Healthy Man Cooking from India by Luchasjr

“Let food be thy medicine and medicine be thy food.” Hippocrates

Featuring several foods, snacks, and recipes of the foods men and women SHOULD eat. Healthy Man Cooking, is your cooking GUIDE for healthy eating.

DISCLAIMER AND LEGAL NOTICE This cookbook is intended to introduce the reader to alternative treatments for chronic and major lifethreatening diseases, and to enable the reader to better understand, assess, and decide on the appropriate course of treatment for a given disease or condition. This cookbook should not be substituted for the advice and treatment of a physician but should be used in advance of a visit to a doctor in order to assist the reader to better understand the treatment options available. The author and publisher disclaim responsibility for any adverse effects resulting from the information contained herein. This program is for educational, informative purposes and new habit creation. The authors and publisher of this book have used their best efforts in preparing this program and the accompanying materials. The authors and publisher make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this program. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this program. Copyright 2016, Healthy Cooking This book may not be reproduced or quoted in whole or in part, it is for your own personal use. You may NOT sell, give away, or re-distribute this book. No part of this publication may be reproduced or transmitted in any way or form, electronic, mechanical, photocopying, recording or otherwise, including but not limited to digital copying and printing without the prior agreement and written permission from the publisher or author: Luchas H. Wright II

FORWARD This book answers the age old question “What should I eat?” As a man who loves fast and fried foods to stop and recognize how those foods and poor habits have negatively affected his family and friends from sickness, disease, and even death and then choose a different path for himself is very commendable. True health incorporates nutrition (proper nutrients in and detox out), exercise, rest, water, sun, as well as spiritual, mental and emotional well-being. They are all interrelated. This book is a great resource for anyone desiring to be healthy. In the first half of this book you will find important information about the benefits of foods. In the second half you will find recipes to use healthy foods. Since we are what we eat, take the time to think about what you actually consume on a daily, weekly and annual basis. With the goal to live to be healthy at 100, you will want to build your house with solid material and not with things proven to fail. Have you ever even heard of anyone eating too many fresh raw pesticide and herbicide free fruits and vegetables? This book was designed to combat the top 10 killers of men and women in America because these deaths are mostly preventable with lifestyle changes. There may be many foods or nutrients you haven’t heard of before or never knew you should be consuming on a regular basis but the good news is that it can all be found in the foods that God created for us! To further increase your chances of success in fighting disease with prevention avoid wheat, sugar, fried foods, processed foods, red meat, corn, soy, soda and dairy. These foods have all been linked to negative health outcomes for many. Strive for organic, wild, free range, certified humane, non-GMO or foods you grow yourself. Having dark green vegetables in your daily smoothie increases your chlorophyll intake and helps clean out the plaque that builds up in your arteries. Be sure to have a protein and a healthy fat in each meal! You can make a dramatic impact on your own life. When you start with whole foods, you’ll be surprised at what you can make! Mosina M. Wright MS Nutrition with Integrative Health

Table of Contents Introduction

Page 4

The Eating Plan

Page 5 - 8

BMI Chart

Page 9

You are what you eat

Page 11

Eat Colorful Foods

Page 12 - 13

Fiber and Fatty Acids

Page 14

Anti-Inflammatory Foods

Page 15 - 16

Why is it bad

Pages 17 - 20

Natural Ways to Help Detoxify the Body

Page 21 - 22

Nutritional benefits of: Vitamins and Minerals

Pages 24 - 29

Superfoods

Pages 30 - 35

Fruits

Pages 36 - 40

Vegetables

Pages 41 - 45

Supplements

Pages 46 - 49

Nuts

Pages 50 - 51

Spices

Pages 52 - 54

Beverages

Pages 55 - 58

Recipes for Healthy Body

Pages 59 - 70

Heart

Pages 71 - 83

Cells

Pages 84 - 96

Organs

Pages 97 - 109

Kidneys

Pages 110 - 122

Brain

Pages 123 - 135

Healthy Salad recipes

Pages 136 - 144

Healthy Soup Recipes

Pages 145 - 157

Smoothies

Pages 159 - 168

Healthy Dessert recipes

Pages 169 - 179

Eating on the run Restaurant Recommendations

Page 180

Reference

Page 181

Introduction “Let food be thy medicine and medicine be thy food.” Hippocrates Can food cure disease? The answer is YES and this cookbook is designed to prove it. We are currently dealing with a health crisis within our country that we don’t have to experience. Now is the time that we look towards food and its many health benefits. The healing properties of food have been reported by cultures worldwide throughout history. Understanding the healing powers of food can mean the difference between life and death. Without proper nutrition, your body can’t survive. When you eat a balanced diet, your body obtains the fuel and nutrients it needs to accomplish various bodily tasks. Good nutrition is essential for the body and all its systems to function properly. In the days before medicine, the food was medicine. We can prevent more than half the cancers that occur in the United States today by applying the knowledge we already have, according to researchers. In America, where the pharmaceutical industry is king, many doctors dismiss nutritional therapies as quack medicine. I Luchas H. Wright Jr decided to become a Healthy Man Walking because too many of my friends and family members were dropping dead at young ages. My father died at 56 years old of a heart attack. He has a step-daughter and four grandchildren that he never met. This is one of the reasons that I created the 40 Days of Action Challenge so men and women would not have to experience the same pain that my family had to experience. The Healthy Man and Woman Walking challenge is spectacular and many lives will be saved because of it but good health requires a proper diet and exercise. I needed help with my journey and this cookbook has already transformed my life. It took over six months of research and consultation to gather the foods that we should be eating. A proper diet will do more than improve your health - it can prevent and even reverse the onset of several life-threatening conditions, such as heart disease, diabetes, and cancer. This cookbook is an addition to, not a substitute for, conventional medical therapy. If you have health problems, please consult with your physician. Do not make any changes in your medication regimen without consulting your doctor; it can be very dangerous to suddenly stop taking some drugs. One of my goals is to help increase your understanding of the power and danger of the foods we eat. I did not create these recipes, I’ve simply identified, researched, and organized each recipe into its proper category. Simply put, food fuels the human body. Without it, the body cannot grow or perform at its best, the organs stop working properly, and the body eventually dies. Food supplies nutrients, which are used by every cell in the body as building materials and fuel. These recipes directly address several of the top health issues that men and women face in America: Heart Disease, cancer, stroke, Lung Disease, diabetes, Kidney Disease and Alzheimer’s disease.

DEDICATION This cookbook is dedicated to: To my Father Luchas H. Wright Sr who died of a Heart Attack 9/19/2005 To My Mother-in-Law Elizabeth Jordan (Queen Elizabeth) who died of cancer 9/2015 and To My Lovely Wife Michele for her contributions and who has always inspired me to eat healthy.

The Eating Plan PREVENTION BEATS CURE 4 Fruits Servings

Smoothie

4 Grain Servings

5 Vegetables Servings

5 Protein Servings

Water

A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from: Fresh fruits, Fresh Vegetables, Whole Grains, Legumes, Nuts and Lean Proteins, “Health is like money, we never have a true idea of its value until we lose it.” ~Josh Billings~

“Let food be thy medicine and medicine be thy food.” Hippocrates

“Let food be thy medicine and medicine be thy food.”

Shopping List Fruits Apples Apricots Avocado Banana Blackberry Blueberries Camu Camu berry Cherries Coconut Cranberry Cucumber Currents Dates Durian Fig Goji berries Gooseberry Grapefruit Grapes Jackfruit Kiwi Kumquat Lemon Lime Lucuma Lychee Mango Mangosteen Melon Mulberry Nectarine Orange Papaya Passion Fruit Peach Pear Pineapple Plum Pomegranate Pomelo Prickly Pear Prunes Raspberries Strawberries Tangerine/Clementine Watermelon

Vegetables Alfalfa sprouts Artichoke Artichoke Hearts Arugula Asparagus Avocado Bamboo shoots Bean sprouts Beet Greens Beets Bell Peppers Black Beans Bok choy Broccoflower Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Chard (Swiss & red) Chickpeas Chile peppers Chinese cabbage Chives Collard greens Corn Cucumber Eggplant Endive Garlic Green beans Green onions Green peas Greens Horseradish Jicama Kale Kidney Beans Kohlrabi Leeks Lemon grass Lentils Lettuce (iceberg) Lettuce, red or green Lima beans Mushrooms Mustard Greens

Vegetables Navy Beans Okra Onions Parsley Peppers Potato (white) Pumpkin Radicchio Radishes Rhubarb Rutabaga Sauerkraut Shallot Snow Peas Soy beans Spinach Split Peas Summer squash Sweet potato & yam Tomato Tomato, cherry Turnip greens Turnips Water chestnuts Watercress Winter squash Zucchini Meats Wheatgrass Alfalfa Grass Barley Grass Spirulina Chlorella Hemp Seeds Goji berries Seaweed Flax seeds Raw Cacao Powder Chia seeds Maca Powder Lucuma Mesquite Vanilla Cinnamon Turmeric Coconut Oil Bee Pollen

Nuts Almonds Brazil nuts Pumpkin seeds Pecans Cashew Walnuts Pistachio Milk Sliced Cheese Sour Cream Yogurt Seafood Crabmeat Fish Scallops Shrimp Wild Alaskan Salmon Seasonings Curry Powder Oregano Cinnamon Nutmeg Cumin Sage Basil Cayenne Pepper Turmeric Garlic Pepper Salt Ginger Thyme Ginseng Beverages Prune Juice Hot Chocolate Pomegranate Juice Green smoothie Ginger Tea Beet Juice Lemon Juice Tomato Juice Orange Juice

Beverages Cranberry Juice Coconut Water Green Tea Other

“Let food be thy medicine and medicine be thy food.”

Eating Plan Eating right can help you maintain a healthy weight and avoid multiple health problems. The goal to being healthy involves eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates. If you have already been diagnosed with a health problem, have no fear, the human body was created to heal itself with a proper diet and exercise. Below is a sample of the Healthy Man’s Diet plan.

1. WATER - Drink half your body weight in oz. of water a day (filtered) 2. VEGETABLES - Eat a minimum of 5 servings of vegetables (Pages 36 - 40) 3. FRUIT - Eat a minimum of 4 servings fruit (Page 31 - 35) 4. FIBER - Eat a minimum of 28 grams of fiber a day (by consuming at least a serving of raw vegetables with each meal) (Page 11) 5. SALAD - Eat at least one salad a day (Pages 118 – 126) 6. SUPERFOOD - Include Superfoods in your meals daily (Pages 25 - 30) 7. METABOLISM - To keep your metabolism running eat at least every 4 hours. 8. PROTEIN & HEALTHY FAT With every meal be sure to have a protein and a healthy fat containing Omega-3 Fatty Acids found in foods like avocados, nuts and chia seeds. (Page 11) 9. GREEN SMOOTHIE - Drink a minimum of one Green Smoothie a day (Pages 140 - 149) 10. Keep your calories in check by not consuming an abundance of sugar, sodas, junk foods and fast foods. (Pages 12-15)

“Let food be thy medicine and medicine be thy food.”

Eating Plan 7:30 AM

Wake Up

16 to 20oz Water

8:00 AM

10:30 AM

Breakfast Tex-Mex Breakfast Sandwich (Page 57)

Snack 16 to 20oz Water, Walnut Muffins with Blueberries (Page 56)

and a Super Lou Smoothie (Page 149)

1:00 PM

4 4:00 PM

Lunch Wild Alaskan Salmon Kebabs with wild rice (Page 111) . Strawberry Orange and Beet Smoothie (Page 148)

Snack 16 to 20oz Water, an apple with almond butter

7:00 PM

Dinner Chicken and Spiced Apples (Page 63) with Spinach Salad and 16 to 20oz Water (Page 125)

10:00 PM

Bed Time 8

16 to 20oz Water

“Let food be thy medicine and medicine be thy food.”

BMI & Calorie Recommendations According to the Centers for Disease Control and Prevention (CDC), the definition of obesity is when your body mass index (BMI) is 30.0 or higher. BMI is a calculation of your height and weight. There’s also a category referred to as “extreme obesity,” which is defined as a BMI of 40. People who are overweight or obese are at higher risk for chronic conditions such as high blood pressure, diabetes, and high cholesterol. Anyone who is overweight should try to avoid gaining additional weight.

Normal Weight

Over Weight

Obesity

Extreme Obesity

Calorie Recommendations, Men The amount of calories men require each day varies based on their age and activity level. Calorie recommendations decrease with age. The U.S. Department of Agriculture recommends men consume 2,000 to 2,600 calories if they’re sedentary, 2,200 to 2,800 calories if they’re moderately active and 2,400 to 3,000 calories per day if they are active.

Calorie Recommendations, Women Because women generally have a smaller frame and less lean body mass than men, they usually require fewer calories. The U.S. Department of Agriculture recommends women consume 1,600 to 2,000 calories if they are sedentary, 1,800 to 2,200 calories if they’re moderately active and 2,000 to 2,400 calories per 9 day if they are active.

“Let food be thy medicine and medicine be thy food.”

Water Water is a transparent fluid which forms the world's streams, lakes, oceans and rain, and is the major constituent of the fluids of living things. There is no more important nutrient for our bodies than water. No other substance is as widely involved in the processes and makeup of the body. A man's body is about 60 percent water, and a woman's is approximately 50 percent. Did you know that the human brain is about 75 percent water? Nearly all of the major systems in your body depend on water. For the human body, water is truly a vital resource. You can go weeks without food but only 5-7 days without water. When the water in your body is reduced by just 1 percent, you become thirsty. At 5 percent, muscle strength and endurance declines significantly and you become hot and tired. When the loss reaches 10 percent, delirium and blurred vision occur. A 20 percent reduction results in death. Water is needed for protection as well. It keeps your mouth moist and washes away dirt and grim on your eyes. Water even lubricates our joints, keeping them from getting stiff and making sure motion is smooth. Since many of the processes within the body rely greatly on water, it is important that we replace our fluids regularly to compensate for this loss.

We suggest drinking filtered!

You Are What You Eat PREVENTION BEATS CURE Your body makes new cells from the food you eat. What you eat literally becomes you.

“Health is like money, we never have a true idea of its value until we lose it.” ~Josh Billings~

“Let food be thy medicine and medicine be thy food.” Hippocrates

“Let food be thy medicine and medicine be thy food.”

Eat Colorful Foods

Eating a variety of colorful food provides vitamins, minerals, and antioxidants to nourish your body. Each color provides different phytochemicals and nutrients that work together to protect your health.

Red Foods: Red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers.   

Cherries, Cranberries, Red bell peppers, Tomatoes, Beets, Strawberries, Raspberries Watermelon, Pomegranate, red kidney beans, red apples, red grapes, red pears, radishes Red onions, red potatoes, and rhubarb.

Yellow Foods: Yellow foods contain nutrients that promote good digestion and optimal brain function. High in alpha- and beta-carotenes, yellow foods have also been linked to increased immunity, a decreased risk of some cancers, and healthy eyes and skin. Grab these yellow foods on your next shopping trip:   

Pineapple, Yellow peppers, Star fruit, yellow apples, yellow figs, grapefruit, Golden kiwifruit, lemon, yellow pears, yellow watermelon, yellow beets, Yellow tomatoes Yellow winter squash.

Orange Foods: Orange foods are high in antioxidants such as vitamin C, carotenoids, and bioflavonoids. Eating orange foods has been linked to skin and eye health, increased immunity, decreased the risk of cancer, and a healthy heart. A few of our favorite orange foods include:   

Carrots, Oranges, Sweet potatoes, Peaches, apricots, cantaloupe, Cape gooseberries Golden kiwifruit, mangoes, nectarines, papayas, Persimmons, tangerines, Butternut Squash, and rutabagas.

“Let food be thy medicine and medicine be thy food.”

Eat Colorful Foods

Green Foods: Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles. Benefits include a lower risk of some cancers, improved eye health, rejuvenated musculature and bone, and strong teeth. Stock up on these healthy green foods:     

Broccoli, Spinach, Kiwi, avocados, green apples, green grapes, honeydew, limes, pears, Artichokes, arugula, asparagus, broccoflower, broccoli rabe, Brussels sprouts, Chinese Cabbage, green beans, green cabbage, celery, Chayote squash, cucumbers, endives, Leafy greens, leeks, lettuce, green Onions, green peppers, peas, snow peas, Sugar snap peas, watercress, and zucchini.

White Foods: While many white foods are refined, like white bread and white rice, there are a lot of white foods that are packed with nutrients. White fruits and veggies have been linked to lower cholesterol, decreased blood pressure, and a lower risk of heart disease. The key benefit of white foods is increased immunity. Eating white foods helps enhance the immune system, the lymph systems, and aids in cellular recovery. Here are a few of our go-to white foods and their specific benefits:   

Garlic, Onions, Cauliflower, ginger, turnips, and jicama, white corn, turnips, Shallots, White potatoes, parsnips, mushrooms, kohlrabi, Jerusalem artichoke, White peaches, and White nectarines.

Blue / Purple Foods: These colorful foods get their bright hue from anthocyanins, which have been linked with antioxidants and anti-aging properties in the body. Blue and purple foods help promote bone health and have been shown to lower the risk of some cancers, improve memory, and increase urinary-tract health. The main benefit of blue and purple foods is increased circulation and microcirculation. A few of our favorite blue/purple foods are:   

Blueberries, Blackberries, Plums, Eggplant, black currants, dried plums, elderberries, Purple figs, purple grapes, raisins, purple asparagus, purple cabbage, Purple carrots, Black salsify, purple-fleshed potatoes, and purple Belgian endive. 13

“Let food be thy medicine and medicine be thy food.”

Fiber & Fatty Acids Fiber Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. 

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Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Without enough fiber in your diet, you will have irregularity, constipation, and sluggishness. Insufficient fiber can also increase your risk of colon cancer, as well as other serious health issues. For healthy adults, the USDA recommends 14 grams of fiber for every 1,000 calories consumed. Fruit, vegetables, nuts, seeds and pulses are all good sources of fiber. Fiber helps to move stool through your digestive tract and colon, it actually helps to prevent colon cancer as it keeps your colon clean and healthy. Other health benefits of fiber include reducing the incidence of heart disease, lowering cholesterol, blood pressure, glucose levels and inflammation, and even weight loss.

Omega-3 Fatty Acids The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats and n-3 fats). These are essential fats—the body can’t make them from scratch but must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables. Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, other seafood’s including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. 14

“Let food be thy medicine and medicine be thy food.”

Anti-Inflammatory Foods Inflammation is a vital part of the body's immune response. It is the body's attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. Without inflammation, wounds would fester and infections could become deadly. Saturated and Trans fatty acids cause inflammation and increase risk factors for obesity, diabetes and heart conditions. Green Leafy Vegetables: Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids.

Bok Choy: Bok choy is an excellent source of antioxidant vitamins and minerals. Studies show that there are over 70 antioxidant phenolic substances in Bok choy.

Celery: Celery includes both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease.

Broccoli: Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right.

Blueberries: The antioxidants in blueberries protect the body from oxidative stress and reducing inflammation.

Pineapple: Pineapples are high in vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation it is known to be an anti-inflammatory food.

Salmon: Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications

“Let food be thy medicine and medicine be thy food.”

Anti-Inflammatory Foods Inflammation is a vital part of the body's immune response. It is the body's attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. Without inflammation, wounds would fester and infections could become deadly. Saturated and Trans fatty acids cause inflammation and increase risk factors for obesity, diabetes and heart conditions. Bone broth: Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.

Walnuts: Walnuts are rich in omega-3 fats and contain higher amounts of antioxidants than most other foods. Eating walnuts may improve brain health while also helping to prevent heart disease and cancer.

Coconut oil: Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil.

Chia seeds: Chia are an antioxidant, anti-inflammatory powerhouse, containing essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals including sulphur, iron, iodine, magnesium, manganese, niacin, thiamine.

Flaxseeds: Flaxseeds provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Flaxseeds should be grinded to ensure the digestive tract has easy access to their many benefits.

Turmeric: Turmeric’s primary compound, curcumin, is its active anti-inflammatory component.

Ginger: Ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.

Beets: Beets: repair cells and add high levels of inflammation-fighting potassium and magnesium. 16

“Let food be thy medicine and medicine be thy food.”

Why is it bad? Sugar Sugar--Table sugar consists of two molecules, which separate in your gut: fructose and glucose. Glucose travels throughout your body and fuels your muscles and brain. But fructose goes straight to your liver, where all sorts of problems result. Your liver turns this fructose into liver fat, which causes a slew of metabolic problems. The Problem is not the SUGAR, the problem is how much sugar that we are eating.

The American Heart Association recommends that people have no more than 37.5 grams or 9 teaspoons a day. 1. Teeth - Added Sugar Contains No Essential Nutrients and is bad for Your Teeth 2. Liver - Added Sugar is High in Fructose, Which Can Overload Your Liver Overloading The Liver With Fructose Can Cause Non-Alcoholic Fatty Liver Disease 3. Diabetes - Sugar Can Cause Insulin Resistance, a Stepping Stone Towards Metabolic Syndrome, and Diabetes. The Insulin Resistance Can Progress to Type II Diabetes 4. Cancer – Sugar does not cause cancer but cancer feeds off of sugar 5. Weight - Due to its Effects on Hormones and the Brain, Sugar has Unique FatPromoting Effects. Sugar is a Leading Contributor to Obesity in Both Children and Adults. 6. Addictive - Because it Causes Massive Dopamine Release in The Brain, Sugar is Highly Addictive and has been found to be more addictive than cocaine! 7. Aging - Can cause arthritis and aging. 8. Heart Disease - Large amounts of sugar raise your Cholesterol and can give you Heart Disease 9. Lowers Immunity - Sugar lowers your immunity and robs your bones of minerals

10.

