic honey, organic agave extract, raw cacao nibs covered in organic dark chocolate (70%) cocoa.

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