12 Super Foods! Lifetime Dietary Life-Style

7th March 2012

By  Yolanda Bertaud


A healthy diet is a life-style diet; if you feel hungry or deprived…you’re on the wrong program! This list of food groups keeps your immune system functioning properly, help to prevent disease, anti-aging, anti-inflammatory, anti-obesity choices.  Dietary Wellness is the foundation for a healthier, happier, more youthful life, and help in reversing disease. Care for yourself & others to gain optimum health.



BEST: Wild Alaskan Salmon (Watch out for the GMO Salmon)!

2nd Best: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna (Fresh! Not From Can, if so make sure it’s Wild/Pole Caught for exceptional quality)!


FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters

BEST: Apples, Pears, Grapefruit

2nd Best: Peaches, Plums, Cherries, Pomegranates, Gold Kiwi, and All Berries!


FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Fiber, and Phytonutrient Obesity-Fighters

BEST: Chili Peppers

2nd Best: Cayenne, Chili Powder, Red Pepper Flakes


FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters

BEST: Cinnamon

2nd Best: Turmeric, Fenugreek, Cloves, Allspice, Nutmeg, Bay Leaf


FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Monounsaturated Fats

BEST: Avocado, Acai (the little berry from Brazilian rainforest), Olives, Olive Oil (1st pressed cold-pressed, EXTRA VIRGIN… the greener, the better the olive oil)!

2nd Best: Coconut


FUNTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Essential Fats, Protein, Fiber, Lignans

BEST: Raw Sesame Seeds, Flaxseed (pure oil, grind, capsules)

2nd Best: Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds  (All Raw! Not Roasted!)


FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Resistant Starch, Starch Blockers, and Phytonutrient Obesity-Fighters

BEST: Dried Beans – Kidney, Pinto, Navy, Red, Black Beans, Lentils, Chickpeas, and Mung Beans, Aduki

2nd Best: All are recommended


FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters

BEST: Low-Fat Yogurt, Vegan Soy Yogurt, Goat Yogurt, Greek Yogurt

2nd Best: Low-Fat Kefir, Acidophilus Milk or Non-dairy product


FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters

BEST: Buckwheat, Oats

2nd Best: Barley, Quinoa


FUNTIONAL WEIGHT-CONTROL FACTORS: Fiber, Low-Calorie/Low-Glycemic Nutrition, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters

BEST: Garlic, Spinach, Broccoli Sprouts, Cruciferous Vegetables – (Broccoli, Kohlrabi, Cauliflower, Kale, Turnips, Radishes, Rutabaga, Cabbage, Watercress, Brussels sprouts, Mustard greens, Sweet Potatoes, Tomatoes, Horseradish).

2nd Best: Aromatic Culinary Herbs (Parsley, Mint, Rosemary, Thyme, Basil, Oregano)

SUPERFOODS #11: SOY (Good Meat Substitute)

Not Just Any Soy! Soy is an important source of vegetable protein, soy also contains isflavones, an estrogen like substance that protects and maintains bone strength. Soy also contains important omega-3 fatty acids, which promotes heart health. Be sure to note that your Soy source has to be Organic & Non-GMO!

Best: Tofu, Bake Tofu, also try “Edamame” for snacking or on salads; be careful on soy milk (d/t added sugars and additives, instead try “Almond Milk”, too much soy milk cause mucus in the intestines)!


Why? Dark chocolate has the highest antioxidant content of any foods. The darker the chocolate, the higher the count. How much? Eat a one-ounce serving daily; but to qualify, the chocolate must contain at least 70 percent cocoa solids (the higher percentage, the better)! Also, try grapes, red wine and green tea that is high in polyphenois, which boost good cholesterol. In addition to dark chocolate candy, try  cocoa nibs. Although somewhat bitter, they have an intense tannic flavor, like wine.

Healthy Tips/Weight Loss Management

Healthy diet must be a life long endeavor…

  1. Digestion starts from the mouth, chew your food well
  2. Avoid ice cold beverage and do not drink beverage with meals
  3. Do not eat heavy foods upon rising or before retiring (no eating after 7pm…this gives your system plenty of hours for digestion)
  4. Eat only when hungry, do not over-eat
  5. Get plenty of rest
  6. Do not consume saturated fats, avoid fried and greasy foods
  7. Consume only natural whole foods
  8. Avoid precooked and highly processed foods (which overwork the organs & that destroys enzymes and nutrients)
  9. Consume 50% raw “living” foods and extra fiber
  10. Steam, broil or bake your foods and undercook your   vegetables
  11. Omit white flour, white sugar, white rice, white salt and pepper (use raw sea salts, red pepper flakes, and whole pepper).
  12. Cleanse your system periodically by fasting with pure, fresh juices
  13. (For an advance body cleanse), intestinal/colon cleanse at least once annually
  14. Consume foods free/low of toxic insecticides and chemicals – organic/grow your own.
  15. Avoid foods with preservatives and additives
  16. Avoid alcohol, cigarettes, caffeine, drugs, and stress – nothing in excess!
  17. Take quality multi-vitamin/mineral supplement when needed, plus intake EFA (essential fatty acids)
  18. Drink purified water, mineral water/steam-distilled water daily – (see all about water) & (purchase).
  19. Enjoy fresh air and sunshine, exercise, walking/stretching in your daily or weekly activity
  20. Keep active mentally and physically, maintain a positive state of mind
  21. Minimize intake of dairy products (cheese, milk, sour cream, eggs), instead intake small quantities of raw goat cheese, nonfat cottage cheese, kiefer, unsweetened low-fat plain yogurt/goat yogurt/Greek yogurt. Dairy products can be replaced with rice, and almond products.
  22. Minimize flesh intake (beef, pork, processed meats, duck, goose), instead intake more fish (see list), skinless turkey or chicken – limit meats maximum once/twice weekly.
  23. FRUIT – Eat it alone or leave it alone! To eat fruit it’s best upon rising, wait one hour after eating fruit to eat another meal
  24. Proper food combining helps your metabolism, weight loss, detoxify your system.

