Top 10 List for Groceries

Logo_Dave_AppleNeed a few ideas for your grocery list?

Consider adding True Health Unlimited’s TOP 10 foods.

The TOP 10 are packed with protective substances that may guard your heart, keep cancer at bay, boost your bone strength, save your sight, improve your mood, and maybe even help you lose weight.


We recommend including them as an integral part of your healthy diet and as you read more, you’ll see why:

1. Awesome Avocados

Ounce for ounce, they contain more blood pressure-lowering potassium than bananas.  Avocados are rich in good-for-you monounsaturated fats, and cholesterol-lowering beta-sitosterol and cancer-protective glutathione along with vitamin E, folate, vitamin B6 and fiber.

2. Brain-Boosting Blueberries –
These little blue marvels are the anti-oxidant leaders, plump with nearly 4 grams of fiber per cup and a good dose of vitamin C.  They also have cancer-protective ellagic acid, and may boost your brain health and vision.

3. Cancer-Fighting Brazil Nuts –

Hearty tree nut is actually known as a “trigger food” that may cause cancer cells to self-destruct.  Brazil nuts are a super source of selenium, a promising anti-cancer trace mineral that also promotes DNA repair and boosts immunity.  Just two medium nuts contain enough selenium to perhaps reduce the incidence of prostate colon, and lung cancers.

4. Brilliant Broccoli –

These green go-getters offer two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens.

5. Super Squash (Butternut) –

A tasty fruit (surprisingly yes it’s a fruit) is an exceptional source of beta-carotene, the antioxidant your body converts to vitamin A.  But it’s also an overlooked source of bone-building calcium.

6. Add Edamame –

A personal favorite, these tasty green soybeans help to lower “bad” cholesterol, protect against colon cancer, and strength bones.  Steam em up, pop the beans out of their pods, and love em.

7. First-Class Kale –

Leafy greens ranked #1 for antioxidant power, with lutein and zeanthin protecting against age-related eye diseases.   Get the benefit with frequent kale consumption with collards, spinach, and turnip greens.

8. Kiwifruit Flies High –

Named after New Zealand’s flightless kiwi bird, these fuzzy fruits (berries, actually) fly to the top of the list as the MOST nutrient dense fruit of them all!  Two have more potassium than a banana, twice the vitamin C and fiber of a small orange, plus folate, magnesium, vitamin E, copper, and lutein.

9. Lentils Love Your Heart –

Lentils are loaded with heart-protective nutrients, including folate and fiber.  Their protein (9 grams per ½ cup) and iron make them a good meat substitute.

10. Hurrah Hurrah for Quinoa –

The Incas knew what was truly healthy.  Quinoa (KEEN-wah) is actually a seed, not a grain, and serves up high-quality protein (11 grams per half cup) and plenty of fiber (5 grams).  The rice-like granules contain ample magnesium, potassium, zinc, vitamin E, riboflavin, copper and more iron than true grains.

Each of these TOP 10 groceries have beneficial affects with other real foods to address common health concerns.  All of which are elaborated upon in the new Amazon publication by True Health Unlimited called the Real Food Therapy Guide, which is FREE with free ‘on Inspired Living e-newsletter.’

About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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