Winter Superstars

The Gifts of Winter
The Gifts of Winter


The abundance of summer’s fresh seasonal produce is all but a memory, but not to worry; winter has its share of seasonal superstars, worthy of celebration.

Here are a few of the ‘Gifts’ of Winter:



  • Rich in antioxidants ( 3 times that of tea!)
  • Helps keep ‘free radicals’ from oxidizing ‘bad’ LDL Cholesterol
  • Abundant source for vitamins A,C, and E, as well as, folic acid
  • Contains antiviral, as well as, anti-tumor properties

Dark Leafy Greens

Dark Leafy Greens (Kale, Chard, Collard. Mustard Greens, Escarole)

  • Rich in Vitamins A, C, E, and K
  • A good source of Beta-carotene
  • Promotes healthy eyes, skin and hair
  • Helps prevent Arthritis

Citrus Fruits

Citrus Fruit (Grapefruit, Lemons, Limes, Oranges)

  • Excellent source of Vitamin C
  • Contains Flavonoids which boost ‘good’ HDL Cholesterol
  • Lowers ‘bad’ LDL Cholesterol
  • Lowers Tricglycerides

Assorted Potatoes


  • Good source of Vitamin C, B-6, and folate
  • Contains fiber (the average diet does not contain enough fiber)
  • Purple potatoes are a rich source of anthocyanins, which aid with inflammation
  • Rich in carbohydrates which provide energy

Winter Squash

Winter Squash (Butternut, Acorn, Spaghetti)

  • Low calorie
  • High in Vitamins A, C, and B-6
  • Great source of potassium
  • Excellent source of folate and Vitamin K

Assorted Raw Unsalted Nuts

Nuts (Pistachios, Chestnuts, Walnuts)

  • Excellent source of healthy fats (unsaturated fatty acids)
  • Provide a good source of minerals
  • Great source of satiating Fiber
  • Delicious source of protein
Enjoy the Gifts of the Season
Enjoy the Gifts of the Season

Seasonal Delight


What if I told you that adding THIS little Ruby-Colored Gem to your diet would boost your Anti-Oxidant and Anti-Inflammatory Levels in an Extraordinary way?

It’s true! The Pomegranate is a healthy food in its own right. Dig a little deeper and find a hidden treasure inside! The Pomegranate Seeds are not only edible, but fabulously delicious and nutritious. I was so excited to see them making their annual appearance at the market! You can usually find the seeds pre-packaged during the Fall Season. Or purchase the whole Pomegranate. Although seed removal may be a bit cumbersome; it is worth it. Do take advantage of them!

According to, “The name for the pomegranate fruit is derived from Latin and literally means “seeded apple.” Only the seeds are edible and are found inside this large, hexagonal-shaped red fruit. An average pomegranate contains about 600 juicy seeds, also known as arils, which are encapsulated in white pith. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer.


The Arils (Pomegranate Seeds) are low in calories but high in Fiber. The average diet doesn’t contain enough dietary fiber, which can keep you satiated and help manage weight. Arils are scrumptious on top yogurt, salads, or oatmeal. They add color and fun to any dish.

My System adds Healthful and Seasonal Delights to Meal Planning to optimize health benefits and add excitement to Meals.