(Informational reference – Prescription for NUTRITIONAL HEALING by: Phyllis A. Balch, CNC & The World’s Healthiest Foods by: George Mateljan and Steven Pratt, author of SuperFoods HealthStyles).


  1. Foods in different categories should never be mixed in the same meal, but foods in the same category may be enjoyed at the same meal.
  2. All vegetables (except high-starch vegetables such as sweet potatoes, acorn, or butternut squash) may be enjoyed with flesh dishes!
  3. All vegetables may be enjoyed with starch meals!
  4. Avocados are also unique in that they are technically a fruit but combine as a starch. They can also combine with dried fruit but not with nuts. This is an interesting exception that should be well noted.
  5. Fruits should only be consumed on an empty stomach   – at least 3 hours after a properly combined meal (or ideally, as your morning meal). Your new fruit mantra: “Eat it alone or leave it alone”.
  6. Fresh fruit only takes twenty to thirty minutes to exit the stomach completely, so you may enjoy another category of food thirty minutes after consuming fresh fruit.
  7. Bananas are special in that they cross over several categories. They combine well with both fresh fruit and dried fruit as well with avocados. Note that bananas require approximately forty-five minutes in the stomach as opposed to thirty minutes for other fresh fruit.
  8. Never eat fresh fruit for dessert after a cooked meal, as it will cause fermentation.
  9. Wait three to four hours after eating before switching food groups.
  10. If you have a very large appetite, eat more within the same food type. For example, you’re better off having two pieces of fish or two plates of whole grain pasta with vegetables instead of introducing a different food category – or eating three sweet potatoes “instead of” one sweet potato with a piece of fish, chicken, or other flesh.
  11. Nuts, seeds, and dried fruits go better with raw vegetables than cooked vegetables.
  12. Dairy can be combined with flesh in most cases.
  13. Nut butters should not be placed on grain breads.
  14. When eating an exclusively “raw meal”, beginners can get away with mixing starches (like avocados) and raw nuts or preparing recipes with small amounts of fresh fruits because there are plenty of enzymes to help digestion. Again, only good when eating in a raw diet or during detox/cleanse diet.
  15. Raw corn combines as a vegetable; cooked corn combines as a starch. You can eat unlimited amounts of raw corn – enjoy it right off the cob in the summertime!
  16. If you are going to “miscombine” a meal, do it at dinner so your body has plenty of time to move it through the stomach before the next meal (which is the next day – morning).
  17. Starch meals should only include the highest-quality starches (whole grains, sprouted grains breads, sweet potatoes, and so forth).
  18. Don’t let hard-core rules of eating mono-meals and keeping different fruit categories separate discourage you. These rules are not important when first starting into “Good Food Combining”, soon you’ll get the hang of it and start feeling and looking the difference. Focus on enjoying your meal and improving your food choices!
  19. Dark Chocolate (i.e. Dagoba and Green & Black’s) 70% or more chocolate bars make the perfect dessert for any food category. Remember to enjoy a small portion, not the whole bar. (70% pure chocolate contains less sugar, milk, or other ingredients that make chocolate a “no-no” at a lower percent).
  20. Condiments, 70-percent chocolate, nut milks (i.e. Almond Milk), and of course all raw vegetables are neutral, which means they can be mixed with any foods category except fruit!

(Source: The Raw Food DETOX Diet by: Natalia Rose)

Note: A great book to read on diet and cleaning is by: Natalia Rose “The Raw Food DETOX Diet”!  Don’t worry, it’s not all “Raw” diet, it’s re-educating oneself to eat healthier & smarter – all you can eat on a proper food combination system.  🙂

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About the Author

Yolanda Bertaud’s Background:  Masters Degree in  Oriental Medicine (Acupuncture & Chinese Pharmacopoeia); Health & Wellness Consultant. Artist, environmentalist, foodest, organic gardening & sustainability, human/animal rights, liberal democracy & freedom…

I am a strong advocate on natural/organic foods & gardening, humane animal methods on farming and the impact it has on our environment. Please help by supporting your local organic farmers, go to your local farmer’s market vs large grocery chain stores, purchase free-ranged chickens, grass-fed beef, wild fish/organic fish farms. Say No to GMO’s & Fluoridated Water!

Available customized on-line individual consultations for health & wellness, diet, and health issues, by appointment. Please email for schedule, questions/rates.

*To schedule an on line (Skype) private consultation, please contact me for further details… email: [email protected]

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