10 Power Foods

Today after work I was looking through my copy of Jillian Michaels’ book Master Your Metabolism for some refresher tips.

I thought I would share with you all Jillian’s Master 10. The Master 10 is a list of 10 food groups that stabilize our body’s hormones, increase metabolism, prevent disease, and improve the overall length and quality of life.

#1: Legumes 1-3 servings a day

  • Great form of soluble fiber
  • Lowers insulin levels, cholesterol, and triglycerides
  • High in zinc and vitamin B
  • Red beans are best!

#2: Alliums-1 serving a day

  • These are foods like onions, garlic, leeks and chives
  • Cleans the body from free radicals and chemicals from processed foods

#3: Berries-1 serving a day

  • Similar health benefits as chocolate and wine
  • Lower blood sugar, decrease fat cells
  • Strawberries and raspberries reduce the body’s absorption of fat
  • Buy organic- berries tend to have the most pesticides

#4: Meat and eggs -3-5 servings a day

  • Best source of protein and omega-3’s
  • Alaskan wild salmon is best
  • Reduces body fat, cholesterol and blood sugar
  •  Great for aiding natural growth hormones in the body (thyroid, adrenal, and pituitary glands)

#5:Colorful fruits and veggies-5 servings a day

  • Tomatoes are best
  • Good source of both soluble and insoluble fiber
  • Many lose nutritional value when cooked so eat them raw when possible
  • Try one from each color category per day

Orange- Beta progesterone production-carotene. Foods:carrots, sweet potatoes, cantaloupe and mangoes

Yellow-vitamin c- lowers stress Foods: lemons, peppers, squash, bananas

Purple- anti-aging hormones. Foods: grapes, berries, olives

Red-High in lycopene. Foods: peppers, tomatoes, berries, cherries, apples

#6: Cruciferous veggies-2-3 servings

  • Broccoli is best but also includes cabbage and cauliflower
  • Cancer fighting -bladder, colon, lung and prostate
  • High in fiber and water so they fill you up faster and increase fat burning by 30%

#7: Dark leafy greens- 3-4 servings

  • Spinach is best
  • Decreases risk of diabetes dramatically
  • Contains omega-3’s
  • Prevent blood clots, regulates blood sugar, and helps nerve function

#8: Nuts and seeds: 1-2 servings a day

  • Almonds and walnuts are best
  • High in calories and fat- but good fats
  • Decreases risk of a heart attack by 60%
  • Pumpkin seeds are a great source of omega-3’s and zinc

#9: Organic dairy- 1-2 servings a day

  • Organic low fat yogurt is best
  • High in protein and healthy fats

#10: Whole grains- 3-4 servings a day

  • Oats and barley are best
  • Regulates blood sugar
  • High in fiber


  • Heating tomatoes for 2 minutes heightens their power
  • Cook broccoli in the microwave instead of the stove and save 30% more of its nutritional value
  • Crushing garlic releases more of these enzymes

I am going to try my best to incorporate these foods into my weekly menu to reduce stress and increase my metabolism and overall health!



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