Eyesight - Weakens eyesight 17

“Let food be thy medicine and medicine be thy food.”

Why is it bad? Soda Soda--is a drink that typically contains carbonated water, a sweetener, and a natural or artificial flavoring. The sweetener may be sugar, high-fructose corn syrup, fruit juice, sugar substitutes (in the case of diet drinks), or some combination of these. 1. Soda - A single can of soda contains the equivalent of 10 teaspoons of sugar. This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Over time, this can lead to diabetes or insulin resistance, not to mention weight gain and other health problems. 2. Phosphoric Acid - Soda contains phosphoric acid, which interferes with the body’s ability to absorb calcium and can lead to osteoporosis, cavities and bone softening. Phosphoric Acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption. 3. Artificial Sweeteners - In diet sodas, aspartame is used as a substitute for sugar, and can actually be more harmful. It has been linked to almost a hundred different health problems including seizures, multiple sclerosis, brain tumors, diabetes, and emotional disorders. 4. Caffeine – Most sodas contain caffeine, which has been linked to certain cancers, breast lumps, irregular heartbeat, high blood pressure, and other problems. 5. The Water– The water used in soda is just simple tap water and can contain chemicals like chlorine, fluoride, and traces of heavy metals. 6. Obesity– Harvard researchers have recently positively linked soft drinks to obesity. 7. Extra Fructose– Sodas contain High Fructose Corn Syrup, which obviously comes from corn. The process of making High Fructose Corn Syrup involves traces of mercury, which causes a variety of long-term health problems. 8. Lack of Nutrients– There is absolutely no nutritional value in soda whatsoever. Not only are there many harmful effects of soda, but there are not even any positive benefits to outweigh them. Soda is an unnatural substance that harms the body. 9. Dehydration– Because of the high sugar, sodium and caffeine content in soda, it dehydrates the body and over a long period of time can cause chronic dehydration. 10. Bad for the teeth– Drinking soda regularly causes plaque to build up on the teeth and can lead to cavities and gum disease. 11. Dementia - Sugar Consumption is linked to an Increased Risk of Dementia. The most common form is Alzheimer’s disease. 18

“Let food be thy medicine and medicine be thy food.”

Why is it bad? Fast Foods

Fast Foods--Fast food is a type of mass-produced food that is prepared and served very quickly, was first popularized in the 1950s in the United States, and may be relatively lesser in nutritional value compared to other foods and dishes Food is fuel for your body. It has a direct impact on how you feel as well as on your overall health. Not all fast food restaurants are bad, but in many cases, it’s highly processed and contains large amounts of carbohydrates, added sugar, unhealthy fats, and salt (sodium). Weight Gain and Obesity Typical fast food meal are extremely high in fat and calories. Weight gain occurs when you consume more calories than you burn in a day. Type 2 Diabetes The 2004 study noted that regularly eating fast food doubles your chance of developing insulin resistance, which heightens the risk of developing type 2 diabetes. Cardiovascular Conditions Higher densities of fast food restaurants are linked to a greater risk of cardiovascular health problems. If you have more than 50 grams of fat in a meal your attires will constrict (tighten) up to at least 4 hours which could cause a heart attack. Shorter Life Span Fast food is associated with an increased risk of death even after ruling out deaths due to cardiovascular conditions. In its 2005 study, the Canadian research team noted that regions high in fast food restaurant density are 2.52 times more likely to be extremely high in all-cause mortality.

“Let food thymedicine medicine and and medicine food.” “Let food bebethy medicinebebethy thy food.”

Why it bad? BMIisChart Junk Foods

Junk Foods--Food that has low nutritional value, typically produced in the form of packaged snacks needing little or no preparation. 

Memory - Junk food diet could also affect your brain’s synapses and the molecules related to memory and learning, according to a study published in the journal Nature. Rats fed a steady diet with over half the calories from fat (similar to a junk food diet) for just a few days had trouble completing a maze they had previously mastered in a 2009 study.

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Heart Disease - Junk food items are loaded with saturated fats and Trans fats that directly increase triglyceride and bad cholesterol (LDL) levels in the blood, contributing to plaque formation and heart disease.

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Liver - Junk food consumption over a period of time can have a similar harmful effect on the liver as alcohol consumptions does.

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Cancer - It increases your risk of cancer: Lack of fiber is the main reason why junk food consumption is linked to an increased risk of cancers of the digestive system.

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Depression - A study published in the journal Public Health Nutrition showed that eating commercial baked goods (donuts, croissants, cookies…) and fast food (pizza, hamburgers, and hot dogs) may be linked to depression.

“Let food be thy medicine and medicine be thy food.”

Natural Ways to Help Detoxify the Body If you're ready to get healthy the first thing you need to do is detox your body. Detoxification means cleaning the blood. This is done by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. Detoxing assists and improves what our bodies are trying to do naturally. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health. Some doctors suggest that we should detox at least once a year. Regular detoxing helps strengthen immune system functioning and fights off infection. 

Chlorella, a single-celled, micro-algae, is one of the most powerful detoxification tools to eliminate accumulated toxins, including mercury, in your body.

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Lemons are a great source of vitamin C, which is known to help the body detox and burn fat.

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Leafy greens boost chlorophyll levels in the digestive tract, which helps the body get rid of environmental toxins like smog and herbicides.

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Goji Berries are ideal in your favorite smoothies, shakes, juices and protein drinks.

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Spirulina contains chlorophyll which is used for “detoxification” by helping remove toxins such as heavy metals and other pollutants from the blood.

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Artichokes! Artichokes help the liver function at its best, which in turn will help your body purge itself of toxins and other things it doesn’t need to survive.

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Beets! The fiber in beets helps increase the production of antioxidant enzymes in the liver, which helps the liver and gallbladder eliminate bile from the body.

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Ginger and Garlic! Ginger and garlic are good friends to the liver because they help it get rid of free radicals that are built up in the body.

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Green Tea! Green tea is richer in antioxidants than white, black, and oolong teas, even though they all come from the same plant.

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Collard greens! Collard greens increase bile acid binding, which makes it easier for bile to bind to large lipid molecules and pull them apart.

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Fennel! Fennel is also high in fiber but low in calories—an ideal cleanse food. 21

“Let food be thy medicine and medicine be thy food.”

Natural Ways to Help Detoxify the Body 

Wheat Grass! Wheat grass is a vitamin and mineral-rich grass commonly served in powder or juice form.

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Asparagus! It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts.

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Grapefruit! Grapefruit increases the natural cleansing processes of the liver, it contains over 70 mg of glutathione, a protein that boosts the production of liver detox enzymes.

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Water! Water is important for all of your organs, and for flushing toxins out of your body.

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Turmeric! It’s said that you can do a detox using just turmeric tea, and drinking it for a week straight along with a healthy diet.

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Seaweed! Sea vegetables contain sodium alginate (algin), which absorbs toxins from the digestive tract.

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Olive Oil! Extra virgin olive oil provides powerful antioxidant protection against toxins that cause oxidative stress and damage to the liver.

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Lemongrass! Lemongrass is most often used as a tea for detoxing

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Pomegranates are the perfect way to boost a natural detox die. Pomegranates are packed with healthy and healing antioxidants, which can help the body fight disease and boost the immune system.

Foods to avoid during your detox           

Red meat, chicken, turkey and any meat products like sausages and burgers Milk, cheese, eggs, cream Butter and margarine Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or bread crumbed foods, etc Crisps and savory snacks including salted nuts Chocolate, sweets, jam, and sugar Processed foods, ready meals, ready-made sauces, and takeaways Alcohol Coffee and tea Pickles, shop bought salad dressing, mayonnaise Salt 22

Nutritional benefits of Vitamins and Minerals PREVENTION BEATS CURE

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. “When the body is in trouble, we must find and eliminate the cause, not medicate the symptom” ~ Nina Leavins ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Vitamin/Mineral

Found in

What it does

Vitamin A (Retinol or Beta-carotene)

Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.

Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).

Vitamin B1 (Thiamine)

Whole grains, cereals, and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork, and eggs.

Promotes healthy functioning of the nerves, muscles, and heart. Metabolizes carbohydrates.

Vitamin B2 (Riboflavin)

Organ meats, enriched bread and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.

Metabolizes carbohydrates, fats, and proteins, produces hormones; promotes eye and skin health.

Vitamin B3 (Niacin)

Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.

Metabolizes carbohydrates and fats; helps to function the digestive system; maintains healthy skin.

Vitamin B5 (Pantothenic Acid)

Organ meats, yeast, raw vegetables, eggs and dairy products.

Produces hormones and maintains body's immune system.

Vitamin B6 (Pyridoxine)

Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products

Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.

Vitamin B12 (Cyanocobalamin)

Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.

Builds genetic material of cells and produces blood cells.

Vitamin C (Ascorbic Acid)

Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.

An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels.

Vitamin D (Cholecalciferol)

For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel, and salmon.

Builds strong bones and teeth and maintains the nervous system.

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Vitamin/Mineral

Found in

What it does

Vitamin E (Tocopherol)

Vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.

Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis.

Vitamin H (Biotin)

Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.

Metabolizes proteins and carbohydrates; breaks down fatty acids.

Vitamin K

Dark green leafy vegetables, eggs, cheese, pork and liver.

Promotes normal blood-clotting.

Vitamin M (Folic Acid)

Vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.

Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.

Calcium (Ca)

Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice.

Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.

Whole wheat and other whole grains and molasses. Vegetables, broccoli, garlic, grapes, and green beans.

An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.

Copper (Cu)

Organ meats, shellfish, whole-grain products, legumes and dried fruits.

Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.

Fluoride (F)

Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay.

Promotes bone and tooth formation; prevents tooth decay.

Chromium (Cr)

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Vitamin/Mineral Iodine (I2)

Iron (Fe)

Magnesium (Mg)

Manganese (Mn)

Found in Saltwater fish, shellfish, sea kelp and iodized salt.

What it does Help produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.

Iron is poorly absorbed from food. The richest sources are red meat and organ meats; other sources include whole-wheat products, shellfish, nuts and dried fruit. Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements.

Help produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress.

Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products.

Builds bones and teeth; involved in functioning of muscular, nervous systems, heart and circulatory system.

Tea, green vegetables, legumes, oats and rice.

Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.

Molybdenum (Mo)

Dairy products, legumes, whole-grain cereals and organ meats.

Involved in enzyme activities.

Phosphorus (P)

Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice.

Builds bones and teeth.

Potassium (K)

Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish.

Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids.

Selenium (Se)

Sodium (Na)

Zinc (Zn)

Whole-grain cereals, fish and shellfish, meat and dairy products. Naturally in many foods and is added to many prepared foods. Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. 26

An antioxidant helps protect cells and tissues from damage by free radicals; may also protect against some cancers. Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm. Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Vitamins 1 Vitamin A (Retinol) Functions Deficiency Signs Food Sources

Good for the eyes, growth, taste and appetite. Loss of night vision (night blindness). Carrots, cod liver oil, liver, green leafy vegetables, yellow fruits, enriched margarine, milk and egg yolks.

2 Vitamin B1 (Thiamine) Functions Deficiency Signs Food Sources

Helps the muscles, nervous system, heart, digestive system and nerve tissues damaged by alcoholism. Confusion, off-balance, tingling in the extremities, poor concentration, appetite loss and exhaustion. Egg yolk, yeast, cereal, liver, red meat, wheat germ and nuts.

3 Vitamin B2 (Riboflavin) Functions Deficiency Signs Food Sources

Hair, skin nails, growth, proper metabolism of fat, protein and carbohydrates, the eyes and sensitive oral areas. Itching of the lips, eyes, throat, nose and mouth. Can also show up as cracking in the lip corners. Green leafy vegetables, milk, cheese, yeast, fish and liver.

4 Vitamin B6 (Pyridoxine) Functions Deficiency Signs Food Sources

Prevents issues with nerves, skin problems, increases proper absorption of carbohydrates and protein. Inflammation of the skin Chicken, pork, bananas, fish, dry beans and whole grains.

5 Vitamin B12 (Cobalamin) Functions Deficiency Signs Food Sources

Formation of red blood cells and nerve tissue. Anemia, fatigue, memory issues, numbness and tingling. Fortified cereals, eggs, milk, cheese, poultry, shellfish, liver and red meat.

6 Vitamin C (Ascorbic Acid) Functions

Wound healing, protection from viral and bacterial infections, immune system support, prevention of scurvy, cell lifespan and lowering cholesterol.

Deficiency Signs Food Sources

Poor wound healing, fatigue and gum bleeding. Green leafy vegetables, citrus fruits, berries, peppers, potatoes, kiwi fruit, cauliflower and tomatoes. 27

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Vitamins 7 Vitamin D Functions Deficiency Signs Food Sources

Strong teeth and bones. Weak bones (osteomalacia), rickets in children and unhealthy teeth. Cod liver oil, sun exposure (our body can make some of the vitamin D we need from the sun on the skin), salmon, tuna, herring and vitamin D fortified milk products.

8 Vitamin E (Tocopherol) Functions Deficiency Signs Food Sources

Powerful antioxidant that serves to clear the body of toxins. Fertility issues and muscle weakness. Nuts, soy beans, broccoli, vegetable oil, eggs, whole grain products, spinach and sprouts.

9 Vitamin H (Biotin) Functions Deficiency Signs Food Sources

Strong hair and nails, keeping blood sugar levels stable and helping metabolism react to changes in the body. Fatigue, loss of hair, muscle weakness and pain, poor appetite, depression and nausea. Yeast, meat, milk, liver, peanuts, egg yolks, soybeans and cereal.

10 Vitamin K Functions Deficiency Signs Food Sources

Assists with blood clotting after injury, wound healing, protects bones from osteoporosis and may protect against cancer. Bleeding gums, easy bruising, anemia, nose bleeds and increase menstrual bleeding in females. Milk, cheese, egg yolks, kale, collard greens, all green leafy vegetables, Brussels sprouts, cauliflower, broccoli, sprouts, a few of the fruits and liver.

11 Folic Acid Functions Deficiency Signs Food Sources

When taken within the first three months of pregnancy can assist with cleft lip, cleft palate and spinal Bifida prevention helps to build healthy red blood cells. Anemia, red tongue and fatigue from anemia. Egg yolks, carrots, yeast, liver, apricots, pumpkin, melon, rye, avocado, beans, whole wheat products and green leafy vegetables.

“Let food be thy medicine and medicine be thy food.” The body needs essential vitamins and minerals that are best obtained by eating a variety of foods from a balanced diet.

Minerals 1 Calcium Functions

Teeth and bone strength, muscle contractions, blood clotting and nerve functions. Brittle bones, unhealthy teeth, muscle spasms (tetany). Milk, yogurt, butter, cheese, green leafy vegetables.

See yourself as the Healthy Man Cooking!

Deficiency Signs Food Sources

2 Iron Functions Deficiency Signs Food Sources

Building up red blood cells, building white blood cells, strengthening the immune system and muscle function. Poor concentration, fatigue, and increased irritability. Red meat, egg yolks, oily fish, green leafy vegetables, whole wheat and grains.

3 Magnesium Functions Deficiency Signs Food Sources

Muscle function, healthy teeth, energy conversion of foods we eat, bone strength, cell repair, body temperature regulation. Muscle cramping and spasms, weak bones and increased risk of diabetes, high blood pressure and heart disease. Nuts, whole grains and green leafy vegetables.

4 Zinc Functions Deficiency Signs Food Sources

Promotes immune system health, helps the body breakdown and use carbohydrates, fats and proteins. Skin, throat and eye lesions, poor sense of smell and taste. Poor wound healing and hair loss. Diarrhea and pediatric growth issues. Brown rice, shellfish, meat, milk and whole grains.

Nutritional benefits of Superfoods PREVENTION BEATS CURE

“The therapist must believe it more, but the patient must want it more…”

“Let food be thy medicine and medicine be thy food.” Hippocrates

List of Superfoods Superfoods: A non-medical term popularized in the media to refer to foods that can have healthpromoting properties such as reducing one's risk of disease or improving any aspect of physical or emotional health.

Wheatgrass

Wheatgrass is a nutrient-rich type of young grass in the wheat family. It's sold as a dietary supplement in tablet, capsule and liquid forms. The benefits: 

Wheatgrass provides a concentrated amount of nutrients, including iron; calcium; magnesium; amino acids; chlorophyll; and vitamins A, C, and E. Helps with Digestion and Blood Related Problems. Increases red blood-cell count; cleanses the blood, organs, and gastrointestinal tract; simulates metabolism. Recharges dying cells and darken graying hair while having a youthful effect on your skin. Cleanse the colon and restore acidity to healthy levels. And so much more!

  

Alfalfa Grass s

In the Middle East, alfalfa is known as the “father of all herbs.” It is one of the most nutritious plants on earth and its leaves are rich in calcium, magnesium, potassium, beta-carotene, vitamins A, B-12, C, D, E, and K. The Benefits:    

Barley Grass s

Barley grass is the leaf of the barley plant, as opposed to the grain. Barley grass is sprouted from barley seeds and is best consumed by juicing the grass sprouts. The Benefits:     

Spirulina s

Rich in minerals and nutrients Has 8 essential amino acids Alkalizes and detoxifies the body (especially the liver!) A natural anti-fungal

Barley Grass include relief from ulcerative colitis Prevention and treatment of cancer Strengthens the immune system, cleansing, and detoxification of the body. Protection from radiation and cellular damage Ability to fight addiction and regenerate damaged cells and tissues.

Spirulina is 100% natural and a highly nutritious micro salt water plant. It’s a dark green algae that grows on the surface of lakes. The Benefits:    

60 percent protein, as well as many important amino acids Antioxidants Essential minerals, such as calcium and iron Spirulina is extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system.

Chlorella

A single-celled, water-grown micro-algae, chlorella is widely known as a powerful "superfood" supplement with extraordinary nutrient density. Chlorella is a powerful detoxification aid for heavy metals and other pesticides. The Benefits:    

Hemp Seeds

Chlorella Will Improve Your Digestive System Chlorella Shown To Be Helpful in Fighting Cancer Chlorella is Alkaline and Helps Balance Your Body's pH Chlorella Normalizes Blood Sugar and Blood Pressure

Hemp is a commonly used term for high-growing varieties of the Cannabis plant and its products, which include fiber, oil, and seed. Hemp is refined into products such as hemp seed foods. The Benefits:    

Goji berries

Hemp seeds are high in magnesium, which makes them a natural weapon against stress. Hemp seeds contain high amounts of omega-3 fatty acids, good for the brain. Hemp seeds help prevent inflammation, cognitive decline that may lead to Alzheimer’s Hemp is one of the best plant-based sources of iron that the body can easily digest.

The goji berry, also called the wolfberry, is a bright orange-red berry that comes from a shrub that's native to China. Goji berries are a type of fruit often used to boost health. Frequently consumed as a whole food, they're said to enhance energy, stimulate the immune system, and stave off a host of health problems. The Benefits:    

Seaweed

Goji berries can be used to treat eye, liver, and kidney ailments. Goji berries are high in vitamin C and fiber, and they are a good source of iron and vitamin A. Goji berries could help lower blood sugar and blood pressure. Better athletic performance, quality of sleep, and weight loss.

A green, brown, or dark red plant that grows in the sea or on land very close to the sea. Sea-grown vegetables are packed with omega-3 fatty acids, which may prevent sudden heart attack and stroke. The Benefits:    

Excellent at regulating and purifying our blood High in Calcium Seaweed provides a source of vitamin K, a fat-soluble nutrient. High in nutrients, low in calories

Flax seeds

Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. The benefits:

Raw Cacao Powder

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Consuming flaxseed may help protect against prostate, colon, and breast cancers.

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Flaxseed is thought to prevent the growth of cancerous cells because its omega-3 fatty acids disrupt malignant cells from clinging onto other body cells.

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Adding flax seeds to your diet can naturally reduce cholesterol levels.

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Flax seeds benefit the skin, nails, and hair by providing essential fats as well as b-vitamins.

Cacao beans are seeds of the Theobroma cacao tree, a small evergreen tree grown in Mexico and South America. Cacao beans are roasted and ground to produce cocoa and, after further processing, are the basis of chocolate. The Benefits:    

Chia seeds

Cacao may improve cognitive function and the flow of blood to the brain. Cacao is a natural mood booster because it stimulates the release of endorphins and serotonin in the brain. Cacao is one of the richest food sources of magnesium. Magnesium supports everything from cardiovascular function to bone health. Cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.

Salvia hispanica, commonly known as chia, is a species of flowering plant in the mint family, Lamiaceae, native to central and southern Mexico and Guatemala. The Benefits:    

Maca Powder

Help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Maca is a turnip-like vegetable that grows at altitudes at and above 13,000 ft (3200 m) in the Andes. Traditionally, Maca root is ground into a powder and eaten as a staple food to help improve fertility, to boost stamina and to provide a nutritional boost. The benefits: 

Maca is widely used to promote the sexual function of both men and women. It serves as a boost to your libido and increases endurance.

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It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases.

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Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

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Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. 33

Lucuma

Lucuma is a super nutritious Peruvian fruit that contains beta carotene, iron, zinc, vitamin B3, calcium, and protein. The Benefits:

   

Mesquite

Lucuma is iron-rich – Iron improves the transportation of oxygen into cells Lucuma is full of fiber, which can help the digestive system work properly. This super fruit can also prevent colds, flu, and other viral or bacterial diseases Lucuma aids in digestion, muscle development, the regulation of stress and sex hormones.

