Day 4: Top 10 Foods for Health and Longevity

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Welcome to my 14 Day Ageless Lifestyle Makeover Challenge series!


Here are the 14 days worth of lessons:



The best way to keep your ageless body and lifestyle is to not get weak, ill, and stagnant (something we’ll talk more about later in the challenge.)  Prevention is the key to staving off many old-age issues. One way to prevent illness and disease is to eat organic whole foods. It will give you the nutrients you need to keep up your strength and vigor so that you can live your best life — at any age!

Your DAY 4 Challenge:

Add a few of these foods in your diet. Pick one to at least eat once a day. Mix some together for a super-food packed meal!

1. Organic pasture-raised eggs

Eggs have cholesterol, but studies have shown they almost do nothing to raise your cholesterol. With out a doubt egg whites are a great source of protein, but even better, egg yolks have amino acids (tryptophan and tyrosine) and potent antioxidants (lutein and zeaxathin) that  prevent cardiovascular disease, cancer, and age-related sicknesses. The amino acids also help regulate mood, alertness, and brain activity.

All eggs are not created equal and studies have shown that although eggs in general are good for you, organic pasture-raised eggs are better. They have less fat, cholesterol,  2x more omega-3 fatty acids, 3x more vitamin E, and 7x more beta carotene. Ideally, organic pasture-raised eggs would be consumed raw to derive the most nutrients, but cooking eggs with a runny yolk is the next best thing.

2. Wild Alaskan salmon

If you find a verified source of wild Alaskan salmon then gobble up this high-quality protein! It’s full of good omega-3 fats DHA and EPA. DHA helps with brain and vision health while EPA aids in your immune system and heart health.

(docosahexaenoic acid)and EPA.

3. Organic grass-fed (beef) or pasture-raised (chicken) organ meats

Organ meat is an outstanding source of lipoic acid, an essential enzyme that helps many body functions such as balancing circadian rhythms and brain activity. It’s a good source of protein to rebuild tissues, omega fats for mood and age-related diseases, choline for brain and nerve function, CoQ10 for energy production and heart function, and Vitamin E for tissue repair and free radical damage.

4. Organic avocado

Avocados are nutrient dense and contain about 20 vitamins and minerals to support a healthy body. It’s a great source of vitamins C and E for tissue repair and immunity.   Avocados has many of the B vitamins such B-6, riboflavin (B-2), niacin (B-3), folate (B-9), pantothenic acid (B-5) to support metabolic functions and nervous system.  It also has magnesium,  potassium, lutein, beta-carotene and omega-3s.

5. Organic raw almonds

Raw and organic are the key terms when eating almonds (or any nuts) so that you are not consuming the unhealthy fats used to prepare them and any pesticides. Organic raw almonds are rich in phytochemicals helping heart and vascular health. They are a good source of Vitamin E, an antioxidant to fight free radical damage.

Almonds are a source of protein for cell repair, fiber for healthy digestion, iron for blood and oxygen, and calcium for bone and teeth health. It also provides magnesium needed for many body functions such as protein synthesis and tissue repair helping build muscle and others fibers in the body.

6. Organic coconut oil

Coconut oil is bar-none one of the best ways to boost your immune system. When you ingest coconut oil you are providing your body with essential nutrients such as a healthy source of saturated fat and lauric acid, the most important essential fatty acid in building and maintaining a healthy immune system.

7. Organic grass-fed butter

Butter is rich in vitamins, minerals (including iodine), and fatty acids that help boost your immune system and promote good health. Grass-fed butter has conjugated linoleic acid, a compound that helps fight cancer and aids your body in storing muscle rather than fat.

Butter has good cholesterol which helps with brain, intestinal, and nervous system function. Only present in raw butter and cream, a benefit called the Wulzen Factor helps in preventing arthritis and joint stiffness.

8. Organic wild blueberries

Organic wild blueberries are filled with vitamins, antioxidants, and phytonutrients. In particular, the phytonutrients inherent in blueberries help stave off cancer and age-related diseases. Studies have shown that blueberries protect against age-related deficits in memory and cognitive function.

The vitamin C and antioxidants in blueberries aid in everything from fighting off a cold, supporting immune health, counteracting free-radical damage, to helping your eyes, hair and skin to be their healthiest. It’s good to mention that organic cultivated blueberries have about half the antioxidants of organic wild blueberries.

9. Organic kale

Kale is a great source of Vitamin A — good for vision, immune system, and cell growth. Vitamin B, which supports many body functions and energy production. Vitamin C, a powerful antioxidant that helps with tissue repair, strengthens immune system, and  prevents heart disease.

Kale has calcium for strong bones. It has lutein and zeaxanthin for vision health helping prevent age-related macular degeneration. It’s a good source of iron which you need for healthy blood cells to help you get oxygen so you have the energy to be active.

10. Organic sweet potato

Sweet potato is rich in Vitamin A to support immunity,  cell growth, and cellular communication.  Vitamin A is an essential part in maintaining vision health. Sweet potatoes are a great source of potassium crucial to heart and kidney health. It also has dietary fiber which helps to control blood sugar levels, lower cholesterol, and keep you regular!

Enjoy these foods often so you can have better health and increased longevity. When sitting down to order at a restaurant or when you are grocery shopping for dinner — make a timeless decision —  choose foods that support your ageless lifestyle mama!

Tweet it like you mean it!

Eating healthy tastes good! Living longer in good health and vigor to boot -- priceless! Click To Tweet


Your coach,



Featured image courtesy of and Apolonia

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