Delicious List of Healthy Food | Connie Costello Health Coach

List of healthy foods and how you can benefit from them

Today, I am going to share with you a list of healthy foods which can help in restoring your health. Also, I am including some recipes with these foods so that you can make it whenever you need some healthy to eat or drink.


Healing Green Salad

This fresh and satisfying salad has plenty of healthy fats from the walnuts and olive oil, and plenty of protein from the quinoa.

The combination of herbs, spinach, onions, garlic, olive oil and balsamic vinegar makes the dressing a tasty anti-inflammatory powerhouse. Sprouts add a special touch in terms of texture and nutrition.

Note: Quinoa is one of the few plant based foods that provides a complete protein profile composed of all 9 essential amino acids


  • Serves 4
  • 4 cups baby greens
  • 1 cup spinach
  • ¼ cup walnuts, chopped and roasted
  • 1 carrots, diced
  • ½ medium zuchinni, grated
  • 1 cup quinoa, cooked ( I like a combination red, black, yellow)
  • ½ cup green onions, sliced
  • 1 cup sprouts of your choice
Green Delight Dressing

  • ½ cup extra virgin olive oil
  • 2 garlic cloves
  • ¼ cup onion
  • ½ cup spinach
  • ½ cup parsley or cilantro
  • ½ cup dill
  • 1 tbs tamari
  • 2 tbs balsamic vinegar
  • ¼ cup water
  • ¼ teaspoon salt

Blend all ingredients until smooth. Drizzle over greens.

Arrange greens on a serving platter, add carrots, zucchini, green onions, quinoa and spouts. Add dressing and top with walnuts.

Note: Roasted nuts take on a very different taste when roasted.


Are bananas good for you?

They can’t be, they are high carbs and we’ve been told to stay away from high carbs. Well not these carbs!

Bananas are starchy and high carb but they are full of nutrients and fiber as opposed to bread, pasta, crackers, cookies, bagels, muffins, etc. which are also high carbs but are full of … not much else.

Lets look at some high carb foods:can bananas help you lose weight

  • 1 cup of white rice 45 grams
  • 1 Bagel 48 grams
  • 1 Blueberry muffin 61grams
  • 1 slice of bread 36 grams
  • 1 medium BANANA 27 grams
  • 1 cup cubed sweet potato 27 grams
  • 1 medium apple 19 grams
  • 1 cup mango 28 grams
  • 1/2 cup cooked chickpeas 20 grams

Many of the foods we eat have carbs but only the ones found below the BANANA are also rich in vitamins and minerals.

Bananas have electrolytes like potassium and magnesium making them a great choice for pre and post exercise routines.

They are also full of vitamins and minerals C, B6, magnesium, copper and biotin. Bananas are full of fiber helping you digest, control your blood sugar and feel like you actually ate something.

Bananas are actually GREAT for you! Some ideas on how to use bananas:

  • Add 1/2 banana to your smoothie for some sweetness and extra nutrition.
  • Use a few slices and use them to top your oatmeal, yogurt, granola or healthy cereal.
  • Mash a banana and add some fresh lime juice this neutralized the sweetness and creates a delicious tasting snack.
  • Bananas are a great egg replacer, use 1/4 cup mashed banana for 1 egg when your baking some healthy treats.
  • Bananas all by themselves make a great snack that most kids love.

Next time you think “banana” think delicious, sweet and full of nutrients.

The next time you think “bagel” think about the empty calories you’re about to eat . If you think about food in this way you will end up making great choices and you will lose weight, gain energy and much more.

A body that is well nourished feels great and is able to control the cravings for all the addictive foods out there.


Trending Hawaiian Food

Pоké iѕ a staple food in Hаwаii ѕеrvеd еvеrуwhеrе from gаѕ ѕtаtiоnѕ, surf ѕhасkѕ, supermarkets аnd bеуоnd.

