Building Muscle & Bone
Eat to Win 5 Best Foods
Skin, Hair and Nails
Brain, Vision, Memory
Blueberries: high in Vitamin C, fiber, antioxidants (flavanoids or polyphenols). Improve memory.
Pine Nuts/ Pinolas
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 Defects
Things To NOT EAT & Why
Raising good cholesterol
Metabolism & Weight Control
First 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
Basal Metabolic Rate.
Fiber 4X as much as
in the fruit.
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.
5X magnesium & calcium than stalks.
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?
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.
From December 2011 O! Magazine
Links for improving Nutrition