Mesquite is high in protein, low on the glycemic index, and a good source of soluble fiber, meaning it digests relatively slowly and does not cause spikes in blood sugar. The Benefits:    

Vanilla

Maybe an effective blood sugar stabilizer. Shown to provide high levels of zinc. Zinc is an essential part of the body’s immune system. The high fiber content is beneficial to the digestive system. May prevent and fight headaches and migraines.

Vanilla is a flavor derived from orchids of the genus Vanilla, primarily from the Mexican species, vanilla.

flat-leaved

The Benefits:    

Cinnamon

Vanilla extract had powerful liver-protective abilities, as well as anti-inflammatory abilities. Vanilla oil neutralizes free radicals and protects the body from wear and tear. Vanilla can effectively reduce infections, fevers and even fight some forms of cancer. Vanilla stimulates the secretion of certain hormones like testosterone and estrogen which help bring about normal sexual behavior.

Cinnamon is a spice that comes from the branches of wild trees that belong to the genus "Cinnamomum" - native to the Caribbean, South America, and Southeast Asia. The Benefits:    

Researchers discovered that cinnamon may help prevent Alzheimer's disease. Cinnamon may help stop the destructive process of multiple sclerosis (MS) Cinnamon can be used to help treat erectile dysfunction, vomiting, diarrhea, infections and the common cold. Cinnamon may lower blood sugar in people with type 1 or type 2 diabetes and improves Glucose and Lipids of People With Type 2 Diabetes. 34

Turmeric

Turmeric, an orange-colored spice imported from India, is part the ginger family. and one of the healthiest ways to add flavor and color The Benefits:

   

Coconut Oil

Turmeric is known to improve brain function and lower risk of brain diseases Turmeric can help prevent even treat cancer Turmeric may be useful in preventing and treating Alzheimer’s disease Turmeric contains more than two dozen anti-inflammatory compounds, which helps the body fight foreign invaders and also has a role in repairing the damage.

Coconut oil, or copra oil, is an edible oil extracted from the kernel or meat of mature coconuts harvested from the coconut palm. It has various applications as food or in cosmetics. The Benefits:    

Bee Pollen

Improves Memory and brain function and is a proven Alzheimer’s Disease natural treatment Prevents Heart Disease and High Blood Pressure Coconut oil has been known to clear up and heal urinary (UTI) and kidney infections. Prevents Gum Disease, tooth Decay and reduces inflammation and arthritis.

Bee pollen consists of plant pollens collected by worker bees, combined with plant nectar and bee saliva. The Benefits:

   

Prevents and inhibits the growth of mutated cells that lead to diseases such as cancer Relieves the symptoms of Type 2 diabetes by restoring mineral and energy deficiencies Alleviates asthma and allergy symptoms by reducing histamines within the body Combats fatigue, depression, and sleep disorders through its natural supply of “neuro-nutrients”

Nutritional benefits of Fruits PREVENTION BEATS CURE

Fruits and vegetables contain an unparalleled array of nutritional elements that offer numerous health benefits for our bodies. And, the thousands of nutrients found in fruits and vegetables work together in ways that science is just beginning to explore. “Get off the Medical System and onto the Self Care System” ~ Nina Leavins ~

“Let food be thy medicine and medicine be thy food.” Hippocrates 36

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Fruits

Apples: A good source of boron, a trace mineral that affects the electrical activity of the brain, increasing mental alertness and boosting estrogen in postmenopausal women. Help reduce cholesterol and contain many cancerfighting phytochemicals. High in fiber.

Cherries: Source of Vitamin C. Help Relieve Pain of Arthritis and Gout. Cherries also help eliminate migraine headaches, help maintains optimum brain functioning, help fight cancer and improve the way you sleep.

Oranges: Contain every class of cancer inhibitor known, like beta carotene, terpenes, and flavonoids. Rich in Vitamin C. May help wards off asthma attacks, bronchitis, breast cancer, stomach cancer and gum disease.

Papayas: A rich source of papain and boron. Contains powerful antioxidants, vitamin C, and beta-carotene. Source or vitamin A and potassium. Helps digestion.

Peaches: Peaches are the rich source of multivitamins and minerals. They have vitamins including A, C, E, and K. Peaches also contain boron which aids in calcium absorption. Peaches are a rich source of beta-carotene that improves vision health by increasing circulation of blood in all body parts. It’s a toxin cleanser that reduces kidney related diseases and lessens the risk of ulcer.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Fruits

Pineapples: High in manganese, making it good for preventing osteoporosis and bone fractures. High in bromelain, which is a protease with antiinflammatory, anti-edema properties. Aids digestion. Helps dissolve blood clots. Antibacterial, antiviral.Helps menopause.

Strawberries: cardiovascular support and prevention of cardiovascular diseases, improves regulation of blood sugar, with decreased risk of type 2 diabetes, and prevents a number of cancer types including breast, cervical, colon, and esophageal cancer.

Honey Dew Melons: Honeydew is beneficial for strong teeth and bones and for people suffering from high blood pressure because they are rich in potassium and water. One cup of cubed honeydew provides 34 percent of the recommended daily intake of vitamin C. Honeydew takes away toxins from the body and improves the function of nervous system.

Plums: One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk. Plums help you control your blood sugar and reduce the risk of type 2 diabetes. Prunes not only keep your bowels regular but they can help neutralize cell-damaging free radicals that affect your memory.

Bananas: Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. A banana a day may help to prevent high blood pressure, absorb calcium and protect against atherosclerosis.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Fruits

Mangoes: Mangoes protect against colon, breast, leukemia and prostate cancers. One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes. Mangos contain over 20 different vitamins and minerals. Mangoes fight cancer, Keeps Cholesterol in check, Strengthens your Immune, Helps in Digestion and aids in concentration and memory.

Watermelons: Watermelons reduce the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer. It soothes sore muscles and is good for your heart. Watermelons may also improve male erectile function.

Grapes: Grapes repair brain-damaging plaques and free radicals, which have been linked to Alzheimer’s disease. Protects your skin from cancer, improves brain power, fights diabetes and supports muscle recovery. Grapes may prevent cancer by stopping the growth of cancerous cells or by removing potential carcinogens from your body.

Grapefruits: Grapefruit helps in losing weight, prevents arthritis, works as an antiseptic and helps lower cholesterol levels. Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections.

Cranberries: Strong antibiotic and antiviral. Removes poisons and infectious bacteria from cells lining the bladder and urinary tract helps prevent bladder infections. Help you to avoid gingivitis, gum disease, cavities and plaque buildup. Internal organs will also be able to function longer without problems. Cranberries can also help to improve your memory.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Fruits

Cantaloupes: Prevents cardiovascular disease, reduces stress and promotes the health of your lungs. Cantaloupes are a great source of vitamin A which promotes healthy eyesight. High amounts of vitamin A on a daily basis reduced the risk of developing cataracts by as much as 40%.

Blueberries: Blueberries are among the highest anti-oxidant value fruits. Blueberries help lower blood sugar levels and control blood-glucose levels in type-II diabetes. Blueberries may improve motor skills and reverse the short-term memory loss that comes with aging and age-related diseases such as Alzheimer’s. Blueberries can improve nighttime vision, promote quicker adjustment to darkness and promote faster restoration of visual clarity after exposure to glare.

Pears: Pears are one of the highest fiber fruits. Pears reduce the risk of breast cancer, heart disease, and type 2 diabetes. The skin of pears helps prevent cancer and artery damage that can lead to heart problems. Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly. Pears prevent skin damage and promote healthy and nourished hair.

Kiwifruit: Kiwifruit can help improve the function of your immune system. Kiwi packs way more vitamin C than oranges, almost one and a half times more. Vitamin C has been known to boost the immune system, fight infection and repair and regenerate certain body tissues. Kiwi contains Potassium, Vitamin C, Fiber, Vitamin E,

Raspberries: Raspberries are low in calories and saturated fats but are a rich source of dietary fiber and antioxidants. They have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases. Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium.

Nutritional benefits of Vegetables PREVENTION BEATS CURE

“Life is too short not to eat raw and it's even shorter if you don't.” ~Marie Sarantakis ~

“Let food be thy medicine and medicine be thy food.” Hippocrates 41

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Vegetables

Beets: High in folic acid, an antidepressant. Contains iron, calcium, potassium. Enhances liver and gallbladder function builds blood corpuscles and cells. Stimulates lymph glands.

Broccoli: Contains many anticancer substances such as beta carotene, vitamin C, and indoles, helps keep cholesterol levels steady and protect the heart. Contains as much calcium per serving as milk. Antiviral activity. A super source of chromium, which helps regulate insulin and blood sugar. Speeds up the removal of estrogen which suppresses breast cancer. Antiulcer.

Cabbage: Contains numerous antioxidants. Thought to help block breast cancer and suppress the growth of tumors. In studies, eating cabbage more than once per week cut colon cancer odds 66%.Helps speed up estrogen and metabolism. Anticancer, antiulcer, antibacterial, antiviral.

Carrot: A super food source for beta carotene, a powerful anticancer, arteryprotecting, immune-boosting, infection-fighting antioxidant. Fights heart and eye disease. A carrot per day cuts stroke rates in women by 68%.

Kale: Powerful disease-fighting vegetable. A rich source of many antioxidants. Superfood source for beta carotene, indoles, 50% more calcium than milk. Powerful cancer disease fighter.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Vegetables

Spinach: Food is most eaten by people who don’t get cancer. Rich source of antioxidants and cancer antagonists. Rich in fiber. Lowers blood cholesterol.

Tomatoes: Tomatoes are the most important non-starchy vegetable in the American diet. A rich source of lycopene. A powerful antioxidant linked to lower rates of skin, pancreatic, stomach, bladder, prostate, and cervical cancer. A diet rich in tomato-based products may help reduce the risk of pancreatic cancer.

Turnip: Turnip is a great source of minerals, antioxidants, and dietary fiber. It is also a low-calorie vegetable – a 100 gram serving only has 28 calories. The leafy green tops are more nutritionally dense than the crunchy white roots. They are rich in free radical-scavenging antioxidants like vitamins A and C, carotenoids, xanthan, and lutein.

Green Peas: Fresh pea pods are an excellent source of folic acid. Green Peas prevents stomach cancer, promotes healthy bones, prevents constipation, prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis, and candida.

Eggplant: Eggplant is a very good source of dietary fiber, vitamin B1 and copper. It is a good source of manganese, vitamin B6, niacin, potassium, folate and vitamin K. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Vegetables

Cucumbers: Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminates toxins. The skin contains a good amount of vitamin C. They reduced the risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer. Cucumbers can even kill the bacteria in your mouth responsible for causing bad breath.

Cauliflower: Cauliflower prevents bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. Regular cauliflower consumption can help decrease the risk of inflammation-mediated diseases such as arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis. Helps clean your digestive system

Lettuce: Lettuce is a rich source of vitamin A with six leaves providing more than 100% of your DV (daily value) of vitamin A. It helps in keeping your skin healthy as you age. It contains a good 20 per cent of proteins

Onions: Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers. Onions assist in regulating blood sugar. Raw onion encourages the production of good cholesterol (HDL) It is an immediate cure for fever, common cold, cough, sore throat, allergies.

Green Peppers: Green Peppers contain plenty of vitamin C, which powers up your immune system and keeps skin youthful. Green Peppers reduce ‘bad’ cholesterol, controls diabetes, brings relief from pain and eases inflammation. Bell peppers also contain vitamin B6, which is essential for the health of the nervous system and helps renew cells.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Vegetables

Sweet Potatoes: Sweet Potatoes are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. They contain iron and Vitamin D which is critical for the immune system. Sweet potatoes are a good source of mag-nesium, which is the relaxation and anti-stress mineral

Parsley: Anticancer due to its high concentrations of antioxidants, e.g. monoterpenes, phthalides, polyacetylenes. Help neutralize carcinogens in tobacco smoke. Has diuretic activity. May reduce plaque in arteries and help prevent unhealthy blood clotting. Rich source of folic acid. Good for the heart and immune system. Lowers blood pressure.

Butternut Squash: Squash is low in fat and contains a healthy amount of antiinflammatory omega-3 fats. Butternut Squash boost your immune system and is great for eye health. Butternut Squash helps in the prevention of prostate, colon, lung & breast cancers.

Asparagus: Asparagus is a very good source of fiber, folate, and vitamins A, C, E and K. It may help our brains fight cognitive decline. It contains a number of anti-inflammatory compounds

Avocado: Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Avocados can regulate your blood pressure. Avocados help your body absorb the nutrients from other foods.

Radish: A Radishes are very good for the liver and stomach, and it acts as a powerful detoxifier too. That means that it purifies the blood and eliminating toxins and waste. It is extremely useful in treating jaundice because it removes bilirubin and also keeps its production at a stable level.

Nutritional benefits of Supplements PREVENTION BEATS CURE

“The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison” ~ Ann Wigmore ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

List of Supplements Dietary supplement: A dietary supplement is intended to provide nutrients that may otherwise not be consumed in sufficient quantities. The minerals in our soil have been depleted since 1938 so we need organic foods or supplements to make sure we get our daily essential nutrients.

Multivitamins Multivitamins are a combination of vitamins and minerals that are necessary for overall health and well-being. The body is a masterpiece of chemical reactions, each demanding specific nutrients to work properly. By ensuring that all of these nutrients are present, the body can function optimally, developing the feelings of energy, strength, and health. Many times, multivitamins contain more than just the required vitamins and minerals, also incorporates a multitude of herbs and antioxidants to promote health and wellness.

Vitamin D

Fish oil

Probiotics

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D is used for preventing and treating rickets, a disease that is caused by not having enough vitamin D (vitamin D deficiency). Vitamin D is also used for treating weak bones (osteoporosis), bone pain (osteomalacia), bone loss in people with a condition called hyperparathyroidism, and an inherited disease (osteogenesis imperfecta) in which the bones are especially brittle and easily broken. Vitamin D is used for conditions of the heart and blood vessels, including high blood pressure and high cholesterol. It is also used for diabetes, obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, bronchitis, premenstrual syndrome (PMS), and tooth and gum disease.

Fish oil supplements are rich in the essential omega-3 fatty acids EPA and DHA, which are vital to good health. They support your body’s ability to prevent chronic diseases and help protect it against inflammation. They also promote a stronger immune system; cardiovascular, joint and vision health; strengthen skin, hair, and nails; and enhance nutrient absorption, metabolic function as well as attention, mood and memory skills.

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy. Probiotics are naturally found in your body. You can also find them in some foods and supplements.

Magnesium

Magnesium is needed for hundreds of enzymatic reactions to take place in the body and is vital for proper neuromuscular functioning. It also helps sharpen insulin sensitivity and improve cardiovascular function. sufficient magnesium, research shows, you may help prevent problems — cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches — and alleviate existing ones, such as muscle aches, insomnia, and anxiety.

Vitamin C

Vitamin C is ahttp://www.mensjournal.com/magazine/the-only-three-supplements-youwater-soluble vitamin, meaning that your body doesn't store it. You have Read more: to need-20121011#ixzz42k1LBLQO get what you need from food, including citrus fruits, broccoli, and tomatoes. You need vitamin C for the growth and repair of tissues in all parts of your body. Follow us: @mensjournal on Twitter | MensJournal on Facebook

Vitamin B12

Vitamin B12 is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement and a prescription medication. This vitamin has a key role in the normal functioning of the brain and nervous system, and for the formation of red blood cells. The signs of vitamin B12 deficiency include exhaustion, rapid heartbeat, and brain fog.

Juice Plus+

Juice Plus+ is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables, and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is made from quality ingredients carefully monitored from farm to capsule to provide natural nutrients your body needs to be at its best. This product is not sold in stores but can be purchased at: http://mwright.juiceplus.com

Youngevity

"Every man, woman and child needs 90 essential nutrients just to survive, much less to thrive. To put the odds in your favor to live as long as possible, with the highest possible quality of life, you must get these nutrients every day.” Joel Wallach Youngevity’s supplements are 90-98% absorbable! Why is there such a difference? The secret is our exclusive source of plant-derived minerals that dramatically increase bioavailability (absorbability).

www.Mosina.Youngevity.com

CoQ10

Fiber

SELENIUM

CoQ10 Coenzyme Q10 (CoQ10) is an antioxidant that is made in the human body. CoQ10 is needed for basic cell function. CoQ10 levels decrease with age and may be low in people with cancer, certain genetic disorders, diabetes, heart conditions, HIV/AIDS, muscular dystrophies, and Parkinson's disease. Promising uses of CoQ10 include eye disease, chest pain caused by exercise, asthma, chronic fatigue, and high cholesterol, as well as the treatment of chemotherapy side effects in children.

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Fiber isn't digested by your body, instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Short-term relief from constipation and bowel irregularity are common reasons people use fiber supplements. SELENIUM - Selenium is a vital and necessary mineral and is almost totally devoid from the human diet because of modern farming methods. Selenium should be taken daily along with Zinc which greatly increases the effectives and immune boosting capabilities of both. 2-3 Brazil nuts contain approx 200mcg of selenium, so this is an excellent natural whole food source of selenium along with yeast, whole grains, and seafood.

Learn more: http://www.naturalnews.com/025174_health_food_supplements.html#ixzz4Cp2jlEVh

Nutritional benefits of Nuts PREVENTION BEATS CURE

Nuts are extremely beneficial parts of any diet, and they contain a wide variety of health benefits that include their ability to balance cholesterol levels, increase heart health, reduce blood pressure and clots, boost the immune system, aid in weight loss, and help manage diabetes along with a wide variety of other benefits. However, Tree nut allergies are one of the most common food allergies in children and adults. Tree nuts can cause severe, potentially fatal, allergic reactions. Some people who are allergic to peanuts are also allergic to tree nuts and vice versa. “We are all warned to read labels. The salutary truth is that we shouldn't be eating anything that has a label on it!” ~ T.C. Fry ~

“Let food be thy medicine and medicine be thy food.” Hippocrates 50

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Nuts

Almonds are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy hair, skin care (psoriasis), and dental care.

Brazil nuts include their ability to help stimulate growth and repair, improve the digestive process, boost heart health, balance hormone function, improve the immune system, lower risk of cancer, boost male fertility, help with weight loss, aid in skin health, and reduce the signs of aging. Brazil nuts, which are high in the mineral selenium, may provide some protection against advanced prostate cancer, according to preliminary research. Pumpkin seeds help strengthen your metabolism, heal your body efficiently, boost your heart health, lift your mood, help you sleep, protect your bones, prevent cancer, eliminate kidney stones, alleviate inflammation, boost your immune system, defend against parasites, detoxify the body.

Pecans reduced the risk of high cholesterol levels, hypertension, diabetes, gallstone disease and cancer. It has antioxidant properties and helps in weight management. Pecans contain protein, energy, fiber, amino acids, fats, starch and sugars

Cashew benefits include a healthy heart, strong nerve and muscle function, improved bone and oral health, relief from diabetes, anemia, and gallstones. They are a powerhouse of proteins and essential minerals including copper, calcium, magnesium, iron, phosphorus, potassium, and zinc.

Walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids (72%) like oleic acid. Consumption of walnuts lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Pistachio includes a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. They are one of the few nuts that contain most of the nutrients that are required by humans for complete health. Pistachios have a high copper content, which helps in the higher absorption of iron into the body from food sources. 51

Nutritional benefits of Spices PREVENTION BEATS CURE

“You can become just as hooked on sugar as on drugs, tobacco or alcohol. The sugar affects the same areas of your brain.”

“Let food be thy medicine and medicine be thy food.” Hippocrates

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Spices

Curry Powder belongs to turmeric, which contains curcumin, a powerful antiinflammatory. Curcumin inhibits the growth of certain breast cancer cells, and another research suggests it may also protect against stomach and colon cancer.

Oregano contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach with one teaspoon. And preliminary research indicates that oregano can help fend off stomach flu. Oregano has antiviral, antibacterial, anticancer, antioxidant and antibiotic properties.

Cinnamon A fluctuating blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose. Research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks. Cinnamon also kills bacteria!

Nutmeg may help prevent cavities, your mouth is a breeding ground for bacteria, and nutmeg fights the germs with antibacterial compounds which reduce plaque formation and eradicates cavity-producing microbes, according to researchers.

Cumin One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flufighting shape. And according to preliminary research, cumin may also boost your brainpower: The spice Sage can help lower your cholesterol and blood pressure and generally reduce your risk of heart disease. Sage Can Improve Brain Function and Memory.

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Spices

Basil has strong antioxidant properties, anti-inflammatory properties, and can help with cardiovascular health. Other benefits include helping with respiratory infections, asthma, diabetes, and decreasing pain and swelling.

Cayenne Pepper helps relieve aches and soreness, improves circulation, heart health and helping fight prostate cancer and ulcers.

Turmeric is being investigated for its potential benefits for those with Alzheimer’s disease, arthritis, and cancer. An incredibly powerful antioxidant, turmeric contains anti-inflammatory and anti-bacterial properties while helping to digest fats quickly.

Garlic is an herbal ingredient for curing hypertension. When exposed to high levels of pressure, the allicin present in garlic relaxes the blood vessels. Garlic also fights against thrombosis by reducing platelet aggregation. Garlic, rich in the allicin compound, effectively prevents LDL cholesterol from oxidizing. The oil extracted from garlic may protect diabetic patients from these side effects. Boiled garlic cloves are wonderful as an alternative asthma treatment. Ginger is well known as a remedy for travel sickness, nausea, and indigestion. It is a warming remedy, ideal for boosting the circulation, lowering high blood pressure and keeping the blood thin in higher doses. Ginger is rich in inflammation-fighting compounds along with fighting some cancers and reducing arthritis pain. Thyme is used to treat bronchitis, whooping cough, sore throats, arthritis, upset stomach, diarrhea, gas, acne, high blood pressure, yeast infection, various types of cancer, and parasitic worm infections.

