Health & Beauty | 29 July 2015Back to Healthy Basics: 7 Power Foods to Try Share article facebook twitter google pinterest We live in a world where diet plans and exercise facilities are readily available, yet many people are still sick, overweight and unhappy. Dr. Ian Stern is taking this problem head on with his Total Wellness Exercise and Nutrition Journal. He believes getting back to the basics can help people live healthier, more fulfilling lives. One of his main tips for getting started with a life change is to focus on the positives of eating. Instead of looking at each meal with a list of what you can’t eat, think about all of the delicious, nutritious options that are available. Here are seven power foods Dr. Stern recommends filling up the majority of your meals: Not all foods are created equally. Different sources of protein, carbohydrates, and fat can either contribute to your health or leave you feeling hungry and unsatisfied. Power foods are nutrient-rich whole foods and spices that allow for a greater ability to reach your body’s daily essential needs. Processed foods and drinks, artificial sweeteners, and most boxed and packaged goods do not contain enough of the essentials to support total wellness, but don’t worry! Emphasize the positive and begin introducing these healthy choices into your daily eating routine, and watch the cravings disappear! COMPLEX CARBOHYDRATES AND GRAINS: quinoa, brown rice, millet, barley, buckwheat, hulled oats, sweet potatoes, peas, yams, sprouted grains, squash, couscous, bulgur, amaranth, and spelt. NUTS AND SEEDS: Brazil nuts, walnuts, almonds, flax seeds, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, sesame seeds, peanuts, and cashews, as well as the all-natural sugar-free nut butters. Photo Courtesy of Fair Winds Press FISH, DAIRY, AND ANIMAL PROTEINS: free-range antibiotic- and hormone-free chicken and turkey, antibiotic- and hormone-free eggs, grass-fed beef, lamb, liver from grass-fed animals, wild-caught Alaskan salmon, troll- or pole-caught albacore tuna from the United States, wild-caught Pacific sardines, oysters, rBGH-free yogurt and low-fat milk, and kefir. LEGUMES: black beans, black-eyed peas, chickpeas, fava beans, lentils, peas, pinto beans, red beans, soybeans, tempeh, tofu, miso, and white beans. FRUITS: apples, blueberries, blackberries, raspberries, strawberries, cherries, avocadoes, bananas, acai berries, grapes, oranges, pomegranates, kiwis, goji berries, grapefruit, elderberries, mangoes, melon, papayas, apricots, nectarines, plums, tangerines, figs, peaches, coconuts, cranberries, lemons, and limes. VEGETABLES: kale, spinach, tomatoes, collard greens, asparagus, broccoli rabe, broccoli, Brussels sprouts, eggplant, onions, scallions, turnip greens, pumpkin, carrots, bell peppers, cabbage, celery, green beans, cucumbers, seaweed, spirulina, dandelion greens, watercress, mustard greens, chard, escarole, turnip greens, okra, cauliflower, beets, artichokes, radishes, and Portobello and shitake mushrooms. Photo Courtesy of Fair Winds Press CONDIMENTS, OILS, AND SPICES: garlic, gluten-free soy sauce, turmeric, apple cider vinegar, olive oil, coconut oil, canola oil, wheat germ, ghee, safflower oil, sesame oil, peanut oil, oregano, basil, curry, rosemary, cinnamon, ginger, nutmeg, cayenne pepper, cumin, stevia, agave, and honey. Buy from an Online Retailer In North America: There’s no need to reinvent the wheel when it comes to starting a healthy lifestyle. Thousands of people have already transformed the way they look and feel, applying the easy-to-follow system that is outlined for you in this journal, and you too can start enjoying the benefits of Total Wellness. When it comes to achieving success for Total Wellness, Dr. Ian Stern will guide you through three key components to incorporate nutrition and fitness into your daily routine: – Focus on the Positive When Eating – Get More Bang for Your Buck When Exercising – Go for the Goals A food journal is an intergral part of losing weight, and this diet diary centers on the positive, getting you to think about healthy power foods, water intake, and increasing your power fiber, while taking notes of how you felt to keep you on a good healthy track. Daily fitness routines are another corner stone to healthy living. The daily exercise portion helps you detail the activity performed and time spent doing it, encouraging you to utilize the exercise specific notes to chart the details of your training. Remember to chart the fundamentals such as your intensity performed, interval training, and progressive resistance. You can even note in the workout summary how you did for the day. Did you achieve your goals? How was your mood and energy? Be sure to note the changes you want to make the next time. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.