Your Health: 10 Foods You Really Need
an exclusive feature from Debra Orringer*

Today is a new day – yesterday is history….
Even if you didn’t pay attention to your health needs when you were younger, there is always time to start anew for your future, and I intend to help you with some simple thoughts about just that – your health.

There’s no getting around it, as we age our bodies begin to diminish in certain ways. Healthier lifestyle choices can have an immediate impact in deterring some of these changes. What we feed our bodies feeds our cells, giving us the proper fuel our body needs to perform at an optimal level to grow and thrive. Aging isn’t really the reason we lose function of certain organs, but the impact of physical disorders can be. Thus, it really does resonate when we think ‘our body, our temple’. And remember, waking up with a smile every day is just as important as the foods you put into your body.

Research has proven over and over that chronic inflammation in the body is a major cause of many serious diseases like heart disease, Alzheimer’s, and many cancers.  One of the best ways to combat this chronic disease-causing inflammation in the body is with a diet rich in anti-inflammatory foods such as:

  • Water – you may not think of water as a food but water is probably the most important substance you can intake daily. Our bodies are mostly water and if you feel thirsty then you are already dehydrated so don’t wait. Water helps to keep you cool, breaks down foods and flush out the waste from your body.
  • Berries are rich in phytonutrients and antioxidants. That means they can help prevent disease and they’ve been known to help with brain health.
  • Fatty Fish, in moderation, is a great source of protein as well as Omega 3 fatty acids. Omega 3’s help with blood health, meaning they can help prevent clots, lower blood pressure and risk of strokes.
  • Broccoli, kale, spinach and other dark leafy greens are loaded with vitamins and minerals essential to the body. Broccoli has folate, Vitamin C and phytonutrients.  One medium stalk of broccoli also has nearly 100% of your RDA for Vitamin K and 200% of Vitamin C, meaning it has a lot of benefits including anti-inflammatory and anti-cancer benefits.
  • Bell Peppers are loaded with Vitamin C which is essential for growth, development and repair of the body tissues.
  • Mushrooms are loaded with the B vitamins which boost the immune system.
  • Grapes are an amazing source of resveratrol and have been shown in studies to help decrease risk of several diseases like heart disease, diabetes, Alzheimer’s and eye disorders.
  • Turmeric is a spice that is used a lot in Indian dishes and has been widely shown to help reduce inflammation related to arthritis, diabetes and some other diseases due to its high content of curcumin.
  • Tomatoes are loaded with nutrients like vitamin c, potassium and lycopene – all are super powers when it comes to nutrition.
  • Raw nuts like almonds and walnuts have some of the highest properties of calcium and magnesium.

Try starting the day with this power house of a meal and see how you feel…

Salmon and Avocado Omelet

2 eggs
1 tbsp olive oil
1/2 small onion, thinly sliced
2 slices smoked salmon
1/4 avocado, diced
Salt and pepper to taste


  1. Beat eggs in a small bowl.
  2. Heat olive oil in a frying pan.
  3. Add onion and sauté for 5 minutes.
  4. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked.
  5. Distribute salmon and avocado evenly over the eggs.
  6. Use a spatula to fold the omelet in half, and cook 30 seconds on each side.


*Your Health, 10 Foods You Really Need is an exclusive feature for by Debra Orringer.
Debra Orringer Health Coach
*Debra Orringer, MS from Naples, FL, is an Integrative Nutrition Health Coach and a Clinical Exercise Physiologist with over 20 years in the industry. She has managed the wellness programs at the Kennedy Space Center as well as consulted for several national fitness companies, authored articles, and retains a myriad of advanced level certifications.  Debra produces a nutritional blog weekly at and can be reached at “Being Healthy Doesn’t Have To Be Hard”