index

What Constitutes A Good Diet?

The World Health Organization tells us that the following diseases could be avoided and their risks greatly diminished by making healthier lifestyle choices, which, includes a healthy and balanced diet that eliminates high risk food: • 80% of heart disease • 90% of type 2 diabetes • 1/3 of cancers

Key Factors To Good Health:

Balanced diet, exercise and, incidentally, healthy social interactions make up the triad of the good health equation.

What’s In A Good Diet?

• A minimum of 20-30 biologically distinct types of foods. • A wide variety of plant based foods with a minimum of 400 grams of fruits and vegetables each day. • Adequate portions of plant based foods will supply all of the daily fiber you need. • 15 to 30% of total calories per day from healthy fats, which, include, olive oil, avocadoes, raw nuts, fish and fish oils. • 10% or less of refined sugar daily. • Low amounts of starchy foods, like potatoes and rice. Key Ideas: Increase consumption of fruits, vegetables and fish. Adjust fats and oils to moderate amounts and decrease sugar and starch.

Page i

What Makes A Good Diet© Health and Wellness Revolution

Vital Health News Should Be Made Public

Share the secret --

What Constitutes A Good Diet?

The World Health Organization tells us that the following diseases could be avoided and their risks greatly diminished by making healthier lifestyle choices, which, includes a healthy and balanced diet that eliminates high risk food: • 80% of heart disease • 90% of type 2 diabetes • 1/3 of cancers

Key Factors To Good Health:

Balanced diet, exercise and, incidentally, healthy social interactions make up the triad of the good health equation.

What’s In A Good Diet?

• A minimum of 20-30 biologically distinct types of foods. • A wide variety of plant based foods with a minimum of 400 grams of fruits and vegetables each day. • Adequate portions of plant based foods will supply all of the daily fiber you need. • 15 to 30% of total calories per day from healthy fats, which, include, olive oil, avocadoes, raw nuts, fish and fish oils. • 10% or less of refined sugar daily. • Low amounts of starchy foods, like potatoes and rice. Key Ideas: Increase consumption of fruits, vegetables and fish. Adjust fats and oils to moderate amounts and decrease sugar and starch.

i

Health News Should Be Made Public

Share the secret --

What Makes A Good Diet© Health and Wellness Revolution

Page ii

Forward

Statistical evidence shows that, starting in 1996, there has been a steady increase of all types of chronic life style diseases including autism, cancer, autoimmune diseases, Type 2 diabetes, gastrointestinal disorders, Alzheimer’s disease and obesity -- to name a few. The scientific data behind these statistics points to a deadly industrial chemical buried deep inside 90% of our nations food supply that is poisoning our gut microbiome and destroying our immune systems. unlike usual herbicides and pesticides, this poison can not be washed off. Therefore, any effort to tackle chronic diseases must first begin by eliminating this insidious poison from the daily diet. However, getting rid of this poison will require knowing and understanding what the poison is, what food is contaminated, and the best solutions for recovery. Needless to say, once this knowledge is assimilated, you will never look at food the same way again. Walking down the aisle of your local grocery store is a completely different experience when you know almost every product is laced with a deadly poison. Chronic diseases can be prevented, controlled and even cured as soon as we stop eating contaminated food and allowing our bodies to repair the damage done by this industrial poison.

Fighting the Poison In Our Food Through Diet

Poison In Our Food

ii

Forward

Statistical evidence shows that, starting in 1996, there has been a steady increase of all types of chronic life style diseases including autism, cancer, autoimmune diseases, Type 2 diabetes, gastrointestinal disorders, Alzheimer’s disease and obesity -- to name a few. The scientific data behind these statistics points to a deadly industrial chemical buried deep inside 90% of our nations food supply that is poisoning our gut microbiome and destroying our immune systems. unlike usual herbicides and pesticides, this poison can not be washed off. Therefore, any effort to tackle chronic diseases must first begin by eliminating this insidious poison from the daily diet. However, getting rid of this poison will require knowing and understanding what the poison is, what food is contaminated, and the best solutions for recovery. Needless to say, once this knowledge is assimilated, you will never look at food the same way again. Walking down the aisle of your local grocery store is a completely different experience when you know almost every product is laced with a deadly poison. Chronic diseases can be prevented, controlled and even cured as soon as we stop eating contaminated food and allowing our bodies to repair the damage done by this industrial poison.

Fighting the Poison In Our Food Through Diet

Poison In Our Food

What Makes A Good Diet© Health and Wellness Revolution

Page iii

iii

Page iv

What Makes A Good Diet© Health and Wellness Revolution

iv

What Makes A Good Diet© Health and Wellness Revolution

Page

1

Important Nutrients That Fight Disease

Antioxidants

Antioxidants, including, the all-important, vitamin C, lycopene, and beta-carotene can be found in many vegetables and fruits and are essential parts of an overall healthy diet. Many studies have shown that a diet rich in antioxidant foods lowers risks of developing cancer. Plants known as phytochemicals also play a significant role in protecting the cells from damage and mutation as a result of environmental dangers, and various harmful compounds found in food. When science first discovered how antioxidants work to destroy cell-damaging free radicals the sources were limited to colorful fruits, vegetables and nuts that helped to prevent cancer and heart disease, but, further research has found other important food sources of these disease battling nutrients. This is good news according to an antioxidant levels in food specialist, Dr. Joe Vinson, analytical chemist at the University of Scranton, who states that the more food sources of these valuable nutrients that we know about the better it is for overall health and so a diverse diet is always your best option. As our bodies battle infection and disease and work to keep our cells healthy, including a wider variety of antioxidant rich foods, including those rich in vitamins C and E and carotenoids, which include beta-carotene, lycopene and lutein, provide protection to cells from damage, boost immunity and help prevent cancer. Key Ideas: This list of antioxidants is by no means exhaustive, and the key takeaway should be that a diverse diet that is filled with a variety of plant based foods will yield the most impressive results for health and disease prevention.

1

Important Nutrients That Fight Disease

Antioxidants

Antioxidants, including, the all-important, vitamin C, lycopene, and beta-carotene can be found in many vegetables and fruits and are essential parts of an overall healthy diet. Many studies have shown that a diet rich in antioxidant foods lowers risks of developing cancer. Plants known as phytochemicals also play a significant role in protecting the cells from damage and mutation as a result of environmental dangers, and various harmful compounds found in food. When science first discovered how antioxidants work to destroy cell-damaging free radicals the sources were limited to colorful fruits, vegetables and nuts that helped to prevent cancer and heart disease, but, further research has found other important food sources of these disease battling nutrients. This is good news according to an antioxidant levels in food specialist, Dr. Joe Vinson, analytical chemist at the University of Scranton, who states that the more food sources of these valuable nutrients that we know about the better it is for overall health and so a diverse diet is always your best option. As our bodies battle infection and disease and work to keep our cells healthy, including a wider variety of antioxidant rich foods, including those rich in vitamins C and E and carotenoids, which include beta-carotene, lycopene and lutein, provide protection to cells from damage, boost immunity and help prevent cancer. Key Ideas: This list of antioxidants is by no means exhaustive, and the key takeaway should be that a diverse diet that is filled with a variety of plant based foods will yield the most impressive results for health and disease prevention.

What Makes A Good Diet© Health and Wellness Revolution

Page

2

Phytonutrients

Phytonutrients, also referred to as, phytochemicals refer to specific nutrients derived from plants that are helpful to the human body. There are more than 25,000 phytonutrients in plant based foods. The six best known phytonutrients are: carotenoids, lycopene, flavonoids, anthocyanins, isoflavones and polyphenols. Foods Rich In Phytonutrients Colored vegetables and fruits are the ones rich in phytonutrients, for example: • Lycopene in tomatoes, pink grapefruit and watermelon • Anthocyanins in berries • Isoflavones in legumes • Carotenoids in carrots • Flavonoids in chocolate

Sulforaphane

Sulforaphane is a phytonutrient belonging to the family of isothiocyanates. It is yet another important antioxidant that can help reduce the risk of bladder, breast and prostate cancer. Foods High In Sulforaphane: Sulforaphane is found mainly in cruciferous vegetables, including: • Broccoli • Kale • Brussels Sprouts • Cabbage • Cauliflower • Bok Choy • Collards • Chinese Broccoli • Kohlrabi

2

Phytonutrients

Phytonutrients, also referred to as, phytochemicals refer to specific nutrients derived from plants that are helpful to the human body. There are more than 25,000 phytonutrients in plant based foods. The six best known phytonutrients are: carotenoids, lycopene, flavonoids, anthocyanins, isoflavones and polyphenols. Foods Rich In Phytonutrients Colored vegetables and fruits are the ones rich in phytonutrients, for example: • Lycopene in tomatoes, pink grapefruit and watermelon • Anthocyanins in berries • Isoflavones in legumes • Carotenoids in carrots • Flavonoids in chocolate

Sulforaphane

Sulforaphane is a phytonutrient belonging to the family of isothiocyanates. It is yet another important antioxidant that can help reduce the risk of bladder, breast and prostate cancer. Foods High In Sulforaphane: Sulforaphane is found mainly in cruciferous vegetables, including: • Broccoli • Kale • Brussels Sprouts • Cabbage • Cauliflower • Bok Choy • Collards • Chinese Broccoli • Kohlrabi

What Makes A Good Diet© Health and Wellness Revolution

Page

3

• Mustard greens • Turnips • Radish • Watercress Happily, these foods also have good amounts of vitamin C.

Lutein and Zeaxanthin

Macular degeneration is an age-related disease that results in blurry vision, and when untreated leads to blindness. Lutein and zeaxanthin are two important phytonutrients that help to prevent this condition as we age and they also help to prevent cataracts. Foods High In Lutein and Zeaxanthin • Dark leafy greens have the most (spinach, kale, all types of greens) • Cooked summer and winter squash • Peas • Pumpkin • Brussels sprouts • Broccoli • Romaine and iceberg lettuce • Asparagus • Carrots • Peppers • Leeks

Ellagic Acid

Ellagic acid is another important phytonutrient that slows the growth of cancer cells, and lab studies show positive results in it aiding the liver in neutralizing cancer- causing chemicals in the body. Sources Of Ellagic Acid: • Strawberries • Raspberries • Pomegranates

3

• Mustard greens • Turnips • Radish • Watercress Happily, these foods also have good amounts of vitamin C.

Lutein and Zeaxanthin

Macular degeneration is an age-related disease that results in blurry vision, and when untreated leads to blindness. Lutein and zeaxanthin are two important phytonutrients that help to prevent this condition as we age and they also help to prevent cataracts. Foods High In Lutein and Zeaxanthin • Dark leafy greens have the most (spinach, kale, all types of greens) • Cooked summer and winter squash • Peas • Pumpkin • Brussels sprouts • Broccoli • Romaine and iceberg lettuce • Asparagus • Carrots • Peppers • Leeks

Ellagic Acid

Ellagic acid is another important phytonutrient that slows the growth of cancer cells, and lab studies show positive results in it aiding the liver in neutralizing cancer-causing chemicals in the body. Sources Of Ellagic Acid: • Strawberries • Raspberries • Pomegranates

What Makes A Good Diet© Health and Wellness Revolution

Page

4

Flavonoids

There are many different phytonutrients under the flavonoid family tree. Catechins help prevent cancer and green tea is one of the best sources. Hesperidin, which is mainly found in citrus fruits, is an antioxidant that reduces inflammation in the body and helps to prevent chronic disease. Flavonols, include, quercetin, which is believed to reduce risk of asthma, certain cancers and heart disease. Best Sources of Quercetin: • Apples • Berries • Kale • Onions

Resveratrol

Resveratrol acts as an antioxidant to protect cells and body tissue and is also an anti- inflammatory. Several studies show that it can play a key role in reducing risks for cancer and heart disease. Best Sources Of Resveratrol: • Purple, Red and Blue Grapes • Purple grape juice • Red wine in moderation, no more than 1 or 2 glasses per day Grapes also contain anthocyanin and proanthocyanidi that have especially important benefits for the immune system. They also contain vitamin C and selenium.

Carotenoids

There are more than 600 antioxidants known as carotenoids in food, some of the more well-known are beta-carotene, lycopene and lutein all of which help to fight damage from free radicals. They also play a role in fighting specific cancers, such as:

4

Flavonoids

There are many different phytonutrients under the flavonoid family tree. Catechins help prevent cancer and green tea is one of the best sources. Hesperidin, which is mainly found in citrus fruits, is an antioxidant that reduces inflammation in the body and helps to prevent chronic disease. Flavonols, include, quercetin, which is believed to reduce risk of asthma, certain cancers and heart disease. Best Sources of Quercetin: • Apples • Berries • Kale • Onions

Resveratrol

Resveratrol acts as an antioxidant to protect cells and body tissue and is also an anti-inflammatory. Several studies show that it can play a key role in reducing risks for cancer and heart disease. Best Sources Of Resveratrol: • Purple, Red and Blue Grapes • Purple grape juice • Red wine in moderation, no more than 1 or 2 glasses per day Grapes also contain anthocyanin and proanthocyanidi that have especially important benefits for the immune system. They also contain vitamin C and selenium.

Carotenoids

There are more than 600 antioxidants known as carotenoids in food, some of the more well-known are beta-carotene, lycopene and lutein all of which help to fight damage from free radicals. They also play a role in fighting specific cancers, such as:

What Makes A Good Diet© Health and Wellness Revolution

Page

5

• Prostate cancer • Cancers of the pharynx, stomach, colon, mouth, esophagus and rectum They also reduce risk of macular degeneration and cataracts. Foods High In Carotenoids: Carotenoids are responsible for the bright red, green and orange colors found in fruits and vegetables, including: • Orange and yellow peppers • Sweet potatoes • Carrots • Pumpkins • Squash • Broccoli • Green leafy vegetables • Tomatoes

Beta Carotene

Beta-carotene is an antioxidant in the carotenoid family. Vitamin A plays a key role in ensuring vision health, immunity and optimal cell growth. There are two types of vitamin A: One comes in the form of a vitamin, known as a, retinoid and is mainly found in animal food products. Beta-carotene is the other form and converts into vitamin A in the body, and mostly comes from plant based foods. The American Heart Association advocates obtaining both forms of vitamin A from food by eating a balanced and diverse diet, because the health risks of vitamin supplements are not well known and there is scientific evidence that high doses of antioxidants, including vitamin A, can be harmful and is associated with an increased risk of mortality.

5

• Prostate cancer • Cancers of the pharynx, stomach, colon, mouth, esophagus and rectum They also reduce risk of macular degeneration and cataracts. Foods High In Carotenoids: Carotenoids are responsible for the bright red, green and orange colors found in fruits and vegetables, including: • Orange and yellow peppers • Sweet potatoes • Carrots • Pumpkins • Squash • Broccoli • Green leafy vegetables • Tomatoes

Beta Carotene

Beta-carotene is an antioxidant in the carotenoid family. Vitamin A plays a key role in ensuring vision health, immunity and optimal cell growth. There are two types of vitamin A: One comes in the form of a vitamin, known as a, retinoid and is mainly found in animal food products. Beta-carotene is the other form and converts into vitamin A in the body, and mostly comes from plant based foods. The American Heart Association advocates obtaining both forms of vitamin A from food by eating a balanced and diverse diet, because the health risks of vitamin supplements are not well known and there is scientific evidence that high doses of antioxidants, including vitamin A, can be harmful and is associated with an increased risk of mortality.

What Makes A Good Diet© Health and Wellness Revolution

Page

6

Foods High In Beta Carotene: • Apricots • Peppers • Plums • Pumpkin • Spinach • Squash • Asparagus • Onions • Peas • Broccoli • Carrots • Chinese cabbage • Chives • Dandelion leaves • Grapefruit • Herbs & Spices - chili powder, oregano, paprika, parsley • Kale • Sweet potatoes

Vitamin E

Like the other antioxidants listed above, vitamin E plays an important role in promoting good health. Like all other antioxidants, vitamin E removes free radicals to protect cell structure. It also improves immunity level, reduces bad cholesterol and lowers risk of developing cancer. Foods High In Vitamin E: • Vegetable oils • Nuts (especially almonds) • Raw Seeds • Swiss Chard • Mustard Greens • Spinach

6

Foods High In Beta Carotene: • Apricots • Peppers • Plums • Pumpkin • Spinach • Squash • Asparagus • Onions • Peas • Broccoli • Carrots • Chinese cabbage • Chives • Dandelion leaves • Grapefruit • Herbs & Spices - chili powder, oregano, paprika, parsley • Kale • Sweet potatoes

Vitamin E

Like the other antioxidants listed above, vitamin E plays an important role in promoting good health. Like all other antioxidants, vitamin E removes free radicals to protect cell structure. It also improves immunity level, reduces bad cholesterol and lowers risk of developing cancer. Foods High In Vitamin E: • Vegetable oils • Nuts (especially almonds) • Raw Seeds • Swiss Chard • Mustard Greens • Spinach

What Makes A Good Diet© Health and Wellness Revolution

Page

7

• Kale • Turnip Greens • Avocado • Broccoli • Parsley • Olives

Vitamin C

Vitamin C is a water-soluble vitamin, with the scientific name of ascorbic acid. Vitamin C is probably the best known antioxidant and plays a significant role in good health. It not only protects the cells from damage, it also enhances the body’s immunity and helps to produce collagen that is the connective tissue between bones and muscles. Vitamin C also protects the body from bruising by maintaining firmness in capillary walls and blood vessels and helping with the absorption of iron and folate. Foods High In Vitamin C: • Citrus fruits, including, oranges, lemons and grapefruits and tangerines • Strawberries • Sweet peppers • Tomatoes • Broccoli • Potatoes • Papaya • Mangoes • Butternut and Acorn Squash • White and Sweet Potatoes When you eat these foods with a food that is high in iron, such as, lean meat, beans, spinach or seafood, the vitamin C will also enhance iron absorption in the body.

7

• Kale • Turnip Greens • Avocado • Broccoli • Parsley • Olives

Vitamin C

Vitamin C is a water-soluble vitamin, with the scientific name of ascorbic acid. Vitamin C is probably the best known antioxidant and plays a significant role in good health. It not only protects the cells from damage, it also enhances the body’s immunity and helps to produce collagen that is the connective tissue between bones and muscles. Vitamin C also protects the body from bruising by maintaining firmness in capillary walls and blood vessels and helping with the absorption of iron and folate. Foods High In Vitamin C: • Citrus fruits, including, oranges, lemons and grapefruits and tangerines • Strawberries • Sweet peppers • Tomatoes • Broccoli • Potatoes • Papaya • Mangoes • Butternut and Acorn Squash • White and Sweet Potatoes When you eat these foods with a food that is high in iron, such as, lean meat, beans, spinach or seafood, the vitamin C will also enhance iron absorption in the body.

