1. CHOCOLATE – My Favorite   

Chocoholics, take heart! A tiny bit of dark chocolate daily is actually a healthy food indulgence; it’s my favorite indulgences. Quality dark chocolate is rich in Fiber, Iron, Magnesium, Copper, Manganese and a few other minerals. Cocoa and dark chocolate have a wide variety of powerful antioxidants, way more than most other foods. Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate. Dark chocolate is loaded with “feel-good” chemicals called endorphins. They also reduce pain and diminish the negative effects of stress.

Tip: Eating about 45gm /1.6 ounces of Dark Chocolate every day is good for you, Look for dark chocolate that’s at least 70% cocoa, avoid sugar-laden milk chocolate varieties.

2. COFFEE – Why I just love taking hubby to Coffee shops…  

The active ingredient in coffee is caffeine, which is a stimulant. While it’s true that coffee late in the day can cause insomnia.. recent studies have shown that the caffeine in coffee may not be all bad… Caffeine raises the metabolic rate and helps to mobilize fatty acids from the fat tissues. It can also enhance physical performance and it may actually help ward off Type 2 diabetes. It lower your risk of Alzheimer’s and Parkinson’s disease ..

Tip: Avoid adding the calories from sugar and creamer,  and enjoy your coffee black.

3. MUSHROOMS – If possible I put it in everything I eat  

They may have been given a wimpy reputation as “hippies food,” but mushrooms are actually a very healthy food! They’re low in calories, but high in nutrients, like potassium. But even more importantly, they’ve recently been shown to contain antioxidant compounds our bodies can use to fight breast and prostate cancer.

Tip: Sign of Fresh button mushrooms: The gills on the underside should be tightly closed.

▪ Store mushrooms unwashed in the refrigerator for up to two days in a paper bag or the original packaging. Because they need to breathe, mushrooms shouldn’t be stored in a plastic bag.

4. AVOCADOS – Makes me happy to make and eat more Guacamole

Yes, avocados are high in fat… but in their defense, avocados are still one of the healthy foods with a bad reputation because the fat is monounsaturated. Avocados are also loaded with antioxidants, like lutein and vitamin E.

Tip: The best way to tell if an Avocado is ripe and ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will be firm yet will yield to gentle pressure. Avoid fruit with dark blemishes on the skin or over-soft fruit.

5. EGGS – My often go to breakfast option  

Long avoided because they’re high in cholesterol, but Eggs are particularly rich in the two antioxidants Lutein and Zeaxanthine. These antioxidants gather in the retina of the eye and protect against the eye diseases Macular Degeneration and Cataracts. Enjoy in moderation, eggs definitely have a place in a healthy diet.

Tip:  ▪ Soft boiled: 3 minutes..  The white is solid, but the yolk is still runny.

 ▪ Medium boiled: 5 minutes….  The yolk is solid but still dark orange-yellow, moist, and dense in the middle.

 ▪ Hard boiled: 8-10 minutes… The yolk is completely solid, light yellow, and crumbly, with no sign of the telltale    green or gray ring around the yolk that’s caused by overcooking