Ginseng The most-researched benefit it provides is its ability to bolster the immune system. It may be able to help you keep your mental focus and improve your concentration 54

Nutritional benefits of Beverages PREVENTION BEATS CURE

“He who cures a disease may be the most skillful, but he that prevents it is the safest physician.” ~ Thomas Fuller ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Beverages

Water: There is no more important nutrient for our bodies than water.

No other substance is as widely involved in the processes and makeup of the body. Water is needed for protection as well. It keeps your mouth moist and washes away dirt and grim on your eyes. Water even lubricates our joints, keeping them from getting stiff and making sure motion is smooth. Nearly all of the major systems in your body depend on water.

Prune Juice: Helps heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure. Prune juice is a great source of iron and can help prevent and treat iron deficiency. Good for Muscles and Reduce Plaque Buildup. Dried plums can help you manage your weight by keeping you feeling full for longer.

Hot Chocolate:

Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage.

Pomegranate Juice: Potent anti-cancer and immune supporting effects. Pomegranate May Lower Blood Pressure. Inhibits abnormal platelet aggregation that could cause heart attacks, strokes, and embolic disease. Lowers cholesterol and other cardiac risk factors. Lowers blood pressure. Shown to promote reversal of atherosclerotic plaque in human studies. Pomegranate May Help Fight Prostate Cancer. Pomegranate May Help Fight Arthritis and Joint Pain. Pomegranate Can Help Fight Bacterial and Fungal Infections. Pomegranate May Help Improve Memory.

Green smoothie: is a thick beverage made from blended raw fruit and/or vegetables, with other ingredients such as water, ice, dairy products or sweeteners. Fruits and vegetables are loaded with powerful nutrients that help keep you healthy and prevent chronic disease.

Healthy Beverages 56

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Beverages

Ginger Tea: Fights Cancer, Helps with Irritable Bowel Syndrome, Protects Against Alzheimer’s Disease, Helps with Weight Loss, Helps Manage Glucose Levels, Helps the Body Absorb Nutrients, Reduces Arthritic Inflammation, Opens Up Inflamed Airways, Improves Circulation, Stops Motion Sickness, Clears Sinuses and Strengthens Immunity.

Beet Juice: Is good for anemia, liver, skin, kidneys, lymphatic circulation, tiredness, eye, liver, skin problems, detoxification, cancer. Beet juice may kill fungi, is a strong antioxidant and has anti-inflammatory properties. Beet juice may also help your stamina when you exercise.

Lemon Juice:

It helps maintain the health of the eyes and helps fight against eye problems. It prevents the formation of wrinkles and acne. It strengthens the liver and helps nourish brain and nerve cells. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

Tomato Juice:

Supports Cancer Prevention, Aids Digestion, Lowers Cholesterol, Protects Against Heart Disease, Helps Prevent Blood Clotting, AntiInflammatory Effect, Good for your Bones, Good for your Skin, Detoxifies the Body and good for Eye Health. Recent research has found that diets rich in tomatoes can help prevent stroke.

Healthy Beverages 57

“Let food be thy medicine and medicine be thy food.” Nutritional benefits of Beverages

Orange Juice: Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease. Oranges help prevent Cancer, Prevents Kidney Diseases, Reduces Risk of Liver Cancer, Lowers Cholesterol, Boosts Heart Health, Fights against Viral Infections, Helps Create Good Vision, Regulates High Blood Pressure, and Protects Skin.

Cranberry Juice: A Preventive Treatment for Urinary Tract Infections. Cranberry Juice is Good for the Heart. Cranberry Juice Has Anti-Cancer Activity. Decreases Inflammation and Improves Immune Function.

Coconut Water: Provides various health benefits, including rehydration, a remedy for digestive system disorders and cholera, it is useful for intravenous hydration, as well as controlling hypertension, lowering cholesterol levels, and protecting the heart.

Green Tea: Fights Inflammation, Reduces Stress, Boosts your immune system, Reduces Risk of Heart Disease, Provides Pain Relief, Inhibits Formation of Blood Clots, Reduces Risk Of High Blood Pressure, Reduces Unhealthy Blood Sugar, Helps with Weight Loss, Rids the Body of Excess Fluid, Protects Skin From Sun Damage, Tones Skin, Hair, And Muscles, Helps In Parkinson’s Disease, Prevents Memory Loss and Fights CancerCausing Cells.

Healthy Beverages 58

Recipes for a Healthy Body PREVENTION BEATS CURE The best eating plan for your total body is a plant based diet. A plant based diet consist of foods that are rich in fiber, vitamins, minerals, phytochemicals, and healthy fats. They are low in saturated fat and dietary cholesterol. To get the most out of your food, eat whole foods. Whole foods are not cooked, processed, or heated to above 115°F. Foods may be strained, blended, juiced, or eaten in their natural state. Strive for at least 50% raw vegetables. A Planet based diet is not necessarily vegetarian.

“It is easier to change a man's religion than to change his diet.” ― Margaret Mead

“Let food be thy medicine and medicine be thy food.” Hippocrates

BREAKFAST Sweet Potato Hash Browns

SERVINGS: 4 Ingredients:

      

2 large sweet potatoes or yams, chopped 1 large onion, chopped 1 large red or green pepper, chopped 1/2 tsp. smokey paprika (optional) 1/2 tsp. salt or to taste Pepper to taste 1/2 cup of Spinach

Directions:  



Preheat a large nonstick skillet and add the onions. Cook until they start to brown slightly. Add the pepper, potatoes, spinach, and spices and continue to cook, turning frequently so as not to burn. If you need to, add a little water and cover to help the cooking process, but uncover and let the water evaporate before serving. Salt and pepper to taste.

Preventing / Reversing Multiple Disease

BREAKFAST Buckwheat Pancakes

Serves 3-4 Ingredients:              

1 cup buckwheat flour 1/2 cup cornmeal 1/2 cup oatmeal 1 tsp. baking soda 1 tsp. baking powder 1/2 tsp. salt (or to taste) 1 tsp. cinnamon 1 to 1 1/2 cups non-dairy milk 1/2 large banana or 1 whole small (frozen or fresh) 1/2 cup applesauce 1 tsp. vanilla 1 Tbl. maple syrup (optional) 1/2 cup chopped walnuts or mixed nuts 1 cup blueberries (frozen or fresh)

Directions: 1. Mix all of the dry ingredients, buckwheat through cinnamon. 2. Mix the wet ingredients in a separate bowl, non-dairy milk through maple syrup. (defrost frozen banana in the microwave first.) 3. Pour the wet ingredients into the dry and mix until just combined. Let sit for a minute. Add a little more non-dairy milk if it's too thick. 4. Heat a non-stick pan (add a little oil spray to a metal pan if using) and drop about 2 large spoonfuls of batter onto the pan. Flip when edges seem dry. 5. Don't overcook. This can lead to dryness. 6. Remove to a plate and serve with blueberries, sliced banana, maple syrup (or more applesauce) and nuts.

BREAKFAST Cinnamon Apple Raisin Breakfast Rice

Serves: 6 Ingredients      

2 cups brown rice (I prefer short grain) 4 c water 1-2 cups plant milk 1 Tbsp cinnamon 1 diced apple 1/4 cup raisins (or other dried fruit)

Directions: 1. Pour rice, water and cinnamon into large sauce pan and cook over medium heat set timer for 45 minutes. 2. When there is 15 to 20 minutes left add 1 cup plant milk, diced apples and raisins then give it a good stir. 3. When the timer goes off the rice should be soft, most or all of the liquid will be absorbed and the apples will be soft. 4. Allow to cool for a few minutes before serving, stir in extra plant milk if needed.

Morning Snack Suggestions          

     

Apples Bananas Grapes Carrot sticks Broccoli Celery Sliced bell peppers Homemade Trail Mix Trail mix Whole wheat pita with almond butter or hummus  Roasted chickpeas

Granola Green herb & yogurt dip Dried Apple Rings Dried Banana Slices Mangos Walnuts

LUNCH Kale Salad with Oranges

Serves: 6 Ingredients       

1 packaged kale salad mix or from scratch: 1 bunch of kale, stems removed and chopped 1 carrot, grated 1 cup shredded red cabbage 1/2 cup walnuts, chopped 1 can mandarin oranges, drained, reserving 2 T juice 1 whole avocado, 1/2 rough chopped, 1/2 for massaging into kale

Dressing:   

1/3 cup apple cider vinegar 2 T juice from the mandarin oranges 1 tsp. maple syrup

Directions: 1. Combine all salad ingredients in a large bowl. 2. Add 1/2 of the avocado and massage into kale with hands until it softens. 3. Prepare the dressing in a separate bow. Pour over all and toss.

LUNCH Vegan BLT

Serves: 1 Sandwich Ingredients Eggplant Bacon:            

2 Italian Eggplants (sliced lengthwise to 1/4 inch thick) 1 Tsp Smoked Paprika 1/4 Tsp Garlic Powder 1/4 Tsp Onion Powder To Make 1 Sandwich: 2 Slices of Toasted Gluten-Free Whole Grain Bread 3 Thick Tomato Slices 2 Leaves of Lettuce 4 Slices of Eggplant Bacon Tahini Mayo: 1 TB Soom Tahini 1 TB Cashew (or Almond) Milk

Directions: For the eggplant bacon, in a large bowl, coat the slices of eggplant with the spices. Then layer in the dehydrator, set the temperature to 130ºF and leave in for about 2 1/2 hours. For the mayo, simply combine the tahini and milk in a small bowl and mix together until you get a creamy spreadable consistency. To assemble the sandwich, first make sure you toast you bread. Then, in this order, layer one slice of bread with half the tahini mayo, 3 tomato slices, lettuce, the eggplant bacon, and finally the last piece of bread spread with the rest of the tahini mayo.

LUNCH Collard Wraps

Serves: 1 Ingredients       

2 large collard green leaves 3 tablespoons bean spread 2 ounces Oscar Mayer Selects Natural Slow Roasted Chicken Breast 1/4 red bell pepper, cut into thin slices 1 green onion, finely sliced 1/4 cup cilantro leaves 1/4 avocado cut into thin slices

Directions:     



Cut stems of collard green leaves off where the leaf begins. Flip the leaves over so they are upside-down. With a sharp knife, carefully trim off the thick part of the middle stem so it is as close to flat and even with the leaf as possible. This step ensures easy rolling. Lay the collard green leaves upside-down and end to end so they are facing opposite directions. Spread bean dip onto leaves in an even layer, leaving a 1-2 inch border around the edges. Layer on the rest of the ingredients. I started with the Oscar Mayer Selects Natural Slow Roasted Chicken Breast and then added the bell pepper, green onion, cilantro, and avocado. Roll tightly, tucking the ends in, similar to the way you'd roll a burrito. Best enjoyed immediately.

Afternoon Snack Suggestions          

Cauliflower and broccoli florets Kale crisps Homemade air-popped popcorn Roasted chick-peas Raw veggies Rice cakes Roasted pumpkin seeds Roasted Red Pepper Hummus Cucumber Bites Butternut Squash Chips



 Oven Baked Garlic Parsley Fries  Oven Baked Carrot Fries  Cinnamon Spice Almonds  Banana & Almond Butter  Fruit Cup  Carrots, Apples and Hummus  Coconut Water  Zucchini Bread Bites  Mixed Vegetables cup

DINNER Black Beans and Rice

Serves: 6 Ingredients             

kosher salt 2 1/2 tablespoons olive oil 2 cups long-grain rice 1 medium onion, chopped (1 cup) 1 large green or red pepper, chopped (1 1/2 cups) 2 medium cloves garlic, finely chopped (1 tablespoon) 2 15-ounce cans black beans, undrained 1 cup vegetable or chicken broth 2 tablespoons red wine vinegar 2 bay leaves 1/2 teaspoon freshly ground black pepper 1/4 teaspoon ground cumin 1/2 cup sliced scallions (optional)

Directions 1. In a medium saucepan, combine 4 cups of water with 1 teaspoon salt and 1½ teaspoons of the oil. Bring to a boil. 2. Stir in the rice, cover, and reduce heat to low. Cook for 20 minutes or until the rice is tender. 3. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, green pepper, and garlic until softened, about 5 minutes. 4. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil. 5. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves. 6. Spoon the beans over the rice and sprinkle with the scallions (if desired). Serve warm.

DINNER Stuffed Bell Peppers

Serves: 6 Ingredients        

6 bell peppers (use bright colored ones, like orange, yellow and red) 1 pound turkey meat 4 mushrooms, chopped 2 ribs of celery, chopped thinly 1 medium onion, chopped 2 cloves garlic, minced 2 14.5 ounce cans petite diced tomatoes with juice 2 tablespoons concentrated tomato paste

      

2 tablespoons basil 1 tablespoon oregano ½ teaspoon red pepper flakes kosher salt and freshly ground black pepper to taste 1½ cups cooked wild rice or brown rice ¼ cup chopped Italian parsley 1 cup shredded cheese

Directions 1. Preheat the oven to 350 degrees F. 2. Brown the turkey meat in a large fry pan over medium high heat for 5 minutes or until cooked almost through. Add the mushrooms, chopped celery, onion and garlic and cook until vegetables are softened. Stir in the diced tomatoes, tomato paste, basil, oregano and red pepper flakes. Season with salt and ground pepper to taste and cook for 15-20 minutes. Stir in cooked rice and chopped parsley and cook for another 5 minutes or until the rice is warmed through. 3. Meanwhile, cut off the tops of the peppers and spoon out the ribs and seeds, then rinse. Lightly sprinkle the inside of the peppers with salt. 4. Transfer to a 3 quart baking dish and fill the peppers with the hot meat and rice mixture. Sprinkle the tops with cheese and bake for 20 minutes or until peppers are tender and cheese is browned. Serve hot.

DINNER Ratatouille

Serves: 4 Ingredients           

About 2 lbs. Eggplant, peeled and chopped. About 2 lbs. zucchini & yellow squash or 3 small zucchini, 2 yellow squash, chopped. 1 large onion, chopped 1 large green pepper, cut into small chunks 4-5 fresh Roma tomatoes, parboiled for 30 seconds, peeled and chopped 3-4 garlic cloves, peeled and pressed 2 Tbl. fresh marjoram, chopped 1/3-1/2 cup fresh basil 1 Tbl. parsley Salt & pepper optional: 8 oz. of your favorite mushrooms

Directions 1. Put the chopped eggplant into a bowl and add a generous sprinkling of salt. Let stand for 30 minutes. Then rinse well and drain all of the liquid. 2. Do the same salting and rinse for the squash. 3. Saute the eggplant in a large frying pay with about 1/3 cup water, stirring frequently until softened. Watch it carefully and replace water if it gets too dry. Salt and pepper and then add to a large casserole dish. 4. Saute the squash just like the eggplant, with a little water until almost soft. Salt and pepper and then add to the casserole dish. 5. Add the tomatoes to the pan and sauté with the onion and peppers for about 10 minutes. 6. Add the fresh herbs. If you want less water, saute until most of the water is gone. Salt and pepper to taste. 7. If using mushrooms, add them to the tomato mixture and heat them through. 8. Add the tomato mixture to the large casserole dish and mix together with the other vegetables. Cover and bake for 30 minutes. 9. Serve with rice or quinoa. 70

Recipes for a Healthy Heart PREVENTION BEATS CURE What you eat can have a big effect on your heart health. To prevent heart attacks, avoid unhealthy foods, and eat foods rich in nutrients, fiber, and healthy fats. Heart disease is the #1 killer of everyone. The foods in this section will help to prevent and reverse the deadly effects of heart disease.

“...we are an overfed and undernourished nation digging an early grave with our teeth...” ~ Ezra Taft Benson ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

Heart-healthy eating should include:         

         

Salmon tuna, trout Fruits apples bananas oranges pears brown rice

Prunes kidney beans lentils chickpeas black-eyed peas lima beans broccoli cabbage carrots oatmeal

Suggested Supplement: CoQ10, Fish Oil and Fiber HMW Tip *Make exercise a daily habit & reduce stress*

Foods to avoid if you have heart disease          

Processed meats Soft drinks and other sugary drinks Processed Foods Meats Milk High in Saturated Fat Alcohol Fat Cheese Foods High in Salt and Sugar Foods High in Cholesterol Meats

     

Dairy products like milk Cheese Yogurt Sweetbread Caffeine Salt

BREAKFAST Almond-Blueberry Oatmeal

Ingredients SERVINGS: 1      

¼ c steel-cut oats ¼ c Almond milk 1 c water 1 Tbsp almonds 1/3 c fresh or frozen blueberries 1 tsp ground flaxseed

Directions: 1. BOIL 1 cup of water over high heat. 2. ADD ¼ cup of steel-cut oats. 3. Stirring occasionally and bring to a boil for 25 minutes, until the oatmeal is soft. Simmer! 4. ADD ¼ cup of almond milk, a tablespoon of almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve. NUTRITION (per serving) 178 cal,

Preventing / Reversing Heart Disease 73

BREAKFAST Walnut Muffins

Ingredients SERVINGS: 12               

1/3 c sugar 2 lg eggs ¼ c Extra Virgin olive oil 1 lg carrot, grated 1 sm granny smith apple, unpeeled, grated ½ c golden raisins ½ c pitted prunes, finely chopped 1/3 c walnuts, chopped ½ c unbleached all-purpose whole wheat flour ½ c coconut flour ¼ c quick-cooking oats 1½ tsp baking soda ½ tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp salt

Directions: 1. PREHEAT oven to 350°F. Line a 12-cup muffin pan with paper liners or coat with cooking spray. 2. COMBINE the sugar, eggs, oil, carrot, apple, raisins, prunes, and walnuts in a medium bowl. 3. WHISK together the all-purpose flour, coconut flour, oats, baking soda, cinnamon, nutmeg, and salt in a large bowl. 4. STIR in the carrot mixture just until blended. Divide the batter among the muffin cups. 5. BAKE for 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Let cool for 5 minutes in the pan on a rack before removing. NUTRITION (per serving) 187 cal,

Preventing / Reversing Heart Disease 74

BREAKFAST Tex-Mex Breakfast Sandwich

Ingredients SERVINGS: 1     

2 lg eggs 2 Tbsp shredded sharp cheddar cheese 1 multigrain English muffin, toasted 2 slices avocado, about ½ ounce 4 tsp jarred chunky salsa

Directions: 1. COAT a small nonstick skillet with cooking spray and heat over medium-high heat. 2. STIR in the egg and cheese and cook 2 minutes per side. 3. PLACE the eggs on the bottom half of the English muffin. 4. TOP with the avocado slices and salsa, then replace the top of the muffin. NUTRITION (per serving) 276 cal,

Preventing / Reversing Heart Disease 75

Morning Snack Suggestions    

    

 

   

100% pure fruit juice ice pops Mandarin oranges Dried fruit such as apples, apricots, dark or golden raisins, Fruit skewers – thread them with sliced banana, chunks of pineapple, and seedless grapes Green and red grapes - try them frozen for a change Crisp apples cut into wedges A little pot of unsweetened applesauce Banana-raspberry Berry delight - a little dish of sliced strawberries, fresh raspberries, and blueberries Dried fruit such as mangoes, pears Bananas 'n' bread - a slice of whole meal toast topped with mashed banana Carrot sticks or baby carrots with peanut butter for dipping Celery with peanut butter and raisins on top Broccoli with low-fat ranch or low-fat cream cheese Fresh vegetables with hummus for dipping

LUNCH Curried Tuna Salad

Ingredients SERVINGS: 2 to 4           

2 cups mixed greens 3-ounce pouch white albacore tuna 2 tablespoons of raw sunflower seeds 2 tablespoons light balsamic vinaigrette. 2 fiber crackers 1 boiled egg 1 tsp Curry Powder 1 tsp parsley 1 green onion ½ garlic powder ¼ tsp dill

Directions: 1. In a medium bowl, stir together the tuna, mayonnaise, onion and sunflower seeds. 2. Season with curry powder, parsley, dill and garlic powder. 3. Mix well and serve with crackers and mixed greens 495 calories, 16g fat (3.5g sat.), 12g fiber

Preventing / Reversing Heart Disease 77

LUNCH Three-Bean Chili

Ingredients SERVINGS: 16 servings, about 1 cup each  2 lb. lean ground beef  1 small yellow onion, chopped  1 small green pepper, chopped  2 cans (15.5 oz. each) dark red kidney beans, drained  2 cans (15.5 oz. each) pinto beans, drained  2 cans (15.5 oz. each) black beans, drained  1 can (14.5 oz.) diced tomatoes, drained  1 can (6 oz.) tomato paste  2 env. (1 oz. each) chili seasoning mix  1/2 tsp. ground cinnamon  1 dollop of sour cream

Directions: 1. Brown meat in Dutch oven or ok pot on medium heat; drain. Add onions and peppers; cook 5 min. or until crisp-tender, stirring frequently. 2. Add all remaining ingredients except sour cream; mix well. 3. Bring to boil; cover. Simmer on medium-low heat 20 min., stirring occasionally. 450 calories, 10g fat (2g sat.), 18g fiber

Preventing / Reversing Heart Disease 78

LUNCH Grilled Pork with Shaved-Asparagus Salad

Ingredients SERVINGS: 4 to 6         

2 lemons 1 small bunch asparagus (about 3/4 lb.), trimmed 5 radishes 3 cups loosely packed baby arugula 1/2 cup loosely packed fresh mint 1 1/4 pounds lean pork cutlets (8 to 12 pieces) 4 teaspoons olive oil 3/4 teaspoon salt, divided 1/2 teaspoon pepper, divided

Directions: 1. Zest and juice 1 lemon to make 1 teaspoon zest and 3 tablespoons juice; cut the second lemon into wedges. 2. Using mandolin, sharp knife or vegetable peeler, thinly slice asparagus and radishes. In a medium bowl, toss together asparagus, radishes, arugula and mint. 3. Heat a grill pan over medium-high heat and brush pork with 4 teaspoons olive oil. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Working in batches, add pork to pan in a single layer and sear 2 minutes a side or until no longer pink inside. Transfer to a platter and tent with foil. 4. Add lemon zest and juice, 2 teaspoons olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper to asparagus mixture and toss to combine. Serve salad with pork cutlets and lemon wedges.