What Makes A Good Diet© Health and Wellness Revolution

Page

8

Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats that are not produced by the body; they can only be obtained from food. According to the Harvard School of Public Health, omega 3 fatty acids help to prevent heart disease, play a vital role in optimal brain function, blood clot formation and can possibly prevent stroke. Foods Rich In Omega-3 Fatty Acids (listed from highest to lowest content): • All cold-water fish, especially, salmon, but also, albacore tuna, mackerel, sardines and herring • Walnuts • Flaxseeds and Flaxseed oil • Chia seeds • Grass-Fed Beef • Edamame • Pasture Raised Chicken Eggs • Tofu • Shrimp • Brussels Sprouts • Cauliflower

8

Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats that are not produced by the body; they can only be obtained from food. According to the Harvard School of Public Health, omega 3 fatty acids help to prevent heart disease, play a vital role in optimal brain function, blood clot formation and can possibly prevent stroke. Foods Rich In Omega-3 Fatty Acids (listed from highest to lowest content): • All cold-water fish, especially, salmon, but also, albacore tuna, mackerel, sardines and herring • Walnuts • Flaxseeds and Flaxseed oil • Chia seeds • Grass-Fed Beef • Edamame • Pasture Raised Chicken Eggs • Tofu • Shrimp • Brussels Sprouts • Cauliflower

What Makes A Good Diet© Health and Wellness Revolution

Page

9

Here are some of the best foods to add to your daily diet to ensure optimal nutrition and disease prevention. Again, this list is by no means exhaustive, and it is always best to fill your diet with a wide variety of foods to ensure that you get all the important nutrients your body needs. This is the best way to prevent chronic disease, enjoy optimal energy levels and stay healthy well into old age.

Salmon

Salmon is a fatty fish, and along with its brethren, sardines, herring and mackerel are some of the most heart-healthy foods because they contain essential amounts of omega-3 fatty acids. As previously mentioned omega-3 fatty acids play a significant role in heart health and studies show that they can reduce risk of arrhythmia, prevent plaque buildup in arterial arteries known as atherosclerosis and also decrease triglycerides levels. Enough research has been conducted that shows that omega-3 fatty acids also help to improve mental capacities and positive mood. These oils also bring antioxidant properties in keeping the body’s cells healthy and combat chronic inflammation in the body that can lead to all types of health problems. And, if all those benefits are not enough, fish oil also promotes healthy skin by preventing dryness and eczema, and promoting firmness and elasticity. The American Heart Association recommends consumption of fatty fish at least two times per week. There are also effective supplements that provide an adequate daily dose of Omega-3 fatty acids when one’s diet is lacking, though real food is always best.

Best Foods to Fight Disease and Nurture Health

9

Here are some of the best foods to add to your daily diet to ensure optimal nutrition and disease prevention. Again, this list is by no means exhaustive, and it is always best to fill your diet with a wide variety of foods to ensure that you get all the important nutrients your body needs. This is the best way to prevent chronic disease, enjoy optimal energy levels and stay healthy well into old age.

Salmon

Salmon is a fatty fish, and along with its brethren, sardines, herring and mackerel are some of the most heart-healthy foods because they contain essential amounts of omega-3 fatty acids. As previously mentioned omega-3 fatty acids play a significant role in heart health and studies show that they can reduce risk of arrhythmia, prevent plaque buildup in arterial arteries known as atherosclerosis and also decrease triglycerides levels. Enough research has been conducted that shows that omega-3 fatty acids also help to improve mental capacities and positive mood. These oils also bring antioxidant properties in keeping the body’s cells healthy and combat chronic inflammation in the body that can lead to all types of health problems. And, if all those benefits are not enough, fish oil also promotes healthy skin by preventing dryness and eczema, and promoting firmness and elasticity. The American Heart Association recommends consumption of fatty fish at least two times per week. There are also effective supplements that provide an adequate daily dose of Omega-3 fatty acids when one’s diet is lacking, though real food is always best.

Best Foods to Fight Disease

and Nurture Health

What Makes A Good Diet© Health and Wellness Revolution

Page

10

Potatoes

Potatoes have been given a bad rap because they are white starch drowning in a “low carb” eating frenzy. But, potatoes eaten in their natural state, without being fried are actually very healthy, and while they are high in calories, when in eaten in moderation they are an important source of potassium, which can help lower blood pressure. They are also high in fiber that as mentioned above has many health benefits.

Sweet Potatoes

Sweet potatoes are root vegetables and are yet another very healthy food that has seen a huge rise in popularity as of late with many restaurants offering sweet potato fries on their menus. But, while fried is not the healthy choice of cooking, baked sweet potatoes wedges on the other hand are. Sweet potatoes are often confused with yams, but yams are bigger starchy root vegetables that are grown in Asia and Africa and are typically only found in US markets during the holidays. Sweet potatoes far outweigh the nutritional value of yams. They are high in potassium, vitamin A, calcium and fiber. And, 1 and ½ a cup of sweet potatoes supplies a whopping 47% of the daily requirements of vitamin C.

10

Potatoes

Potatoes have been given a bad rap because they are white starch drowning in a “low carb” eating frenzy. But, potatoes eaten in their natural state, without being fried are actually very healthy, and while they are high in calories, when in eaten in moderation they are an important source of potassium, which can help lower blood pressure. They are also high in fiber that as mentioned above has many health benefits.

Sweet Potatoes

Sweet potatoes are root vegetables and are yet another very healthy food that has seen a huge rise in popularity as of late with many restaurants offering sweet potato fries on their menus. But, while fried is not the healthy choice of cooking, baked sweet potatoes wedges on the other hand are. Sweet potatoes are often confused with yams, but yams are bigger starchy root vegetables that are grown in Asia and Africa and are typically only found in US markets during the holidays. Sweet potatoes far outweigh the nutritional value of yams. They are high in potassium, vitamin A, calcium and fiber. And, 1 and ½ a cup of sweet potatoes supplies a whopping 47% of the daily requirements of vitamin C.

What Makes A Good Diet© Health and Wellness Revolution

Page

11

Tomatoes

Tomatoes are wonderful whole foods that are full of potassium for heart health, and are a great source of the antioxidant lycopene that helps eliminate "bad" cholesterol, keeps the blood vessels open, and lowers risk of heart disease. According to the American Institute for Cancer Research a lot of studies have shown that the phytochemical, lycopene, which, gives tomatoes their bright red color can lower the risk of prostate cancer and lab tests have shown that it can also stop the growth of cancer cells in the breasts, lungs, and uterus. They are also very low in calories and sugar, but, make a great snack, especially the very sweet grape tomato varieties. Enjoy raw tomatoes, but, in this case cooking and juicing improves the nutritional quality of the food because processing makes the cancer-fighting compounds more available in the body because heat breaks down the plant's cell walls. Tomatoes are also high in vitamin C and vitamin B6 and like many other vegetables they have no fat. Eating And Recipe Tips Enjoy tomato juice, tomato sauce, fresh and baked tomatoes every day to get the most benefit from this disease fighting food.

11

Tomatoes

Tomatoes are wonderful whole foods that are full of potassium for heart health, and are a great source of the antioxidant lycopene that helps eliminate "bad" cholesterol, keeps the blood vessels open, and lowers risk of heart disease. According to the American Institute for Cancer Research a lot of studies have shown that the phytochemical, lycopene, which, gives tomatoes their bright red color can lower the risk of prostate cancer and lab tests have shown that it can also stop the growth of cancer cells in the breasts, lungs, and uterus. They are also very low in calories and sugar, but, make a great snack, especially the very sweet grape tomato varieties. Enjoy raw tomatoes, but, in this case cooking and juicing improves the nutritional quality of the food because processing makes the cancer-fighting compounds more available in the body because heat breaks down the plant's cell walls. Tomatoes are also high in vitamin C and vitamin B6 and like many other vegetables they have no fat. Eating And Recipe Tips Enjoy tomato juice, tomato sauce, fresh and baked tomatoes every day to get the most benefit from this disease fighting food.

What Makes A Good Diet© Health and Wellness Revolution

Page

12

Nuts

Nuts are a miracle of nature, and while they are high in calories, you really don’t have to consume a lot of them to get their nutritional benefits. They are loaded with protein, fiber and crucial minerals, including, potassium, iron, zinc and magnesium. Nuts help to improve digestive and immune system health, help to fight cancer and since they are rich in oils they also encourage skin health. They are loaded with Omega-3 fatty acids, especially, walnuts that as previously mentioned, are important for both brain and body health. The Nurses Health Study showed that when one substitutes nuts for the same amount of another carb in their diet a 30% reduction in heart disease occurred. Furthermore, researchers also found that there was a 45% risk reduction in heart disease when fat from nuts was substituted for saturated fats, such as, those found in meat and dairy products. Nuts are also great providers of vitamin E that plays a significant role in helping to lower bad cholesterol. Almonds, pistachios, walnuts, and macadamia nuts are also high in fiber. Almonds in general provide a variety of essential nutrients for good health and they are hardy, low in fat, filling and make great snacks for weight loss efforts.

12

Nuts

Nuts are a miracle of nature, and while they are high in calories, you really don’t have to consume a lot of them to get their nutritional benefits. They are loaded with protein, fiber and crucial minerals, including, potassium, iron, zinc and magnesium. Nuts help to improve digestive and immune system health, help to fight cancer and since they are rich in oils they also encourage skin health. They are loaded with Omega-3 fatty acids, especially, walnuts that as previously mentioned, are important for both brain and body health. The Nurses Health Study showed that when one substitutes nuts for the same amount of another carb in their diet a 30% reduction in heart disease occurred. Furthermore, researchers also found that there was a 45% risk reduction in heart disease when fat from nuts was substituted for saturated fats, such as, those found in meat and dairy products. Nuts are also great providers of vitamin E that plays a significant role in helping to lower bad cholesterol. Almonds, pistachios, walnuts, and macadamia nuts are also high in fiber. Almonds in general provide a variety of essential nutrients for good health and they are hardy, low in fat, filling and make great snacks for weight loss efforts.

What Makes A Good Diet© Health and Wellness Revolution

Page

13

Brazil nuts have selenium, which, is a mineral that has been shown to protect against prostate cancer in men. One nut provides the daily allowance, so a couple go a long way since too much selenium may be linked to type 2 diabetes risk. The pecan is another nut that is great for men’s health as they contain beta- sitosterol, a plant steroid that might be useful in alleviating symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. Eating Tips Enjoy nuts every day, but, be sure to eat them in their natural state, not chocolate covered, or those that are flavored with a very salty topping, like the smoked varieties. Best nuts for overall health, disease prevention with fewer calories are: • Almonds • Cashews • Pistachios • Walnuts (especially heart health) Higher Calorie Nuts • Macadamia Nuts • Pecans

13

Brazil nuts have selenium, which, is a mineral that has been shown to protect against prostate cancer in men. One nut provides the daily allowance, so a couple go a long way since too much selenium may be linked to type 2 diabetes risk. The pecan is another nut that is great for men’s health as they contain beta-sitosterol, a plant steroid that might be useful in alleviating symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. Eating Tips Enjoy nuts every day, but, be sure to eat them in their natural state, not chocolate covered, or those that are flavored with a very salty topping, like the smoked varieties. Best nuts for overall health, disease prevention with fewer calories are: • Almonds • Cashews • Pistachios • Walnuts (especially heart health) Higher Calorie Nuts • Macadamia Nuts • Pecans

What Makes A Good Diet© Health and Wellness Revolution

Page

14

Legumes

Although beans have a reputation for being healthful, they contain many of the same antinutrients that grains do. Even with pre-soaking, sprouting, or fermenting, beans are a high-carbohydrate food that triggers insulin release and are difficult for your body to digest.. Peanuts are probably the sneakiest type of legumes, if only because of their name. Like other legumes, peanuts are problematic because they contain lectins and phytic acid, but peanuts also bring a new guest to the party: aflatoxins. Aflatoxins aren’t actually part of the peanut itself; they’re produced by a mold that tends to grow on peanuts (as well as other non-Paleo crops like corn). This mold thrives on crops stored in warm, humid places, and it’s so difficult to eliminate that the FDA has declared it an “unavoidable contaminant.” Peas, snow peas, snap peas and green beans are the exception to the no-beans rule because those vegetables are green and are more pod than pea.

Red Wine

Red wine contains the polyphenol, resveratrol, which is believed to lower risk of heart disease, but, really any alcohol in small amounts is considered as a catalyst to reduce risks. But, please note that higher amounts result in an increased risk of not only cardiovascular disease, but various other serious health risks. Experts do not recommend non-drinkers to start for this reason because resveratrol can be obtained from natural food sources, like grapes. But, those who already enjoy wine can go ahead and have a glass or two with dinner and know they are supporting their health.

14

Legumes

Although beans have a reputation for being healthful, they contain many of the same antinutrients that grains do. Even with pre-soaking, sprouting, or fermenting, beans are a high- carbohydrate food that triggers insulin release and are difficult for your body to digest.. Peanuts are probably the sneakiest type of legumes, if only because of their name. Like other legumes, peanuts are problematic because they contain lectins and phytic acid, but peanuts also bring a new guest to the party: aflatoxins. Aflatoxins aren’t actually part of the peanut itself; they’re produced by a mold that tends to grow on peanuts (as well as other non-Paleo crops like corn). This mold thrives on crops stored in warm, humid places, and it’s so difficult to eliminate that the FDA has declared it an “unavoidable contaminant.” Peas, snow peas, snap peas and green beans are the exception to the no-beans rule because those vegetables are green and are more pod than pea.

Red Wine

Red wine contains the polyphenol, resveratrol, which is believed to lower risk of heart disease, but, really any alcohol in small amounts is considered as a catalyst to reduce risks. But, please note that higher amounts result in an increased risk of not only cardiovascular disease, but various other serious health risks. Experts do not recommend non-drinkers to start for this reason because resveratrol can be obtained from natural food sources, like grapes. But, those who already enjoy wine can go ahead and have a glass or two with dinner and know they are supporting their health.

What Makes A Good Diet© Health and Wellness Revolution

Page

15

Green Tea

Green tea has many health benefits, and also improves weight loss efforts. A recent study found that drinking four or more cups of green tea each day can reduce risk of heart disease and stroke by 20% as compared with those who never drink it. While science is not sure why, it is believed that green tea’s health benefits stem from the antioxidant called catechin.

Cruciferous Vegetables

This group of vegetables supplies the highest amounts of vitamin A carotenoids, vitamin C, vitamin K, folic acid, and fiber. There have been several studies over the years into the effect of cruciferous vegetables on reducing risks of cancer. Kale is especially interesting as it contains a high amount of Vitamin K that helps regulate the body's inflammatory response, including chronic, excessive inflammatory responses that are known to increase risks of particular cancers. It is also rich in the antioxidants, beta-carotene, lutein, and retinol. The high concentrations of vitamin A carotenoids, manganese and vitamin C make this healthy veggie family a truly useful arsenal in the fight against chronic disease. Studies in the lab have shown that eating generous portions of broccoli, for example, significantly increased human's blood levels of these key antioxidant nutrients. The antioxidants found in cruciferous vegetables are mentioned in several studies as playing key roles in lowering risks for several forms of cancer. And, they are oh so low in calories, they will never make you gain weight, and they are wonderful foods for weight loss because a 100 calorie serving of cruciferous

15

Green Tea

Green tea has many health benefits, and also improves weight loss efforts. A recent study found that drinking four or more cups of green tea each day can reduce risk of heart disease and stroke by 20% as compared with those who never drink it. While science is not sure why, it is believed that green tea’s health benefits stem from the antioxidant called catechin.

Cruciferous Vegetables

This group of vegetables supplies the highest amounts of vitamin A carotenoids, vitamin C, vitamin K, folic acid, and fiber. There have been several studies over the years into the effect of cruciferous vegetables on reducing risks of cancer. Kale is especially interesting as it contains a high amount of Vitamin K that helps regulate the body's inflammatory response, including chronic, excessive inflammatory responses that are known to increase risks of particular cancers. It is also rich in the antioxidants, beta-carotene, lutein, and retinol. The high concentrations of vitamin A carotenoids, manganese and vitamin C make this healthy veggie family a truly useful arsenal in the fight against chronic disease. Studies in the lab have shown that eating generous portions of broccoli, for example, significantly increased human's blood levels of these key antioxidant nutrients. The antioxidants found in cruciferous vegetables are mentioned in several studies as playing key roles in lowering risks for several forms of cancer. And, they are oh so low in calories, they will never make you gain weight, and they are wonderful foods for weight loss because a 100 calorie serving of cruciferous

What Makes A Good Diet© Health and Wellness Revolution

Page

16

vegetables offers 25-40% of the daily fiber requirement! Fiber keeps you full longer so you eat less. It also helps to regulate blood sugars, deter crazy cravings and regulate digestion. Then there is also protein, a 100 calorie portion of steamed broccoli has 10 grams of protein, which plays a key role in preventing cancers through the body's detoxification process where amino acids from protein play a critical role. Eating And Cooking Tips Eating these vegetables raw or lightly steamed is best because it increases their protection properties. Cruciferous Vegetables • Arugula • Bok Choy • Broccoli • Brussels sprouts • Cabbage • Cauliflower • Chinese cabbage • Collard greens • Daikon radish • Horseradish • Kale • Kohlrabi • Land cress • Mustard greens • Radish • Rutabaga • Shepherd's purse • Turnip • Watercress

16

vegetables offers 25-40% of the daily fiber requirement! Fiber keeps you full longer so you eat less. It also helps to regulate blood sugars, deter crazy cravings and regulate digestion. Then there is also protein, a 100 calorie portion of steamed broccoli has 10 grams of protein, which plays a key role in preventing cancers through the body's detoxification process where amino acids from protein play a critical role. Eating And Cooking Tips Eating these vegetables raw or lightly steamed is best because it increases their protection properties. Cruciferous Vegetables • Arugula • Bok Choy • Broccoli • Brussels sprouts • Cabbage • Cauliflower • Chinese cabbage • Collard greens • Daikon radish • Horseradish • Kale • Kohlrabi • Land cress • Mustard greens • Radish • Rutabaga • Shepherd's purse • Turnip • Watercress

What Makes A Good Diet© Health and Wellness Revolution

Page

17

Flax and Chia Seeds

Both flax and chia seeds are valuable sources of fiber, lignans and omega-3 fatty acids. Flaxseeds also protect skin tissue. Researchers from University of Pennsylvania Perelman School of Medicine showed that a diet that includes flaxseeds can work both as a protector and a mitigator to counter radiation pneumonopathy. Flaxseed is also a whole grain and so has high amounts of fiber, which, facilitates digestive health, softens stool and maintains overall bowel health. Fiber also helps to lower cholesterol, and is essential for healthy weight management because it regulates blood sugars and keeps you full longer. Eating and Recipe Tips They are highly versatile and can be enjoyed in ground form over berries or even mixed into juices and smoothies. Ground flaxseed also tastes great over steamed vegetables as it gives them a nuttier flavor and an added boost of fiber, potassium and magnesium. White or Brown Rice topped with fresh berries (strawberries, blueberries or raspberries) and ground flaxseeds is a nutrition and health powerhouse and makes a great breakfast or even lunch. Flaxseed supplements can be purchased and are used for cardiovascular health and other benefits. There is also flaxseed meal that can be used as flour. Side Note: Although there is no evidence yet that Flaxseed, Chia seeds and other non-standard grain crops are contaminated with Glyphosate “Roundup” there is also no evidence that they are not. Flaxseed and other seed crops are technically Paleo because they are seeds, and not a grain, but some argue that it shouldn’t be part of a Paleo diet because it has the

17

Flax and Chia Seeds

Both flax and chia seeds are valuable sources of fiber, lignans and omega-3 fatty acids. Flaxseeds also protect skin tissue. Researchers from University of Pennsylvania Perelman School of Medicine showed that a diet that includes flaxseeds can work both as a protector and a mitigator to counter radiation pneumonopathy. Flaxseed is also a whole grain and so has high amounts of fiber, which, facilitates digestive health, softens stool and maintains overall bowel health. Fiber also helps to lower cholesterol, and is essential for healthy weight management because it regulates blood sugars and keeps you full longer. Eating and Recipe Tips They are highly versatile and can be enjoyed in ground form over berries or even mixed into juices and smoothies. Ground flaxseed also tastes great over steamed vegetables as it gives them a nuttier flavor and an added boost of fiber, potassium and magnesium. White or Brown Rice topped with fresh berries (strawberries, blueberries or raspberries) and ground flaxseeds is a nutrition and health powerhouse and makes a great breakfast or even lunch. Flaxseed supplements can be purchased and are used for cardiovascular health and other benefits. There is also flaxseed meal that can be used as flour. Side Note: Although there is no evidence yet that Flaxseed, Chia seeds and other non-standard grain crops are contaminated with Glyphosate “Roundup” there is also no evidence that they are not.

