Building Muscle & BoneEat to Win 5 Best Foods
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Skin, Hair and Nails
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Brain, Vision, MemoryAlmonds
Apples Bananas Blueberries: high in Vitamin C, fiber, antioxidants (flavanoids or polyphenols). Improve memory. Broccoli Brussel Sprouts Cabbage Cantaloupe Cauliflower GINGER Lettuce Pine Nuts/ Pinolas Walnuts Watermelon Flaxseed SLE. Lutein , a xantophyll, a plant carotenoid: 6-10mg/day with zeaxanthin to prevent macular degeneration & cataracts. Fat-soluble. Best taken with high fat foods. Egg Yolks. Kale, Collard Greens, Broccoli, Kiwi Fruit Zeaxanthin:Lutein Ratio 2:1 |
Preventing Birth DefectsFolic Acid.
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Things To NOT EAT & Why |
Regulating cholesterol |
Metabolism & Weight ControlFirst build muscle. Muscle mass burns more calories than fat. Second eat more fiber.
Get sufficient amounts of the following vitamins to keep your metabolism humming: B2, B3, B5, B6, & C Calculate your Basal Metabolic Rate. |
Healthy scrapsOrange Rind
Fiber 4X as much as in the fruit. Tangeretin Nobiletin The above 2 flavanoids have anti-cancer, anti-diabetic and anti-inflammatory properties. May lower cholesterol better than prescription drugs. More in rind than in fruit. Grate zest onto green beans & asparagus. Into salads and salad dressings. Cook in simple syrup & cover in dark chocolate for dessert, Or just eat the candied peel, or add it to cakes, muffins, cookies, relishes. SWISS CHARD STEMS Lots of glutamine, an amino acid that boosts the immune system & bolsters body's ability to recover from injuries & surgery. Tie in bundles of 6 - 8 w/ kitchen twine & braise in vegetable stock, red wine or balsamic vinegar, honey, and garlic for 20 - 30 min. CELERY TOPS 5X magnesium & calcium than stalks. VITAMIN C Phenotics: anti-oxidant & anti-inflammatory compounds Finely chop w/ parsley & mix into salsa, tuna or potato salad, egg or salmon salad. Can also use as garnish for chicken or fish. Creme of Celery Soup anyone? BROCCOLI LEAVES 1 oz has 90% of daily Vitamin A requirement, compared to 3% in flowerets. Cook as you would spinach, or steam like Kale, Blanch in salt water, then saute in olive oil, garlic, salt. WATERMELON RIND ONION SKINS From December 2011 O! Magazine |
Links for improving Nutrition |