Thе Hаwаiiаn сlаѕѕiс iѕ саѕuаl, thе kind оf fооd уоu расk intо a flimѕу рlаѕtiс сuр fоr thе rоаd аnd еаt ѕоmеwhеrе оn thе bеасh liѕtеning tо thе ѕоund оf thе wаvеѕ сrаѕhing аgаinѕt thе ѕhоrе.

Today Poké has found its way to the mainland and is being served with riсе bоwlѕ as a grab and go lunch at places like Whole Foods аnd plated at uрѕсаlе rеѕtаurаntѕ in cities all over the United States.

Whаt iѕ Pоké?

Pоké (рrоnоunсеd POKE-AY, nоt POKE-EE) began with fisherman using their catch for snack.

They would cut out chuncks of fish on the boat or dock, usually tuna, and feast on fresh caught fish. The idea caught on and it began to be served as a fish salad in Hawaiian cuisine.

Traditionally seasoning for Poké was heavily influenced by Japanese and other Asian cuisines usually consisting of soy sauce, green onions and sesame oil but today you find many varieties. Pоké can mеаn аnуthing сhunkеd, bесаuѕе роké соmеѕ frоm thе vеrb “tо ѕесtiоn, ѕliсе, оr сut” in Hаwаiiаn lаnguаgе.

During my visit to Hawaii last summer I ate a lot of Poké for its convenience and availability уоu саn find it at thе nеаrеѕt grосеrу ѕtоrе аnd find 20 diffеrеnt vеrѕiоnѕ, frоm осtорuѕ with a сrеаmу drеѕѕing tо аvосаdо роké with ѕеѕаmе оil, my favorite.

Unfortunately Tuna is one of the heavily contaminated fish and should be eaten in limited amounts and avoided if you are pregnant or nursing.

For a FREE Healthy Fish Guide please visit the Washington State Department of Health website and download your free guide today.


Ginger, Nature’s Powerful Anti-inflammatory

Ginger is a super anti-inflammatory. In the last 25 years many studies have confirmed ginger’s powerful anti-inflammatory properties that have been known and used by ancient cultures.

China for example has used ginger for over 2,000 years for digestive health. It is used to treat diarrhea, nausea and upset stomach.

The following studies show ginger’s amazing anti-inflammatory properties:ginger for weight loss

  • A study at the University of Michigan Medical School found that ginger root supplements reduce inflammation markers in the colon within one month of taking the supplement.
  • Researchers from The Ethiopia College of Medicine at the University of Gondar found that ginger and honey make a powerful antimicrobial combination specially for the drug resistant bacteria strain superbugs out there like MRSA, E coli and Klebsiella pneumoniae.
    The research found that the combination of Ethiopian honey and ginger inhibited the growth of bacteria in these three superbugs as well as others.
  • A study carried out at the University of Rochester Medical Center found that ginger supplements administered with anti-vomiting medication reduced chemotherapy induced nausea symptoms by 40%. Researchers found that medication is effective at reducing vomiting but nausea often lingers. The combination of medication and ginger supplements took care of this.
  • A study at the University of Michigan Comprehensive Cancer Center found that ginger kills ovarian cancer cells and prevents the cells from becoming resistant to cancer treatments.
  • A study at the University of Georgia found that ginger supplements reduced exercised induced muscle pain by 25%. The study was published in the Journal of Pain.

Daily Recommendation: Take a glass of warm water with a few slices of ginger and lemon upon waking up.

When sick: The next time you come down with a cold, the flu or feel sick to your stomach grate ginger (I find a microplane works great) mix into honey and eat slowly.

This is a very strong mixture. It really works and it will reduce the time of your sickness for sure.

Caution: Ginger is for the most part considered safe. Like everything in life, moderation is key. Large doses of ginger may cause sleepiness and minor sedation according to MedlinePlus.

There are also other words of caution for pregnant women, people with heart conditions and diabetes read about them here.

Also if you are taking warfarin or other blood thinners, you should limit the ginger you eat since high consumption could interfere with your medication. Please consult an expert before consuming it.


