Type 2 Diabetes and Healthy Eating – Four Vegetables You Cannot Afford To Neglect

Including enough vegetables in your diet plan is an important factor in…

  • disease prevention,
  • weight management, and
  • blood sugar control.

Yet, many people are falling short on their vegetable choices. Even if they are making an effort to include more, usually this comes in the form of choosing the same vegetables over and over again. By mixing it up, you can ensure you receive optimal nutrition and put your best defense up against disease.

Let us look at four delicious vegetables you may be missing out on that should be a part of your regular diet plan…

1. Cabbage. If you tend to go with spinach or romaine lettuce whenever you make a salad, it may be time to reconsider. Cabbage is a vegetable full of antioxidants that will help combat cancer development.

What is more is it may help to lower cholesterol levels especially when cooked…

  • stir-fry it,
  • bake it into delicious cabbage rolls, or
  • make soup with it.

There are several ways to serve this vegetable.

2. Pumpkin. Do you tend to only think of pumpkins around Halloween? Did you know this is a highly versatile vegetable you can do a lot with? Pick up some pureed pumpkin next time you are at the grocery store.

Pumpkin is very high in dietary fiber and a rich source of both vitamin A, as well as vitamin C. It is also a good source of folic acid and even offers a small amount of iron. Try using it in…

  • pumpkin protein pancakes,
  • muffins,
  • pumpkin spice smoothies, or

prepare pumpkin soup with it instead.

3. Brussels Sprouts. The good old Brussels sprout. If you often turn your nose up to this one, it might be time to give it a second chance. The great thing about Brussels sprouts is they are loaded with phytonutrients which help combat cancer development.

Also, they are a rich source of fiber so will contribute to stabilizing blood sugar levels and may help keep you Type 2 diabetes free. Or, if you are already suffering, help better control your blood sugar and current symptoms.

Prepare them by sautéing them in a little olive oil and garlic and then adding whatever other spices you desire.

4. Squash. Finally, do not overlook squash. While this vegetable is slightly higher in carbs than some others, it is still not as high as potatoes would be so is an excellent reduced carb option for those looking to control their starchy potato intake.

Even better, squash is rich in dietary fiber so will help to stabilize blood sugar levels. Bake it just as you would potatoes, and you will hardly notice a difference.

Keep these vegetables in mind next time you are at the grocery store.

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Source by Beverleigh H Piepers

How to Preserve Nutrients When Cooking Food

Preserving nutrients when preparing food is vital. As it is many things rob food of nutrients, the main culprits being air, water, heat and fat. For instance, vitamins B, C and folate are heat-sensitive nutrients. Also, cooking in water reduces the antioxidants in vegetables like broccoli, cauliflower, collard greens, and kale. Though there will always be some degree of nutrient degradation anytime you prepare and cook food there are several ways to maximize the nutrient retention of your food. Check out this list of dos and don’ts to retain those nutrients, vitamins and minerals.

Things you SHOULD do

Rinse in cold water

Reserve scrubbing for thick-skinned veggies

Preserve the leaves on leafy greens (this is where most of the nutrients are)

Remove as little of skin as possible (most of the nutrients are found just beneath skin)

Use a sharp knife when cutting or chopping (reduces incidence of bruising which compromises nutrient quality)

Steam cook adding vegetables only after water is boiling (high temperatures of steam locks in the nutrients)

Saute & stir-fry using a tablespoon or so of oil (again high temperatures lock in the nutrients

Purchase from your local farmers (less time food is stored less nutrients lost in shipping & storage process)

Eat raw fruits & vegetables (salads & smoothies are always refreshing)

Cook in stainless steel, glass or enamel (Copper in copper pots destroy vitamins)

Keep vegetables that easily dry or wilt (e.g. spinach, broccoli & celery) in a slightly humid, dark, cool atmosphere

Things you SHOULD NOT do:

Bake: Baking isn’t a good cooking method because the long cooking times kill nutrients.

Peel and Trim: Many peels contain lots of minerals, vitamins & fiber so peeling should be avoided when possible.

