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Quote of the Day: “Wise men speak because they have something to say; fools because they have to say something.” ~ Plato

Song of the Day: Cecilia – Simon & Garfunkel

Exercise of the Day: Cycle

Affirmation: “I am wise beyond my years and the world is my text book. I will continue to learn and better myself.”

Tip: Interested in eating the most nutrient rich foods with every bite you take? Here is the list of the top 10 most perfect foods.

Avocado – It contains heart-healthy monounsaturated fat. They’re also a great source of Vitamin C, Potassium, Folate and Lutein, which is beneficial for eye health. They only have 2 grams of “net” carbs and they have 2 grams of Protein in addition to Vitamin K, B and E.

Almonds – The combination of Protein and fiber (3 grams an ounce) in this tasty nut will keep you feeling full. A good source of heart-healthy monounsaturated fats, almonds also contain Calcium and Vitamin E.

Kale – Is high in dietary fiber, low in calories and has zero fat. It’s rich in Vitamin A, K and C and has 3 grams of Protein. This is an antioxidant rich food. Antioxidants drive out free radicals that cause many diseases.

Broccoli – It’s packed with Vitamins A, C, K and Beta-Carotene, as well as possible cancer-fighting compounds like Sulforaphane.

Eggs – For just 75 calories, one little egg gives you 13 essential vitamins and minerals, including Choline and Selenium (an antioxidant) and Riboflavin.

Quinoa – Contains all of the essential Amino Acids, making it a complete Protein with 8 grams of Protein per serving.

Teff – Is high in Protein with a combination of eight essential Amino Acids needed for the body’s growth and repair. It has high amounts of Calcium (1 cup of cooked teff offers about 1/2 cup of Calcium found in cooked spinach), Manganese, Phosphorous, Iron, Copper, Aluminum, Barium, Thiamin, and Vitamin C (which is not normally found in grains). The Iron from teff is easily absorbed and is also recommended for people with low blood Iron levels.

Plain, Fat Free Yogurt – Is a good source of Protein and Calcium. But thanks to its live active cultures (good bacteria), it may also help your digestive and immune systems.

Raspberries – Are loaded with potassium, Vitamin C, fiber and protective antioxidants like Anthocyanins, Salicylic Acid, Quercetin and Catechins. They’re also especially rich in a compound called Ellagic Acid, which research suggests may help prevent cancer.

Sweet Potato’s – Have all of the Beta-Carotene you need in a day. It is also a heart-healthy food, high in Potassium and Vitamin C.

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