For many reasons, nuts should be a part of every person’s lifestyle change in a big way. Eating a handful of nuts on a regular basis ensures a healthy dose of Antioxidants, Omega-3 fatty acids, Fiber, protein, Magnesium, Vitamin E, Vitamin B1, Vitamin B2, Niacin, and other nutrients found in nuts. Nuts also have in them the “good” fats like, Monounsaturated and Polyunsaturated fats which increase Good cholesterol (HDL) and decrease bad cholesterol (LDL).

Here are the top seven nuts you should eat. As follows:

  1. Walnuts
  2. Almonds
  3. Hazelnuts
  4. Cashews
  5. Pecans
  6. Pine nuts
  7. Macadamia nuts

The bottom line is a Lifestyle Change including some of these nuts can help prevent or reduce in the body, HEART DISEASE, DIABETES, IMPROVES COGNITIVE FUNCTIONS, IT’S GOOD FOR YOUR SKIN, REDUCES INFLAMMATION, etc.

I highly recommend them, so eat up!



Most people don’t have the time to eat breakfast much less a healthy one. That’s what I’ve been eating all my life. There are all the excuses in the world, the main one is “oh, I will be late for work.” Well, I say yeah, you will be late for work allright, someday you won’t be able to get up!



I got a hold of some tuna called Asian tuna. It has some kick to it. They put some kind of spice in there, probably wanting to kick our asses, but is no doubt healthy for you. It also contains other ingredients, TUNA FISH being the main ingredient and one of my other POWER FOODS, because of its key nutrients, potassium and a high presence of Omega-3 fatty acids, rich in protein, Manganese, Zinc, Selenium, and the antioxidant Vitamin C. So, here you go, ladies and gentlemen my #1- POWER LUNCH.


  1. Asian Tuna-5 oz. Heated in the microwave 25 seconds
  2. Bread – Some smart choices are rye, or whole wheat or flatbread is best. Toast in small toaster oven for like two or three minutes or a little longer if you prefer.
  3. EAT – With a Kale-based salad with spinach and some blueberries. Enjoy this POWER LUNCH with a POWER DRINK like a glass of WATER, ICED TEA or even MILK. Right there, alone, you have hydrated and powered up your body to conquer the rest of your day. This lunch includes 4 or 5 Super Power foods depending what you have in your Kale-based salad. Your choices are always open to you. I suggest adding PINEAPPLE CHUNKS if you want to even make it SUPER POWERFUL! So nutritious and delicious, so enjoy!



In the process of building my body and putting together the knowledge of the TOP 10 POWER FOODS IN THE WORLD. together with my knowledge of food preparation, I have learned from my mother and father and watching and learning from the top chefs of the world. So, I made up this POWER DINNER, and in making this dinner takes some time to prepare. You really want to put your heart and soul into this as I did, in order to share this with you in the world. Ladies and gentlemen, I give you my #1-POWER DINNER. And I will call this


  1. Package of solid chicken breast

Season pot with: garlic powder, ground black pepper and lightly
seasoned organic cayenne spice.

Season top and bottom with Cajun seasoning spices a little black pepper
and garlic powder.

Cook thoroughly on high heat until both sides are totally brown.



Take approx.:
15 oz. of Kale, 24oz of Spinach
1 whole chopped onion
4 pinches of garlic salt
1 oz. of black pepper
16 oz. of blueberries or strawberries or a combination of the two.
with: a roasted Italian garlic dressing MIX IN LARGE BOWL

Is this a POWER DINNER or what? Containing four or five of the power foods in one meal. I made this for myself and the salad I had three servings.

Ladies and Gentlemen, you can make this as small or as big as you like: Remember your feeding that hungry family of yours, so try to portion it out. THINK and you can do it in your head. Make this SUPER POWER DINNER part of your life plan so eat and enjoy. I have.