What Makes A Good Diet© Health and Wellness Revolution

Page

18

potential in some people to be detrimental. As always, while there are standard Paleo recommendations, it is always in your best interest to determine what is best for you based on your existing conditions and how foods specifically make you feel. When in doubt about a food item like flaxseed, eat in moderation. It should also be noted that using seed products, including bran and psyllium fiber, to prevent constipation are not warranted. These and similar solutions for constipation are a hoax perpetrated by corporate BS and pseudoscience to make money. Psyllium was developed to prevent diarrhea because it helps slow the movements of the intestines and to reduce bowel movements – so why would you want to take it for constipation? Bran was promoted for constipation so that the agricultural grain industry could dispose of a worthless by-product. We are not evolved to pass large, fiber dense stool. Ideally our stool should be passed as small soft bundles. Listen for the urge and then go. Ignoring the urge can lead to dry and compacted stool.

18

Flaxseed and other seed crops are technically Paleo because they are seeds, and not a grain, but some argue that it shouldn’t be part of a Paleo diet because it has the potential in some people to be detrimental. As always, while there are standard Paleo recommendations, it is always in your best interest to determine what is best for you based on your existing conditions and how foods specifically make you feel. When in doubt about a food item like flaxseed, eat in moderation. It should also be noted that using seed products, including bran and psyllium fiber, to prevent constipation are not warranted. These and similar solutions for constipation are a hoax perpetrated by corporate BS and pseudoscience to make money. Psyllium was developed to prevent diarrhea because it helps slow the movements of the intestines and to reduce bowel movements – so why would you want to take it for constipation? Bran was promoted for constipation so that the agricultural grain industry could dispose of a worthless by-product. We are not evolved to pass large, fiber dense stool. Ideally our stool should be passed as small soft bundles. Listen for the urge and then go. Ignoring the urge can lead to dry and compacted stool.

What Makes A Good Diet© Health and Wellness Revolution

Page

19

Avocado

Avocados are wonderful fruits (though treated as vegetables) that have a lot of flavor and a lot of nutrients. They contain healthy fats, specifically, monounsaturated fats and folate that help to lower risks of heart and associated risk factors, including, high cholesterol. Avocados also have important antioxidants and are high in potassium. Potassium combats fluid retention and high blood pressure and reduces risk of stroke. Another perk is the vitamin E in avocados that helps keep skin healthy and slows the signs of aging. Eating and Recipe Tips A great way to eat these is by making guacamole with tomatoes, fresh garlic, cilantro, onion, chili pepper and a little lemon juice; this provides a wealth of nutrients and a taste explosion. Keep in mind that avocadoes are high in calories, so ½ of one daily is best, though if you are very active you can likely eat a whole one.

Pomegranates

Bright red and juicy pomegranates contain several antioxidants, including heart health promoting, polyphenols and anthocyanins that help prevent hardening of the arteries. One study showed that drinking pomegranate juice every day for three months improved blood flow to the heart in patients being treated for heart disease. Pomegranates are seasonal, so reach for apples when they are not available to get similar benefits for the heart.

19

Avocado

Avocados are wonderful fruits (though treated as vegetables) that have a lot of flavor and a lot of nutrients. They contain healthy fats, specifically, monounsaturated fats and folate that help to lower risks of heart and associated risk factors, including, high cholesterol. Avocados also have important antioxidants and are high in potassium. Potassium combats fluid retention and high blood pressure and reduces risk of stroke. Another perk is the vitamin E in avocados that helps keep skin healthy and slows the signs of aging. Eating and Recipe Tips A great way to eat these is by making guacamole with tomatoes, fresh garlic, cilantro, onion, chili pepper and a little lemon juice; this provides a wealth of nutrients and a taste explosion. Keep in mind that avocadoes are high in calories, so ½ of one daily is best, though if you are very active you can likely eat a whole one.

Pomegranates

Bright red and juicy pomegranates contain several antioxidants, including heart health promoting, polyphenols and anthocyanins that help prevent hardening of the arteries. One study showed that drinking pomegranate juice every day for three months improved blood flow to the heart in patients being treated for heart disease. Pomegranates are seasonal, so reach for apples when they are not available to get similar benefits for the heart.

What Makes A Good Diet© Health and Wellness Revolution

Page

20

Berries

Never underestimate the power of the berry, and this means all berries, including, strawberries, blueberries, blackberries, goji berries and raspberries. A recent study showed that women age 25 to 42 who consumed 3 plus servings of blueberries and strawberries weekly enjoyed a 32% lower risk of heart attacks than women who ate less. The studies’ researches attributed this disease prevention benefit to berries containing the phytochemical antioxidants, anthocyanins and flavonoids that are believed to decrease blood pressure and dilate blood vessels. Blueberries are also packed with anthocyanins, which help to reduce inflammation inside the body. According to the World Cancer Research Fund and the American Institute for Cancer Research, berries can decrease the risk of lung cancer and can possibly prevent cancers of the mouth, esophagus, and stomach. Another study found that berry extracts slowed the growth of cancer cells, and, specifically it was black raspberry and strawberry extracts that worked well in slowing the growth of colon cancer cells. Additionally, all dark and blue fruits, like, black currants and black grapes also provide essential antioxidants that protect the body against damage caused by free radicals and aging. Strawberries also contain high levels of the antioxidants vitamin C and ellagic acid. Ellagic acid has anticancer properties that boost enzymes and destroy cancer- causing substances, and are also believed to slow tumor growth.

20

Berries

Never underestimate the power of the berry, and this means all berries, including, strawberries, blueberries, blackberries, goji berries and raspberries. A recent study showed that women age 25 to 42 who consumed 3 plus servings of blueberries and strawberries weekly enjoyed a 32% lower risk of heart attacks than women who ate less. The studies’ researches attributed this disease prevention benefit to berries containing the phytochemical antioxidants, anthocyanins and flavonoids that are believed to decrease blood pressure and dilate blood vessels. Blueberries are also packed with anthocyanins, which help to reduce inflammation inside the body. According to the World Cancer Research Fund and the American Institute for Cancer Research, berries can decrease the risk of lung cancer and can possibly prevent cancers of the mouth, esophagus, and stomach. Another study found that berry extracts slowed the growth of cancer cells, and, specifically it was black raspberry and strawberry extracts that worked well in slowing the growth of colon cancer cells. Additionally, all dark and blue fruits, like, black currants and black grapes also provide essential antioxidants that protect the body against damage caused by free radicals and aging. Strawberries also contain high levels of the antioxidants vitamin C and ellagic acid. Ellagic acid has anticancer properties that boost enzymes and destroy cancer-causing substances, and are also believed to slow tumor growth.

What Makes A Good Diet© Health and Wellness Revolution

Page

21

The flavonoids in strawberries act to suppress an enzyme that damages DNA and that has also been linked to lung cancer.

Dark Chocolate

Dark chocolate, the type that is at least 60-70% cacao contains the flavonoid, polyphenol that is known to help blood pressure, reduce inflammation and prevent blood clotting and has been in show in many studies to have real heart benefits when consumed in moderation. One study done in 2012 found that eating a small piece of dark chocolate everyday can reduce nonfatal heart attacks and stroke in those who are at high risk for these problems. It is important to consume only dark chocolate that is at least 60% cacao; so, your typical candy bars won’t provide the same health benefits. There is a wonderful type of chocolate from Navitas Naturals called Raw Chocolate Cacao Nibs and also Sweet Raw Chocolate Cacao Nibs that are 100% pure cacao, and certified 100% organic, and vegan. This is a Mayan Superfood that offers fiber, magnesium and essential antioxidants, including, flavanols and polyphenols. They can be eaten over rice or put into fruit smoothies and in baking.

21

The flavonoids in strawberries act to suppress an enzyme that damages DNA and that has also been linked to lung cancer.

Dark Chocolate

Dark chocolate, the type that is at least 60-70% cacao contains the flavonoid, polyphenol that is known to help blood pressure, reduce inflammation and prevent blood clotting and has been in show in many studies to have real heart benefits when consumed in moderation. One study done in 2012 found that eating a small piece of dark chocolate everyday can reduce nonfatal heart attacks and stroke in those who are at high risk for these problems. It is important to consume only dark chocolate that is at least 60% cacao; so, your typical candy bars won’t provide the same health benefits. There is a wonderful type of chocolate from Navitas Naturals called Raw Chocolate Cacao Nibs and also Sweet Raw Chocolate Cacao Nibs that are 100% pure cacao, and certified 100% organic, and vegan. This is a Mayan Superfood that offers fiber, magnesium and essential antioxidants, including, flavanols and polyphenols. They can be eaten over rice or put into fruit smoothies and in baking.

What Makes A Good Diet© Health and Wellness Revolution

Page

22

Citrus Fruits

Women who eat high amounts of the flavonoids found in citrus fruits, such as, oranges and grapefruits enjoy a 19% reduction in risk for ischemic stroke that is caused by clots as compared to women who do not. Citrus fruits contain high levels of vitamin C that are known to lower the risk of heart disease, and also improve the body’s immunity to stave off colds and flu. Oranges also contain potassium and vitamin B to help protect the body from stroke and heart disease. There is also some evidence that oranges can improve fertility in men. Eating and Recipe Tips Eat whole oranges and grapefruits, and beware of readymade juice products as they may not be pure and may contain added sugar and other unnecessary ingredients. Often store bought juice is also processed to extend shelf life and, so all the nutrients may be boiled out of it. Make juice from oranges and grapefruits at home to get the best of these nutrients; throw in some kale, spinach, celery and parsley to get a true nutrition bonanza. Lemons Lemons are all-natural antiseptics and are loaded with vitamin C to boost immunity, fight colds, fevers and even pneumonia. When your immune system is in top shape, you can better fight off infection and prevent disease.

22

Citrus Fruits

Women who eat high amounts of the flavonoids found in citrus fruits, such as, oranges and grapefruits enjoy a 19% reduction in risk for ischemic stroke that is caused by clots as compared to women who do not. Citrus fruits contain high levels of vitamin C that are known to lower the risk of heart disease, and also improve the body’s immunity to stave off colds and flu. Oranges also contain potassium and vitamin B to help protect the body from stroke and heart disease. There is also some evidence that oranges can improve fertility in men. Eating and Recipe Tips Eat whole oranges and grapefruits, and beware of readymade juice products as they may not be pure and may contain added sugar and other unnecessary ingredients. Often store bought juice is also processed to extend shelf life and, so all the nutrients may be boiled out of it. Make juice from oranges and grapefruits at home to get the best of these nutrients; throw in some kale, spinach, celery and parsley to get a true nutrition bonanza. Lemons Lemons are all-natural antiseptics and are loaded with vitamin C to boost immunity, fight colds, fevers and even pneumonia. When your immune system is in top shape, you can better fight off infection and prevent disease.

What Makes A Good Diet© Health and Wellness Revolution

Page

23

Carrots

Carrots are versatile, fun, colorful and packed with nutrients that help fight disease. One such nutrient is beta-carotene that is an antioxidant believed to protect cell membranes from toxins and plays a role in slowing cancer cell growth. Some studies suggest that carrots can be a significant line of defense against cervical cancer due to the antioxidants they supply that help fight HPV (human papilloma virus) that causes cervical cancer. Carrots also contain falcarinol, a nutrient that was found to curb the development of tumors in rats in a study conducted in England. Eating and Recipe Tips Interestingly enough, a report published in the Journal of Agriculture and Food Chemistry reported that cooked carrots have more antioxidants than when they are eaten raw. Steaming works best and they should not be left too long on an open flame or in boiling water as overcooking results in lost nutrients.

Chili Peppers

Chili peppers contain capsaicin, an antioxidant with blood thinning properties to prevent strokes, protect cells from environmental stressors and carcinogens, and it also boosts metabolism for better weight loss.

23

Carrots

Carrots are versatile, fun, colorful and packed with nutrients that help fight disease. One such nutrient is beta- carotene that is an antioxidant believed to protect cell membranes from toxins and plays a role in slowing cancer cell growth. Some studies suggest that carrots can be a significant line of defense against cervical cancer due to the antioxidants they supply that help fight HPV (human papilloma virus) that causes cervical cancer. Carrots also contain falcarinol, a nutrient that was found to curb the development of tumors in rats in a study conducted in England. Eating and Recipe Tips Interestingly enough, a report published in the Journal of Agriculture and Food Chemistry reported that cooked carrots have more antioxidants than when they are eaten raw. Steaming works best and they should not be left too long on an open flame or in boiling water as overcooking results in lost nutrients.

Chili Peppers

Chili peppers contain capsaicin, an antioxidant with blood thinning properties to prevent strokes, protect cells from environmental stressors and carcinogens, and it also boosts metabolism for better weight loss.

What Makes A Good Diet© Health and Wellness Revolution

Page

24

Eating and Recipe Tips Chili peppers are very versatile and can be used in whole or powdered form in recipes, over vegetables. They can also be grilled and eaten whole, if you can stand the heat that is.

Spinach

Studies show that spinach along with other green leafy vegetables, like, Kale, can protect against cancer of the mouth, esophagus, and stomach because they contain a high amount of lutein. An NIH/AARP study that included 490,000 people found that those who ate more spinach were less likely to get esophageal cancer. These vegetables are rich in carotenoids, which are antioxidants that play an important role in reducing the risks of ovarian, lung, endometrial, and colorectal cancers. Spinach is also high in folate, vitamin C and A, fiber and magnesium that helps to control cancer, reduce heart disease and stroke and may help prevent osteoporosis. Folate helps the body produce cells and repair DNA, and can be especially useful for women of childbearing years because it helps to prevent birth defects in developing fetuses. Eating and Recipe Tips To retain the maximum amount of lutein in spinach it is best consumed raw or very slightly cooked, as these fragile nutrients are easily cooked out. It’s great raw in salads, especially with walnuts and a light vinaigrette, or lightly sautéed, literally for seconds with some garlic and olive oil. It also tastes great as a raw topping on steaks, veal and lamb because its freshness can help enhance the rich flavor of the meat.

24

Eating and Recipe Tips Chili peppers are very versatile and can be used in whole or powdered form in recipes, over vegetables. They can also be grilled and eaten whole, if you can stand the heat that is.

Spinach

Studies show that spinach along with other green leafy vegetables, like, Kale, can protect against cancer of the mouth, esophagus, and stomach because they contain a high amount of lutein. An NIH/AARP study that included 490,000 people found that those who ate more spinach were less likely to get esophageal cancer. These vegetables are rich in carotenoids, which are antioxidants that play an important role in reducing the risks of ovarian, lung, endometrial, and colorectal cancers. Spinach is also high in folate, vitamin C and A, fiber and magnesium that helps to control cancer, reduce heart disease and stroke and may help prevent osteoporosis. Folate helps the body produce cells and repair DNA, and can be especially useful for women of childbearing years because it helps to prevent birth defects in developing fetuses. Eating and Recipe Tips To retain the maximum amount of lutein in spinach it is best consumed raw or very slightly cooked, as these fragile nutrients are easily cooked out. It’s great raw in salads, especially with walnuts and a light vinaigrette, or lightly sautéed, literally for seconds with some garlic and olive oil. It also tastes great as a raw topping on steaks, veal and lamb because its freshness can help enhance the rich flavor of the meat.