Preventing / Reversing Heart Disease 79

Afternoon Snack Suggestions 

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   



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A cup of homemade vegetable soup goes well with wholegrain crackers Air-popped popcorn Half a whole-wheat bagel with peanut butter, cream cheese or 100% fruit jelly Rice cakes with low-fat peanut butter Baked tortilla chips with fresh salsa Sugar-free muesli with skim milk topped with fresh fruit Half of a cantaloupe filled with fat-free cottage cheese, a dash of cinnamon and some berries. Fat-free and sugar free yogurt with fruit and a sprinkle of nuts. Vegetables dipped in hummus. Nuts and small chunks of fruit — sprinkle on top of muffins. Trail Mix One ounce (one handful, about 24 almonds) clocks in at 160 calories

DINNER Chicken & Spiced Apples

Ingredients SERVINGS: 6           

2 apples, peeled and thinly sliced 1 tablespoon lemon juice 1/4 teaspoon ground cinnamon 3 teaspoons extra-virgin olive oil, divided 3 teaspoons unsalted butter, divided 1 1/8 teaspoons herbs de Provence 1/2 teaspoon salt 1/4 teaspoon freshly ground pepper 1 1/2 pounds boneless, skinless chicken breasts, trimmed 1 cup reduced-sodium chicken broth 1 teaspoon freshly grated lemon zest

Directions: 1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. 2. Mix 1 teaspoon herbs de Provence, salt, and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture. 3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner. 4. Add broth, lemon zest, the remaining 1/8 teaspoon herbs and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.

Nutrition

Preventing / Reversing Heart Disease

Per serving: 191 calories 81

DINNER Creamy Fettuccine with Brussels Sprouts & Mushrooms

Ingredients SERVINGS: 6 about 1 1/3 cups each           

12 ounces whole-wheat fettuccine 1 tablespoon extra-virgin olive oil 4 cups sliced mixed mushrooms, shiitake 4 cups thinly sliced Brussels sprouts 1 tablespoon minced garlic 1/2 cup dry sherry, or 2 tablespoons sherry vinegar 2 cups low-fat milk 2 tablespoons all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1 cup finely shredded Asiago cheese

Directions: 1. Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside. 2. Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry). 3. Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired. Nutrition

Preventing / Reversing Heart Disease

Per serving: 385 calories 82

DINNER Grilled Salmon Soft Tacos

Ingredients SERVINGS: 4 servings, 2 tacos each

Directions:

          

1 pound salmon fillet cut into 6 strips 1 teaspoon olive oil ½ packet taco seasoning ½ teaspoon black pepper ½ cup diced or sliced avocado ½ cup diced tomatoes ½ cup sliced onions ½ cup canned corn (optional) 1 cup shredded lettuce 1 jalapeno sliced (optional) ½ cup sour-cream

1. Mix half packet of taco mix with oil and ½ teaspoon black pepper. 2. (Optional) Rub on salmon and allow to marinate anywhere from 30 minutes to 48 hours 3. Place salmon on a hot grill and allow to grill for 3-4 minutes on each side. Overcooking the salmon will make it hard. 4. While the salmon is on the grill arrange the soft tacos by spreading about 1 teaspoon sour cream on each taco. Add the lettuce, avocados, tomatoes, onions, and jalapenos. Add hot salmon and top with corn and about ½ teaspoon of sour cream. Nutrition Per serving: 567 calories

Preventing / Reversing Heart Disease 83

Recipes for Healthy Cells PREVENTION BEATS CURE Cells are our foundation. To keep them healthy you need to supply proper nutrients and protect against damage. Vitamin C helps to prevent the formation of cancer-causing nitrogen compounds. Diets high in vitamin C have been linked to a reduced risk of cancers of the stomach, colon, esophagus, bladder, breast, and cervix. In addition, your diet should be high in fiber, the more natural and unprocessed the food, the higher it is in fiber. Fiber is found in fruits, vegetables, and whole grains. The foods in this section focus on the cells and will help to prevent and reverse the deadly effects of cancer.

“Food, like your money, should be working for you!” ~ Rita Deattrea Beckford M.D. ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

Preventing / Reversing Cancer

Cancer fighting foods should include:    

Raw fruits, Vegetables, Legumes, Whole grains because of the antioxidants they contain.

 A good variety of fruits,  Vegetables  Teas are especially potent cancer fighters.

Suggested Supplement: Selenium, Vitamin C, and Vitamin D & Grape Seed Extract, turmeric and multi-vitamin HMC Tip *Eat plenty of raw fruits and vegetables*

Foods to avoid if you have Cancer 

Sugars



Hot dogs or deli lunch meat (cold cuts) Dry-cured, uncooked salami Unpasteurized (raw) milk and milk products, including raw milk yogurt Soft cheeses made from unpasteurized milk, such as blue-veined (a type of blue cheese), Brie, Camembert, feta, goat cheese Smoked fish Deli-prepared salads with egg, ham, chicken, or seafood Refrigerated pâté Unwashed fresh fruits and vegetables, especially leafy vegetables that can hide dirt and other contaminants Unpasteurized fruit juice or cider Raw sprouts like alfalfa sprouts Raw or undercooked beef (especially ground beef) or other raw or undercooked meat and poultry Raw or undercooked shellfish, like oysters Some types of fish, both raw and cooked, as they may contain high levels of mercury Sushi and sashimi, which often contain raw fish Commercially frozen fish, especially those labeled “sushi-grade” or “sashimi-grade,” is safer than other fish, but check with your doctor, nutritionist, or another member of your health care team before eating these foods. Undercooked eggs, such as soft boiled, over easy, and poached Raw, unpasteurized eggs or foods made with raw egg, such as homemade raw cookie dough Foods that are highly salted pickled or smoked Foods that have been modified by chemicals and grown with chemicals (GMO’s) Artificial Sweeteners Alcohol Red Meat 85

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BREAKFAST Blueberry Muesli

Ingredients Servings: 1      

1 1/2 cups rolled oats 1/2 cup walnuts, chopped 1/2 cup dried apples, chopped 2 tsp ground cinnamon 2 cups blueberries 3 tbsp maple syrup or xylitol

Directions: 1. Preheat oven to 325°F (160°C, gas 3). 2. Mix oats, xylitol, and cinnamon in a bowl. Spread mixture evenly onto a non-stick baking tray. 3. Toast oat mixture in preheated oven for about 10 minutes, stirring occasionally. Watch mixture very closely when toasting as it can burn very easily. 4. Remove from oven and let cool. Pour into a large bowl and stir in chopped walnuts and dried apples. 5. Divide mixture into serving bowls and top with blueberries.

Preventing / Reversing Cancer 86

BREAKFAST Oat and Buckwheat Muesli with Pears and Grapes (Dairy-Free)

Ingredients Servings: 1        

1 1/2 cups rolled oats 1/2 cup puffed buckwheat 1/2 cup dried apples, chopped 2 tsp ground cinnamon 1 cup organic pears, diced 1 cup red grapes, halved 3 tbsp maple syrup or xylitol Rice milk to serve

Directions: 1. Preheat oven to 325°F (160°C, gas 3). 2. Spread oats evenly onto a non-stick baking tray and toast in preheated oven for about 10 minutes, stirring occasionally. Watch oats very closely when toasting as they can burn easily. 3. Remove from oven and let cool. Pour into a large ceramic or glass bowl and add 3 cups of water. Let soak in a refrigerator overnight. 4. Add puffed buckwheat, dried apples, cinnamon, and brown sugar to soaked oats. Stir well. 5. Divide mixture into serving bowls and top with pears and grapes. Serve with rice milk.

Preventing / Reversing Cancer 87

BREAKFAST No Oil Roasted Potatoes

Ingredients Serving size: 4     

2 russet potatoes and 2 yams, peeled and cut into 1" pieces. 1 pepper, any color, cut into 1" pieces 1 red onion, cut into 1" pieces 2-3 T. flour Salt & Pepper hot sauce (optional)

Directions: Preheat the oven to 450 degrees F.

Place the potatoes, onion and peppers in a large saute pan with a little water and once water is boiling, steam for about 5 minutes until the potatoes are crisp tender. Drain the potatoes, return the pieces to the pot (don't put the pot back on the heat), and sprinkle the flour over. Put the lid back on the pot, and shake it vigorously for a few seconds. You are marring the edges, which will facilitate the crunchiness of the potatoes later on. Dump the potatoes onto a sheet pan lightly sprayed with oil and make sure they are in a single layer (don't crowd the potatoes, or the edges won't get crispy). Sprinkle with salt and pepper to taste. Roast for 30-45 minutes at 450 degrees F, turning after half way done, but watch them carefully so as not to burn.

Preventing / Reversing Cancer 88

Morning Snack Suggestions          

Apricots Artichokes Asparagus Blueberries Broccoli Carrots Cauliflower Spinach Lemons Diced papaya with yogurt

LUNCH Buffalo Chicken Chili

Ingredients Serving size: 4

Directions:

          

6 carrots, peeled and sliced into half-moons 6 stalks celery, sliced 6 cloves garlic, minced 2 pounds ground chicken (99% lean) 2 tablespoons chili powder 2 tablespoons all-purpose whole grain flour 4 cups low-sodium vegetable or tomato juice 1/4 cup hot sauce plain Greek yogurt or light sour cream (optional) chopped scallions (optional) Blue cheese topping (optional)

1. Liberally coat a large pot or Dutch oven with oil spray, and preheat it over medium-high heat. Add the carrots and celery and sauté, stirring occasionally, until tender, about 10 minutes; add water, a tablespoon at a time, as necessary to prevent scorching. 2. Add the garlic and sauté for 1 minute. Add the ground chicken, reapplying oil spray if necessary. Sauté, stirring continuously and breaking the chicken into small pieces, for 5 minutes or until cooked through. As the chicken cooks, continue scraping the bottom of the pan with a wooden spoon to dislodge any large bits 3. Sprinkle in the chili powder and flour, and stir quickly to distribute them evenly. Immediately add the vegetable juice and hot sauce, and bring to a boil. Reduce the heat to low and simmer, partially covered, stirring occasionally, for about 20 minutes. 4. Ladle the chili into serving bowls and serve with desired toppings. Calories: 330

Preventing / Reversing Cancer 90

LUNCH Pasta with Spinach Pesto, Green Beans & Tomatoes

Ingredients Servings: 6              

Directions:



1 package whole grain or gluten-free penne pasta 1 package fresh green beans, stems removed and cut into thirds 1 carton cherry tomatoes, halved 2 cups packed baby spinach leaves 1 cup packed fresh basil leaves 1 handful fresh mint 2 tsp white or red miso 2 cloves garlic, rough chopped 1 shallot, rough chopped 1/4-1/2 cup vegetable stock 1/3 cup toasted almonds Cashew Topping: (optional) 3/4 cup cashews 1/4 cup nutritional yeast 1/4 tsp salt

1. Heat a large pot of salted water to boiling and add pasta. Cook according to directions on the package, drain and reserve about 1/2 cup of the pasta water. 2. Steam the green beans until crisp tender. Add them to a large bowl along with the halved tomatoes. 3. In the meantime, make the pesto by adding the vegetable stock to the bowl of a food processor along with the spinach, mint, miso, garlic, shallot, and toasted almonds. Salt and pepper to taste. Process until combined, scraping the sides as needed. Add more vegetable stock if too thick. 4. Add pasta and the pesto to the bowl with the green beans and tomatoes along with enough pasta water to loosen the sauce to the consistency you like. 5. If topping with cashew crumble, put cashews, nutritional yeast and salt into a small food processor and pulse until finely chopped and crumbly. Don't over process or you'll have cashew butter. 6. If using, sprinkle each dish with ground cashews for a beautiful, delicious topping.

Preventing / Reversing Cancer 91

LUNCH Coconut-Curry Chicken Fingers With Cashews

Ingredients Servings: 6         

Directions:



2 pounds boneless, skinless chicken breasts, rinsed and patted dry 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 1/4 cups light coconut milk 1 cup skim milk 3 1/2 tablespoons red curry paste 3/4 cup roasted, salted cashews 3/4 cup unsweetened coconut flakes 3/4 cup cornflakes 1 10 - ounce bag baby spinach

1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet. Cut the chicken into 3-by1/2-inch strips; season with salt and pepper. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1-1/2 tablespoons curry paste. In a food processor, pulse together the cashews and coconut until finely chopped. Add the cornflakes and pulse until course. 2. Transfer the mixture to a wide, shallow bowl. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. 3. Transfer each chicken finger to the prepared baking sheet. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve. Nutrition Information Calories: 364

Preventing / Reversing Cancer 92

Afternoon Snack Suggestions         

Lettuce Mint Mushrooms Nectarines Parsley Peaches Radishes Spinach Strawberries

DINNER Broccoli, Garlic, and Lemon Penne

Ingredients Servings: 2        

½ pound penne pasta 5 cups broccoli florets or 1 (12-ounce) bag broccoli florets ¼ cup extra-virgin olive oil 10 garlic cloves, thinly sliced ½ cup reduced-sodium chicken broth Grated zest of 1 lemon Salt and freshly ground black pepper ¼ cup freshly grated Parmesan cheese

Directions: 1. Prepare penne according to package directions. Two to three minutes before penne is ready, add broccoli. Finish cooking, drain, and set aside. 2. Meanwhile, in a large skillet over medium-high heat, add oil. Sauté the garlic for 1 to 2 minutes, or until aromatic and beginning to color. 3. Add broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently. Add pasta, broccoli, and lemon zest and cook until coated with sauce. Season generously with salt and pepper. Transfer to serving bowl and top with cheese.

Calories 395

Preventing / Reversing Cancer 94

DINNER Grilled Chicken Parmesan

Ingredients Servings: 2    

4 chicken, breast, boneless, skinless (6 ounces) 1/2 cup marinara sauce 1 cup cheese, mozzarella, part-skim, shredded (4 ounces) 1 cup baby spinach

Directions: 1. Preheat the broiler. Line a baking sheet with aluminum foil and coat with oil spray. 2. Grill the chicken breasts or sauté in a skillet coated oil spray over medium heat for 5 to 7 minutes per side, or until no longer pink in the center. 3. Transfer the chicken breasts to the prepared baking sheet. Top each chicken breast with 2 tablespoons marinara sauce and ¼ cup cheese. Place under the broiler until the cheese is hot and bubbly (or microwave for 30 to 60 seconds to melt cheese). 4. Serve over baby spinach

Calories: 277

Preventing / Reversing Cancer 95

DINNER Lemon Dill Chicken

Ingredients Servings: 2

Directions:

         

4 boneless, skinless chicken breasts, (1-1 1/4 pounds) 3 teaspoons extra-virgin olive oil, or canola oil, divided 1/4 cup onions, finely chopped 3 cloves garlic, minced 1 cup reduced-sodium chicken broth 2 teaspoons flour 2 tablespoons dill, chopped fresh, divided 1 tablespoon lemon juice freshly ground pepper, to taste salt, to taste

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Preventing / Reversing Cancer 96

Recipes for Healthy Organs PREVENTION BEATS CURE Type 2 diabetes is a lifestyle disease—our food choices can either prevent or promote this disease. Foods that PreventingNon-starchy / Reversing Cancer help prevent diabetes consist of Green vegetables, vegetables, Beans, Nuts and seeds and fresh fruit which can help satisfying sweet cravings. A diet like this can prevent and even reverse diabetes while promoting long-term health. The foods in this section focus on the organs and will help to prevent and reverse deadly effects of lung disease, diabetes, and Pneumonia.

“It's not that diabetes, heart disease, and obesity runs in your family…It's that no one runs in your family!”

“Let food be thy medicine and medicine be thy food.” Hippocrates

Preventing / Reversing Diabetes

Diabetic fighting foods should include:  A variety of healthy carbohydrates,  Fats, and proteins.  Non-starchy vegetable varieties that don’t cause a spike in blood sugar

 Include everything from artichokes and asparagus to broccoli and beets.

Suggested Supplement: Vitamin D, Fish Oil capsules , Bitter Melon Extract & Sweet EZE which can be purchased at www.Mosina.Youngevity.com HMC Tip *Eat Bitter Melon and include Cinnamon in your meals.*

Foods to avoid if you are a Diabetic                         

White flour Alcohol Processed grains, such as white rice Cereals with little whole grain and lots of sugar White bread French fries Fried white-flour tortillas Canned vegetables with lots of added sodium Vegetables cooked with lots of added butter, cheese, or sauce Canned fruit with heavy sugar syrup Chewy fruit rolls Regular jam, jelly, and preserves (unless portion is kept small)

Snacks fried in fat, such as potato chips, corn chips, pork rinds Lard, hydrogenated vegetable shortening, butter Regular mayonnaise Regular salad dressings Butter-flavored stove-top popcorn Regular sodas Regular beer, fruity mixed drinks, dessert wines Sweetened tea Coffee with sugar and cream Flavored coffees and chocolate drinks Energy drinks Regular sour cream Regular ice cream 98

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Sweetened applesauce Fruit punch, fruit drinks, fruit juice drinks Fried meats Higher-fat cuts of meat, such as ribs Pork bacon Regular cheeses Poultry with skin Fried fish Fried tofu Beans prepared with lard Whole milk Regular yogurt Regular cottage cheese

BREAKFAST Egg-White Omelet with Spinach, Tomato, and Cheddar

Ingredients SERVINGS: 1      

3 egg whites 2 teaspoons (10 mL) chopped fresh dill pepper to taste 1/2 cup (125 mL) loosely packed, thinly sliced fresh spinach 1 Italian tomato, chopped 2 tablespoons (25 mL) grated light Cheddar cheese

Directions: 1. Whisk the egg whites, 1 teaspoon (5 mL) water, dill and pepper in a medium bowl until soft peaks form. 2. Toss the spinach, tomato, and Cheddar in a small bowl. 3. Lightly coat a small nonstick frying pan with nonstick cooking spray and set over medium heat for 1 minute. Pour the egg mixture into the pan and cook until the egg whites begin to set on the bottom. Lift up the edge of eggs with a spatula, pushing the cooked part toward the center of the pan and letting the uncooked portion run underneath. Cook until the egg whites are almost set and the bottom is just lightly browned. 4. Spread the spinach filling over half the omelet, leaving a 1 cm border and reserving 1 tablespoon of the mixture for the garnish. Lift up the omelet at the edge nearest the handle and fold in half, slightly off-center, so the filling just peeks out. Cook for 2 minutes. Slide the omelet onto a plate and garnish with the reserved filling. Serve at once.

Each serving provides: calories 113

Preventing / Reversing Diabetes 99

BREAKFAST Broccoli Frittata

Ingredients SERVINGS: 6       

1/2 cup non-fat cottage cheese 1/2 tsp dried dill 2 cup egg mix 2 cups frozen chopped broccoli 1 tsp olive oil 2 tsp butter 1 large onion, diced

Directions: 1. Mix cottage cheese and egg substitute together; set aside. 2. In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft. 3. Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. 4. Set vegetable aside. 5. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute 6. Add half of the vegetable mixture, and then add half of the egg mixture; 7. Lift and rotate the pan so that eggs are evenly distributed. 8. As eggs set around the edges, lift them to allow uncooked portions to Flow underneath. 9. Turn heat to low, cover the pan, and cook until top is set. 10. Invert onto a serving plate and cut into wedges. 11. Repeat with remaining 1 tsp. butter, vegetable mixture, and egg mixture. Nutritional Facts Calories 150

Preventing / Reversing Diabetes 100

BREAKFAST Scrambled Eggs with Sausage over English Muffin

Ingredients SERVINGS: 1

Directions:

       

Nonstick cooking spray 2 eggs 2 tablespoons reduced-sodium chicken broth Pinch ground black pepper 1 ounce cooked turkey sausage 1/4 cup cherry tomatoes, quartered 2 tablespoons finely shredded reduced-fat cheddar cheese 1 whole grain English muffin, halved and toasted

1. Coat a large nonstick skillet with cooking spray. Preheat skillet over medium heat. 2. In a medium bowl, use a whisk to beat together eggs, broth, and black pepper; stir in sliced sausage. 3. Pour egg mixture into hot skillet. Cook over medium heat, without stirring, until mixture begins to set on the bottom and around edges. 4. With a spatula, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking over medium heat until almost set; add tomatoes and cheese. Cook about 1 minute more or until egg mixture is cooked through but is still glossy and moist. 5. Serve over toasted English muffin halves. Makes 2 servings (1 English muffin half and 11/4 cups egg mixture per serving) Nutritional Facts Calories 198

Preventing / Reversing Diabetes 101

Morning Snack Suggestions         

1st thing in AM room temp water Hummus With Veggies Whole Apple Homemade popcorn Trail Mix Whole-grain crackers Apples and cheese 15 almonds 5 baby carrots

102

     

Broccoli Berries Garlic Green tea Avocado Almonds and Dried Cranberries  Fresh squeezed lemon

LUNCH Zesty White Bean and Turkey Chili

Ingredients SERVINGS: 12            

Directions:

2 Tbsp canola oil 25 mL 2 2/3 cups chopped onion 650 mL 4 garlic cloves, finely minced 1/3 cup seeded and minced jalapeno pepper 75 mL 6 cups fat-free, reduced-sodium chicken broth 1.5 L 3 cans (15 oz. each) great northern beans, drained and rinsed 2 cups diced, cooked turkey breast 500 mL 1 1/2 cups frozen sweet corn kernels 375 mL 2 tsp ground cumin 10 mL 1 tsp ancho chile pepper 5 mL 1 1/2 tsp fresh lime juice 7 mL 2 tsp finely minced fresh cilantro 10 mL

1. In a large Dutch oven, heat canola oil over medium-high heat. Add onions and garlic and sauté for 5 minutes. Add jalapeno pepper and sauté until onions are tender. 2. Add chicken broth, beans, turkey and corn. Bring to a boil. 3. Reduce heat to medium-low. Add cumin and ancho chile pepper. Simmer 35 minutes. 4. Stir in lime juice and simmer additional 5 minutes. 5. Stir in cilantro immediately before serving. Serve.

