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  Issue # 35

June 2011


Summer weather means it's time to break out the bathing suits and the grill.  I love marinating meats and cooking fantastic meals this time of year.  The past couple of weeks we have been feverishly perfecting our new menu items for the warmer months ahead.  Have you tried them yet?


Super-foods...What are they?  Am I getting enough of them?  Read more about the benefits of adding these yummies to your daily diet.


5 squares Select has also been a huge success.  Did you know that you can request to choose your own meals from a tasty array of choices?  Call us to try it out today, or sign up online at


A delicious thought...nothing brought me more pleasure then writing out that check this past month for the Japanese Red Cross.  A big thank you to all who supported this cause.



Happy Eating!

Monica Lynn
Nutritional expert and Founder of 5 Squares


13 Most Powerful Superfoods

nuts - superfood

Energy products abound: in drinks, herbs, bars, and even goo. 

But do they do anything? 


By Amy Paturel, MS, MPH 

Published on Everyday Health 


Ask five nutritionists to rate the 13 most powerful foods and you'll get five different lists, but many of the selections will overlap. Why? Because every food provides something different: Some are a rich source of  protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick, claim experts, is to get a variety of the best foods. The following 13 power foods are a good place to start.


Sure, they're high in fat, but avocados contain healthful monosaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.  



"An apple a day really does keep the doctor away," says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.



Antiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits.

Read more at Everyday Health 


Charcoal Grilled Pork Tenderloin with Mango Salsa

Makes 4-6 servings


 pork and salsa




2 Pork Tenderloins (3/4 pound each)

1/3 cup wheat-free Tamari Sauce

2 medium tomatoes, seeded & diced

1 cup diced & peeled mango

1/2 cup minced yellow peppers

1/4 cup jalepeno jelly, melted

2 tablespoons white win vinegar 


  1. Rub pork with tamari sauce 
  2. Combine remainder of ingredients, mix well
  3. Grill pork, covered, over medium hot coals for 25 minutes
  4. Slice and serve with mango salsa mixture 


Perfect Shrimp Salad
5 Squares™ healthy eating plan is a weight management program designed to help you manage your eating habits and achieve personal weight and health goals. We take all of the guesswork out of eating properly by eliminating the opportunity to make wrong choices.

Our expert chefs prepare guilt-free, delicious food, which is delivered right to your door before 6 a.m. Because you have your five meals for the day (3 meals plus 2 snacks), you have the power to eat the right foods, the right amount, and the best nutritional calories.
The 5 Squares monthly e-newsletter is a great resource for nutritional advice; quick, healthy-lifestyle tips; recipes; resources and special offers; and 5 Squares promotions.

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