Stay healthy and energized with power foods

With a busy lifestyle, proper nutrition, exercise and rest are essential to staying healthy and energized. Follow these simple tips, get energy with power foods and enjoy this recipe for heart-healthy salmon and dill sauce.

Salmon dinner

Eat right

Avoid foods that are high in calories and don’t provide much nutrition. Instead of these empty calories, look for good tasting foods that also rich in vitamins and minerals. Grilled chickenYour diet should consist of balance meals of fruits, vegetables, whole grains, healthy fat and lean protein sources. Make sure to take a multivitamin that provides vitamins, minerals, calcium, iron and folic acid.
Also, be sure to watch what you drink. Instead of drinking soda, drink water. If you drink 8-10 glasses of water per day, you can lower your caloric intake and also keep yourself from getting dehydrated. Instead of fruit juice, eat the whole fruit instead. It’s more delicious, nutritious and has less calories.

Power foods

Power foods are rich in antioxidants, protein, vitamins and minerals. They are also great sources of healthy fat and fiber. Most power foods are also low-calories. Here are some top power foods to add to your diet.


Ground flaxseed can be a good source of fiber when added to your yogurt, breakfast cereal or salads. It is also rich in omega-3, which reduces your risk of heart disease, stroke and other cardiovascular problems. Omega-3 is also said to relieve depression and anxiety symptoms.


Many people steer clear of avocado because they are scared away by its fat content. However, avocado is rich in heart-healthy fat, antioxidants, fiber and other nutrients. In fact, ounce-for-ounce, avocado offers more fiber, potassium and folic acid than any other fruit or vegetable.


Blueberries contain dopamine, which improves your concentration and memory. All berries are rich in vitamins and powerful antioxidants, while also being very low calorie.


Though you might not enjoy the lingering smell, garlic can help reduce your risk of some types of cancer, lower your blood pressure and reduce cholesterol levels, as well as fight bacteria and infection. Sprinkle crushed fresh garlic into sauces and other foods, or consider garlic capsules for an extra boost.


The omega-3 fatty acids that are found in salmon and other types of fish protect against cancer, reduce blood clothing, relieve arthritis symptoms and reduce risk of heart attacks. Two servings of salmon, mackerel or fresh tuna are great for your diet each week.

Woman jogging

Exercise regularly

Nearly all of us could afford to exercise more often. Exercise is a vital part of a healthy lifestyle. Even if you are happy with your weight, you should still exercise to keep your body strong and healthy. Exercise is also a natural release for built up stress and anxiety.
If you are just beginning your exercise routine, you can start off with just walking. Aim for 45 minutes of aerobic activity 3-4 times a week. If you have been living a sedentary lifestyle, do the simple stuff to get moving. Start out with 15 minutes of walking and add 5 minutes a week to build up your stamina. Instead of taking the elevator, use the stairs. Walk your kids to school if it’s located nearby.

Get plenty of sleep

Make sure that you are getting enough sleep. Aim for 6-8 hours of uninterrupted sleep per night. If that’s impossible, try to find time during the day to take an hour power nap. Sufficient sleep is vital to staying healthy.


You can improve your quality of life and even live longer if you can just smile more often. Multiple studies have shown a correlation between happiness and overall health. It’s amazing how much healthier you will feel if you just make it a priority to smile, reduce stress and enjoy the small things in life!

Salmon and tomatoes

Salmon and dill sauce

Enjoy this heart-healthy recipe for salmon. By using Promise instead of butter and adding non-fat milk, you can make a delicious dill sauce that is low in fat.



  • 2 cups water
  • 1 medium red onion, sliced
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon salt
  • 6 salmon steaks

Dill sauce


  • 2 tablespoons finely chopped onion
  • 2 1/2 tablespoons Promise (or heart-healthy margarine)
  • 3 tablespoons flour
  • 1 1/2 teaspoon dill
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups non-fat milk



  1. Bring water, onion, lemon juice and salt to boil in a large skillet.
  2. Add salmon and reduce heat. Cover and simmer 20 minutes until salmon flakes easily with a fork.
  3. In a saucepan, saute onion in Promise until translucent and tender.
  4. Stir in flour, dill, salt and pepper, then gradually add milk.
  5. Bring to a boil, stirring constantly for 3-5 minutes until thickened.
  6. Serve sauce with the salmon.
  7. Add a side of fresh or roasted vegetables, or a green salad.

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