What Makes A Good Diet© Health and Wellness Revolution

Page

25

Shakes and Smoothies

Juicing has been extolled with an abundance of benefits from detoxifying the body to losing weight the healthy way. Much of its charm, especially among those who yearn to be healthy, but shy away from hard core dieting, is in fact in its promise of multifaceted benefits without feeling deprived of your usual craving for good tasting food. Juices are a good source of antioxidants, minerals and vitamins – Fruits and vegetables are packed with an abundance of these good nutrients. Drinking a glass of orange juice can already supply your body with more than your required daily dose of vitamin C that will help boost your immune system and generate antioxidants to fight free radicals and other toxins lurking in your system. Combining fruits and vegetables known for their specific health benefits will give you an ample source of much needed nutrients. Juicing will help you get your daily dose of fruits and vegetables – Let’s face it: not everybody likes to eat fruits and vegetables, especially in their raw form. If you’re among those who are not able to eat a balanced go-grow-glow diet because your taste buds are simply not up to the challenge of eating whole vegetables and fruits, juicing might just give you a new lease of life, so to speak. But, while juicing is very popular, make sure you understand the difference between making you drinks with a juicer or a blender. Juice machines can make a much smoother drink but at the expense of removing most of the nutritional value and goodness. If you want the maximum nutritional value from your fruits and produce always use a blender. Using a blender retains all of the vitamins, minerals and the important fiber of the original produce.

25

Shakes and Smoothies

Juicing has been extolled with an abundance of benefits from detoxifying the body to losing weight the healthy way. Much of its charm, especially among those who yearn to be healthy, but shy away from hard core dieting, is in fact in its promise of multifaceted benefits without feeling deprived of your usual craving for good tasting food. Juices are a good source of antioxidants, minerals and vitamins – Fruits and vegetables are packed with an abundance of these good nutrients. Drinking a glass of orange juice can already supply your body with more than your required daily dose of vitamin C that will help boost your immune system and generate antioxidants to fight free radicals and other toxins lurking in your system. Combining fruits and vegetables known for their specific health benefits will give you an ample source of much needed nutrients. Juicing will help you get your daily dose of fruits and vegetables – Let’s face it: not everybody likes to eat fruits and vegetables, especially in their raw form. If you’re among those who are not able to eat a balanced go-grow-glow diet because your taste buds are simply not up to the challenge of eating whole vegetables and fruits, juicing might just give you a new lease of life, so to speak. But, while juicing is very popular, make sure you understand the difference between making you drinks with a juicer or a blender. Juice machines can make a much smoother drink but at the expense of removing most of the nutritional value and goodness. If you want the maximum nutritional value from your fruits and produce always use a blender. Using a blender retains all of the vitamins, minerals and the important fiber of the original produce.

What Makes A Good Diet© Health and Wellness Revolution

Page

26

Mushrooms

Mushrooms are nutritional powerhouses and are low in calories while being highly filling and so they make the perfect weight management food. One cup of chopped or sliced raw mushrooms has only 15 calories, 2.2 grams of protein and no fat. And, they come in many varieties all with their own distinct flavors, but, equal in nutrition and calories. Mushrooms are known as a “functional food" because they provide basic nutrition, but also help to prevent chronic disease because they contain antioxidants and dietary fibers, including, chitin and beta-glucans. Beta-glucan is a type of fiber contained in the cell walls of mushrooms. Beta- glucans have been studies extensively for their role in improving insulin resistance, lowering the risk of obesity, improving blood cholesterol and boosting immunity. Mushrooms provide B vitamins, including, riboflavin, thiamine, folate, pantothenic acid, and niacin. They are also the only vegan food that is fortified with vitamin D. Mushrooms are also rich in minerals that are typically not easy to get from a diet, including, potassium, copper, iron, selenium and phosphorus. And, if that is not enough, mushrooms also contain choline, which is a nutrient essential for sleep, muscle movement, memory and learning. Choline also, helps to maintain cellular membrane structure, assists in transmission of nerve impulses, reduces chronic inflammation and supports proper fat absorption. Eating and Recipe Tips Enjoy mushrooms liberally both in raw and cooked forms.

26

Mushrooms

Mushrooms are nutritional powerhouses and are low in calories while being highly filling and so they make the perfect weight management food. One cup of chopped or sliced raw mushrooms has only 15 calories, 2.2 grams of protein and no fat. And, they come in many varieties all with their own distinct flavors, but, equal in nutrition and calories. Mushrooms are known as a “functional food" because they provide basic nutrition, but also help to prevent chronic disease because they contain antioxidants and dietary fibers, including, chitin and beta-glucans. Beta-glucan is a type of fiber contained in the cell walls of mushrooms. Beta-glucans have been studies extensively for their role in improving insulin resistance, lowering the risk of obesity, improving blood cholesterol and boosting immunity. Mushrooms provide B vitamins, including, riboflavin, thiamine, folate, pantothenic acid, and niacin. They are also the only vegan food that is fortified with vitamin D. Mushrooms are also rich in minerals that are typically not easy to get from a diet, including, potassium, copper, iron, selenium and phosphorus. And, if that is not enough, mushrooms also contain choline, which is a nutrient essential for sleep, muscle movement, memory and learning. Choline also, helps to maintain cellular membrane structure, assists in transmission of nerve impulses, reduces chronic inflammation and supports proper fat absorption. Eating and Recipe Tips Enjoy mushrooms liberally both in raw and cooked forms.

What Makes A Good Diet© Health and Wellness Revolution

Page

27

They can be added to salads, burgers and be eaten as side dishes. They taste great when grilled in olive or coconut oil with a little onion, steamed, and in stir fry dishes. They can also be cooked with a little red wine and garlic as they absorb any kind of flavors with ease.

Garlic

Garlic is the most powerful player of the allium family that includes onions, leeks, chives, and scallions. According to the National Cancer Institute, garlic is one of the healthiest foods on earth and is a great cancer fighting spice. Garlic helps to lessen the risk of developing stomach cancer, but, each year science finds more and more cancer-fighting compounds in garlic, too many to list in fact. It is known to fight fungus, infections, viruses and bacteria. Folk medicine has long seen garlic as a medicinal agent, and it has found its way into cultures around the world. In fact, throughout history, the iodine in garlic enhanced its use as a natural antibiotic that was used until the discovery of penicillin in 1928. One or two cloves of garlic per day is enough to lower the risk of heart attacks by 50%! Garlic also boosts immunity, rids the body of toxins, lowers cholesterol and blood pressure, has diuretic properties, prevents blood clots, has anti-inflammatory properties and acts as a decongestant. Garlic is also effective in fighting bacteria, including the one that is connected to ulcers and stomach cancers, known as, H. pylori and also reduces the risk of colon cancer. Cooking and Preparation Ideas The best way to get garlic’s benefits is to eat it in its natural state because while supplements exist, there is no evidence that they help reduce cancer.

27

They can be added to salads, burgers and be eaten as side dishes. They taste great when grilled in olive or coconut oil with a little onion, steamed, and in stir fry dishes. They can also be cooked with a little red wine and garlic as they absorb any kind of flavors with ease.

Garlic

Garlic is the most powerful player of the allium family that includes onions, leeks, chives, and scallions. According to the National Cancer Institute, garlic is one of the healthiest foods on earth and is a great cancer fighting spice. Garlic helps to lessen the risk of developing stomach cancer, but, each year science finds more and more cancer-fighting compounds in garlic, too many to list in fact. It is known to fight fungus, infections, viruses and bacteria. Folk medicine has long seen garlic as a medicinal agent, and it has found its way into cultures around the world. In fact, throughout history, the iodine in garlic enhanced its use as a natural antibiotic that was used until the discovery of penicillin in 1928. One or two cloves of garlic per day is enough to lower the risk of heart attacks by 50%! Garlic also boosts immunity, rids the body of toxins, lowers cholesterol and blood pressure, has diuretic properties, prevents blood clots, has anti-inflammatory properties and acts as a decongestant. Garlic is also effective in fighting bacteria, including the one that is connected to ulcers and stomach cancers, known as, H. pylori and also reduces the risk of colon cancer. Cooking and Preparation Ideas The best way to get garlic’s benefits is to eat it in its natural state because while supplements exist, there is no evidence that they help reduce cancer.

What Makes A Good Diet© Health and Wellness Revolution

Page

28

Peel and chop garlic cloves and let them sit for about 15 minutes before cooking as this will activate all the essential enzymes and will release the sulfur-containing compounds that have the most protective effect on the body. Chopped or crushed raw garlic can be added to salads, soups, sauces, sprinkled over cooked stir fry and over meat and poultry. You can even spread a thin layer on bread in sandwiches or add fresh grated garlic to steamed vegetables, scrambled eggs and omelets.

Eggs

Eggs are another easy way to get more of the antioxidant Lutein, which, among other things helps to prevent the formation of cataracts and macular degeneration. While eggs do not contain as much lutein as spinach, according to scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, the lutein in egg yolks is actually absorbed more effectively than that in spinach. This is likely due to the fact that the fat in egg yolks helps to process the antioxidant more efficiently. Cooking and Preparation Ideas Eggs are quite versatile, and they can be used to make the obvious breakfast dishes, like omelets, eggs in many styles and scrambles. Add lots of veggies for an added nutrition boost. Boiled eggs make a great snack. Egg salad is a popular dish, and using light mayonnaise will cut the fat content.

28

Peel and chop garlic cloves and let them sit for about 15 minutes before cooking as this will activate all the essential enzymes and will release the sulfur-containing compounds that have the most protective effect on the body. Chopped or crushed raw garlic can be added to salads, soups, sauces, sprinkled over cooked stir fry and over meat and poultry. You can even spread a thin layer on bread in sandwiches or add fresh grated garlic to steamed vegetables, scrambled eggs and omelets.

Eggs

Eggs are another easy way to get more of the antioxidant Lutein, which, among other things helps to prevent the formation of cataracts and macular degeneration. While eggs do not contain as much lutein as spinach, according to scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, the lutein in egg yolks is actually absorbed more effectively than that in spinach. This is likely due to the fact that the fat in egg yolks helps to process the antioxidant more efficiently. Cooking and Preparation Ideas Eggs are quite versatile, and they can be used to make the obvious breakfast dishes, like omelets, eggs in many styles and scrambles. Add lots of veggies for an added nutrition boost. Boiled eggs make a great snack. Egg salad is a popular dish, and using light mayonnaise will cut the fat content.

What Makes A Good Diet© Health and Wellness Revolution

Page

29

Extra Virgin Olive Oil and Olives

A landmark study showed that people on the Mediterranean diet, which, is mostly comprised of grains, fruits, vegetables, nuts and at least four tablespoons a day of olive oil had a 30% reduction of risk for heart attacks, strokes, and dying of such. Olive oil is enriched with monounsaturated fats that are known to reduce cholesterol and blood sugar levels. Olives, including, black and green varieties are also great sources of the same healthy fats.

Apples

Apples are super healthy and contain vitamins A and C, boron and other nutrients that make them effective at lowering cholesterol levels and reducing risks of cancer. Apples also have anti-bacterial and anti-viral properties. Eating Tips When eaten with water they are great appetite suppressants because they are high in fiber, and therefore make a great filling snack. Apples are best consumed in their whole state. Eating apple pie is not considered eating apples.

29

Extra Virgin Olive Oil and Olives

A landmark study showed that people on the Mediterranean diet, which, is mostly comprised of grains, fruits, vegetables, nuts and at least four tablespoons a day of olive oil had a 30% reduction of risk for heart attacks, strokes, and dying of such. Olive oil is enriched with monounsaturated fats that are known to reduce cholesterol and blood sugar levels. Olives, including, black and green varieties are also great sources of the same healthy fats.

Apples

Apples are super healthy and contain vitamins A and C, boron and other nutrients that make them effective at lowering cholesterol levels and reducing risks of cancer. Apples also have anti-bacterial and anti-viral properties. Eating Tips When eaten with water they are great appetite suppressants because they are high in fiber, and therefore make a great filling snack. Apples are best consumed in their whole state. Eating apple pie is not considered eating apples.

What Makes A Good Diet© Health and Wellness Revolution

Page

30

Onions

Studies have shown onions to be effective in preventing stomach cancer because they are rich in cell protecting antioxidants. They are also effective at fighting asthma and chronic bronchitis. Eating half an onion each day can reduce cholesterol and blood clots, both of which are causes of strokes and heart attacks. Eating and Recipe Tips Onions are so versatile; they can be eaten raw and cooked. You can use them in a ton of recipes, in salads, main dishes, grilled in a little oil with garlic, on burgers, and even crushed into salad dressings.

Mangoes

Mangos have bioflavonoids that help to protect and boost the body’s immune system. But, mangos are a higher sugar fruit so should be consumed in moderation.

Spices and Herbs

There are many spices and herbs that boost immunity and add wonderful flavor to food without added fat and a ton of calories. • Garlic • Ginger • Turmeric • Basil • Rosemary • Coriander Use them in recipes, stews, soups, salads, to spice up meat and poultry, in teas, casseroles and many other dishes.

30

Onions

Studies have shown onions to be effective in preventing stomach cancer because they are rich in cell protecting antioxidants. They are also effective at fighting asthma and chronic bronchitis. Eating half an onion each day can reduce cholesterol and blood clots, both of which are causes of strokes and heart attacks. Eating and Recipe Tips Onions are so versatile; they can be eaten raw and cooked. You can use them in a ton of recipes, in salads, main dishes, grilled in a little oil with garlic, on burgers, and even crushed into salad dressings.

Mangoes

Mangos have bioflavonoids that help to protect and boost the body’s immune system. But, mangos are a higher sugar fruit so should be consumed in moderation.

Spices and Herbs

There are many spices and herbs that boost immunity and add wonderful flavor to food without added fat and a ton of calories. • Garlic • Ginger • Turmeric • Basil • Rosemary • Coriander Use them in recipes, stews, soups, salads, to spice up meat and poultry, in teas, casseroles and many other dishes.

What Makes A Good Diet© Health and Wellness Revolution

Page

31

Are you concerned that you aren’t doing enough to avoid the risks of developing cancer, heart disease, high blood pressure, diabetes, etc.? Many people are exploring ways to get healthier but are confused as to which foods are the healthiest and offer them the most nutritional benefits. This special list of nutrient-dense foods have been coined Super Superfoods because they tend to have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants

SUPER SUPERFOODS

Fighting the Poison In Our Food Through Diet

Are you concerned that you aren’t doing enough to avoid the risks of developing cancer, heart disease, high blood pressure, diabetes, etc.? Many people are exploring ways to get healthier but are confused as to which foods are the healthiest and offer them the most nutritional benefits. This special list of nutrient-dense foods have been coined Super Superfoods because they tend to have fewer calories, higher levels of vitamins and minerals, and many disease- fighting antioxidants

What Makes A Good Diet© Health and Wellness Revolution

Page

31

SUPER SUPERFOODS

Fighting the Poison In Our Food Through Diet

What Makes A Good Diet© Health and Wellness Revolution

Page

32

Garlic

In Asia, a pantry will never be complete without garlic. It belongs to the Lily family and has a scientific name, Allium sativum. Aside from being the number one ingredient for many recipes, garlic has much to provide, including benefits for our overall health. Short History Garlic is probably one of the oldest and most cultivated plants, spanning thousands of years. It is a native plant in Central Asia and was used by the ancient Egyptians who placed it in the tombs of their pharaohs. Garlic was also given to the slaves that built the pyramids to give them more strength and to endure the long periods of work. Benefits To get the most out of garlic’s benefits, let it sit after chopping or crushing to release the alliinase enzyme which is a cancer inhibitor. • Garlic helps reduce risks of developing cardiovascular disease. It minimizes high levels of cholesterol and triglycerides in the blood. It protects the body from oxidative stress as well as unnecessary inflammation that could lead to heart attacks and atherosclerosis. Aside from preventing the blockage of blood vessels, garlic also prevents clotting inside the blood vessels. It also lowers blood pressure and maintain it. • Garlic contains antiviral and anti-bacterial properties. It controls infections and eliminates them. Crushed garlic is used to rub on skin from bites of small animals and stings. This also works for burns. Do keep in mind that garlic should be diluted with water before applying directly to the skin.

32

Garlic

In Asia, a pantry will never be complete without garlic. It belongs to the Lily family and has a scientific name, Allium sativum. Aside from being the number one ingredient for many recipes, garlic has much to provide, including benefits for our overall health. Short History Garlic is probably one of the oldest and most cultivated plants, spanning thousands of years. It is a native plant in Central Asia and was used by the ancient Egyptians who placed it in the tombs of their pharaohs. Garlic was also given to the slaves that built the pyramids to give them more strength and to endure the long periods of work. Benefits To get the most out of garlic’s benefits, let it sit after chopping or crushing to release the alliinase enzyme which is a cancer inhibitor. • Garlic helps reduce risks of developing cardiovascular disease. It minimizes high levels of cholesterol and triglycerides in the blood. It protects the body from oxidative stress as well as unnecessary inflammation that could lead to heart attacks and atherosclerosis. Aside from preventing the blockage of blood vessels, garlic also prevents clotting inside the blood vessels. It also lowers blood pressure and maintain it. • Garlic contains antiviral and anti-bacterial properties. It controls infections and eliminates them. Crushed garlic is used to rub on skin from bites of small animals and stings. This also works for burns. Do keep in mind that garlic should be diluted with water before applying directly to the skin.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

33

• Garlic helps prevent cancer. The allyl sulfides found in garlic activate the molecule called "nuclear erythroid factor"(Nrf2). Once activated, Nrf2 moves from the main portion of the cell to the nucleus where it sets off a series of metabolic functions which work to ensure that cells are functioning properly. This works to help prevent potentially cancerous cells from forming. • Garlic helps in the absorption of iron. The diallyl sulfides found in garlic helps the body produce a protein called ferroportin. Ferroportin provides the gateway for stored iron to reach the parts of the body where it is needed. • It improves physical performance. Garlic allows the body to endure strenuous exercises and reduces fatigue, giving the body the ability to withstand a greater amount of physical endurance for a longer period of time. • Garlic promotes better bone health. Garlic contains some vitamins and minerals such as vitamin B6, C, manganese, and zinc that have enzymes as well as antioxidants. These nutrients are extremely vital to the formation of bone structure and connective tissues, and to the metabolism of bones and the absorption of calcium. • It aids in the prevention of hair loss and can stimulate new hair growth. Garlic contains elements such as sulfur, keratin, Vitamin C, copper, and selenium – all of which to contribute to hair growth. • It boosts and strengthens our immune system. Garlic contains allicin, an ingredient that fights simple colds and flu and prevents them from getting worse. • Garlic is not only for adults but for babies as well. Consuming garlic will help babies gain weight even before they are born. • It helps treat hyperthyroidism. Garlic has high levels of iodine that effectively cures any conditions associated with thyroid glands.