Nutritional facts Calories 245

Preventing / Reversing Diabetes 103

LUNCH Citrus Chicken with Tarragon and Mustard

Ingredients SERVINGS: 6          

¼ cup all-purpose flour 60 mL ½ tsp lemon pepper 2 mL ½ tsp dry mustard 2 mL 6 boneless skinless chicken breasts (4 oz/125 g each) 2 Tbsp canola oil divided 30 mL ¼ cup finely diced shallots 60 mL 2 Tbsp Dijon mustard 30 mL 1 tsp dried tarragon 5 mL ¼ cup freshly squeezed lemon juice (or 1 Tbsp/15 mL concentrated lemon juice plus 2 Tbsp/30 mL water) 60 mL 1 Tbsp honey 15 mL

Directions: 1. In shallow bowl, combine flour, lemon pepper, and dry mustard. Dip each chicken breast in flour mixture, shake to remove excess and set on a clean plate. 2. In large skillet, heat 2 tsp (10 mL) canola oil over medium-high heat. When oil is hot, add three chicken breasts and cook 2-3 minutes or until lightly browned. Turnover and cook additional 2-3 minutes until lightly browned. Remove to clean plate. Add remaining 1 tsp (5 mL) canola oil and repeat with remaining three chicken breasts. 3. To the same saucepan, add 1 Tbsp (15 mL) canola oil and heat over medium heat. Add shallots and cook 1-2 minutes until translucent; do not brown. Add Dijon mustard, tarragon, lemon juice and honey and stir to combine. Return all chicken breasts to saucepan, spooning sauce over chicken and cook 4-6 minutes or until chicken has reached internal temperature of 170 ºF (77 ºC) on instant-read thermometer.

Nutritional facts Calories 200

Preventing / Reversing Diabetes 104

LUNCH Pork Tenderloin with Apricots and Bok Choy

Ingredients SERVINGS: 6

Directions:

           

1 cup beef stock or chicken stock 250 mL ¼ cup Asian plum sauce 50 mL 3 tbsp sweet tomato chili sauce 45 mL 1½ tbsp light soya sauce 20 mL 2 tsp cornstarch 10 mL 8 oz pork tenderloin 250 g 1 cup chopped onions 250 mL 1½ tsp minced garlic 7 mL 1 tsp minced gingerroot 5 mL 5 cups sliced bok choy 1.25 L ¾ cup chopped dried apricots 175 mL 12 oz fettuccine 375 g

1. Sauce: In a bowl combine stock, plum sauce, chili sauce, soya sauce and cornstarch. Set aside. 2. In a nonstick frying pan sprayed with vegetable spray or on a preheated grill, cook pork tenderloin over medium-high heat, turning once, for 15 minutes or until cooked through. 3. Meanwhile, in a large nonstick frying pan sprayed with vegetable spray, cook onions, garlic and ginger over medium-high heat for 5 minutes or until softened. Add bok choy and apricots; cook for 3 minutes or until bok choy wilts. Add sauce; reduce heat to medium-low. Cook for 2 minutes or until thickened; removes from heat.

Nutritional facts

Calories 344

Preventing / Reversing Diabetes 105

Afternoon Snack Suggestions        

1 hard-boiled egg 1 cup cucumber slices + 1 Tablespoon ranch dressing ¼ cup of fresh blueberries 1 cup of light popcorn 1 piece of string cheese stick 2 Tablespoons pumpkin 2 Tablespoons sesame seeds 5 whole wheat crackers

106

DINNER Roasted Balsamic Veggies with Polenta

Ingredients SERVINGS: 6      

Directions:

   

1-2 yams peeled and cut into chunks 3 large carrots peeled and cut into chunks 2 bell peppers seeded and cut into chunks 2 large red onions, peeled and cut into chunks 4 medium zucchini, cut into chunks 4 large portobello mushrooms, cleaned and sprinkled with balsamic, salt and pepper Sprinkling of balsamic vinegar 1 1/2 cup polenta (grits) 6 cups water (or half water and half milk alternative) 1 1/2 tsp salt

1. Preheat oven to 450 degrees. 2. Place the vegetables on two baking sheets sprayed with a little cooking spray to prevent sticking. (parchment paper might also work if you don't want to use any oil.) Sprinkle balsamic vinegar over the vegetables and stir to combine. Salt and pepper to taste. 3. Bake in the preheated oven for 15 minutes and then check for doneness. Some of the veggies may become soft before others so remove those first. The carrots were the last to soften for me. Remove to another serving bowl when done and mix to combine. Add more balsamic to taste. 4. While the vegetables cook, heat the water in a sauce pan until boiling. Slowly add the polenta in a stream, whisking continuously. Continue to whisk occasionally until the polenta starts to thicken making sure it doesn't stick to the bottom. Cook for 20-25 minutes. Add more water if it seems too thick. You want it to be a loose consistency. 5. Heat the jarred spaghetti sauce in a saucepan. 6. Once the polenta and vegetables are cooked, serve a large dollop of polenta on each plate and cover with a generous portion of vegetables.

Preventing / Reversing Diabetes 107

DINNER Asian Noodle Salad

Ingredients SERVINGS: 4 - 6             

2 carrots, grated 4 scallions, chopped 1 small red pepper, cut into small strips 3 cups snow peas, string removed and cut into thirds 1/3 cup fresh cilantro, chopped 1 12 ounce package of pasta Dressing: 1/4 cup Almond Butter 1/3 cup reduced sodium soy sauce 2 T. rice vinegar 2 T. chili garlic sauce 1 T. sugar 1 T. minced ginger

Directions:

1. Boil pasta in a large pot of water until tender (al dente). Drain, reserving a little pasta water. 2. While pasta is cooking, with a whisk, blend the peanut butter, soy sauce, vinegar, chili garlic sauce, sugar, and ginger until smooth. Add a little pasta water if it's too thick. 3. Cook the snow peas in scant water for about 3-5 minutes. Add them to a large bowl with the other vegetables. 4. Add cooked pasta and pour dressing over. Toss well to coat.

Preventing / Reversing Diabetes 108

DINNER Roasted Salmon with Maple-Mustard Glaze

Ingredients SERVINGS: 2-3      

Directions:



¾ pound wild caught Alaskan or SoHo salmon fillet Freshly ground black pepper to taste 1 tablespoon prepared whole grain mustard 1 teaspoon maple syrup 1 teaspoon shoyu 2-3 lemon wedges for garnish Minced parsley for garnish

1. Preheat oven to 475°F 2. Rinse the fish and pat dry. Lay skin side down on a parchment-lined baking pan. (The parchment prevents the fish from sticking to the pan and greatly reduces cleanup time.) 3. Cut a 1/2-inch deep crosshatch pattern in the salmon. Season lightly with pepper. 4. Mix the mustard, maple syrup and shoyu together and smear over the fish. Bake on the middle rack of the oven for 10-15 minutes, until cooked to desired doneness on the inside. Remove the salmon from the oven and cover with foil or a plate for a few minutes to complete cooking. Cut the salmon into portions and serve with lemon and a sprinkling of parsley.

Preventing / Reversing Diabetes 109

Healthy Kidney recipes PREVENTION BEATS CURE The kidneys filter waste from the blood and maintain the right balance of fluid in the body. Following a healthy lifestyle is good for people with kidney disease, starting with the foods that you eat. Foods that promote healthy kidneys: Red bell peppers, Cabbage, Cauliflower, Garlic, Apples, Cranberries, Blueberries, Egg whites, Fish, Cherries, and Strawberries. One should avoid foods high in salt, sugar and Tran’s fats, excessive protein consumption and foods high in potassium and phosphorus. Kidney: This section focus on Kidney disease!

“No single food will make or break good health. But the kinds of food you choose day in and day out have a major impact.” ~ Walter Willet ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

Preventing / Reversing Kidney damage

110

Healthy Kidney foods should include:      

A variety of fruits, Vegetables, Beans, Legumes, Whole grains, Nuts, and seeds to get a balance of both potassium-rich and moderate-potassium containing foods. Suggested Supplement: Magnesium & Vitamin B-6 HMC Tip *Drink plenty of water*

Foods to avoid if you have kidney problems         

Processed and fast foods Chips Crackers Cookies Prepackaged frozen meals, Canned soups Canned vegetables and fruits salt substitutes High in potassium and limit foods that are potassium-rich.  Milk  Yogurt

111

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Avocados Bananas nuts seeds Beans. Foods high in phosphorus include Most soft drinks, Dairy products, Nuts, Liver Beans

BREAKFAST Wheat Berry Breakfast Bowl

Ingredients SERVINGS: 4 1/2 cups wheat berries, uncooked 1 medium fresh pear 1 tablespoon butter 1/2 cup fresh cranberries 2 tablespoons crystallized ginger 1 teaspoons fresh orange zest 2 tablespoons maple syrup 1/2 teaspoon cinnamon

Directions: 1. To cook wheat berries, bring 1-1/2 cups water and 1/2 cup wheat berries to a boil. Turn down heat to simmer and put lid on pan. Simmer for 30 minutes. Check for doneness and add extra water if needed. Continue cooking for 15-20 minutes, checking every 5 minutes until done. Wheat berries should be al dente or chewy. 2. Thinly slice pear. Heat butter in sauté pan and add pear slices. Cook until tender. 3. Add cranberries and chopped crystallized ginger to pears. Cook until cranberries start to burst. 4. Add cooked wheat berries, orange zest, maple syrup and cinnamon. Stir until heated through. Serve and enjoy!

Preventing / Reversing Kidney damage 112

BREAKFAST High Protein Apple Oatmeal in a Mug

Ingredients SERVINGS: 1     

1/3 cup quick-cooking oatmeal 1 large egg 1/2 cup almond milk 1/4 teaspoon cinnamon 1/2 medium apple

Directions: 1. Core and chop apple half. 2. Combine oats, egg and almond milk in a large mug. Stir well with a fork. Add cinnamon and apple. Stir again until fully mixed. 3. Cook in microwave on high for 2-3 minutes. Fluff with a fork. 4. Stir in a little more milk or water if thinner cereal is desired. Nutrients per serving Calories 248

Preventing / Reversing Kidney damage 113

BREAKFAST Individual Frittatas

Ingredients SERVINGS: Portions: 8 serving size: 1 frittata

Directions:

        

1 pound frozen hash brown potatoes 4 large eggs 1 tablespoon milk 1/8 teaspoon black pepper 2 ounces cooked lean ham 2 tablespoons red bell pepper 2 tablespoons green bell pepper 2 tablespoons onion 1/2 cup cheddar cheese, shredded

1. 2. 3. 4.

*Soak hash brown potatoes for 4 hours and drain. Rinse and squeeze out excess water. Preheat oven to 375° F. Coat 8 muffin tin holes with cooking spray. Using a 1/3 cup measure, place hash browns in muffin cups and press potato in the bottom and up the sides of each muffin cup. 5. Spray hash browns with cooking spray. Place in oven and cook for 15 minutes. 6. Finely chop ham, peppers and onion. 7. Reduce oven temperature to 350° F. 8. Beat eggs and milk together in a medium bowl; season with black pepper. Add ham, peppers, onion and cheese to egg mixture and combine. 9. Press partially baked hash browns down firmly with a spoon so that they are spread out like mini piecrusts. (Potatoes should cover bottom and sides of each muffin hole.) 10. Pour about 1/4-cup egg mixture into the center of each muffin hole. 11. Return pan to oven and cook until potatoes are crisp and golden and the egg mixture is set, about 15 to 20 minutes. 12. Remove from oven and let sit about 5 minutes before serving. Nutrients per serving Calories 186

Preventing / Reversing Kidney damage 114

Morning Snack Suggestions          

1/2 cup serving red bell pepper 1/2 cup serving green cabbage 1/2 cup serving boiled cauliflower 1 medium apple 1/2 cup serving dried cranberries 1/2 cup serving fresh blueberries 1/2 cup serving raspberries 1/2 cup serving (5 medium) fresh strawberries 2 egg whites 1/2 cup serving red grapes

115

LUNCH Crunchy Chicken Wraps

Ingredients SERVINGS: 8 Serving size: 1/2 tortilla       

1 stalk celery 1 medium carrot 1/2 red bell pepper 1/2 cup avocado 1/2 teaspoon onion powder 4 large sprouted tortillas, 8-inch size 8 ounces low-sodium canned chicken

Directions: 1. 2. 3. 4. 5. 6. 7.

Dice celery, carrot and bell pepper. Combine the mayonnaise and onion powder in a small bowl. Spread 2 tablespoons of the mixture over each tortilla. In a separate bowl combine the diced vegetables. Place 1/4 cup of vegetables and 2 ounces of chicken on one-quarter of each tortilla. Fold the outside edges of the tortillas inward and roll up like a burrito. Secure each tortilla half with a toothpick and cut each tortilla roll in half.

Nutrients per serving Calories 136

Preventing / Reversing Kidney damage 116

LUNCH Roasted Potato & Green Bean Salad

Ingredients SERVINGS: 4        

3 medium sized potatoes, peeled and cut into chunks 1-2 yams, peeled and cut into chunks 3 cups green beans, trimmed and cut into 1 1/2" pieces 1/2 red onion, sliced thinly 1/3 cup balsamic or red wine vinegar 1 Tbl. grainy or regular mustard Optional: Kalamata olives (or any olives you have on hand) Salt & pepper to taste

Directions: 1. Steam the green beans for about 10 minutes until tender and roast the potatoes in a 400 degree oven 10 minutes until tender. To keep from sticking to the pan, you can add a little non-stick spray. 2. Mix the beans and potatoes with the red onion and optional olives. 3. Prepare the dressing and pour over vegetables. Mix to combine, adding salt and pepper to taste.

Nutrients per serving Calories 273

Preventing / Reversing Kidney damage 117

LUNCH Chicken Burgers

Ingredients SERVINGS: 4         

1 egg ½ cup (125 mL) fine dry bread crumbs 1/3 cup (75 mL) finely chopped green onions 1 tsp (5 mL) ground coriander 1 tsp (5 mL) grated lemon zest ½ tsp (2 mL) salt ¼ tsp (1 mL) freshly ground black pepper 1 lb (500 g) ground chicken or turkey 1 tbsp (15 mL) olive oil

Directions: 1. In a bowl, beat egg; stir in bread crumbs, green onions, coriander, lemon zest, salt, and pepper; mix in chicken. With gloved hands, shape into four patties, each 4 inches (10 cm) in diameter. 2. In a large nonstick skillet, heat oil over medium heat; cook patties for 5 to 6 minutes on each side or until golden brown on the outside and no longer pink in center.

Nutritional facts

Calories 291

Preventing / Reversing Kidney damage 118

Afternoon Snack Suggestions          

1/2 cup serving fresh sweet cherries 3 ounces wild salmon Whole Nuts Almond Butter with Celery Sticks Pistachios Veggies with Guacamole or Hummus Sunflower Seeds Apple and Almond Butter Yogurt with Flaxseed or Nuts Sugar-free Ice Pops

119

DINNER Ground Beef Casserole Cornbread Topping

Ingredients SERVINGS: 6 serving size: 1-1/4 cups

Directions:

           

1/2 cup onion 1/2 cup bell pepper 1 pound lean ground beef 1/4 teaspoon salt 2 teaspoons chili powder 1/4 teaspoon cayenne pepper 1 teaspoon ground oregano 1 teaspoon garlic powder 1/2 cup nondairy creamer 1 cup low cholesterol egg substitute 3 cups Southern-style Cornbread, crumbled (see recipe) 1/2 cup jalapeno peppers

1. 2. 3. 4.

Preheat oven to 350° F. Chop onion and dice bell pepper. Brown ground beef with onion and bell pepper in a skillet over medium heat. Drain fat. Add salt, chili powder, cayenne, oregano and garlic powder. Stir to mix. Spray a 2-quart casserole dish with nonstick cooking spray. Pour beef mixture into dish. 5. In a medium bowl, combine nondairy creamer and egg substitute. Stir in crumbled cornbread and jalapeno peppers until ingredients are combined. Do not over mix. Spoon over beef mixture. Bake 30 minutes or until cornbread topping is browned. Nutrients per serving Calories 336

Preventing / Reversing Kidney damage 120

DINNER Shrimp Fried Rice

Ingredients SERVINGS: 4 serving size: 1-1/2 cups

Directions:

          

3/4 cup onion 1 garlic clove 1 tablespoon fresh ginger root 3 tablespoons scallions 5 tablespoons peanut oil Primavera 3/4Quick teaspoon Pasta black pepper 1/2 cup small pre-cooked, frozen shrimp 1 cup frozen peas and carrots 4 eggs, beaten 4 cups brown rice or wild rice, cooked and cooled 1/4 teaspoon salt

1. 2. 3. 4. 5. 6.

Dice onion and chop scallions. Mince garlic and ginger root. Preheat 1 tablespoon of oil in a large non-stick skillet over medium-high heat. Add onion and 1/2 teaspoon black pepper and cook until onion is tender, about 2 minutes. Add the garlic, ginger and scallions and stir for about 1 minute. Add shrimp and stir frequently until heated. Add peas and carrots and stir until heated. Place shrimp and vegetable mixture into a large covered bowl. 7. Return skillet to the heat and add 2 tablespoons oil. Pour eggs into the skillet and scramble until done. Remove eggs to the bowl with shrimp and vegetables. 8. Return skillet to heat and add 1 tablespoon oil. Add 4 cups cooked rice and stir to heat and coat with oil. 9. Season rice with salt and pepper and let rice sit in skillet without stirring for about 2 minutes. 10. Stir rice and add the shrimp, vegetables and eggs. Serve hot. Nutrients per serving Calories 421

Preventing / Reversing Kidney damage 121

DINNER Quinoa Salad with Spinach

Ingredients SERVINGS: 2 serving size: 1 cup

Directions:

            

1 cup of quinoa 1 1/2 cups of water or 1/2 vegetable stock, 1/2 Water 1 bunch of spinach, washed, stemmed and chopped 1/2 red onion, chopped 1 cup marinated artichoke hearts, chopped 1/3 cup walnuts, chopped 1/4 cup raisins 6-8 marinated sun-dried tomatoes, chopped 6 leaves basil, chopped salt & pepper to taste 1/3 tsp red pepper flakes 1/3 cup lemon 1 T. white wine vinegar

1. Heat water and/or stock in a pan along with the quinoa to boil. Reduce heat to simmer and cook for 15 minutes or until the liquid is absorbed. Add cooked quinoa to a large bowl and let cool for a few minutes. 2. While the quinoa cools, cook the spinach in a fry pan, no oil, but with the water that clings to it when washed. Cook until wilted and tender. 3. Add the chopped onion, artichoke hearts, walnuts, raisins, sun-dried tomatoes, basil to the quinoa and the spinach. Combine well. 4. Dress with the lemon juice, vinegar, salt and pepper and red pepper flakes.

Preventing / Reversing Kidney damage 122

Healthy Brain recipes PREVENTION BEATS CURE Eating well is good for your mental as well as your physical health. To fuel your body and brain eat Fatty fish (like salmon, tuna, and halibut), Green leafy vegetables, Olive oil, Blueberries and drink green smoothies. These recipes help prevent Alzheimer's, Dementia and Stroke.

“We never repent of having eaten too little.” ~ Thomas Jefferson ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

123

Healthy Brain foods should include:    

Wild salmon, Nuts and seeds, Avocados, Beans, Dark chocolate and Pomegranate juice.

Suggested Supplement: CoQ10, Fish Oil and Fiber “*According to the latest guidelines for the prevention of Alzheimer's, the two most important things we can do is: to cut down our consumption of meat, dairy and junk food and replace them with vegetables, beans, fruits and whole grains.*” Dr. Michael Greger HMW Tip *Make exercise a daily habit & reduce stress, brain games, Scrabble, Sudoku, etc.*

Foods to avoid if you have a brain disease                       

pastries and other sweets Fried foods Fast foods cheese (Eat cheese no more than once a week) Soy high-fructose corn syrup sweetener in soft drinks condiments processed foods Artificial coloring Hydrogenated Fats/Trans Fats (Trans Fats are hydrogenated oils which have been altered in order to increase the self-life) 1%, 2% and whole milk and products (Dairy) Meats that are less than 96% or 98% fat-free Red meats Hydrogenated oils such as stick margarine Food with high butter fat and other animal fats Hot dogs, hamburgers Salt More than one cup of coffee or other caffeine beverages Sugar, a major brain robber Chocolate, unless sugar-free, then it helpful. Soft drinks Alcohol, over 1-2 oz per day.