Boil: Boiling destroys most nutrients because prolonged cooking time & nutrients go into water. In fact, nearly 80% of vitamins, minerals & nutrients are lost to this cooking method.

Soak: Soaking chopped, sliced or peeled veggies destroys nutrients.

Expose to Air & Light: When exposed to air and light nutrients in chopped, sliced and peeled are destroyed so cook immediately.

Eat processed foods: Processing destroys nutrients, vitamins & minerals so frozen or dried is actually a better choice.

Pre-wash: Don’t wash until ready for use to curtail bacterial growth and reduce nutrient degradation.

Refrigerate potatoes, onions & water squash: Since their starch converts to sugar they should be stored in a cook, dark, well-ventilated atmosphere.

The nutrients found in fruits and vegetables are necessary to support the human body therefore, preserving them in the manner of preparation, cooking and storage is vital to our nutritional health. Of equal importance is taking care when shopping to pick fruits and vegetables that are bright in color, crisp, firm in texture and free of bruising, cracks and insect bites. Nonetheless, despite all of this don’t drive yourself over the deep-end trying to rescue the nutrients. What’s most important is that you take whatever steps that you can to minimize nutrient degradation and enjoy the deliciousness of eating.

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Source by Amirah Bellamy

Fabulous Vitamins That Make Your Boobs Bigger

When it comes to naturally enhancing your breasts food can play a pivotal role. Not just any foodstuff you like it has to contain the right vitamins and minerals. To help you through this particular minefield I have listed the top 7 vitamins and minerals to help make your boobs bigger and the benefits each one actually possesses.

1. Vitamin A Helps to keep the cells in your body healthy and boosts the immune system. This vitamin will help to keep your skin soft and smooth and prevent the effects of aging. With regards to your breasts vitamin A will help prevent wrinkles and sagging of the breast (essential when wanting bigger boobs). Vitamin A can be readily found in foods such as milk and eggs. Don’t worry if your vegan though as it can also be found in various fruits and vegetables such as carrots, sweet potatoes and cantaloupe melons.

2. Vitamin B6 is a useful vitamin that ensures our circulatory system is in tip top condition. It also promotes healthy red blood cells. Having a good circulation of red blood cells will help your boobs get bigger when you use a massage technique on your breasts. This added stimulation will cause the bountiful blood cells to populate the breasts and help them get bigger. Vitamin B6 is found in nuts, seeds, potatoes and bananas.

3. Vitamin C is important for growth of the muscle tissues, which in turn will help your breasts grow when using any of the exercise techniques. You will want to help your pectoral muscles as much as possible so they will give your boobs a good lift and make them more firm and rounded. Vitamin C is commonly found in oranges and other citrus fruits but is also present in spinach and broccoli.

4. Vitamin E helps in the health of red blood cells and is also said to be able to help prevent cancer, as we mentioned above healthy blood cells are a must for anyone looking to get bigger boobs. Another benefit of vitamin E is that it can help reduce your cholesterol levels too. Vitamin E can be found in Nuts and green vegetables. Avocados are a rich source of vitamin E too.

5. Zinc is needed by the body for a healthy immune system it also helps to promote the growth of healthy new tissues. This is a must when we are looking to get bigger breasts. Zinc is commonly found oysters, lamb and even dark chocolate. You did read that right chocolate can have health benefits.

6. Selenium is a helpful mineral to have in the body as it helps to repair damaged cells and promote growth of new ones. This is essential when looking to make your boobs bigger naturally. You will find selenium in foods such as Brazil nuts, tuna, beef and cod.

7. Folic acid also known as vitamin B9 is another mineral that promotes the growth of healthy cells and tissues within the body and can be found in asparagus, dried beans and liver.

Please bear in mind when you are looking to get bigger breasts naturally that these vitamins are essential, but be aware that too much can have negative effects. If you are going to take vitamin supplements to compliment your diet then make yourself familiar with daily recommended amounts.