33

• Garlic helps prevent cancer. The allyl sulfides found in garlic activate the molecule called "nuclear erythroid factor"(Nrf2). Once activated, Nrf2 moves from the main portion of the cell to the nucleus where it sets off a series of metabolic functions which work to ensure that cells are functioning properly. This works to help prevent potentially cancerous cells from forming. • Garlic helps in the absorption of iron. The diallyl sulfides found in garlic helps the body produce a protein called ferroportin. Ferroportin provides the gateway for stored iron to reach the parts of the body where it is needed. • It improves physical performance. Garlic allows the body to endure strenuous exercises and reduces fatigue, giving the body the ability to withstand a greater amount of physical endurance for a longer period of time. • Garlic promotes better bone health. Garlic contains some vitamins and minerals such as vitamin B6, C, manganese, and zinc that have enzymes as well as antioxidants. These nutrients are extremely vital to the formation of bone structure and connective tissues, and to the metabolism of bones and the absorption of calcium. • It aids in the prevention of hair loss and can stimulate new hair growth. Garlic contains elements such as sulfur, keratin, Vitamin C, copper, and selenium – all of which to contribute to hair growth. • It boosts and strengthens our immune system. Garlic contains allicin, an ingredient that fights simple colds and flu and prevents them from getting worse. • Garlic is not only for adults but for babies as well. Consuming garlic will help babies gain weight even before they are born. • It helps treat hyperthyroidism. Garlic has high levels of iodine that effectively cures any conditions associated with thyroid glands.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

34

Acai Berries

Found in the rain forests of the South American Amazon, one berry stands out in particular for its health giving properties. This berry – the Acai berry – comes from the Acai palm tree. While natives of the region have enjoyed the Acai berry for thousands of years, both as a nutrient rich food and for its healing properties, it only entered mainstream markets over the past 10+ years. Readily Available The growth in popularity of the acai berry is due to increased exposure in magazines and on TV shows such as Dr. Oz and Oprah Winfrey. This has led to it becoming readily available in health food stores and many conventional grocery stores. It is sold in supplement form, frozen pulp, freeze dried powder and as a juice. Antioxidants Those unfamiliar with the acai berry would be interested in knowing exactly why this dark purple berry has gained so much attention. It is for good reason that so many have turned to this once exotic fruit, making it part of their regular diet. The amount of antioxidants alone in acai berries are enough to earn it a super food status. Its ORAC score (Oxygen Radical Absorbency Capacity) blows away other foods such as blueberries, red wine and grapes, all of which are touted for their high levels of antioxidants. As you may know, antioxidants play a considerable role in cleansing the body of cell damaging free radicals. Other Nutrients In addition to being an antioxidant rich food, acai berries are also packed full of protein, fiber, and omega 3, 6 and 9 fatty acids. These nutrients contribute to the good health of those who consume them.

34

Acai Berries

Found in the rain forests of the South American Amazon, one berry stands out in particular for its health giving properties. This berry – the Acai berry – comes from the Acai palm tree. While natives of the region have enjoyed the Acai berry for thousands of years, both as a nutrient rich food and for its healing properties, it only entered mainstream markets over the past 10+ years. Readily Available The growth in popularity of the acai berry is due to increased exposure in magazines and on TV shows such as Dr. Oz and Oprah Winfrey. This has led to it becoming readily available in health food stores and many conventional grocery stores. It is sold in supplement form, frozen pulp, freeze dried powder and as a juice. Antioxidants Those unfamiliar with the acai berry would be interested in knowing exactly why this dark purple berry has gained so much attention. It is for good reason that so many have turned to this once exotic fruit, making it part of their regular diet. The amount of antioxidants alone in acai berries are enough to earn it a super food status. Its ORAC score (Oxygen Radical Absorbency Capacity) blows away other foods such as blueberries, red wine and grapes, all of which are touted for their high levels of antioxidants. As you may know, antioxidants play a considerable role in cleansing the body of cell damaging free radicals. Other Nutrients In addition to being an antioxidant rich food, acai berries are also packed full of protein, fiber, and omega 3, 6 and 9 fatty acids. These nutrients contribute to the good health of those who consume them.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

35

Health Benefits The acai berry has been credited with being a remedy for a wide variety of ailments and providing health benefits including: • Arthritis • Weight loss • Improved eyesight • Digestive disorders • Immunity booster • Energy enhancer • Increased concentration • Sleep improvement Acai Berry Hype Despite the many wonderful health claims attributed to the acai berry, the fact is that much of the research that has been done is minimal at best. Some tests results have even been found to conflict with one another. Until further testing provides scientific data to back up the many testimonials and praises given to the acai berry, one cannot be sure how much is true and how much is hype. One encouraging study done by Dr. Stephen Talcott at the University of Florida showed in a clinical test that acai extracts caused leukemia cells to self-destruct. While researchers do not claim it is a cure for cancer, they do feel hopeful about acai’s potential in battling the ailment. Common Sense Knowing that the acai berry is a nutrient rich food bursting with antioxidants, it’s a wise idea to include it in a well-balanced healthy diet. At the same time, expecting it to act as a cure all that will have you running ten miles a day overnight is just not realistic.

35

Health Benefits The acai berry has been credited with being a remedy for a wide variety of ailments and providing health benefits including: • Arthritis • Weight loss • Improved eyesight • Digestive disorders • Immunity booster • Energy enhancer • Increased concentration • Sleep improvement Acai Berry Hype Despite the many wonderful health claims attributed to the acai berry, the fact is that much of the research that has been done is minimal at best. Some tests results have even been found to conflict with one another. Until further testing provides scientific data to back up the many testimonials and praises given to the acai berry, one cannot be sure how much is true and how much is hype. One encouraging study done by Dr. Stephen Talcott at the University of Florida showed in a clinical test that acai extracts caused leukemia cells to self-destruct. While researchers do not claim it is a cure for cancer, they do feel hopeful about acai’s potential in battling the ailment. Common Sense Knowing that the acai berry is a nutrient rich food bursting with antioxidants, it’s a wise idea to include it in a well- balanced healthy diet. At the same time, expecting it to act as a cure all that will have you running ten miles a day overnight is just not realistic.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

36

Coconut Oil

Coconut oil is created using an extraction process that utilizes the meat of the coconut. This super food has become well known in recent years for its health and wellness properties. Coconuts flourish mainly in tropical regions and are known for the many health benefits they can provide. Varieties of Coconut Oil Unrefined Coconut Oil: It is made from fresh coconut meat and retains its original flavor. It is processed by fermenting, enzyme action and centrifugal separation. Refined Coconut Oil: This type of coconut oil is made from dried coconut known as copra. The copra is bleached and treated to eliminate any bacteria that might be present. Benefits Coconut oil is not only used for cooking. It has numerous health benefits that our body can take advantage of. • Coconut oil helps in improving brain function. It contains huge amounts of medium chain triglycerides that promotes healing effects from brain dysfunction. Coconut oil supplies energy to the brain cells of people who suffer from Alzheimer’s and helps in the relief of its symptoms. • Coconut promotes better heart health. It is considered an exotic food and when eaten raw its compounds strengthen the body and surprisingly do not cause any heart ailments though it is a saturated fat. • Coconut oil provides the body more energy and helps cut down on weight. Coconut oil contains medium chain triglycerides that burns fat, turning it into a fuel for the body allowing you to have more energy.

36

Coconut Oil

Coconut oil is created using an extraction process that utilizes the meat of the coconut. This super food has become well known in recent years for its health and wellness properties. Coconuts flourish mainly in tropical regions and are known for the many health benefits they can provide. Varieties of Coconut Oil Unrefined Coconut Oil: It is made from fresh coconut meat and retains its original flavor. It is processed by fermenting, enzyme action and centrifugal separation. Refined Coconut Oil: This type of coconut oil is made from dried coconut known as copra. The copra is bleached and treated to eliminate any bacteria that might be present. Benefits Coconut oil is not only used for cooking. It has numerous health benefits that our body can take advantage of. • Coconut oil helps in improving brain function. It contains huge amounts of medium chain triglycerides that promotes healing effects from brain dysfunction. Coconut oil supplies energy to the brain cells of people who suffer from Alzheimer’s and helps in the relief of its symptoms. • Coconut promotes better heart health. It is considered an exotic food and when eaten raw its compounds strengthen the body and surprisingly do not cause any heart ailments though it is a saturated fat. • Coconut oil provides the body more energy and helps cut down on weight. Coconut oil contains medium chain triglycerides that burns fat, turning it into a fuel for the body allowing you to have more energy.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

37

• Coconut oil has anti-bacterial, antiviral, and antifungal properties. Coconut oil has lauric acid and monolaurin that is responsible in eliminating harmful bacteria, viruses, and fungi. It also helps in the prevention of infections and strengthens the immune system. • Coconut suppresses your appetite, making you eat less. The fatty acids contained in the coconut that you eat or take in the form of coconut oil, reduce your appetite, making you feel full. • Coconut oil reduces seizures. Ketones converted from fatty acids lessens the risk of having seizures for those who suffer from epilepsy by increasing ketone bodies in the blood. • It lowers blood cholesterol levels and maintains them. Coconut oil reduces the risk of developing heart conditions by increasing the level of good cholesterol. • It protects and promotes healthier hair and skin. Coconut oil also acts as a sunscreen for maintaining smooth and youthful looking skin. • Coconut oil helps those with digestion disorders. Coconut oil is used for cooking and when taken as a supplement it reduces different stomach related disorders such as Irritable Bowel Syndrome. It aids in the absorption of other minerals and nutrients including vitamins and amino acids. • It prevents and cures candida. It relieves the discomfort of the inflammation caused by candida by keeping the skin moist and preventing it from cracking. Candida symptoms include infections in the genital area, ear, nose and throat, accompanied by itchy and dry skin that are patchy in appearance and usually peel off. • Coconut oil is a stress reliever. Just apply a small amount of coconut oil on your palms and massage your head to relieve mental fatigue.

37

• Coconut oil has anti-bacterial, antiviral, and antifungal properties. Coconut oil has lauric acid and monolaurin that is responsible in eliminating harmful bacteria, viruses, and fungi. It also helps in the prevention of infections and strengthens the immune system. • Coconut suppresses your appetite, making you eat less. The fatty acids contained in the coconut that you eat or take in the form of coconut oil, reduce your appetite, making you feel full. • Coconut oil reduces seizures. Ketones converted from fatty acids lessens the risk of having seizures for those who suffer from epilepsy by increasing ketone bodies in the blood. • It lowers blood cholesterol levels and maintains them. Coconut oil reduces the risk of developing heart conditions by increasing the level of good cholesterol. • It protects and promotes healthier hair and skin. Coconut oil also acts as a sunscreen for maintaining smooth and youthful looking skin. • Coconut oil helps those with digestion disorders. Coconut oil is used for cooking and when taken as a supplement it reduces different stomach related disorders such as Irritable Bowel Syndrome. It aids in the absorption of other minerals and nutrients including vitamins and amino acids. • It prevents and cures candida. It relieves the discomfort of the inflammation caused by candida by keeping the skin moist and preventing it from cracking. Candida symptoms include infections in the genital area, ear, nose and throat, accompanied by itchy and dry skin that are patchy in appearance and usually peel off. • Coconut oil is a stress reliever. Just apply a small amount of coconut oil on your palms and massage your head to relieve mental fatigue.

What Makes A Good Diet© Health and Wellness Revolution

Page

What Makes A Good Diet© Health and Wellness Revolution

Page

38

Chia Seeds

You have probably heard of the popular novelty item “Chia Pets” from the many television commercials advertising them. They originally gained popularity in the 1980’s and are still available for sale today. For many people this was their first introduction to chia seeds. Despite being a relatively new food source for many, chia seeds have been consumed for thousands of years. The ancient Mayans and Aztecs depended on it greatly as a staple in their diets and for its ability in providing strength and endurance. The word ‘chia’ actually means strength and comes from the Mayan language. Some Background Information Chia, also known as Salvia hispanica is grown in Mexico, South America and Australia and is a member of the mint family. Although extremely small in size, this tiny blackish colored seed is loaded with nutrients. A second plant, also known as chia is the Salvia columbariae. This lesser known seed is often called golden chia. Nutritional Content From a nutritional standpoint it’s no wonder that chia seeds have come to be considered a superfood. One tablespoon contains as much as 5 grams of fiber. They are also a wonderful source of Omega 3s, protein, minerals including zinc, magnesium, iron and calcium, and vitamins such as thiamine, riboflavin and folate. Health Benefits • Chia seeds contain 11 grams of fiber per ounce. Fiber helps make you feel fuller and curb your appetite. • Chia seeds have a high level of antioxidants. In fact they have 3 times more than blueberries.

38

Chia Seeds

You have probably heard of the popular novelty item “Chia Pets” from the many television commercials advertising them. They originally gained popularity in the 1980’s and are still available for sale today. For many people this was their first introduction to chia seeds. Despite being a relatively new food source for many, chia seeds have been consumed for thousands of years. The ancient Mayans and Aztecs depended on it greatly as a staple in their diets and for its ability in providing strength and endurance. The word ‘chia’ actually means strength and comes from the Mayan language. Some Background Information Chia, also known as Salvia hispanica is grown in Mexico, South America and Australia and is a member of the mint family. Although extremely small in size, this tiny blackish colored seed is loaded with nutrients. A second plant, also known as chia is the Salvia columbariae. This lesser known seed is often called golden chia. Nutritional Content From a nutritional standpoint it’s no wonder that chia seeds have come to be considered a superfood. One tablespoon contains as much as 5 grams of fiber. They are also a wonderful source of Omega 3s, protein, minerals including zinc, magnesium, iron and calcium, and vitamins such as thiamine, riboflavin and folate. Health Benefits • Chia seeds contain 11 grams of fiber per ounce. Fiber helps make you feel fuller and curb your appetite. • Chia seeds have a high level of antioxidants. In fact they have 3 times more than blueberries.

Page

39

• Two ounces of chia seeds have 600 mg of calcium vs. a glass of milk which contains 120 mg. Additionally, they also contain boron, a mineral which aids in the absorption of calcium. Calcium deficiency can lead to osteoporosis – a serious condition that causes bones to become fragile. • Chia seeds contain tryptophan, an amino acid known to aid in promoting better, more restful sleep. In fact two ounces of chia seeds have double the amount of tryptophan found in turkey. • Chia seeds are beneficial to those with Type 2 diabetes. Their high fiber content works to aid in slowing digestion and keeping blood sugar at a healthy level. • Chia seeds are known for their heart healthy benefits. Not only do they aid in lowering blood pressure but they have also proven to be effective in reversing inflammation and regulating cholesterol levels. Finding Chia Seeds The popularity of the chia seed has caused it to be readily available in health food stores, many conventional grocery stores and through online websites. Consuming Chia Seeds You are only limited by your imagination when it comes to consuming chia seeds. They can be sprinkled on cereal, yogurt, salads, used as a thickening agent in gravies and sauces, or used as an egg replacement in baked goods. Final Comments Chia seeds are an extremely nutrient rich food that provides many health benefits. At the same time however, if you are currently taking medications or are suffering with a medical condition, consult your physician before adding chia seeds to your diet.

39

• Two ounces of chia seeds have 600 mg of calcium vs. a glass of milk which contains 120 mg. Additionally, they also contain boron, a mineral which aids in the absorption of calcium. Calcium deficiency can lead to osteoporosis – a serious condition that causes bones to become fragile. • Chia seeds contain tryptophan, an amino acid known to aid in promoting better, more restful sleep. In fact two ounces of chia seeds have double the amount of tryptophan found in turkey. • Chia seeds are beneficial to those with Type 2 diabetes. Their high fiber content works to aid in slowing digestion and keeping blood sugar at a healthy level. • Chia seeds are known for their heart healthy benefits. Not only do they aid in lowering blood pressure but they have also proven to be effective in reversing inflammation and regulating cholesterol levels. Finding Chia Seeds The popularity of the chia seed has caused it to be readily available in health food stores, many conventional grocery stores and through online websites. Consuming Chia Seeds You are only limited by your imagination when it comes to consuming chia seeds. They can be sprinkled on cereal, yogurt, salads, used as a thickening agent in gravies and sauces, or used as an egg replacement in baked goods. Final Comments Chia seeds are an extremely nutrient rich food that provides many health benefits. At the same time however, if you are currently taking medications or are suffering with a medical condition, consult your physician before adding chia seeds to your diet.

Page

40

Cacao

Cacao is a product of the Theobroma cacao tree. When the cacao beans are harvested they are roasted and ground up, similar to coffee beans. However, unlike coffee beans. cacao beans can be eaten whole or broke into small pieces called “nibs.” Short History Theobroma is the Latin name for “cocoa” which means “food for the Gods.’’ The cacao tree is an evergreen tree that is native to Mesoamerica and was primarily cultivated in Mexico, South America and Central America. It was used for food, medicine and a form of currency. It was believed that the Olmec Indians were the first to cultivate it as a crop. Benefits • Cacao is considered a mood enhancer. Cacao contains bliss molecules called ‘anandamides’, which promote happiness or elation. Feeling a little down? Just eat a piece of chocolate (which contains cacao) and you will feel better! • Cacao is an aphrodisiac. It contains phenethylamine or PEA that stimulates endorphins and other neurochemicals in the brain. These are often released automatically when we fall in love or when intimacy calls. Cacao also improves the libido. • It relieves mood swings caused by hormonal imbalance. Cacao stimulates serotonin in the brain, which is a ‘feel good’ chemical. During menstruation most women experience PMS causing their serotonin levels to decrease thus causing feelings of moodiness. • Cacao protects the heart and prevents diseases of the cardiovascular system. This super food contains anti-inflammatory substances called flavanols that reduce the risk of having heart attacks and strokes. It also helps with proper circulation of the blood. Cacao lowers the level of bad cholesterol and prevents the arteries from hardening.

40

Cacao

Cacao is a product of the Theobroma cacao tree. When the cacao beans are harvested they are roasted and ground up, similar to coffee beans. However, unlike coffee beans. cacao beans can be eaten whole or broke into small pieces called “nibs.” Short History Theobroma is the Latin name for “cocoa” which means “food for the Gods.’’ The cacao tree is an evergreen tree that is native to Mesoamerica and was primarily cultivated in Mexico, South America and Central America. It was used for food, medicine and a form of currency. It was believed that the Olmec Indians were the first to cultivate it as a crop. Benefits • Cacao is considered a mood enhancer. Cacao contains bliss molecules called ‘anandamides’, which promote happiness or elation. Feeling a little down? Just eat a piece of chocolate (which contains cacao) and you will feel better! • Cacao is an aphrodisiac. It contains phenethylamine or PEA that stimulates endorphins and other neurochemicals in the brain. These are often released automatically when we fall in love or when intimacy calls. Cacao also improves the libido. • It relieves mood swings caused by hormonal imbalance. Cacao stimulates serotonin in the brain, which is a ‘feel good’ chemical. During menstruation most women experience PMS causing their serotonin levels to decrease thus causing feelings of moodiness. • Cacao protects the heart and prevents diseases of the cardiovascular system. This super food contains anti- inflammatory substances called flavanols that reduce the risk of having heart attacks and strokes. It also helps with proper circulation of the blood. Cacao lowers the level of bad cholesterol and prevents the arteries from hardening.