124

BREAKFAST Breakfast Casserole

Ingredients SERVINGS: 5-6         

2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted 1 large sweet potato or yam, diced ½ teaspoon fine sea salt 1½ pound breakfast sausage ½ yellow onion, diced 2 cups chopped spinach 10 eggs, whisked ½ teaspoon salt ½ teaspoon garlic powder

Directions: 1. 2. 3. 4.

Preheat oven to 400 degrees. Grease a 9×12 baking dish. Toss diced sweet potatoes in fat and sprinkle with salt Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft. While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in the meat. 5. Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combined. 6. Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

Healthy Brain recipes 125

BREAKFAST Egg Sandwich

Ingredients SERVINGS: 1 1 egg 1 tsp olive oil 1 whole wheat English muffin 1 slice Swiss cheese 1 slice tomato ¼ baby spinach leaves 1 small apple

Directions: 1. FRY 1 egg in olive oil. 2. FILL English muffin with cheese, tomato, spinach, and fried egg. 3. SERVE with apple. NUTRITION (per serving): 360 cal

Healthy Brain recipes 126

BREAKFAST Breakfast Quesadilla

Ingredients SERVINGS: 1 1 egg 2 egg whites 1 tsp olive oil 1 8-inch whole wheat tortilla ¼ c crumbled feta cheese ¼ c salsa

Directions: 1. SCRAMBLE egg and egg whites in olive oil. 2. FILL tortilla with feta and eggs. Fold in half and microwave (or heat in a skillet) until cheese melts. 3. TOP with salsa.

NUTRITION (per serving) 352 cal

Healthy Brain recipes 127

Morning Snack Suggestions        

Shrimp Bananas Dark Chocolate Honeydew melon & raspberries Blueberries Tomatoes Pumpkin seeds Broccoli

128

LUNCH Wild Alaskan Salmon Kebabs

Ingredients SERVINGS: 4        

1 pound wild salmon fillets, cut into chunks 1 zucchini, cut into chunks 1 yellow bell pepper, cut into chunks 1 large red onion, cut into chunks Sea salt and black pepper, to taste 2 cloves garlic, finely chopped 1/3 cup extra-virgin olive oil 3 tablespoons lime juice

Directions: 1. Soak wooden or bamboo skewers in water for about 10 minutes prior to grilling. 2. Place the salmon, zucchini, bell pepper, and onion in a shallow baking dish and sprinkle with salt and pepper, to taste. 3. Whisk together the garlic, olive oil, and lime juice in a small bowl. Pour the mixture over the salmon and vegetables, toss, and marinate for 15 to 30 minutes. 4. Preheat the grill or broiler. Skewer the salmon and vegetables, reserving marinade, and grill or broil 5 to 7 minutes, turning once until salmon is cooked through and vegetables are tender. 5. While cooking, boil the marinade in a small saucepan for 5 minutes. Drizzle over skewers and serve.

Healthy Brain recipes 129

LUNCH Chicken and Spanish Rice

Ingredients SERVINGS: 5 servings (1½ cup)         

1 C onions, chopped ¾ C green peppers 2 tsp olive oil 1 8-oz. can tomato sauce (or one 4-oz. can of low-sodium tomato sauce plus one 4-oz. can of regular tomato sauce to reduce sodium) 1 tsp parsley, chopped ½ tsp black pepper 1¼ tsp garlic, minced 5 C cooked brown rice (cook in unsalted water) 3½ C chicken breasts, cooked, skin and bone removed, and diced

Directions: 1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat. 2. Add tomato sauce and spices; heat through. 3. Add cooked rice and chicken; heat through.

Calories: 428

Healthy Brain recipes 130

LUNCH Black Bean Quesadillas

Ingredients SERVINGS: 4      

1 15-ounce can black beans, rinsed 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack 1/2 cup prepared fresh salsa (see Tip), divided 4 8-inch whole-wheat tortillas 2 teaspoons canola oil, divided 1 ripe avocado, diced

Directions: 1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten. 2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Nutrition Per serving: 377 calories

Healthy Brain recipes 131

Afternoon Snack Suggestions        

Cranberries Oats Almonds Asparagus Walnuts and Berries Split Peas Eggs Asparagus and Onions

132

DINNER Baked Whitefish with Tomatoes & Olives

Ingredients SERVINGS: 2 

      

Two 4-5-ounce whitefish fillets (haddock, cod, pollock whatever you can find at the local fish market), skin and any bones removed 2 garlic cloves, crushed 1 TBSP extra virgin olive oil 1 PINT of cherry or grape tomatoes halved 1 TBSP white wine 1/4 CUP black or Kalamata olives, pitted Handful of fresh basil, finely chopped SLR’s Spice of Life or your favorite seasoning blend

Directions: 1. Preheat oven to 425°. 2. Pour the olive oil into a large oven-safe skillet set over medium heat. When shimmering, add the garlic. Cook, stirring often until garlic is fragrant but not browned, one to two minutes. 3. Add the tomatoes to the skillet. Stir in the white wine. Remove from heat. 4. Season the fish fillets, we prefer to use our own Spice of Life Blend, but you can use whichever seasoning mix you like best. Place the fish fillets into the pan so they touch the bottom of the pan. Top the two fillets with the olives and basil leaves. Spoon some of the tomatoes and pan juice over the tops of the fillets. 5. Transfer skillet to the oven and cook until fish is done, 10 to 15 minutes. 6. Serve with sautéed zucchini or summer squash.

Healthy Brain recipes 133

DINNER Rosemary Lemon Roasted Chicken Breasts

Ingredients SERVINGS: 4       

1-2 medium lemons, sliced 2 sprigs rosemary 2 garlic cloves, quartered 1 pound uncooked boneless skinless chicken breasts 1 tablespoon extra-virgin olive oil 1 teaspoon kosher salt ½ teaspoon fresh ground black pepper

Directions: 1. Preheat oven to 425°F. Layer ½ lemon slices and 1 sprig of rosemary on the bottom of a baking dish. Scatter ½ of garlic around the pan. 2. Season both sides of chicken with salt and pepper. Lay chicken on top of lemon rosemary bed. Place remaining lemon slices on top of chicken breasts. Place rosemary sprigs between the chicken breasts. Sprinkle with remaining garlic. Drizzle chicken breasts with olive oil. 3. Bake for 40-60 minutes until chicken is cooked through (1 pound takes about 40-45 minutes, 5 pounds takes 60 minutes). Cover with aluminum foil for 5 minutes and let the chicken rest. Serve and enjoy!

If you prefer your chicken more browned on top, at the end of your cook time turn the broiler on and cook for 2-3 minutes until chicken and lemons are browned.

Healthy Brain recipes 134

DINNER Coconut Crusted Salmon

Ingredients SERVINGS: 4     

¼ cup coconut flour ½ cup unsweetened shredded coconut ¼ teaspoon sea salt 1 organic, free-range egg, beaten 1½ pounds wild salmon, skinned and sliced into 4 pieces

Directions: 1. Preheat oven to 375 degrees. 2. Mix the coconut flour, shredded coconut, and salt together in a shallow bowl. Set aside. 3. Dip the salmon in the egg and coat both sides with the coconut mixture. Lay flat on a sheet pan. 4. Bake the salmon for 15 - 20 minutes, flipping once until the salmon is cooked (the internal temperature should be above 135 degrees F) and the coconut crust is slightly browned and crisp. Serve warm. 5. Note: to make the crust crispier and add more color, broil the salmon for the last 5 minutes of the cooking process.

Healthy Brain recipes 135

Healthy Salad recipes PREVENTION BEATS CURE Heart healthy recipes! A diet high in cholesterol, saturated fats, and Trans fats can raise blood cholesterol levels and put you at risk for heart disease, according to the American Heart Association. Diet can play an important role in lowering your cholesterol. Here are a few foods to lower your cholesterol and protect your heart: Oatmeal, Fish and omega-3 fatty acids, Walnuts, Avocados, almonds and other nuts. Salads are a great way to get a variety of green vegetables in your daily routine.

“Thou shouldst eat to live, not live to eat.” ~ Cicero ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

Preventing / Reversing High Cholesterol 136

Healthy Cholesterol lowering foods should include:         

Omega-3 fatty acids—found in salmon and other cold-water fish, Eat a cup of any type of beans a day—particularly kidney, navy, pinto, black, chickpea, or butter beans, Avocado, Garlic, Spinach, Oatmeal, Walnuts, Cashews, and Almonds.

Suggested Supplement: Fish Oil, Fiber & Artichoke leaf extract HMW Tip *Exercise daily, reduce the amount of sugar and flour, don’t smoke & Avoid trans-fatty acids *

Food to stay away from if you have High Cholesterol              

            

Cheeseburger Macaroni and Cheese Ice Cream Lobster Fried chicken Liver Cookies, Cakes French fries Onion rings Crackers Muffin Rib-Eye Steak Margarine Saturated fats, and trans fats

137

Microwave Popcorn Commercial Baked Goods Shellfish Cream Cheese Egg Yolks Butter Red Meat Caviar Duck Shrimp Bacon Processed Meats Cheese

SALAD Fresh guacamole salad

Ingredients SERVINGS: 4     

2 ripe avocados, in thick slices 1 red onion, sliced in half moons A generous handful of cilantro Cherry tomatoes, sliced in half Salt and pepper to season

Dressing   

Juice and zest of 1 lime 1 teaspoon of Tabasco sauce 3 tablespoons of extra virgin olive oil

Directions: 1. Whisk together the ingredients for the dressing in a bowl and set aside. Assemble the ingredients for the salad on a serving platter, start with the slices of avocado then top with the red onion slices and then the cherry tomatoes. Sprinkle cilantro all over the top of the salad. 2. Drizzle over the dressing and then season with sea salt and a good grinding of black pepper. Serve straight away. Makes 4 Servings.

138

SALAD Cucumber and Radish Salad

Ingredients SERVINGS: 6        

3/4 cup sliced almonds 1 small shallot, finely chopped 1/4 cup extra-virgin olive oil 1/4 cup red wine vinegar Kosher salt, freshly ground pepper 1 1/2 pounds English hothouse, Persian, or Japanese cucumbers, cut into 1/2" pieces 1 bunch radishes, trimmed, cut into thin wedges 2 cups fresh flat-leaf parsley leaves, 1 1/2 cups coarsely chopped, 1/2 cup left whole

Directions: Add all the ingredients together and enjoy!

139

SALAD Roasted Vegetable and Crab Salad with Garlic Breadsticks

Ingredients SERVINGS: 6           

Directions:  

 

  

1 sweet potato 4 large carrots 2 beets 4 tablespoon extra-virgin olive oil, divided 1 teaspoon dried rosemary 2 pinches coarse salt and freshly ground pepper 2 teaspoon Dijon mustard 2 tablespoon fresh lemon juice 1 (6.5 oz) can jumbo lump crabmeat, drained or imitation crab meat 10 ounce baby arugula 1 (8 oz) tube of refrigerated garlic breadsticks

Preheat oven to 350°F. Cut the sweet potato, carrots, and beets into a medium dice. Drizzle 1 tbsp. oil on a baking sheet and arrange the veggies on it. Toss with dried rosemary, a pinch of salt and pepper. Roast veggies for 45 minutes, checking at the 30-minute mark and giving them a toss. In the meantime, combine the remaining 3 tbsp. oil with the mustard and lemon juice in a mini-food processor. Season with salt and pepper and blitz until smooth. This is your dressing. Take the crab meat and lightly shred it with your fingers. During the last 12 minutes or so of roasting the veggies, slide the garlic bread sticks into the oven and bake until golden brown. Dive the arugula over 2 dinner plates, top with roasted veggies, shredded crab meat and drizzle with the lemon-mustard dressing. Serve with bread sticks.

140

            

Red Rice Squash Tomatoes Zucchini Oats Nuts and seeds Almonds Walnuts Sunflower seeds Sesame seeds Soybeans Artichoke Leaf Stop the use of other oils and shift to extra Virgin olive oil

141

           

Apples Berries Bell peppers Broccoli Cauliflower Celery Dark leafy greens Eggplant Grapes Kale Oranges Pears

SALAD Strawberry Broccoli Salad

Ingredients SERVINGS: 3 cups        

1½ c. chopped strawberries 1½ c. broccoli, cut with most of the stems removed ¼ c. salted cashews, chopped 2 TB (or more) toasted coconut (For the Dressing) 1 TB. balsamic vinegar 2 TB. honey sprinkle of cinnamon

Directions: 1. 2. 3. 4.

Add salad ingredients to a medium sized bowl and set aside. In a separate small bowl whisk together salad dressing, then pour over top of salad. Can serve immediately, or will do great in the fridge for when ready to serve. (If serving later, add in coconut just before serving)

142

SALAD Spinach Salad

Ingredients SERVINGS: 2 (4 cups)

Directions:

              

1/3 cup low-fat mayonnaise 1/3 cup buttermilk or nonfat milk 1/3 cup nonfat plain yogurt 2 tablespoons tarragon vinegar or white vinegar 1 tablespoon Dijon mustard 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1/4 cup crumbled blue cheese 8 large eggs 6 cups baby spinach 4 tablespoons Creamy Blue Cheese Dressing, divided 1 8-ounce can beets, rinsed and sliced Beets Organic Baby Red 1 cup shredded carrots 2 tablespoons chopped pecans, toasted

1. To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated. 2. To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites. 3. Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing.

143

SALAD Chicken Salad

Ingredients SERVINGS: 2 (4 cups)              Directions:

1/2 pound small red-skinned potatoes, halved Kosher salt 2 tablespoons chopped fresh chives 2 tablespoons chopped fresh tarragon 2 tablespoons white wine vinegar 1/4 cup low-fat plain Greek yogurt Freshly ground pepper 1/4 cup extra-virgin olive oil 4 romaine hearts, torn 1 rotisserie chicken, skin removed and meat shredded (about 2 cups) 1 Kirby cucumber, peeled, halved lengthwise, seeded and sliced 4 radishes, cut into wedges 1 yellow bell pepper, thinly sliced

1. Place the potatoes in a small pot and cover with water. Season with salt, covers and boil until fork-tender, about 6 minutes. Drain and cool. 2. Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing. 3. Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.

144

Healthy Soup Recipes PREVENTION BEATS CURE High blood pressure, also known as hypertension, is a serious and common condition that can lead to life-threatening diseases such as heart attack, stroke, heart or kidney failure, and more. Reduce excessive carbohydrate intake, especially refined carbs and sugars. Increase intake of beneficial minerals like potassium, magnesium, and calcium. Eat grass-fed dairy products like ghee, butter, and cheese. Eat fatty fish, Drink tea and Eat beets.

“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”

“Let food be thy medicine and medicine be thy food.” Hippocrates

Preventing / Reversing High Blood Pressure

145

Foods to prevent and reverse High Blood Pressure should include:     

Abundant amounts of vegetables and a serving of two fruit per day, Cook beans without salt, Turkey, Fish, and Seafood

Suggested Supplement: Vitamin D, Magnesium & CoQ10 HMC Tip * Consume four to five servings of nuts, eat raw fruits and vegetables daily and wild Alaskan salmon*

Foods to Avoid if You Have High Blood Pressure         

Deli Meat Chinese Take-out Frozen Pizza Baked Goods Canned Tomato Products Red Meat Sauerkraut Ramen Noodles Alcohol

    

Bacon Donuts Frozen Pot Pies Whole Milk Canned Chicken Noodle Soup  Pickles  Table Salt  Foods full of sugar

146

SOUP Cauliflower and Onion Soup

Ingredients SERVINGS: 4 or 5 (makes 7 1/2 cups)          

1 tablespoon vegetable oil 2 medium onions, halved and thinly sliced About 1/2 tsp. salt 3 garlic cloves, minced 1 large head cauliflower (2 lbs.), chopped 4 cups chicken or vegetable broth Freshly ground white pepper 2 tablespoons extra-virgin olive oil 2 tablespoons minced chives 1 tablespoon finely chopped flat-leaf parsley

Directions: 1. Heat vegetable oil in a large pot over medium-high heat. Add onions and salt, cover, reduce heat to medium, and cook, stirring occasionally, until onions are very soft, 5 to 8 minutes. Add garlic and wine. Cook, stirring, until liquid is almost completely evaporated, 3 to 5 minutes. 2. Stir in cauliflower and broth and bring to a boil. Reduce heat to a simmer, cover, and cook until cauliflower is very soft, 20 to 25 minutes. 3. In 3 batches, whirl soup in a blender until very smooth, at least 3 minutes per batch (or, if you'd like a few florets in your soup, blend 2 batches and leave the last chunky). Stir together and season to taste with white pepper and salt. 4. In a small bowl, combine olive oil, chives, and parsley. Ladle soup into bowls and decoratively drizzle herb oil on top.

Calories 131

Preventing / Reversing High Blood Pressure 147

SOUP Broccoli and Spinach Soup

Ingredients SERVINGS: 4       

2 leeks, chopped 4tablespoons unsalted butter kosher salt and black pepper 6 cups low-sodium vegetable broth 1 bunch broccoli, chopped 1 small russet potato, peeled and chopped 5ounces spinach

Directions:

1. Cook the leeks in the butter with ¾ teaspoon salt and ¼ teaspoon pepper in a large pot over medium-high heat, stirring occasionally, until softened, 4 to 6 minutes. 2. Add the vegetable broth, broccoli, and potato. Simmer until tender, 18 to 22 minutes. 3. Stir in the spinach until wilted. Transfer the mixture to a blender and puree until smooth. Top with black pepper to taste before serving.

Preventing / Reversing High Blood Pressure 148

SOUP Vegetable Soup with Ravioli

Ingredients SERVINGS: 4  1 cup bell peppers chopped  1 cup onion, chopped (or use 2 cups frozen bell pepper and onion mix, thawed and diced)  1 cup carrots, peeled and chopped  2 cloves garlic, minced  1/4 teaspoon crushed red pepper, or to taste (optional)  1 28-ounce can crushed tomatoes, preferably fire-roasted  1 15-ounce can vegetable broth  1 teaspoon dried basil or marjoram  1 cup cannellini beans  5-6 stems kales (depending on size) rough chopped  1 6- to 9-ounce package fresh or frozen ravioli  2 cups diced zucchini, (about 2 medium)  Salt and freshly ground pepper to taste

Directions:  Add about 2 Tbl. water to the soup pot and add peppers and onions, carrots and cook, stirring, for a few minutes. Add the garlic and crushed red pepper and cook an addition minute.  Add tomatoes, broth, water and basil (or marjoram), beans and kale; bring to a boil over high heat.  Season with salt and pepper to taste.  In a separate pan, boil enough water for the ravioli's and cooking according to package directions. *NOTE  Add the cooked ravioli to each soup bowl and fill with soup.

Preventing / Reversing High Blood Pressure 149

SOUP Seasoned Vegetarian Bean and Barley Vegetable Soup

Ingredients SERVINGS: 4                 

1/2 onion, diced 2 ribs celery, diced 2 carrots, diced any other vegetables desired, 1/2 cup each 2 tbsp oil or margarine 8 cups water or vegetable broth 1 cup pearled barley, uncooked 1 cup pinto or white beans, cooked or canned 1/3 cup tomato paste or crushed tomatoes 1/4 tsp salt 1/2 tsp pepper 1/4 tsp celery salt (optional) 1/2 tsp basil 1/2 tsp oregano or Italian spice mix 1/2 tsp thyme 1 tsp onion powder (optional) 2 large bay leaves

Directions: In a large soup pot, Sautee the onions, celery, carrots and any other vegetables for 3-5 minutes. 2. Add vegetable broth or water and all other ingredients and bring to a simmer, then reduce heat to medium-low. 3. Allow to simmer for at least an hour, stirring occasionally, until barley is soft and somewhat fluffy. 4. Add more spices to taste and enjoy! 1.

Preventing / Reversing High Blood Pressure 150

SOUP Hearty Sweet Potato Soup

Ingredients SERVINGS: 4 - 6       

6 large sweet potatoes, peeled and chopped into similarly sized pieces 1 large onion, roughly chopped 3 ribs of celery, roughly chopped 2 teaspoons poultry seasoning 1-quart chicken or vegetable stock 1-quart water, or enough additional water to just cover vegetables 2 cups milk or cream

Directions:

1. 2. 3. 4. 5.

Add all chopped vegetables, poultry seasoning, and stock to a large soup pot. Add just enough water until all vegetables are just covered. Add a little more water to cover the vegetables. Boil until vegetables are very tender. Use a blender to puree the soup or put the vegetables and stock in a standing blender and puree in batches. Add milk or cream and heat through

Preventing / Reversing High Blood Pressure 151

               

White beans Pork tenderloin Fat-free plain yogurt Kiwifruit Peaches and nectarines Bananas Kale Red bell pepper Broccoli Sweet potato Quinoa Avocado Fiber-Filled Oat Bran Lima Beans Iron-Rich Spinach Flaxseed for Omega-3 Fatty Acids

 Add cinnamon to fruit, tea and oats

152

SOUP Herbed Vegetarian Zucchini and Cheddar Soup

Ingredients SERVINGS: 1 -2      

3 cups vegetable broth 3 medium-sized zucchini, cut into 1-inch pieces 1 tablespoon chopped fresh or dried tarragon or dill 3/4 cup shredded reduced-fat Cheddar cheese 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper

Directions: Place broth, zucchini, and tarragon or dill in a medium saucepan; bring to a boil over high heat. 2. Reduce to a simmer and cook, uncovered, until the zucchini is tender for 7 to 10 minutes. 3. Puree in a blender in batches if necessary, until smooth. 4. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated. Remove from heat and season with salt and pepper. Serve hot or chilled. 1.

