Super Foods

Super Foods
Just as important as it is to exercise, the same goes for what you put in your body for fuel.  We love to eat and we love to feel good.  A win-win, right? RIGHT. A super food to me is a food that does it all.  For example, gives an energy boost (opposed to what many other foods do, which is rob our energy), fights against fat, fights against disease, contributes to bone building, makes us smarter, leaner, and stronger, and must taste amazing.  See what I mean, SUPER FOODS...with SUPER POWERSAlways buy Organic and All-Natural or you are only make half the effort!  What is very important to remember here, is portion control.  Yes, that means you are not to eat the whole bar of dark chocolate or the entire bag of walnuts in one sitting, got it!


  • DARK CHOCOLATE look for 70% cocoa- (one quarter ounce a day)
  • WALNUTS- (one ounce a day, about 12 walnut halves)
  • BROCCOLI- (two or more 1/2 cup-servings per week)
  • WILD ALASKAN SALMON- (two servings a week)
  • WILD BLUEBERRIES- (1/2 cup- 1 cup a day)
  • CHIA SEEDS- (one-two tablespoons a day)
  • OLIVE OIL- (one-two tablespoons a day)
  • LEMONS- (add to drinks and dressings)
  • OATS- (25-30 grams of fiber a day)
  • PAPAPAYA- (3-6 servings a week)
  • RED BEANS- (three cups a week)
  • RED BELL PEPPER- (1 cup a day)
  • KALE- (4-5 bunches a week)
  • RED PLUMS- (1-2 a day)
  • COFFEE- (1-3 cups a day)
  • CURRY- (1-2 a week)
  • OREGANO- (1/2 tsp)
(Note: Serving Sizes are a Suggestion only to get the daily benefits and please read the disclaimer below.)


  • EGGS

For even more super benefits, you can combine these super foods together!


Junk food: It is easier to avoid buying it than it is to resist eating it once it is in your house.

Love Monica Nelson

Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at

7 Comment to “Super Foods”

  1. Eunice says:

    Wild blueberries are so good, but so hard to find when they’re not in season!!

  2. Brittany says:

    I LOVE this list of Super Foods Monica!! Some of my favorites include kale, chia seeds, oats, red bell pepper and blueberries. I’m excited for summer since tons of super foods are in season and available at my local market.

    • Monica Nelson says:

      Hi Brittany!

      Great List! We have such similiar taste, I always find the humor in it. I adore all your recipes, mainly for that reason.

      Have a lovely day. 🙂

  3. Thank goodness I really enjoy a lot of your items on the super foods. It is so nice to see that coffee is finally ok. I keep hearing mixed reports and i do love coffee. I love your quotes, it is more difficult to resist once it is in your house.

  4. Eunice says:

    Hi Monica! It’s been a while I have not visited your website! Glad you are still keeping it up! Very interesting article, especially that you put dark chocolate on top of the list, and I love it! 🙂

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