DIETS FOR OPTIMUM HEALTH
There is much wisdom in the old saying "You are what you eat," and doctors and dietitians alike will tell you that good health starts with a good diet. To help make eating well as simple as possible, one of the important things we need to do to ensure a good balance in our lives, is to be aware of what we eat, so that we can have optimum health. There are certain foods that contain high amounts of beneficial substances - antioxidant, vitamins and minerals and beta-carotene that can help eliminate toxins, boost the immune system and help protect against cancer.
CHOOSE 7 VEGGIES A DAY :
- Leafy Greens : Spinach,methi,bathua,mustard greens
- Cruciferous Veggies : Broccoli, Cauliflower and Cabbage .
- Root Veggies : Carrots, Beets, Sweet Potatoes, and Radishes .
- Others : Tomatoes, Squash, Peppers, Onions, Asparagus, and Mushrooms.
CHOOSE 3 FRUITS A DAY :
- Strawberries, Raspberries, Cherries, Kiwi, Melon, Papaya, Apples, Lemons, Limes, Oranges, Pomegranates, and Avocados.
CHOOSE 3 TO 6 SERVINGS OF WHOLE GRAINS A DAY :
- Brown Rice, Guinoa, Millet, Amaranth, Sprouted Bread, Oatmeal, and Barley.
CHOOSE 1 OR 2 SERVINGS OF HEALTHY FATS A DAY :
- Nuts and Nut Butters : Peanuts, Almonds, Walnuts, Cashews, Oils: extra-virgin Olive Oil, extra-virgin Coconut Oil, Organic Canola Oil, Hempseed oil, and Flaxseed oil.
- Omega-3s : Salmon, Sardines, Fresh Ground Flaxseeds, and Avocados.
CHOOSE 2 SERVINGS OF LEAN PROTEIN A DAY :
- Beans : Black, Kidney, Lentils
- Meat/fish : Organic, free - range Chicken Fish.
- Eggs/Dairy : Cottage Cheese and Organic Eggs.
EAT AS MANY HERBS AND SPICES A DAY AS YOU LIKE :
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Garlic, Ginger, Parsley, Rosemary, Cilantro, Basil, Cumin, Oregano, Cinnamon, and Turmeric.
MAKE THIS DIET WORK FOR YOU :
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Almonds : By providing the healthy fats probiotics need to grow.
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Raw foods : Uncooked veggies, sprouts, and seeds can all lead to better digestion.
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Licorice root : Your stomach naturally secretes a mucosal lining, which acts as armor to protect digestive acids from eating away at your stomach wall. Licorice root stimulates the creation of this lining. Take 750 mg three times a day. Look for "DGL" licorice, which has had its blood pressure-raising glycyrrhizin removed.
TURMERIC :
This popular Indian spice contains curcumin, which gives turmeric its yellow pigment. Research shows it may reduce the buildup of beta-amyloid proteins in the brain, a hallmark of Alzheimer's disease.
VITAMIN B12 :
Too little of this vitamin raises homocysteine levels in your brain, which dramatically increases your risk for Alzheimer's. Take 500 mcg daily.
APPLES & PEARS :
These are full of vitamins and minerals and are great for cleansing, good for the skin and the immune system. Pears are high in iodine which can help thyroid function. Apples are good for reducing cholesterol and inflammation.
BANANAS :
Has got to be one of the best all round foods. A great snack to boost your energy and easily digested. A good source of protein and fiber, high in potassium, a natural antibiotic and mildly sedative so good for helping you sleep and with PMS.
Beans & Lentils :
A good source of protein for veggies and non-veggies alike. They provide a steady source of energy and contain plant estrogen which can help stabilize PMS and are even used as an alternative to HRT. They are high in minerals and good for cleansing, lowering blood pressure and cholesterol levels.
RED (DISH) THINGS :
Berries : Strawberries, Raspberries, Blackberries etc . - High in antioxidants so good for the immune system.
BEETROOT :
Cleanses and boosts the immune system, high in antioxidants.
CARROTS :
Great for cleansing, high in Vitamin A, good for the skin, best eaten raw.
PEPPERS :
High in vitamin C and other antioxidant vitamins, good source of zinc, good for the immune system, magnesium - good for energy.
TOMATOES :
High in water so good for hydration, lower heart disease, high in antioxidants good for the immune system, lycopene found in cooked tomatoes is good for cancer prevention.
GREEN STUFF :
Broccoli : High in vitamins (esp. B and folic acid), minerals and antioxidants, good for cleansing the liver and contains substances that help fight cancer.
CABBAGE :
Good for the digestive system, rich in minerals esp. potassium and phosphorus.
SPINACH :
A powerful cleanser, good for the immune system, high in calcium - good for bones, teeth and gums, iron - good for the blood, potassium - regulates high blood pressure.
GARLIC :
Good for infections such as colds, antiviral, antiseptic and antibiotic. Reduces cholesterol and is great for boosting the immune system, cleansing the liver and improving the circulation.
NUTS & SEEDS :
Although nuts can be high in calories, they're also high in protein and antioxidant vitamin E, zinc and selenium. Good for an energy snack - best raw not roasted. Seeds - rich in Omega-3 and 6 and a variety of vitamins and minerals, good for the skin, heart disease, cleansing and the immune system.
OATS :
Highly nutritious, easily digested and a good source of slow-release energy. Try porridge for breakfast with berry fruits. Good for bones and teeth with high levels of calcium and phosphorus. Good for the nervous system and have a relaxing effect, also help to stabilize blood sugar levels and reduce cholesterol. memory and general brain function, heart disease and inflammatory skin conditions as improving dry skin. High in selenium which detoxifies and protects against cancer.
SOYA :
Like other beans a good source of protein. Reduces blood pressure and cholesterol and good for fighting cancer. Contains plant estrogen good for hormone related problems in women such as PMS and the menopause. Tofu is high in calcium and iron good for bone health and the circulation.
YAMS & SWEET POTATOES :
Good for slow energy release. Contain plant estrogen so good for those hormone related problems again. High in antioxidant vitamins and minerals good for eliminating heavy metals. Protect against heart disease, cancer and good for the circulation. High in vitamin E which is good for the skin. Minerals such as calcium, magnesium, potassium good for bones, teeth and gums.
YOGHURT :
Buy only the live, natural version, not the ones full of sugar! Good source of protein and calcium. Easily digested and good for the digestive system, boosts the levels of friendly bacteria especially after antibiotics. Protects the immune system and good for urinary and yeast infection
Buy fresh, local organic food whenever possible. Organic fruit and vegetables have a higher level of minerals and no residual insecticides or pesticides.