The 6 Main Ingredients of My Healthful Kitchen

Extra-Virgin Olive Oil

So easy to cook with or drizzle over grilled meat or veggies, in fact, the Italians use it as a condiment for most meals!Olive oil promotes healthy cognitive function and has anti-inflammatory properties.Interestingly, extra virgin olive oils can range in color from deep grassy green to bright, yellowy gold. This variance reflects the level of chlorophyll in the olives when they are pressed.For best flavor,look for cold-pressed olive oil

Athena brand is excellent and well priced.

It comes from Greece and is made with olives grown in the Kolymbari region of Crete.


Avocados contain more then 50% of the daily-recommended value of fiber, along with vitamins A, C, E, K, B6, riboflavin, niacin, folate and pantothenic acid. Delicious as a side or in a salad.

Nuts and Seeds

These are a great source of fiber and high-quality vegetable protein. Good to have on hand for a healthy, satisfying snack or for a crunchy dessert.

Since nuts are calorie-dense, they can cause weight gain if you eat too many, so portion out ¼ cup servings into baggies once purchased.        


Purchaseslow cooked instead of instant for lower glycemic effect.

Oatmeal helps lower LDL cholesterol, controls blood sugar, and keeps you satisfied throughout the morning, particularly prior to a workout. It also contains soluble fiber, which aids in digestion.


There aren’t as many options that offer the cooking variety that eggs do, including hard-boiled as a terrific protein snack.They’re a good source of riboflavin, vitamin B12, and selenium. A single egg contains 6 grams of protein for only 70 calories!

Brown Rice

Like oatmeal, the low-glycemic value of brown rice helps stabilize blood sugar levels and keeps you full longer. Rice is rich in selenium, anti-oxidants, fiber and manganese, which helps your body synthesize fats. Manganese also benefits our nervous and reproductive systems.

How would it feel to be Strong, Leaner, and more confident in your body?