Three seeds you need to know about

Chia Seeds

Chia seeds come from the mint family and were first used by the Aztecs and the Mayans in Central and South America.

They are an incredible source of fiber with nearly half (11 grams) of the amount you need every day in a single ounce.chia seeds for weight loss

One tablespoon of chia seeds has more calcium than a glass of milk and as we know calcium is good for bone health. But that’s not all; Chia seeds have some of the highest levels of plant-based omega-3 fatty acids of any seed.

They are an excellent addition to detox and weight loss program as they can absorb up to 12 times their weight in water, which means they absorb toxins from your body and are filling.

When liquid is added to these seeds they become gelatinous, much like flax seeds.

They work great in smoothies to add extra nutrition and to thicken them up a bit and mixed in with nuts and other seeds for a nutritious afternoon snack.

They can work as egg substitutes in certain recipes and they make great. Check out these recipes.

Hemp Seedshemp seeds weight loss

Hemp is a variety of the cannabis plant but don’t worry, the only high associated with this plant is that it’s high in protein, more than any other seed.

It is also high in omega 3 fatty acid that helps to reduce inflammation and for heart and brain healthy.

They provide vital nutrients like calcium, phosphate and magnesium.

Hemp seed have a slightly nutty flavor; they are a great addition to your smoothies, sprinkled in your oatmeal, cereal or yogurt.

Pumpkin Seeds

Pumpkin seeds are one of the best sources of magnesium, a mineral that helps stabilize blood pressure, build bone pumpkin seeds good for youstrength, and even reduce stress.

These seeds are also high in protein, iron, and zinc.

A French study found that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels.

I always recommend including magnesium as part of a weight loss program but there are different kinds of magnesium and each serves a different purpose so you should check with your health care provider before starting a magnesium supplement.

Pumpkin seeds or delicious toasted or raw. They add a tasty crunch to salad or on top of grain dishes. You can also grind them into a meal that can be added to breads, pancakes, or other baked goods.


Avocados – The Perfect Fat

Avocados are packed with healthy fats.

In fact about 85% of its calories come from fat! But don’t let that scare you! Avocados are packed with avocado for weight lossmonounsaturated fats that are one of the healthiest fats out there.

What’s unique about it is it’s unusual fat composition. The fat comes from phytosterols that help keep inflammation under control, very good for arthritis.

Avocados also have polyhydroxylated fatty alcohols, which we find mostly in ocean plants, and also contain anti-inflammatory properties.

About half of the fat in an avocado comes in the form of oleic acid that we find in olives and olive oil.

Oleic acid has been shown to reduce bad cholesterol (LDL) and possibly increase good cholesterol (HDL) making avocados a heart healthy food. Oleic acid has also been reported to enhance brain function.

Avocados are also a good source of fiber, potassium and vitamins C, K, folate, and B6.

How to use avocados?

Avocados, nuts and seeds are my fats of choice. I use avocados in salads, smoothies and sandwiches. I make guacamole (just avocado, a little chopped onion, lime juice and salt) and spread it on flax-seed cracker.

I add avocados to soups, eat them alongside bean dishes or by themselves with a little lime juice and salt.



Used as medicine throughout history. Hippocrates prescribed it for a treating a wide range of conditions like parasites, poor digestion and fatigue and for illnesses.garlic for weight loss

It has been used in the Middle East and East Asia and Nepal to treat several disorders bronchitis, liver disorders, diabetes, fevers, etc. Garlic is used today for it’s therapeutic properties.

There is no going wrong with garlic besides all it’s claims garlic is simply a great anti-inflammatory food!

In general, more than five cloves a day may cause upset stomach, flatulence, nausea and heartburn. Not to mention garlic breath and perhaps even body odor 🙂 There are also some people who are allergic to the herb.

CAUTION: If you take blood thinning medication such as Warfin you should consult with your doctor as garlic keeps blood from clotting. If you take HIV medication also consult with your doctor as it has also been found to reduce the effectiveness of some HIV medications. Be careful applying to skin, it can cause burns.