Page

41

• Cacao has been proven with the ability to thin blood and prevent blood clots. • Cacao prevents advanced aging. Cacao contains polyphenol antioxidants that delay the aging process. These two antioxidants, anthocyanins and cathecins work together in protecting the cells from damage and oxidation helping us to look and feel younger. • Cacao helps you lose weight. It contains inhibitors that suppress the appetite. Just drink a cup of hot or warm cocoa before your meal and your appetite will decrease. • It promotes energy loss and fights fatigue. Cacao has high concentrations of magnesium that prevents osteoporosis and lowers blood cholesterol. If you are suffering from fatigue you can find relief by consuming cacao. • Cacao is rich in sulfur. It makes the hair shiny, your nails stronger, and protects internal organs such as the liver and pancreas. • Cacao lowers blood pressure and sugar levels in blood and also reduces insulin resistance. • It increases metabolism and maintains internal balance. If you eat raw chocolate or cacao it will refresh your metabolism. By not getting enough anti- oxidants you can develop health problems. • Eating cacao protects you from getting sunburned. Additionally, it is added to lotion for its antiseptic properties and protection. • It also improves the texture of the skin. Aside from the protection against sunburn, cacao makes the skin glow, promotes skin hydration, and prevents skin cancer.

41

• Cacao has been proven with the ability to thin blood and prevent blood clots. • Cacao prevents advanced aging. Cacao contains polyphenol antioxidants that delay the aging process. These two antioxidants, anthocyanins and cathecins work together in protecting the cells from damage and oxidation helping us to look and feel younger. • Cacao helps you lose weight. It contains inhibitors that suppress the appetite. Just drink a cup of hot or warm cocoa before your meal and your appetite will decrease. • It promotes energy loss and fights fatigue. Cacao has high concentrations of magnesium that prevents osteoporosis and lowers blood cholesterol. If you are suffering from fatigue you can find relief by consuming cacao. • Cacao is rich in sulfur. It makes the hair shiny, your nails stronger, and protects internal organs such as the liver and pancreas. • Cacao lowers blood pressure and sugar levels in blood and also reduces insulin resistance. • It increases metabolism and maintains internal balance. If you eat raw chocolate or cacao it will refresh your metabolism. By not getting enough anti-oxidants you can develop health problems. • Eating cacao protects you from getting sunburned. Additionally, it is added to lotion for its antiseptic properties and protection. • It also improves the texture of the skin. Aside from the protection against sunburn, cacao makes the skin glow, promotes skin hydration, and prevents skin cancer.

Page

42

Flaxseed

Flaxseed is found in many foods, from crackers to oatmeal to soups. It contains loads of micronutrients, vitamins and minerals. The seeds come from flax and the Latin name is "Linum usitatissimum" meaning “the most useful”. Short History Flaxseed was used in Egypt and China centuries ago. It was even made a law by King Charlemagne that it should be consumed for health benefits. It is also called linseed and considered as one of the oldest fiber crops in the world that has been cultivated. There are two types of flaxseed: the golden and brown flaxseed. They have the same nutritional values but differ in price; brown flax seeds are less expensive than golden flaxseed. Benefits • Flaxseed protects against cancer. It is rich in omega3 fatty acids which kills malignant cells that stick to other cells that are healthy. Because of this, the process of developing cancer is being disrupted and stops tumors from forming new blood vessels. Flaxseeds also fights against prostate cancer in men. • Flaxseeds lower bad cholesterol. It is high in soluble and insoluble fiber. Soluble fiber dissolves and creates gelatinous substances (also called mucilage gum) that lowers the level of cholesterol glucose. Insoluble fibers on the other hand add bulk to your stomach and excrete unwanted toxins fast and easily. • Flaxseed prevents hot flashes. During menopause, many women experience episodes where they get a feeling of having a sudden fever. This can be attributed to the dilation of the skin due to endocrine imbalance. • They improve blood sugar levels. Daily intake of flaxseeds controls the glycemic effect on obese and diabetic people and helps those who have resistance to insulin.

42

Flaxseed

Flaxseed is found in many foods, from crackers to oatmeal to soups. It contains loads of micronutrients, vitamins and minerals. The seeds come from flax and the Latin name is "Linum usitatissimum" meaning “the most useful”. Short History Flaxseed was used in Egypt and China centuries ago. It was even made a law by King Charlemagne that it should be consumed for health benefits. It is also called linseed and considered as one of the oldest fiber crops in the world that has been cultivated. There are two types of flaxseed: the golden and brown flaxseed. They have the same nutritional values but differ in price; brown flax seeds are less expensive than golden flaxseed. Benefits • Flaxseed protects against cancer. It is rich in omega3 fatty acids which kills malignant cells that stick to other cells that are healthy. Because of this, the process of developing cancer is being disrupted and stops tumors from forming new blood vessels. Flaxseeds also fights against prostate cancer in men. • Flaxseeds lower bad cholesterol. It is high in soluble and insoluble fiber. Soluble fiber dissolves and creates gelatinous substances (also called mucilage gum) that lowers the level of cholesterol glucose. Insoluble fibers on the other hand add bulk to your stomach and excrete unwanted toxins fast and easily. • Flaxseed prevents hot flashes. During menopause, many women experience episodes where they get a feeling of having a sudden fever. This can be attributed to the dilation of the skin due to endocrine imbalance. • They improve blood sugar levels. Daily intake of flaxseeds controls the glycemic effect on obese and diabetic people and helps those who have resistance to insulin.

Page

43

• Flaxseeds provide protection from radiation exposure. Flaxseeds protect the skin tissue from damage caused by radiation. • Flaxseeds promote good feelings. They work as an anti-depressant of sorts by eliminating those unwanted negative feelings and in turn you can get more enjoyment out of life. • Cures and prevents liver disease. For alcoholics, flaxseeds are a great help because they cleanse the liver and promote better functioning. They can even stop liver disease before it starts to develop. Flaxseed Nutrient Features Flaxseeds are abundant in nutrients that provide the body with many health and wellness benefits. Some of the nutrients found in flaxseeds include: Lignans: These are chemical compounds that are found in groups in plants. Flaxseeds contain more lignans than sunflower seeds, cashew nuts, and peanuts. Fiber: Flaxseeds are packed with both soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower cholesterol levels. Insoluble fiber does not dissolve but gives bulk to what we eat which promotes regular bowel movement. Omega-3 fatty acids: We call these good or friendly fats because they benefit the heart. Protein: Flaxseed is a complete source of protein that contains amino acids that our own body cannot produce.

43

• Flaxseeds provide protection from radiation exposure. Flaxseeds protect the skin tissue from damage caused by radiation. • Flaxseeds promote good feelings. They work as an anti- depressant of sorts by eliminating those unwanted negative feelings and in turn you can get more enjoyment out of life. • Cures and prevents liver disease. For alcoholics, flaxseeds are a great help because they cleanse the liver and promote better functioning. They can even stop liver disease before it starts to develop. Flaxseed Nutrient Features Flaxseeds are abundant in nutrients that provide the body with many health and wellness benefits. Some of the nutrients found in flaxseeds include: Lignans: These are chemical compounds that are found in groups in plants. Flaxseeds contain more lignans than sunflower seeds, cashew nuts, and peanuts. Fiber: Flaxseeds are packed with both soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower cholesterol levels. Insoluble fiber does not dissolve but gives bulk to what we eat which promotes regular bowel movement. Omega-3 fatty acids: We call these good or friendly fats because they benefit the heart. Protein: Flaxseed is a complete source of protein that contains amino acids that our own body cannot produce.

Page

44

Ginger

Ginger's botanical name is “singabera”, which is a Sanskrit word meaning “horn shape.” It has been long used as a reliever for digestive problems including loss of appetite and nausea, in addition to being an aromatic and pungent spice used in cooking. Ginger is native to Southeast Asia and has long been known worldwide for its culinary and medicinal aspects. It was believed that ginger was imported from China by early Romans and brought into Europe. Varieties of Ginger Ginger comes in many varieties that vary in color, taste, and level of spiciness. Baby ginger: This is immature or young ginger and sometimes called "pink ginger" because of its rosy tip. It has a mild aromatic taste and needs no peeling when used for cooking. Baby ginger is best used in salads. Organic ginger: It is a type of ginger cultivated without the use of any chemicals such as pesticides and herbicides. Thai ginger: It is also called “galangal” or wild ginger. This ginger is quite slim or thin as compared to the other varieties that are widely used. Yellow ginger: This ginger is also known as Indian or mango ginger and a close relative of turmeric. t makes most dishes appetizing and delicious because of its delightful and strong peppery taste. Benefits • Ginger provides a boosting action to the immune system. Sipping ginger tea will promote sweating that cools down the body. What you may not have known is that sweat contains ‘dermicidin’ which is manufactured from the body’s sweat glands. It protects the skin from bacteria, fungi and germs.

44

Ginger

Ginger's botanical name is “singabera”, which is a Sanskrit word meaning “horn shape.” It has been long used as a reliever for digestive problems including loss of appetite and nausea, in addition to being an aromatic and pungent spice used in cooking. Ginger is native to Southeast Asia and has long been known worldwide for its culinary and medicinal aspects. It was believed that ginger was imported from China by early Romans and brought into Europe. Varieties of Ginger Ginger comes in many varieties that vary in color, taste, and level of spiciness. Baby ginger: This is immature or young ginger and sometimes called "pink ginger" because of its rosy tip. It has a mild aromatic taste and needs no peeling when used for cooking. Baby ginger is best used in salads. Organic ginger: It is a type of ginger cultivated without the use of any chemicals such as pesticides and herbicides. Thai ginger: It is also called “galangal” or wild ginger. This ginger is quite slim or thin as compared to the other varieties that are widely used. Yellow ginger: This ginger is also known as Indian or mango ginger and a close relative of turmeric. t makes most dishes appetizing and delicious because of its delightful and strong peppery taste. Benefits • Ginger provides a boosting action to the immune system. Sipping ginger tea will promote sweating that cools down the body. What you may not have known is that sweat contains ‘dermicidin’ which is manufactured from the body’s sweat glands. It protects the skin from bacteria, fungi and germs.

Page

45

• Ginger kills cells that lead to ovarian cancer. Ginger contains phytonutrients called gingerols that fight and kill cells which promote tumors and cancer, especially ovarian cancer. Because of ginger’s anti-inflammatory and anti- oxidant properties these harmful cells die when exposed to ginger extract. • It is an effective and non-harmful way of relieving nausea in pregnancy. Pregnancy requires caution in terms of the food and medicine the mother consumes in order to avoid certain complications. Ginger, however, is safe and can be taken to relieve morning sickness and vomiting. • Ginger is a great alternative to pills or drugs in eliminating gastrointestinal disorders. Ginger alleviates all symptoms that come with motion sickness such as vomiting, headache, profuse cold sweating and nausea. Gas and painful spasms are also reduced. • Ginger is a great pain reliever. It reduces and eliminates muscle and joint pain. It minimizes the throbbing pain of migraine and tension headaches, menstrual cramps and arthritis. • Normal blood circulation is maintained. Ginger contains minerals such as zinc, chromium, and magnesium, which promote better blood flow. • It promotes absorption of vitamins, minerals and other vital nutrients. Ginger enhances absorption and stimulation of nutrients within the body by stimulating enzymes from gastric and pancreatic secretions. • Ginger combats respiratory problems. It stretches the lungs while it loosens up phlegm. It thins out mucus and expels it, making it easier to breathe. Ginger also relieves throat discomfort. • It lowers cholesterol levels. Ginger extracts cut down the high levels of bad cholesterol or LDL lipoproteins that contribute to the development of heart disease. • Ginger improves the functioning of the brain. It is believed that oxidative stress and severe inflammation causes Alzheimer’s and speeds up the aging process. Ginger helps to alleviate these problems. Additionally, it boosts memory and mental health.

45

• Ginger kills cells that lead to ovarian cancer. Ginger contains phytonutrients called gingerols that fight and kill cells which promote tumors and cancer, especially ovarian cancer. Because of ginger’s anti-inflammatory and anti-oxidant properties these harmful cells die when exposed to ginger extract. • It is an effective and non-harmful way of relieving nausea in pregnancy. Pregnancy requires caution in terms of the food and medicine the mother consumes in order to avoid certain complications. Ginger, however, is safe and can be taken to relieve morning sickness and vomiting. • Ginger is a great alternative to pills or drugs in eliminating gastrointestinal disorders. Ginger alleviates all symptoms that come with motion sickness such as vomiting, headache, profuse cold sweating and nausea. Gas and painful spasms are also reduced. • Ginger is a great pain reliever. It reduces and eliminates muscle and joint pain. It minimizes the throbbing pain of migraine and tension headaches, menstrual cramps and arthritis. • Normal blood circulation is maintained. Ginger contains minerals such as zinc, chromium, and magnesium, which promote better blood flow. • It promotes absorption of vitamins, minerals and other vital nutrients. Ginger enhances absorption and stimulation of nutrients within the body by stimulating enzymes from gastric and pancreatic secretions. • Ginger combats respiratory problems. It stretches the lungs while it loosens up phlegm. It thins out mucus and expels it, making it easier to breathe. Ginger also relieves throat discomfort. • It lowers cholesterol levels. Ginger extracts cut down the high levels of bad cholesterol or LDL lipoproteins that contribute to the development of heart disease. • Ginger improves the functioning of the brain. It is believed that oxidative stress and severe inflammation causes Alzheimer’s and speeds up the aging process. Ginger helps to alleviate these problems. Additionally, it boosts memory and mental health.

Page

46

Green Tea

If I was asked what the healthiest beverage on Earth was, I'd say green tea. It is more than just a liquid which is green in color. Green tea is loaded with anti-oxidants and nutrients. Short History Green tea was first consumed in China thousands of years ago when the Chinese Emperor Shennong accidentally drank boiled water with tea leaves in it. It made him feel energized and invigorated and afterwards he continued to drink it regularly. Benefits • Green tea contains powerful antioxidants. It has polyphenols such as flavonoids and catechins that reduces free radicals to prevent cells and molecules from being damaged. It delays the aging process and promotes a longer life span. • Green tea enhances brain functions. Caffeine in green tea is a stimulant that keeps you awake and alert. It helps build up mental health and focus. • It speeds up metabolism and promotes better physical performance. Because it accelerates metabolism, physical performance is improved and energy is boosted, allowing you to engage in more activities while fat gets dissolved in the body. • It lowers the risk of developing diseases. Green tea has anti-inflammatory properties that reduce the risk of cancer, one of the leading causes of death. • Drinking green tea protects the brain as you age and reduces the risk of developing Parkinson’s and Alzheimer’s disease. Cathechins in green tea protects neurons from dying and delays its deterioration. • It helps prevent Type II Diabetes. Green tea maintains the sugar level in the blood for those who are resistant to insulin and cannot produce their own.

46

Green Tea

If I was asked what the healthiest beverage on Earth was, I'd say green tea. It is more than just a liquid which is green in color. Green tea is loaded with anti- oxidants and nutrients. Short History Green tea was first consumed in China thousands of years ago when the Chinese Emperor Shennong accidentally drank boiled water with tea leaves in it. It made him feel energized and invigorated and afterwards he continued to drink it regularly. Benefits • Green tea contains powerful antioxidants. It has polyphenols such as flavonoids and catechins that reduces free radicals to prevent cells and molecules from being damaged. It delays the aging process and promotes a longer life span. • Green tea enhances brain functions. Caffeine in green tea is a stimulant that keeps you awake and alert. It helps build up mental health and focus. • It speeds up metabolism and promotes better physical performance. Because it accelerates metabolism, physical performance is improved and energy is boosted, allowing you to engage in more activities while fat gets dissolved in the body. • It lowers the risk of developing diseases. Green tea has anti-inflammatory properties that reduce the risk of cancer, one of the leading causes of death. • Drinking green tea protects the brain as you age and reduces the risk of developing Parkinson’s and Alzheimer’s disease. Cathechins in green tea protects neurons from dying and delays its deterioration. • It helps prevent Type II Diabetes. Green tea maintains the sugar level in the blood for those who are resistant to insulin and cannot produce their own.

Page

47

• Green tea acts as an antibacterial. It also stops bacterial growth in the mouth that causes tooth decay and other oral diseases. Streptococcus mutans is the bacteria that causes plaque formation, which leads to cavities. Green tea is also great as a mouth wash as it eliminates bad breath or halitosis. When drinking it, the bacteria in your intestines are destroyed which contribute to bad breath. • It minimizes the chance of developing cardiovascular diseases. Green tea lowers the risk of getting a stroke and other types of heart diseases. It enhances the capability of the blood to stop oxidation and protects the good cholesterol. • Green tea promotes weight loss and lessens the chance of becoming overweight. Green tea decreases fat content in the body usually found in the abdominal area. • It contains an amino acid that serves as an anti-depressant. Green tea has Theanine that acts like a sedative, giving a calming and tranquil effect on people who experience anxiety, fear, agitation and depression. • It is also used in a number of skin care products. Green tea is usually blended in soaps and lotions because of its great skin care properties. It prevents wrinkles and reduces sun damage.

47

• Green tea acts as an antibacterial. It also stops bacterial growth in the mouth that causes tooth decay and other oral diseases. Streptococcus mutans is the bacteria that causes plaque formation, which leads to cavities. Green tea is also great as a mouth wash as it eliminates bad breath or halitosis. When drinking it, the bacteria in your intestines are destroyed which contribute to bad breath. • It minimizes the chance of developing cardiovascular diseases. Green tea lowers the risk of getting a stroke and other types of heart diseases. It enhances the capability of the blood to stop oxidation and protects the good cholesterol. • Green tea promotes weight loss and lessens the chance of becoming overweight. Green tea decreases fat content in the body usually found in the abdominal area. • It contains an amino acid that serves as an anti- depressant. Green tea has Theanine that acts like a sedative, giving a calming and tranquil effect on people who experience anxiety, fear, agitation and depression. • It is also used in a number of skin care products. Green tea is usually blended in soaps and lotions because of its great skin care properties. It prevents wrinkles and reduces sun damage.

