• Deanne Panday



Vegetables are Mother Nature’s very own nutritional miracles. Packed with vitamins, minerals, antioxidants, fiber and water, the humble veggie is not only good to eat but essential for your health and wellbeing. Beets, Carrots, Cruciferous vegetables (bok choy, broccoli, Brussels sprouts, cabbage, cauliflower) Dark, leafy greens (collard greens, kale, spinach, Swiss chard) Onions, Peas Sea, vegetables, Squash consumed raw or cooked are rich sources of antioxidant compounds like vitamins A and C and flavonoids that help reduce inflammation. Choose a colorful range to ensure a wide variety of vitamins and minerals.

Vegetables: Again , do try to choose the organic ones.


Mushrooms have lately been highly devoured by people everywhere. Asian mushrooms ( enokidake, maitake, oyster, shiitake) especially contain immune- enhancing compounds. I recommend cooking mushrooms before eating them because I think it helps destroy toxins, but this may not be necessary for all mushrooms.

Note : Reshi and Chaga mushrooms are the one of the highest forms of superfoods.


Like vegetables, fruits are rich sources of flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Choose as many colors as possible to ensure a wide range of vitamins and minerals. One should consume 3–4 servings per day to benefit the most out of it’s nutritious properties. One should always choose lower glycemic fruits like apples, blackberries, blueberries, cherries, nectarines, oranges, peaches, pears, pink grapefruit, plums, pomegranates, raspberries, red grapes, strawberries.

Note : Choose the fruits of the season in order to consume fresh and wholesome ones.


Satiate your sweet tooth sparingly with healthy sweets like plain dark chocolate ( at least 70% cocoa ) or raw cocoa. Balance out your healthy food intake and cravings by adding this sweet and wholesome item to your diet.Raw cacao provides polyphenols and potent antioxidants.

Note : Beware of chocolate marketed as “sugar-free” that may contain unhealthy artificial sweeteners.


Finally having 2-3 litres of pure water throughout the day can help cleanse your system and flush out toxins from your body.

About Me -

A health and fitness expert,writer and author of two books I'm Not Stressed (Secrets for a Calm Mind and a Healthy Body), and Shut Up and Train. Helping women ‘unleash their awesome’ with an empowering approach to health and fitness. My philosophy revolves around salutary living without cutting back on your cravings yet achieving the amazing body one never knew they had. My main goal is to help YOU achieve your health and fitness goals the sane and simple way so you can maintain those results long-term, while becoming the best, most awesome version of yourself.

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