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March 10, 2019: Super Foods

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Nutrition is a huge part of a healthy lifestyle. The majority of health issues today stem from the food we eat. The cliché “we are what we eat” is true. Instead of thinking about what we shouldn't eat, let’s focus on what we can and should eat and why. This week, we’re going to talk about super foods.

What are Super Foods?

There is a group of foods that should wear a cape and have superhero powers because of all the potential they have for our bodies. Super foods are packed with vitamins, minerals, and disease-fighting nutrients.

What to Eat

Here are a few to consider and why they are so super!

  • Apples - Do you have high cholesterol or high blood pressure? An apple a day really will keep the doctor away. These delicious super foods have the soluble fiber, pectin, which has not only been shown to lower cholesterol and blood pressure, but decrease the risks of colon and breast cancers and can even reduce symptoms of diabetes.

  • Beets - These root vegetables are packed with antioxidants, fiber, and Vitamin C from their tops to their bottoms. They have been found to protect against cancer and heart disease and help with inflammation.

  • Cranberries - They pack a huge health punch in a tiny form. Outside of their power to protect against urinary tract infections and ulcers, they also contain a surplus of the phytonutrients that offer antioxidant, anti-inflammatory and anti-cancer benefits and have researchers taking a closer look at this amazing berry and what it has to offer, especially the fights against colon, breast, lung, and prostate cancers. It's also a great source of Vitamins C, E and K, fiber, manganese and copper.

  • Pumpkins - They're not just for pie (though it’s my favorite use!). This versatile squash is full of fiber and packed with beta-carotene, which turns to Vitamin A in the body and can reduce the risk of lung cancer. The combination of Vitamin A and potassium can prevent high blood pressure.

  • Spinach - Popeye knew what was up. This leafy green isn't just good for the muscles, it's good for the brain. Researchers have found that spinach reduces the deterioration of brain function as we age. It also helps prevent against cardiovascular disease and a variety of cancers including ovarian, breast, and colon.

  • Turkey - Nothing like a nice long nap after a turkey dinner, but turkey actually contains high amounts of niacin and Vitamin B6, key factors in energy production and regulating blood sugar. A 4-ounce portion also contains the trace mineral, selenium, that aids your immune system and gives antioxidant protection.

Sounds like a great Thanksgiving dinner, but don't wait until then to eat these foods! These, and other super foods, are best when eaten regularly. The next time you're at the grocery store, pick some up and start feeling the effects.

Next Sunday, we’ll talk about preventing injuries when you exercise.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.