Page

48

Goji Berries

This little red berry, sometimes referred to as a wolf berry, resembles a raisin in size and shape when in a dried state. Grown in Asia and Europe, goji berries have attained the super food status in recent years with everyone from celebrities to health food gurus singing their praises. Although they are relatively new to western markets, goji berries have been a part of the Chinese culture for over 2000 years as a food and for medicinal purposes. Nutritional Powerhouse Goji berries truly fit the bill as being a nutritional powerhouse. With one of the highest Oxygen Radical Absorbance Capacity (ORAC) scores, they are known to be one of the most antioxidant rich fruits on the planet. The nutritional benefits go far beyond just providing high levels of antioxidants. Goji berries have also been found to provide the following: • 11 essential and 22 trace minerals • 18 amino acids • High in dietary fiber • Vitamins A, B and C Health Benefits Vision loss and macular degeneration – Chinese medicine has credited the goji berry for its ability to improve eyesight and studies have found this claim to be true. The Journal of American Academy of Optometry reported in a published study that research indicated that goji berries aided in protecting against macular degeneration and vision loss. Zeaxanthin, an antioxidant known for its ability to help prevent vision loss, is found in goji berries. Participants at the

48

Goji Berries

This little red berry, sometimes referred to as a wolf berry, resembles a raisin in size and shape when in a dried state. Grown in Asia and Europe, goji berries have attained the super food status in recent years with everyone from celebrities to health food gurus singing their praises. Although they are relatively new to western markets, goji berries have been a part of the Chinese culture for over 2000 years as a food and for medicinal purposes. Nutritional Powerhouse Goji berries truly fit the bill as being a nutritional powerhouse. With one of the highest Oxygen Radical Absorbance Capacity (ORAC) scores, they are known to be one of the most antioxidant rich fruits on the planet. The nutritional benefits go far beyond just providing high levels of antioxidants. Goji berries have also been found to provide the following: • 11 essential and 22 trace minerals • 18 amino acids • High in dietary fiber • Vitamins A, B and C Health Benefits Vision loss and macular degeneration – Chinese medicine has credited the goji berry for its ability to improve eyesight and studies have found this claim to be true. The Journal of American Academy of Optometry reported in a published study that research indicated that goji berries aided in protecting against macular degeneration and vision loss. Zeaxanthin, an antioxidant known for its ability to help prevent vision loss, is found in goji berries. Participants at the

Page

49

Hong Kong Polytechnic University who consumed 15g of the berry for 28 days were found to have a significant increase in the levels of zeaxanthin found in their blood. Arthritis – Although there is not enough research to back up the claim of providing arthritis relief, many people have reported experiencing much less pain and discomfort from this condition by regular consumption of goji berries. Quite possibly the anti-inflammatory compounds contained within the berry could be attributed with helping arthritis suffers. Increased Energy Levels – Volunteers who participated in research conducted by The Journal of Alternative and Complimentary Medicine found that after drinking goji berry juice for two weeks that their energy levels increased and their gastrointestinal functions were improved. Traditional Chinese medicine also attributes goji berries with, among other things, aiding in providing relief from lower back pain, fighting off degenerative diseases, increasing male fertility, boosting the immune system and treating heart problems. Finding Goji Berries The increased interest in this superfood has caused it to be readily available in western markets via health food stores and local Asian markets. It is commonly found in dried, powdered and juice form. A Warning to Keep in Mind Despite its many benefits, those who take blood thinners or are being treated with medication for diabetes or blood pressure should be cautious in their use of goji berries. Before making them part of your diet it is highly encouraged that you speak with your physician to avoid any potential problems or complications.

49

Hong Kong Polytechnic University who consumed 15g of the berry for 28 days were found to have a significant increase in the levels of zeaxanthin found in their blood. Arthritis – Although there is not enough research to back up the claim of providing arthritis relief, many people have reported experiencing much less pain and discomfort from this condition by regular consumption of goji berries. Quite possibly the anti-inflammatory compounds contained within the berry could be attributed with helping arthritis suffers. Increased Energy Levels – Volunteers who participated in research conducted by The Journal of Alternative and Complimentary Medicine found that after drinking goji berry juice for two weeks that their energy levels increased and their gastrointestinal functions were improved. Traditional Chinese medicine also attributes goji berries with, among other things, aiding in providing relief from lower back pain, fighting off degenerative diseases, increasing male fertility, boosting the immune system and treating heart problems. Finding Goji Berries The increased interest in this superfood has caused it to be readily available in western markets via health food stores and local Asian markets. It is commonly found in dried, powdered and juice form. A Warning to Keep in Mind Despite its many benefits, those who take blood thinners or are being treated with medication for diabetes or blood pressure should be cautious in their use of goji berries. Before making them part of your diet it is highly encouraged that you speak with your physician to avoid any potential problems or complications.

Page

50

Raw Honey

The use of honey dates back thousands of years. Mention of it was made in both Sumerian and Babylonian writings. Aside from being used in food and beverages, it is also known to contain medicinal and healing properties. It is a sweet food produced by honeybees and gets its sweetness from fructose and glucose. Benefits • It promotes beautiful skin. Honey has anti-bacterial properties that are helpful to skin. Usually it is blended with other ingredients such as soap and body washes for skin nourishment and moisture. • Honey is a probiotic. It contains friendly bacteria that fights bad bacteria in the intestines to help relieve indigestion and similar digestive disorders. • It helps treat wounds and mild burns. Honey has antibacterial and antiseptic properties that dries up wounds and burns, making the healing process faster. It stops the growth of bacteria and keeps external wounds from getting infected. Honey also alleviates pain and swelling. • Honey stops cancer and heart ailments. It contains an antioxidant called flavonoids that lessens the risk of developing cancers and heart problems. Honey also combats and prevents cancer because it contains anti-tumor and anti-carcinogen substances. • It is a natural energy booster. Honey is a great source of carbohydrates, giving strength and energy to our bodies. Our body absorbs glucose for an instant energy boost, while fructose, on the other hand, is slowly absorbed for nourished energy. • It builds a stronger immune system. Honey contains anti-bacterial and anti- oxidant substances that strengthens the immune system which helps fight disease and keeps us healthy.

50

Raw Honey

The use of honey dates back thousands of years. Mention of it was made in both Sumerian and Babylonian writings. Aside from being used in food and beverages, it is also known to contain medicinal and healing properties. It is a sweet food produced by honeybees and gets its sweetness from fructose and glucose. Benefits • It promotes beautiful skin. Honey has anti-bacterial properties that are helpful to skin. Usually it is blended with other ingredients such as soap and body washes for skin nourishment and moisture. • Honey is a probiotic. It contains friendly bacteria that fights bad bacteria in the intestines to help relieve indigestion and similar digestive disorders. • It helps treat wounds and mild burns. Honey has antibacterial and antiseptic properties that dries up wounds and burns, making the healing process faster. It stops the growth of bacteria and keeps external wounds from getting infected. Honey also alleviates pain and swelling. • Honey stops cancer and heart ailments. It contains an antioxidant called flavonoids that lessens the risk of developing cancers and heart problems. Honey also combats and prevents cancer because it contains anti- tumor and anti-carcinogen substances. • It is a natural energy booster. Honey is a great source of carbohydrates, giving strength and energy to our bodies. Our body absorbs glucose for an instant energy boost, while fructose, on the other hand, is slowly absorbed for nourished energy. • It builds a stronger immune system. Honey contains anti-bacterial and anti-oxidant substances that strengthens the immune system which helps fight disease and keeps us healthy.

Page

51

• Honey is good for hangovers. If you drank too much alcohol and are feeling hungover, honey is your remedy. With its natural sugars, it accelerates the alcohol oxidation that takes place in the liver. • Honey does wonders for your sore throat. It treats itchy and irritable sore throat because of its antimicrobial properties that destroys the bacteria that causes the sore throat. • Honey helps people with insomnia. If you are suffering from sleep disorders, try incorporating a teaspoon of honey into a warm glass of milk. • Honey is vitamin and mineral-enriched. The vitamin and mineral content of honey depends on what kinds of flowers the bees feed on. Usually it contains calcium, vitamin C and iron. Elements that control the benefits of honey Honey promises a lot of health benefits but these benefits are governed by some factors. Kind of flowers: Different plants have different pharmaceutical benefits. If honeybees feed on flowers of a certain plant that has high levels of anti-oxidant properties, then the honey that will be produced will be high as well in anti-oxidants. Blending honeys: Most bee keepers prefer their bees to make polyfloral honey than monofloral honey. Polyfloral honey comes from bees who have fed from more than one flower as opposed to monofloral honey which comes from bees that have fed on one type of flower only. To get the most out of these honeys, they are blended together for more health benefits. Storage: Honey that is stored for a long period of time becomes darker in color and loses its medicinal properties. You always want honey that is newly harvested and light to make sure your honey is fresh and so you get the most nutrients from it. Most honey being sold does not contain pollen and is not considered real honey. The only way to ensure you are consuming real honey is to buy raw honey. Most of the time this means you will need to but it from a local beekeeper or visit your local Farmer’s Market where it is usually available from at least one vendor.

51

• Honey is good for hangovers. If you drank too much alcohol and are feeling hungover, honey is your remedy. With its natural sugars, it accelerates the alcohol oxidation that takes place in the liver. • Honey does wonders for your sore throat. It treats itchy and irritable sore throat because of its antimicrobial properties that destroys the bacteria that causes the sore throat. • Honey helps people with insomnia. If you are suffering from sleep disorders, try incorporating a teaspoon of honey into a warm glass of milk. • Honey is vitamin and mineral-enriched. The vitamin and mineral content of honey depends on what kinds of flowers the bees feed on. Usually it contains calcium, vitamin C and iron. Elements that control the benefits of honey Honey promises a lot of health benefits but these benefits are governed by some factors. Kind of flowers: Different plants have different pharmaceutical benefits. If honeybees feed on flowers of a certain plant that has high levels of anti-oxidant properties, then the honey that will be produced will be high as well in anti-oxidants. Blending honeys: Most bee keepers prefer their bees to make polyfloral honey than monofloral honey. Polyfloral honey comes from bees who have fed from more than one flower as opposed to monofloral honey which comes from bees that have fed on one type of flower only. To get the most out of these honeys, they are blended together for more health benefits. Storage: Honey that is stored for a long period of time becomes darker in color and loses its medicinal properties. You always want honey that is newly harvested and light to make sure your honey is fresh and so you get the most nutrients from it. Most honey being sold does not contain pollen and is not considered real honey. The only way to ensure you are consuming real honey is to buy raw honey. Most of the time this means you will need to but it from a local beekeeper or visit your local Farmer’s Market where it is usually available from at least one vendor.

Page

52

Kale

Kale is a leafy vegetable from the Brassica Oleracea Acephala plant group. It is also known as borecole and has leaves of purple or green with no head formed in the central leaves like that of a cabbage. This plant was first cultivated in Asia Minor and was brought to Europe by Celtic voyagers back in 600 BC. Varieties of Kale Kale comes in different varieties but provides the same nutrients and health properties our bodies can use and benefit from. Curly Kale: This kale variety has shuffled leaves and stringy stalks. It is dark green in color and has a tasty sharp flavor. Ornamental Kale: Also known as salad savoy, ornamental kale has purple, green or white leaves and the stalks are united. It has a gentle flavor and soft texture. Dinosaur Kale: Also called Lacinato or Tuscan kale, it has deep blue-green leaves with a raised texture. You will love its mild, sweeter and pleasing to the senses taste compared to curly kale. Benefits • Kale is considered to be one of the most nutritious foods. It has loads of nutrients, but is low in calories. It contains little fat and a large portion of the fat that it does contain is the omega-3 fatty acid. • Kale is loaded with strong antioxidants (quercetin and kaempferol) that reverse the damage done by oxidation in the body caused by free radicals. It delays the aging process and helps cure many diseases such as cancer. • Kale has high concentrations of Vitamin C. It greatly helps in boosting our immune system. It is vital in the utilization of collagen in our body.

52

Kale

Kale is a leafy vegetable from the Brassica Oleracea Acephala plant group. It is also known as borecole and has leaves of purple or green with no head formed in the central leaves like that of a cabbage. This plant was first cultivated in Asia Minor and was brought to Europe by Celtic voyagers back in 600 BC. Varieties of Kale Kale comes in different varieties but provides the same nutrients and health properties our bodies can use and benefit from. Curly Kale: This kale variety has shuffled leaves and stringy stalks. It is dark green in color and has a tasty sharp flavor. Ornamental Kale: Also known as salad savoy, ornamental kale has purple, green or white leaves and the stalks are united. It has a gentle flavor and soft texture. Dinosaur Kale: Also called Lacinato or Tuscan kale, it has deep blue-green leaves with a raised texture. You will love its mild, sweeter and pleasing to the senses taste compared to curly kale. Benefits • Kale is considered to be one of the most nutritious foods. It has loads of nutrients, but is low in calories. It contains little fat and a large portion of the fat that it does contain is the omega-3 fatty acid. • Kale is loaded with strong antioxidants (quercetin and kaempferol) that reverse the damage done by oxidation in the body caused by free radicals. It delays the aging process and helps cure many diseases such as cancer. • Kale has high concentrations of Vitamin C. It greatly helps in boosting our immune system. It is vital in the utilization of collagen in our body.

Page

53

• It helps to lower cholesterol levels. Cholesterol plays an important role in the body and one of those roles is the production of bile acids that digest fat. These acids combined with cholesterol are released and absorbed again in the bloodstream resulting in high cholesterol levels. Kale contains bile acid sequestrants that bind bile acids with cholesterol. This prevents it from being reabsorbed in the bloodstream, minimizing the cholesterol levels which in turn reduces the cause of cardiovascular conditions. It is best to steam this vegetable in order to preserve more of its nutrients. • Kale has a high concentration of Vitamin K. K1 is the form of Vitamin K found in kale. This is vital for blood clotting and regenerates significant proteins by giving them the capability in binding calcium. Kale is also an excellent source of beta-carotene. Beta-carotene is an anti-oxidant that can be turned into Vitamin A by the body. Because of its anti-inflammatory ability, certain diseases are cured and prevented from coming back. • It is an excellent source of different minerals. Kale is packed with loads of calcium vital for bone nutrition and promotes better cellular functions. Aside from calcium, it is also rich in magnesium which is important for the prevention of certain heart diseases and type 2 diabetes. • Kale has important nutrients that protects the eyes. Kale has two carotenoid antioxidants, lutein and zeaxanthin that prevent cataracts and macular degeneration of the eyes. • Kale helps you lose weight. It has low calorie content with high amounts of protein and fiber that aids in weight loss. It gives enough bulk that makes you feel full and also detoxifies the body by flushing out harmful toxins.

53

• It helps to lower cholesterol levels. Cholesterol plays an important role in the body and one of those roles is the production of bile acids that digest fat. These acids combined with cholesterol are released and absorbed again in the bloodstream resulting in high cholesterol levels. Kale contains bile acid sequestrants that bind bile acids with cholesterol. This prevents it from being reabsorbed in the bloodstream, minimizing the cholesterol levels which in turn reduces the cause of cardiovascular conditions. It is best to steam this vegetable in order to preserve more of its nutrients. • Kale has a high concentration of Vitamin K. K1 is the form of Vitamin K found in kale. This is vital for blood clotting and regenerates significant proteins by giving them the capability in binding calcium. Kale is also an excellent source of beta-carotene. Beta-carotene is an anti-oxidant that can be turned into Vitamin A by the body. Because of its anti-inflammatory ability, certain diseases are cured and prevented from coming back. • It is an excellent source of different minerals. Kale is packed with loads of calcium vital for bone nutrition and promotes better cellular functions. Aside from calcium, it is also rich in magnesium which is important for the prevention of certain heart diseases and type 2 diabetes. • Kale has important nutrients that protects the eyes. Kale has two carotenoid antioxidants, lutein and zeaxanthin that prevent cataracts and macular degeneration of the eyes. • Kale helps you lose weight. It has low calorie content with high amounts of protein and fiber that aids in weight loss. It gives enough bulk that makes you feel full and also detoxifies the body by flushing out harmful toxins.

Page

54

Maca Powder

Maca is a root crop that is a relative of the radish family and has a smell that resembles that of butterscotch. This plant is mostly grown in the mountainous parts of Peru and has long been used as a food ingredient and a supplement for its medicinal and health benefits. It is also known as Peruvian ginseng and can be consumed as is or in powder form but should be used sparingly. Different Varieties of Maca Maca comes in different varieties and each has different properties. Yellow Maca Yellow maca is well known because of its ability to enhance both fertility and mood for both male and female. It aids in relieving menopausal symptoms and maintains the balance of hormone levels in our body. It is frequently called natural Viagra because of its speedy effect and its ability to make the libido lasts longer. Maca can be consumed as a vegetable or as a powder that can be used as a supplement or ingredient in cooking. Red Maca Red Maca can sometimes be purple in color. It helps maintain hormonal levels, accelerating libido while increasing strength and stamina. This variety has the highest amount of amino acids compared to other varieties of maca. It has been proven too that red maca has more benefits than the black and yellow variety. Red maca is distinguished by its malty taste. Black Maca Black Maca is a powerful energy booster and is a great product for men in particular. It has a taste similar to that of roasted soya beans.

54

Maca Powder

Maca is a root crop that is a relative of the radish family and has a smell that resembles that of butterscotch. This plant is mostly grown in the mountainous parts of Peru and has long been used as a food ingredient and a supplement for its medicinal and health benefits. It is also known as Peruvian ginseng and can be consumed as is or in powder form but should be used sparingly. Different Varieties of Maca Maca comes in different varieties and each has different properties. Yellow Maca Yellow maca is well known because of its ability to enhance both fertility and mood for both male and female. It aids in relieving menopausal symptoms and maintains the balance of hormone levels in our body. It is frequently called natural Viagra because of its speedy effect and its ability to make the libido lasts longer. Maca can be consumed as a vegetable or as a powder that can be used as a supplement or ingredient in cooking. Red Maca Red Maca can sometimes be purple in color. It helps maintain hormonal levels, accelerating libido while increasing strength and stamina. This variety has the highest amount of amino acids compared to other varieties of maca. It has been proven too that red maca has more benefits than the black and yellow variety. Red maca is distinguished by its malty taste. Black Maca Black Maca is a powerful energy booster and is a great product for men in particular. It has a taste similar to that of roasted soya beans.

