Porzio Chiropractic Center

February 2012

Foods that are Affordable, Good for you, Fight Disease, and Should be Eaten on a Regular Basis:

1) Beans: Beans are so cheap and easy to incorporate into your routine.

-Add beans to salads, soups, dips, pasta or mix in with veggies to add good healthy protein with low very low fat. Beans help fight heart disease, improve bone and prostate health and helps ease some symptoms of menopause. A healthier choice is dried beans vs. caned beans.

2) Garlic and Onions: Garlic and Onions are full of immune building nutrients this helps to fight multiple ailments, may decrease blood pressure and has been proven to lower rates of ovarian, colorectal and other cancers according to the American Journal of Clinical Nutrition.

3) Celery: Celery contains Vitamin C, phenolic acids and is rich in minerals all of which help ward off cancer, cold and flu and allergies. Celery can be added to soups, stews and salads. Combine with almond butter, humus or yogurt dip for a good afternoon snack.

4) Kale: Kale contains 45 flavonoids which are super anti-oxidents and have been proven to act as a natural anti-inflammatory. Kale has been proven to decrease cancer risk and decrease cholesterol. Kale is easy to cook and very inexpensive, many times costing less than $1.00/bunch.

-Saute Kale with olive oil, garlic and onion for a great side dish or add to soups, stews or dips.

5) For February the last super food is Chocolate: Dark chocolate contains polyphenols, also known as "super" antioxidants, due to their ability to fight many diseases from cancer to depression. The secret is to indulge but not over indulge in this classic Valentine’s day treat.