Best way to get all the benefits of garlic is by eating it raw to but it’s still good no matter how and I love roasted garlic.

Cut the top of the bulb to expose the top of the bulbs. Drizzle a small amount of olive oil. Wrap with tin foil and roast in oven for 30 to 40 minutes.

Enjoy as is, eat with bread, use for cooking, add to roasted vegetables (I love biting into one of these) great for adding to baked potato toppings and if you know of other delicious ways to enjoy roasted garlic please share.

RAW garlic I use in salad dressing any other ideas?



Muesli is a popular breakfast dish developed by a Swiss physician in the late 1800’s. Doctor Maximilian Oskar Bircher-Benne worked at a hospital in Zurich and developed this cereal for his patients.

In this hospital “a balanced diet of raw vegetables and fruit was used as a means to heal patients, contrary to themuesli for breakfast beliefs commonly held at the end of the 19th century” (as quoted in Wikipedia). I think this belief still needs some catching on to do!

Now you can find many versions of muesli; gluten-free muesli, fresh muesli (soaked overnight in water or fruit juice to soften), toasted or dry roasted muesli, and its close cousin: granola.

In general muesli is more natural and usually has less oil and sugar than granola.

Muesli can be found in the cereal aisle of most grocery stores and is usually the healthiest choice there. Don’t be scared of by the amount of calories, muesli is a calorie dense food containing about 120 calories for just 1/4 cup but these are good calories!

Remember, a calorie is NOT just a calorie, here’s why:

  • Rich in fiber -Intact grain that has not been processed into flour and then shaped into cereal. This helps keep your blood sugar stable.
  • Rich in protein – Good for satiety (feeling full)
  • Low in sodium
  • No sugar added – sugar comes from the dried fruit.
  • No added fat – fat comes from the nuts and seeds in the muesli.

You can make your own muesli but with so many good choices out there why would you. Check out Bob’s Red Mills muesli varieties.

When you check the label make sure there are no added sugars, make sure they are dry roasted, sodium free and that it contains the dry fruits, nuts and seeds that you enjoy.

I once got one with dried coconut which was not my favorite. I enjoy my 1/4 cup of muesli with milk (rice, almond or your favorite) and a handful of cut up fruit (fresh berries or apples).


My Favorite Superfood – NUTS

Several epidemiological studies have confirmed that regular consumption of nuts protect us against coronary heart protein foods for breakfastdisease. In addition, there is a lot of buzz that a daily handful of nuts may increase longevity.

I think we will learn a lot more about nuts in the years to come after all, nuts are loaded with fat and they are expensive so the consumption of nuts has not been favored amongst the general population, specially after the “fat free” craze of the 1980s.

So lets take a look at nuts.

The best way to consume nuts is in their raw form. Up to 15% of the naturally occurring healthy oils are lost during roasting and many of the antioxidant properties are lost.

Most food manufacturers also add oil and salt to nuts.

Properties of nuts:

  • Unsaturated fats which helps lower LDL cholesterol, bad cholesterol!
  • Essential fatty acids – Omega 3 and 6. It is important to balance these two. Omega 6 is more widely available so most people consume too much of Omega 6 and too little of Omega 3. Best sources of Omega 3 walnuts, flaxseeds, fish such as salmon and sardines and beans, soybeans, navy beans or kidney beans.
  • Fiber – the combination of protein and fiber makes you feel full so nuts are a great snack. Fiber aids in digestion and in keeping your sugar blood balanced.
  • Vitamin E – nuts are rich in protein E which is a powerful antioxidant which can help prevent the development of plaque in the arteries, prevent the damage to body tissues and red blood cells.
  • L-Arginine – is an amino acid that helps improve blood vessel function.

Nuts are also rich in protein, vitamin B2, folate, magnesium, phosphorus, potassium, copper and selenium. Don’t forget to eat your RAW nuts today.

I hope you may have found some of the foods from this list which you want to add to your list or you may be already using it. Please feel free to share your thoughts.

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