Preventing / Reversing High Blood Pressure 153

SOUP Gingery Lentil Soup

Ingredients SERVINGS:  2 teaspoons olive oil  3 medium carrots, chopped  1 medium onion, chopped  2 teaspoons grated peeled fresh ginger  1 teaspoon minced garlic  1 1/2 teaspoons curry powder  1/4 teaspoon salt  1/4 teaspoon freshly ground black pepper  2 (14-ounce) cans fat-free, less-sodium chicken broth, plus enough water to equal 4 cups  1 cup brown lentils, rinsed and drained  1 (14.5-ounce) can dice tomatoes, drained

Directions: 1. Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds. 2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.

Preventing / Reversing High Blood Pressure 154

SOUP Savory Greek Lemon Rice Soup

Ingredients SERVINGS: 2 -3       

4 cups reduced-sodium chicken broth 1/3 cup white rice 1 tablespoon extra-virgin olive oil 1/4 teaspoon turmeric 1/4 cup lemon juice 2 tablespoons chopped fresh dill 1/4 teaspoon freshly ground pepper

Directions: Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes. 2. Carefully transfer 2 cups of the rice mixture to a blender. Add oil, and turmeric; process until smooth. The mixture will be hot. 3. Whisk the lemon juice, dill and pepper into the soup remaining in the pan. Heat thoroughly. 1.

Preventing / Reversing High Blood Pressure 155

SOUP Broccoli, Potato, and Cheddar Cheese Soup

Ingredients SERVINGS: 4

Directions:

             

1 small onion, chopped 1 carrot, chopped 1 celery stalk, chopped 2 cloves garlic, minced 1 tbsp butter 2 tbsp flour 2 1/2 cups fat-free chicken broth (or vegetable broth) 1 cup fat-free milk 2 medium potatoes, peeled and diced small salt and fresh pepper 2 heads or 4 cups of broccoli florets, chopped into small pieces 1-1/2 cups 2% shredded sharp cheddar 2 slices 2% American cheese 1 tbsp Parmesan cheese

Chop onion, carrot, celery, garlic in a chopper or mini food processor. In a large soup pot, melt butter. Add chopped vegetables and sauté on low heat until soft, about 5 minutes. Add flour, salt, and pepper to the pot and stir until smooth. Add chicken broth, milk, and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes. Add broccoli florets, Parmesan cheese, and stir well. Add salt and pepper to taste. 2. Cook uncovered until broccoli is cooked for about 5 minutes. Add cheddar and American cheese, stir well and remove from heat. Using an immersion blender and quickly blend part of the soup for a few seconds. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli and place it in a standing blender, then add it back to the soup. This helps thicken it a little. 1.

Preventing / Reversing High Blood Pressure 156

SOUP Chunky Chicken Noodle Soup

Ingredients SERVINGS: 4  1 (3-pound) broiler-fryer, cut up and skinned  4 cups water  3/4 teaspoon poultry seasoning  1/4 teaspoon dried thyme  3 celery tops  2 cups water  2 ounces uncooked medium egg noodles  1/2 cup sliced celery  1/2 cup sliced carrot  1/3 cup sliced green onions  2 tablespoons minced fresh parsley  2 teaspoons chicken-flavored bouillon granules  1/4 teaspoon coarsely ground black pepper  1 bay leaf

Directions: Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth. 2. Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil. Cover, reduce heat and simmer 20 minutes. Bone and chop chicken; add to broth mixture. Cook 5 minutes or until thoroughly heated. Discard bay leaf. Ladle soup into bowls, and sprinkle with additional pepper, if desired. 1.

Preventing / Reversing High Blood Pressure 157

SOUP Beef Bone Broth

Ingredients SERVINGS: 4          

4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher) 2 medium unpeeled carrots, cut into 2-inch pieces 1 medium leek, end trimmed, cut into 2-inch pieces 1 medium onion, quartered 1 garlic head, halved crosswise 2 celery stalks, cut into 2-inch pieces 2 bay leaves 2 tablespoons black peppercorns 1 tablespoon cider vinegar 6-quart (or larger) stockpot or a large slow cooker

Directions: 1. Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more. 2. Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables. 3. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time. 4. Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth. 5. Broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.

Preventing / Reversing High Blood Pressure 158

Healthy Smoothie Recipes PREVENTION BEATS CURE Smoothies are a great way to eat a variety of 4 to 5 whole fruits and vegetables at one time. Greens help clear the plaque out of your arteries! Berries are great antioxidants and inflammation reducer.

“A Smoothie a day keeps Big Pharma away” ~ Gary Hopkins ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

159

Smoothie Instructions

 Two cups of leafy greens (Pick 2 to 3)

Two cups of fruits (Pick 2)  Banana Strawberries Blackberries Blueberries Raspberries Acai Cherries Lemon/Lime Mango Peach/nectarines Apples Plums Watermelon/cantaloupe Pears Kiwi

Spinach Kale Swiss chard Collards Beet greens Turnip greens Endive Sprouts Wild salad greens Watercress Romaine lettuce Cucumber Parsley Basil Mint



 Flax oil Avocado (use 1 half) Coconut oil Almond Butter Peanut Butter

(Pick 1)  Pure water Coconut water Almond milk (unsweetened) Coconut milk Rice milk

Use 1 -2 tbsp Superfood (Pick 1)

Bee Pollen Hemp Seeds Maca Powder Flax seeds/sprouted flax  Chia seeds Chlorella Goji berries Raw Cacao Powder Spirulina  Wheat Grass

Sweetener

Supplement / Spice

Use 1 -2 tbsp Fat (Pick 1)

1 cup of base

(Pick 1)



(Pick 1)

 Stevia

Cinnamon 1-2 tsp Vanilla 1-2 tsp Cardamom 1 tsp

Plant based protein . powders 1 scoop Ginger 1 tsp

Xylitol Grade B Maple Syrup Raw agave  Raisins

Honey Dates

**Important**  Choose organic greens  Avoid artificial sweeteners and processed sugars  Blend smoothie for at least 60 seconds All it takes to grow your own green food is a small container, fresh water and healthy soil, a little sunshine and anywhere from 7-15 days before it's ready for juicing. 160

Smoothies for the Heart

Tropical turmeric green smoothie       

1 1/2 cups coconut water 1 cup pineapple chunks, fresh or frozen 1/2 cup sliced mango 1 handful arugula 1 handful baby spinach 1/2 tsp. ground turmeric 1/2 tsp. ground cinnamon

Blend the ingredients for 60 seconds or until smooth

Spinach smoothie     

1 cup unsweetened almond milk 1/2 cup mango, sliced 1 ripe banana 2 cups baby spinach 1 Tbsp. chia seeds

Blend the ingredients for 60 seconds or until smooth

161

Smoothies for preventing Cancer

Beetroot Smoothie    

2 beetroots 2 carrots 1 lemon 1/2 tsp. turmeric

Blend the ingredients for 60 seconds or until smooth

Broccoli Smoothie     

1 cup broccoli florets 1 carrot 1 lemon 2-3 tbsp. chopped cilantro 1/2 tsp. turmeric

Blend the ingredients for 60 seconds or until smooth

162

Smoothies for preventing Diabetes

Green Smoothie  1 1/2 cups water  1 organic ripe green apple cut into chunks, core discarded  1 organic ripe green pear cut into chunks, core discarded  2 cups organic roughly chopped fresh kale or spinach  1/2 cup organic roughly chopped fresh mint  20 chilled green grapes  12 ice cubes  3/4 tsp cinnamon  1 tbsp agave nectar  1 lime juiced Servings: 2-3 servings Blend the ingredients for 60 seconds or until smooth

Green Smoothie          

Handful of spinach 3 slices of cucumber 1/2 stalk of celery 1 teaspoon of organic cinnamon 2 frozen strawberries 1 tablespoon of flax seed 1/2 cup of blueberries(frozen or fresh) 3 tablespoon of organic rolled oats 1 tablespoon of raw cacao 6 ounces of unsweetened almond milk

Blend the ingredients for 60 seconds or until smooth 163

Smoothies for Healthy Kidneys

Kidney Smoothie       

1/2 avocado 1/2 peeled lime or lemon 1 peeled kiwi 1/4 cup of walnuts (optional) 1 banana 1 node of fresh cilantro 1 cup of distilled water

Blend the ingredients for 60 seconds or until smooth

Blueberry Smoothie       

Big handful froze or fresh organic wild blueberries 1 Banana 1 Tbsp extra-virgin coconut oil 1 Tbsp hemp seeds 1 Tbsp chia seeds Pinch of cinnamon 1 cup almond milk or coconut water

Blend the ingredients for 60 seconds or until smooth 164

Smoothies for a Healthy Brain

Blueberry Beet Almond Smoothie 1/2 cup unsweetened carrot juice 1/2 cup frozen or fresh blueberries 1/2 cup peeled and grated raw beet 1/2 cup unsweetened applesauce 1/2 cup unsalted raw whole almonds 1/2 cup ice cubes 1/2 tsp fresh lime juice dash of ground ginger

Blend the ingredients for 60 seconds or until smooth

Mango-Avocado Smoothie 1/2 fresh mango 1 cup fresh spinach 1 cup chilled low-fat vanilla soymilk 1/4 avocado 5 tsp agave nectar

Blend the ingredients for 60 seconds or until smooth 165

Smoothies for reversing High Cholesterol

Blueberry Avocado Smoothie 1 cup frozen blueberries 1/4 avocado 1 cup coconut water juice of 1/2 lime 1 serving vanilla whey protein powder 1 serving greens powder (optional) sweeten to taste with raw honey, stevia or xylitol Blend the ingredients for 60 seconds or until smooth

Pomegranate Smoothie 3/4 cup frozen, unsweetened blueberries 1/2 cup 100 percent pomegranate juice 1/4 cup nonfat vanilla yogurt 1/2 teaspoon lemon zest 1/2 teaspoon fresh lemon juice

Blend the ingredients for 60 seconds or until smooth

166

Smoothies for reversing High Blood Pressure

Strawberry-Orange with Beet Smoothie      

1 cup raw beet, chopped 1 cup whole strawberries 1 orange, peeled and deseeded 1 banana, peeled 3 cups fresh baby spinach 8 ounces homemade almond milk

Blend the ingredients for 60 seconds or until smooth

Orange Grapefruit Smoothie       

1 frozen banana, peeled, sliced and thawed slightly 2 cups whole strawberries 1 red grapefruit, peeled and deseeded 1 orange, peeled and deseeded 2 chard leaves 2 cups fresh baby spinach 6 to 8 ounces of filtered water

Blend the ingredients for 60 seconds or until smooth

167

The Super Lou Smoothie

Spinach – Kale with a Superfood           

1 cup of spinach 1 cup of kale 1 Banana 1 Apple Spirulina 1 tbsp Coconut water Cinnamon 1-2 tsp Ginger 1 tsp Avocado (1 half) Raisins Chia seeds 2 tsp

Blend the ingredients for 60 seconds or until smooth

168

Healthy Dessert recipes PREVENTION BEATS CURE

“We should look for someone to eat and drink with before looking for something to eat and drink...” ~ Epicurus ~

“Let food be thy medicine and medicine be thy food.” Hippocrates

169

Cinnamon Spiced Ice Cream

Ingredients SERVINGS: 10-12 servings      

2 cups dairy free milk, plain, unsweetened 1 cup maple syrup 2 tsp ground cinnamon ½ tsp ground ginger ⅛ tsp ground allspice 2 tsp pure vanilla extract

Directions: Whisk all ingredients together in a large bowl until combined well. Carefully pour the mixture into the bowl of an automatic ice cream maker, and process according to manufacturer’s instructions. Enjoy immediately, or harden further in freezer for an hour or more.

Healthy Dessert recipes 170

Vanilla Lemon Berry Parfaits

Ingredients SERVINGS: 4  1 cup plain yogurt  2 (3.5-ounce) containers vanilla pudding  2 tablespoons bottled lemon curd (such as Dickinson's)  1/2 teaspoon vanilla extract  2 tablespoons honey  Zest of 1 lemon  1 tablespoon fresh lemon juice  3 cups mixed berries (such as blueberries, strawberries, and raspberries)

Directions: 1. In a small mixing bowl, whisk together the yogurt, pudding, lemon curd, and vanilla extract; set aside. 2. In a medium mixing bowl, stir the honey, lemon zest, and lemon juice until combined. Add the mixed berries, and gently stir with a rubber spatula to coat them with the honey mixture. 3. Assemble the parfaits in four 8-ounce glasses. Using measuring spoons, scoop 3 tablespoons of the yogurt mixture into each glass. Top with 1/4 cup of the berries, then another 3 tablespoons yogurt, and another 1/4 cup berries. Garnish each yogurt parfait with fresh mint, if desired. Serve immediately, or cover and refrigerate for up to 2 hours.

Healthy Dessert recipes 171

Banana-Oatmeal-Chocolate Chip Cookies

Ingredients SERVINGS: 16 cookies  1 cup oat flour  3/4 cup old-fashioned rolled oats  1/2 teaspoon baking powder  1/3 teaspoon baking soda  1/2 teaspoon salt  1/4 cup xylitol  1/3 cup canola oil  1/3 cup plain soy milk  1/2 teaspoon vanilla extract  1/2 ripe banana, cut into small pieces  1/4 cup chopped walnuts or another favorite nut  1/3 cup semisweet vegan chocolate chips (such as Tropical Source)

Directions: 1. Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips. 2. Line a baking sheet with parchment paper. Scoop dough onto the pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack.

Healthy Dessert recipes 172

Lemony Yogurt Loaf Cake

Ingredients SERVINGS: 4           

Directions:

1 1/2 cups white whole wheat flour 2 teaspoons baking powder 1/4 teaspoon fine salt 3/4 cup xylitol Finely grated zest of 1 lemon 1/2 cup plain Greek yogurt 1/4 cup milk 1/4 cup extra-virgin olive oil 1/2 teaspoon pure vanilla extract 2 large egg whites 1 large egg

Nonstick baking spray, for coating loaf pan

1. Preheat the oven to 350 degrees F. Coat an 8 1/2- by 4 1/2-inch loaf pan with baking spray. Whisk together the flour, baking powder, and salt in a medium bowl. 2. Put the sugar and lemon zest in another bowl and rub the lemon zest into the sugar with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg and vigorously whisk until well blended. Add the flour mixture into the egg mixture and fold until just incorporated. 3. Transfer to the prepared pan. Bake until a cake tester inserted in the center comes out clean, about 50 minutes. Cool in the pan on a wire rack for 5 minutes, and then unmold and cool to room temperature.

Healthy Dessert recipes 173

Strawberries Dipped in Chocolate

Ingredients SERVINGS: 4  

2 ounces high-quality dark chocolate 12 strawberries

Directions: 1. Microwave chocolate in a small bowl on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted. 2. Dip strawberries in the melted chocolate.

Nutrition Per serving: 133 calories

Healthy Dessert recipes 174

Blueberry & White Chocolate Chunk Ginger Cookies

Ingredients SERVINGS: 2 dozen cookies  1 cup whole wheat flour  1/4 cup wheat germ  1/2 teaspoon baking soda  1/2 teaspoon salt  1/4 teaspoon ground ginger  1 large egg  3/4 cup packed dark brown sugar  1/3 cup canola oil  1 teaspoon vanilla extract  1/2 cup oats, quick-cooking or old-fashioned (not instant)  2 ounces white chocolate, chopped  1/3 cup dried blueberries, (see Tip)  1/4 cup crystallized ginger, chopped

Directions: 1. Position racks in upper and lower thirds of oven; preheat to 375°F. 2. Whisk flour, wheat germ, baking soda, salt and ground ginger in a small bowl. Whisk egg, brown sugar, oil and vanilla in a large bowl. Add the dry ingredients to the wet ingredients; stir to combine. Add oats, chocolate, blueberries and crystallized ginger; stir just to combine. Drop by rounded tablespoonful’s onto 2 ungreased baking sheets, 1 1/2 inches apart. 3. Bake the cookies until puffed and barely golden around the edges, switching the pans back to front and top to bottom halfway through, 8 to 10 minutes. Cool on the pans for 2 minutes; transfer to a wire rack to cool completely.

Healthy Dessert recipes 175

Angel Food Cake

Ingredients SERVINGS: 16         

1-1/2 cups egg whites (about 10) 3/4 cup plus 1/2 cup sugar, divided 1/4 cup cornstarch 1/4 cup white rice flour 1/4 cup tapioca flour 1/4 cup potato starch 1-1/2 teaspoons cream of tartar 3/4 teaspoon salt 3/4 teaspoon vanilla extract

Directions: 1. Place egg whites in a large bowl; let stand at room temperature for 30 minutes. Sift 3/4 cup sugar, cornstarch, flours and potato starch together twice; set aside. 2. Add cream of tartar, salt and vanilla to egg whites; beat on medium speed until soft peaks form. Gradually add remaining sugar, about 2 tablespoons at a time, beating on high until stiff peaks form. Gradually fold in flour mixture, about 1/2 cup at a time. 3. Gently spoon into an ungreased 10-in. tube pan. Cut through the batter with a knife to remove air pockets. Bake on the lowest oven rack at 350° for 45-50 minutes or until lightly browned and entire top appears dry. Immediately invert pan; cool completely, about 1 hour. 4. Run a knife around side and center tube of pan. Remove cake to a serving plate. Top with fresh fruit if desired.

Healthy Dessert recipes 176

Watermelon Sorbet

Ingredients SERVINGS: 16

 3 cups watermelon, cut into 1-inch chunks, seeds removed  2 fresh Medjool date, pit removed

Directions: Add watermelon and dates to a high-speed blender. Process until smooth. Carefully pour the mixture into the bowl of an automatic ice cream maker, and process according to manufacturer’s instructions. Enjoy immediately, or harden further in freezer for an hour or more

177

Gluten-Free Gingersnaps

Ingredients SERVINGS: 3 to 4 dozen cookies

Directions: 1.

2. 3. 4.

             

1 cup sorghum flour 1 cup tapioca starch/flour 1/2 cup hazelnut flour or almond flour 1 cup xylitol 1 teaspoon ground ginger 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/4 teaspoon fine sea salt 1 1/4 teaspoons xanthan gum 1 teaspoon baking soda 1/2 cup Earth Balance Sticks, or Spectrum Organic Shortening 1/4 cup unsulphured molasses 4 tablespoons coconut milk (or non-dairy milk)

Preheat the oven to 350ºF. Whisk together the dry ingredients in a large mixing bowl. Use a whisk attachment or pastry cutter to cut in the shortening and molasses. The mixture will be sandy and crumbly. Add the coconut milk one tablespoon at a time. Mix after each spoonful to keep a close eye on the consistency. You don't want the dough too sticky. It should still appear somewhat crumbly- but- when you pinch the dough it should stick together and feel like cookie dough. Used four tablespoons of coconut milk to get to this consistency. Divide the dough in half. Wrap one-half in plastic wrap and pop it in the fridge to chill while you work with the other half.

Healthy Dessert recipes 178

Spirulina Cookies

Ingredients SERVINGS: 3 to 4 dozen cookies     

2 1/2 tsps. organic spirulina 7-9 organic Medjool dates 1 medium organic banana 1/3 cup organic sesame seeds, toasted or raw 1/2 cup organic raw shredded coconut

Directions: Mix ingredients in a food processor. Use a spatula to scrape down the sides to make sure it is all combined; add a little filtered water if necessary. 2. Pinch "dough" and roll into little balls and flatten into little discs. 3. Dehydrate in a food dehydrator or oven at 115 for several hours. 4-5 hours for a chewier "cookie", texture of 1-15 hours for a crispier texture. They will taste great and keep either way. Or bake at 200 degrees for @ 30 minutes. 1.

Healthy Dessert recipes 179

Reference American Heart Association http://www.heart.org/HEARTORG/ American Cancer Society http://www.cancer.org/ American Diabetes Association http://www.diabetes.org/ http://www.doctoroz.com/ Alzheimer's Association http://www.alz.org/ American Stroke Association http://www.strokeassociation.org/STROKEORG/ New Health Guide for Your Everyday Health. http://www.webmd.com/ www.organicfacts.net/ www.choosemyplate.gov http://www.mayoclinic.org/ http://www.todaysdietitian.com/ http://bodyecology.com/articles/25_reasons_to_avoid_sugar.php http://articles.mercola.com/sites/articles/archive/2015/07/25/sugar-industry-secrets.aspx The Secrets of Sugar - The Fifth Estate - CBC News http://healthyeating.sfgate.com/statistics-health-risks-eating-fast-food-3290.html http://www.healthline.com/health/fast-food-effects-on-body www.cronometer.com

Healthy Man Cooking from India

Articles inside

and a Super Lou Smoothie Page

FIBER - Eat a minimum of 28 grams of fiber a day (by consuming at least a

WATER - Drink half your body weight in oz. of water a day (filtered

Page

. Strawberry Orange and Beet Smoothie (Page

VEGETABLES - Eat a minimum of 5 servings of vegetables (Pages 36 - 40

Tex-Mex Breakfast Sandwich (Page

to 20oz Water (Page