Eating right
You've probably heard of super-foods, those mysterious foods packed with vitamins, antioxidants, and seemingly every other nutritional component your body needs. Sometimes, it seems like a new super-food is discovered every week, but you don’t have to munch on the latest berry or graze on the trendy new herb to get the benefits of super-foods. In fact, many of these foods are familiar, plentiful and readily available in your Club. Check them out and get on the way to your goals—whether you want a trimmer waistline, a healthier heart or lower cholesterol.

Food #1: wild salmon
Farmed salmon is fed grain that raises its omega-6 content instead of its natural diet of high-antioxidant crustaceans (like krill), so it has to be artificially colored. Wild salmon, on the other hand, is loaded with a potent antioxidant called astaxathin. It’s one of the richest sources of omega-3 fats on the planet and a superb source of low-calorie, great-tasting protein that can be prepared in countless mouthwatering ways.

Food #2: extra-virgin olive oil
Olive oil is high in monounsaturated fatty acids (MUFAs), which lower LDL (“bad”) cholesterol, raise HDL (“good”) cholesterol and, according to research published in Diabetes Care in 2007, help shrink belly fat—the kind linked to heart disease and Type 2 diabetes. Extra-virgin oil is made from the first pressing of the olives. Look for cold-pressed oil—it hasn’t been subjected to nutrient-destroying heat.

Food #3: avocado
The fruit that acts like a vegetable is another source of tummy-reducing, heart-friendly MUFAs and oleic acid—shown to lower cholesterol—folate and vitamin E. Select blackish-green, Haas avocadoes with pebbly skin. They’re higher in fat and lower in carbs than the smooth, bright-green Florida avocadoes. Plus including it in your meals is easy—have half an avocado as a snack, add chunks to a tossed salad, or take a few minutes to make guacamole.

Food #4: almonds
Almonds (and most other nuts) combine protein, healthy fats and fiber—a perfect recipe for satiety, so you’re less likely to experience cravings. Eating almonds has also been shown to lower your cholesterol and risk of heart disease. According to a 2003 study in the International Journal of Obesity, overweight people who ate almonds lost more weight than those consuming the same number of calories but no nuts (and therefore less fat). Aim for up to two, one-ounce snacks a day.

Food #5: blueberries
Another member of the tummy-fat banishing club is the blueberry, according to a recent study on rats at the University of Michigan. Scientists say more research is required to confirm these results in humans, but a related study on men with heart disease who drank blueberry juice for two weeks showed improvements in their glucose and insulin levels. Blueberries have long been known as a superior source of antioxidants.

Food #6: broccoli
Members of the cabbage family contain micronutrients that may squelch cancer-causing agents, and broccoli has even more going for it. Packed with fiber, broccoli is filling, which naturally helps with weight control, plus it’s low in carbs and calories. It’s also full of Vitamins C and A, calcium, potassium and folic acid. Enjoy it raw or cooked.

Food #7: red bell peppers
The sweet, red bell pepper leaves its unripe green brothers in the dust. A red pepper contains eight times as much vitamin A, almost three times as much vitamin C and almost four times as many carotenoids—like lycopene, which helps prevent prostate cancer. Hot and sweet peppers alike contain substances that increase your body’s heat production after consumption, meaning you burn extra calories.

Cucumber-Avocado Salad with Toasted Cumin Dressing
This delicious, low-carb super-food salad features heart-healthy extra-virgin olive oil and creamy Haas avocados. You can pump up the super-food quotient by adding diced red bell pepper and topping with sliced almonds.

Serves 4
Ingredients

• 1 tsp. ground cumin*
• 3 Tbsp. fresh lemon juice
• 1/3 cup extra-virgin olive oil
• 1 small Haas avocado, cut into 1-inch cubes
• 1 tomato, cored, seeded and chopped
• 1 small cucumber, seeded and diced
• 2 Tbsp. finely chopped red onion

Directions

1. In a small, dry skillet over low heat, toast cumin for 2 minutes or until fragrant, sitting frequently.
2. In a small bowl, whisk cumin and lemon juice together. Add oil in a thin, steady stream, whisking until blended. Add salt and freshly ground black pepper to taste.
3. In a large salad bowl, combine greens with 1/4 cup dressing; toss to coat. Place on four serving plates.
4. Mix avocado, tomato, cucumber and onion with remaining dressing; toss to coat and serve immediately.

*If you are using cumin seeds instead of ground cumin, grind one tablespoon cumin seeds to yield one teaspoon of ground cumin.