Page

55

Benefits • It is vitamin and mineral-enriched. It contains vitamins B, C and E. It is loaded with zinc, iron, calcium, phosphorous, magnesium and amino acids. • It boosts sexuality. It contains two substances - macamides and macaenes - that enhance sexual functions for both men and women and raises libido and endurance. It builds up fertility and helps in balancing hormones. • It is especially good for female health issues. Maca gives relief to mood swings, body pain, anxiety, depression and cramps. It eases the discomfort of menopause and menstruation. • It revitalizes your energy. This super food accelerates stamina and endurance which is perfect for athletes. You can take this as a supplement to get you going but it should be used in moderation. • It aids our overall health. Maca powder generally takes care of our health in many ways. It helps to prevent chronic fatigue syndrome, anemia and cardiovascular problems by delivering fresh oxygen-rich blood and in the restoration of red blood cells. It likewise makes the teeth and bones healthy and provides a fast recovery from wounds, healing them quickly and completely. • It makes the skin supple and smooth. It lessens skin sensitivity and may help the skin to endure harsh temperatures. Maca powder is also used in treating blemishes and acne. • It works well as an anti-depressant. Maca powder reduces any symptoms of depression, anxiety or stress by promoting mental health and focus. • It increases the body’s immunity. Maca powder, with its adaptogens, boosts the body’s immune system keeping us from getting sick easily.

55

Benefits • It is vitamin and mineral-enriched. It contains vitamins B, C and E. It is loaded with zinc, iron, calcium, phosphorous, magnesium and amino acids. • It boosts sexuality. It contains two substances - macamides and macaenes - that enhance sexual functions for both men and women and raises libido and endurance. It builds up fertility and helps in balancing hormones. • It is especially good for female health issues. Maca gives relief to mood swings, body pain, anxiety, depression and cramps. It eases the discomfort of menopause and menstruation. • It revitalizes your energy. This super food accelerates stamina and endurance which is perfect for athletes. You can take this as a supplement to get you going but it should be used in moderation. • It aids our overall health. Maca powder generally takes care of our health in many ways. It helps to prevent chronic fatigue syndrome, anemia and cardiovascular problems by delivering fresh oxygen-rich blood and in the restoration of red blood cells. It likewise makes the teeth and bones healthy and provides a fast recovery from wounds, healing them quickly and completely. • It makes the skin supple and smooth. It lessens skin sensitivity and may help the skin to endure harsh temperatures. Maca powder is also used in treating blemishes and acne. • It works well as an anti-depressant. Maca powder reduces any symptoms of depression, anxiety or stress by promoting mental health and focus. • It increases the body’s immunity. Maca powder, with its adaptogens, boosts the body’s immune system keeping us from getting sick easily.

Page

56

Spirulina

Spirulina, also known by its scientific name - Arthrospira platensis - is a blue-green algae which usually thrives in tropical waters. Its odor and taste resembles seaweed. Short History When Hernando Cortez along with his conquistadors visited Lake Texcoco in Mexico, he noticed that spirulina was served at the table of the Aztecs and eaten together with other foods. Its health benefits were discovered by the explorer Pierre Dangeard who observed that flamingoes survived just by eating this blue-green algae. Benefits • Spirulina adds endurance and stamina to athletes and helps in building muscles. It is an effective way for the athletes to maintain their weight as their hunger is suppressed and it helps them with muscle fatigue caused by oxidative stress during exercising. • It fights various kinds of diseases. Spirulina contains anti-oxidant substances such as minerals that eliminate free radicals. These are molecules that form inside the body which damage the healthy cells and are absorbed from pollution, poor diet intake, stress or even injury. • Spirulina lowers bad cholesterol and is rich in Omega fatty acids. It has the capability of reducing the cholesterol level in the blood to prevent disorders of the cardiovascular system like strokes or blocked arteries and likewise helps in lowering blood pressure. • It assists in promoting better bowel and digestion functions. It is also a probiotic since it stimulates good bacteria that fights bad bacteria in the intestinal tract. It also helps the body to absorb more nutrients from the foods we eat and protects the body from infection. • Spirulina has a high concentration of iron. This is ideal for expectant mothers in the prevention of anemia.

56

Spirulina

Spirulina, also known by its scientific name - Arthrospira platensis - is a blue-green algae which usually thrives in tropical waters. Its odor and taste resembles seaweed. Short History When Hernando Cortez along with his conquistadors visited Lake Texcoco in Mexico, he noticed that spirulina was served at the table of the Aztecs and eaten together with other foods. Its health benefits were discovered by the explorer Pierre Dangeard who observed that flamingoes survived just by eating this blue-green algae. Benefits • Spirulina adds endurance and stamina to athletes and helps in building muscles. It is an effective way for the athletes to maintain their weight as their hunger is suppressed and it helps them with muscle fatigue caused by oxidative stress during exercising. • It fights various kinds of diseases. Spirulina contains anti-oxidant substances such as minerals that eliminate free radicals. These are molecules that form inside the body which damage the healthy cells and are absorbed from pollution, poor diet intake, stress or even injury. • Spirulina lowers bad cholesterol and is rich in Omega fatty acids. It has the capability of reducing the cholesterol level in the blood to prevent disorders of the cardiovascular system like strokes or blocked arteries and likewise helps in lowering blood pressure. • It assists in promoting better bowel and digestion functions. It is also a probiotic since it stimulates good bacteria that fights bad bacteria in the intestinal tract. It also helps the body to absorb more nutrients from the foods we eat and protects the body from infection. • Spirulina has a high concentration of iron. This is ideal for expectant mothers in the prevention of anemia.

Page

57

• It removes toxins from the body. Because of its complete blend of phytonutrients, it cleanses the body of toxins and other impurities. Chlorophyll is a phytonutrient that is a natural blood cleanser and oxygenates the blood. • It is also rich in calcium. This makes it perfect for teeth and bone build up for pregnant women, children and elderly people. • Spirulina is a great immune system booster. It generates cell formation, cures wounds faster and promotes quick recovery from illnesses and gives protection from contagious sicknesses. It also helps in improving the respiratory functions. • It takes care of our eyes. Spirulina is rich in vitamin A which contributes to eye health. It helps to prevent cataracts, glaucoma and poor eyesight. • Spirulina alleviates inflammation and eases discomfort of pre-menstrual syndrome. Gamma-linoleic acid is a powerful anti-inflammatory agent abundant in spirulina. This benefits women by giving relief to PMS. • It boosts memory. It gives relief to memory problems such as mental block, difficulty in memorizing and even Alzheimer’s and other symptoms associated with old age. • Spirulina is also good for the skin. It treats eczema, acne and rashes preventing blemishes for smooth and healthy skin. It also reduces the chances of getting skin allergies.

57

• It removes toxins from the body. Because of its complete blend of phytonutrients, it cleanses the body of toxins and other impurities. Chlorophyll is a phytonutrient that is a natural blood cleanser and oxygenates the blood. • It is also rich in calcium. This makes it perfect for teeth and bone build up for pregnant women, children and elderly people. • Spirulina is a great immune system booster. It generates cell formation, cures wounds faster and promotes quick recovery from illnesses and gives protection from contagious sicknesses. It also helps in improving the respiratory functions. • It takes care of our eyes. Spirulina is rich in vitamin A which contributes to eye health. It helps to prevent cataracts, glaucoma and poor eyesight. • Spirulina alleviates inflammation and eases discomfort of pre-menstrual syndrome. Gamma-linoleic acid is a powerful anti-inflammatory agent abundant in spirulina. This benefits women by giving relief to PMS. • It boosts memory. It gives relief to memory problems such as mental block, difficulty in memorizing and even Alzheimer’s and other symptoms associated with old age. • Spirulina is also good for the skin. It treats eczema, acne and rashes preventing blemishes for smooth and healthy skin. It also reduces the chances of getting skin allergies.

Page

58

Turmeric

Traditionally turmeric was called "Indian saffron" because of the similarity in color that both share – dark yellow orange. It comes from the roots of a plant called Curcuma longa which has a hard brownish skin and orange flesh. It has a bitter and slightly peppery flavor with an aroma of ginger and orange. Short History Turmeric has been cultivated for thousands of years and is native to southern India and Indonesia. It was introduced to Europe by Arab traders and became popular because of its culinary and healing properties. It can be purchased in powder form and is one of the ingredients used in making curry powder. Benefits • It has anti-inflammatory properties. Turmeric contains pigment called curcumin and produces no toxins in the body when used as a medicine. It effectively cures inflammatory bowel disease. • Turmeric relieves rheumatoid arthritis. With the substance curcumin, free radicals are neutralized to prevent deterioration of healthy cells that lead to inflammation of the joints that causes painful arthritis. • Cancer prevention. Because curcumin is an anti-oxidant, it protects the colon from being damaged by free radicals that can lead to colon cancer. It eliminates cancer cells that are mutated and stops them from spreading. • Reduces the risk of developing leukemia in childhood. Incorporating turmeric in your child’s meals helps prevents leukemia. It should be noted that children who live in Asia and consume turmeric often have a lower risk of developing the disease. • It promotes better functioning of the liver. Curcumin allows the liver to detoxify much easier, flushing out carcinogens from the body. It regenerates and enhances blood circulation.

58

Turmeric

Traditionally turmeric was called "Indian saffron" because of the similarity in color that both share – dark yellow orange. It comes from the roots of a plant called Curcuma longa which has a hard brownish skin and orange flesh. It has a bitter and slightly peppery flavor with an aroma of ginger and orange. Short History Turmeric has been cultivated for thousands of years and is native to southern India and Indonesia. It was introduced to Europe by Arab traders and became popular because of its culinary and healing properties. It can be purchased in powder form and is one of the ingredients used in making curry powder. Benefits • It has anti-inflammatory properties. Turmeric contains pigment called curcumin and produces no toxins in the body when used as a medicine. It effectively cures inflammatory bowel disease. • Turmeric relieves rheumatoid arthritis. With the substance curcumin, free radicals are neutralized to prevent deterioration of healthy cells that lead to inflammation of the joints that causes painful arthritis. • Cancer prevention. Because curcumin is an anti-oxidant, it protects the colon from being damaged by free radicals that can lead to colon cancer. It eliminates cancer cells that are mutated and stops them from spreading. • Reduces the risk of developing leukemia in childhood. Incorporating turmeric in your child’s meals helps prevents leukemia. It should be noted that children who live in Asia and consume turmeric often have a lower risk of developing the disease. • It promotes better functioning of the liver. Curcumin allows the liver to detoxify much easier, flushing out carcinogens from the body. It regenerates and enhances blood circulation.

Page

59

• Turmeric protects the cardiovascular system. It inhibits cholesterol oxidation that can damage blood vessels where plaque builds up and clogs them resulting in atherosclerosis and heart disease associated with diabetes. • It treats depression. Turmeric also acts as an antidepressant, relieving stress and negative feelings such as anger, fear, anxiety and sadness. It does this by boosting serotonin production in the brain. It also prevents brain inflammation which causes neurosis disorders such as Alzheimer’s. • Turmeric calms an upset stomach and relieves heartburn. Discomfort associated with the digestive system can be relieved with turmeric. It aids in digestion, relieving gas and bloating. • It controls diabetes. Turmeric is used to treat diabetes by regulating the insulin levels in the blood. It also assists diabetics who have resistance to insulin. • It boosts the body’s immune system. Lipopolysaccharide is a substance found in turmeric that aids our immune system as it helps strengthen the body and enhance overall wellness. • Works to heal cuts and wounds. Because of its antibacterial and antiseptic properties, wounds heal faster. It also helps in repairing damaged skin making scar and blemishes less visible. • It manages body weight. Turmeric aids in maintaining a healthy body weight and prevents obesity by accelerating the bile flow which is necessary in breaking down fats.

59

• Turmeric protects the cardiovascular system. It inhibits cholesterol oxidation that can damage blood vessels where plaque builds up and clogs them resulting in atherosclerosis and heart disease associated with diabetes. • It treats depression. Turmeric also acts as an antidepressant, relieving stress and negative feelings such as anger, fear, anxiety and sadness. It does this by boosting serotonin production in the brain. It also prevents brain inflammation which causes neurosis disorders such as Alzheimer’s. • Turmeric calms an upset stomach and relieves heartburn. Discomfort associated with the digestive system can be relieved with turmeric. It aids in digestion, relieving gas and bloating. • It controls diabetes. Turmeric is used to treat diabetes by regulating the insulin levels in the blood. It also assists diabetics who have resistance to insulin. • It boosts the body’s immune system. Lipopolysaccharide is a substance found in turmeric that aids our immune system as it helps strengthen the body and enhance overall wellness. • Works to heal cuts and wounds. Because of its antibacterial and antiseptic properties, wounds heal faster. It also helps in repairing damaged skin making scar and blemishes less visible. • It manages body weight. Turmeric aids in maintaining a healthy body weight and prevents obesity by accelerating the bile flow which is necessary in breaking down fats.

Page

60

Summary

The more you include wholesome fresh healthy foods in your diet the more you build up an army of nutrients that make your body strong and able to fight off chronic disease and recover from Glyphosate food poisoning. All of the foods mentioned in this report are whole foods, meaning they have not been chemically processed in any way. This is crucial for good health as well, because processed foods are some of the biggest culprits in the proliferation of chronic disease. Whole foods that are typically one ingredient and eaten in their natural state make for the healthiest diet and is the best way to lose weight for the long term. Cooking also makes a big difference in the value of food, for example, a plain baked potato is a whole nutrient rich food, French fries, not at all. Often people will say that they cannot afford to purchase fresh whole foods. While they certainly can be pricier than many conventional foods, don’t let the fear of the cost scare you away. There are tips you can use to save quite a bit of money. Let’s take a look. • Plan your meals ahead of time and make a shopping list. This will help you cut back on impulse purchases and buying things that you don’t really need. • Shop at local ethnic stores. These stores can be a goldmine for finding foods that are difficult to locate AND their prices can be very reasonable. Definitely checkout the spices, produce, grains, oils and seeds. • While fresh foods are always preferable, frozen fruits and vegetables can be an economical and convenient way to provide good wholesome nutrition. • Get a membership at ThriveMarket.com. They do charge $60 for a yearly membership but it’s well worth the price. They carry all of the best brands of natural foods offered at a deep discount – usually 25% - 50% off. You can get a free 30 day trial membership when you place your first order. • Don’t forget the bulk section. Many items that you will be shopping for are oftentimes carried in bulk and offered at a discount by your favorite grocer. Definitely make a point to check this section often as items do tend to change. A balanced diet filled with a variety of foods makes sure that your body gets the proper nourishment, maintains optimal performance, health and wellness, which can serve you well into old age.

60

Summary

The more you include wholesome fresh healthy foods in your diet the more you build up an army of nutrients that make your body strong and able to fight off chronic disease and recover from Glyphosate food poisoning. All of the foods mentioned in this report are whole foods, meaning they have not been chemically processed in any way. This is crucial for good health as well, because processed foods are some of the biggest culprits in the proliferation of chronic disease. Whole foods that are typically one ingredient and eaten in their natural state make for the healthiest diet and is the best way to lose weight for the long term. Cooking also makes a big difference in the value of food, for example, a plain baked potato is a whole nutrient rich food, French fries, not at all. Often people will say that they cannot afford to purchase fresh whole foods. While they certainly can be pricier than many conventional foods, don’t let the fear of the cost scare you away. There are tips you can use to save quite a bit of money. Let’s take a look. • Plan your meals ahead of time and make a shopping list. This will help you cut back on impulse purchases and buying things that you don’t really need. • Shop at local ethnic stores. These stores can be a goldmine for finding foods that are difficult to locate AND their prices can be very reasonable. Definitely checkout the spices, produce, grains, oils and seeds. • While fresh foods are always preferable, frozen fruits and vegetables can be an economical and convenient way to provide good wholesome nutrition. • Get a membership at ThriveMarket.com. They do charge $60 for a yearly membership but it’s well worth the price. They carry all of the best brands of natural foods offered at a deep discount – usually 25% - 50% off. You can get a free 30 day trial membership when you place your first order. • Don’t forget the bulk section. Many items that you will be shopping for are oftentimes carried in bulk and offered at a discount by your favorite grocer. Definitely make a point to check this section often as items do tend to change. A balanced diet filled with a variety of foods makes sure that your body gets the proper nourishment, maintains optimal performance, health and wellness, which can serve you well into old age.

Page

61

Finis Did you know that Doctors only get a couple of hours of instruction on nutrition (learning a bit about how vitamins affect your body) during their many years of training. Somehow, they think that what you feed your body is irrelevant; which is irrational, illogical and unscientific. Even a child can understand that what you eat and drink is digested and becomes your blood composition. So, unless you believe your blood is made magically, you understand that your blood is made of what you eat and drink. Then, your blood circulates throughout your body feeding your organs, fuelling your brain and rebuilding all of the cells in your body. Clearly, what’s in your blood becomes your physical body. You are literally what you eat physically. It’s an inescapable conclusion. So, if you’re eating junk, or eating toxins, or eating heavy metals and poisons, your body, your brains, your organs, your skin and everything that’s in your physical body becomes junk, becomes toxic and poisonous, becomes not natural. The entire medical profession cannot grasp a simple concept that a five year old understands almost automatically. Well that brings us to the end of the Paleo Survival Guide to the Paleo diet. I hope we have obtained our objective and helped you understand the horrific problem of “Poison In Our Food” and shown that the Paleo diet is the only solution that can defend and protect our health and wellness. Now go out and take charge of your life and your diet

61

Finis Did you know that Doctors only get a couple of hours of instruction on nutrition (learning a bit about how vitamins affect your body) during their many years of training. Somehow, they think that what you feed your body is irrelevant; which is irrational, illogical and unscientific. Even a child can understand that what you eat and drink is digested and becomes your blood composition. So, unless you believe your blood is made magically, you understand that your blood is made of what you eat and drink. Then, your blood circulates throughout your body feeding your organs, fuelling your brain and rebuilding all of the cells in your body. Clearly, what’s in your blood becomes your physical body. You are literally what you eat physically. It’s an inescapable conclusion. So, if you’re eating junk, or eating toxins, or eating heavy metals and poisons, your body, your brains, your organs, your skin and everything that’s in your physical body becomes junk, becomes toxic and poisonous, becomes not natural. The entire medical profession cannot grasp a simple concept that a five year old understands almost automatically. Well that brings us to the end of the Paleo Survival Guide to the Paleo diet. I hope we have obtained our objective and helped you understand the horrific problem of “Poison In Our Food” and shown that the Paleo diet is the only solution that can defend and protect our health and wellness. Now go out and take charge of your life and your diet

Page