Taking these vitamins can help with natural breast growth especially when used in conjunction with breast massages or breast enhancement exercises. They can also be found in most creams and lotions that help you to get bigger breasts without the pain and cost of surgery.

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Source by Susan Johannsen

Foods For More Energy – 10 Foods That Will Give You Instant Energy

I need more energy and I’m tired.

Does this sound like you?

If so, I bet when you feel like this, you normally grab a soda or a candy bar to give yourself a quick boost of energy. Hey, you’re busy, I know. We all do it. That’s why there’s a vending machine in many office buildings and workplace break rooms. They know we are going to run out of energy and need a quick pick me up.

We know that we probably shouldn’t be selecting that small bag of potato chips and a chocolate almond bar, but we tell ourselves we need something to tide us over until dinner. In fact, food does provide energy, it’s just that junk food doesn’t give us the best source of food energy.

What should I eat to have more energy?

Here’s a list of natural foods that will provide your body with energy and stamina:

Grapes – Grapes have lots of magnesium, which converts into energy. Grapes are easy to carry around and make great snacks.

Oats – Oats are loaded with nutrients that aid in alertness and concentration. A bowl of oatmeal in the morning is a good start to the day.

Mung Beans – These crunchy sprouts are good on salads, in soups or eaten right out of the bag.

Yams/Squash – Yams are packed with vitamin C. They also help balance hormones and blood sugar levels. Squash promotes healthy circulation and good digestion.

Grains – Grains like millet, buckwheat, rye, barley and wheat contain healthy B vitamins and contribute to a steady flow of energy.

Sprouts – Any type of sprout that has been germinated is good for revitalizing the body. They also contain antioxidants, protein, trace minerals and fiber.

Peaches – Peaches are great for a quick boost of energy, as well as, helping the body eliminate toxins and regulate bowel movements.

Vegetables – Fresh vegetables (especially green ones) contain a range of energizing B vitamins, iron and magnesium. The best of these are: broccoli, spinach, and asparagus.

Wheat Grass – Wheatgrass is chock full of nutrients, in fact, it contains 25 times the nutrients of vegetables. Many people drink shots of wheatgrass juice as a general health booster. You can also find it in powder form.

Sunflower Seeds – Crunchy, nutty and plentiful, sunflower seeds are rich in protein, iron, vitamin B, zinc and magnesium.

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Source by Janine Michaels

Niacin and ADHD – The Smart Parent’s Guide to Supplements For ADHD

Niacin and ADHD have been in the news recently. You may have read that kids with ADHD tend to be deficient in this vitamin. If you’re wondering if supplementing your child’s diet with this niacin (vitamin B3) will be helpful in treating Attention Deficit Hyperactivity Disorder, read this article and you’ll learn more about this vitamin and the best way to give it to your child.

ADHD Niacin – What is Niacin and Why Is It Helpful?

Niacin or vitamin B3 is one of the B-complex vitamins. Crucial to proper brain function and the production of energy, niacin release serotonin in the brain. If your child’s brain does not produce enough serotonin, he may suffer from lethargy and low energy.

B vitamins are plentiful in tuna, seeds (like sunflower and pumpkin seeds), sprouts, watercress, tomatoes and bananas. If your child does not eat a balanced diet or does not eat enough of these foods, you might want to consider a supplement.

Niacin and ADHD – Dosage Recommendations

Give your child a supplement that has 25-50 mg of niacin or vitamin B3. If your child happens to be overweight in addition to having ADHD, this vitamin will help because it helps to control blood sugar levels.

One warning about giving your child niacin: rather than giving him a niacin supplement, give it in the form of a B-complex vitamin which will give your child all the all the essential B vitamins in a form that is balanced and meets the recommended daily allowances. Studies have shown that kids with ADHD are also deficient in other B vitamins such as thiamin or vitamin B1.

In fact, since nutritional deficiencies can be the cause of ADHD and its resulting brain dysfunction, it’s best to give your child a daily multivitamin and mineral supplement.

Niacin and ADHD and a Healthy Diet

Of course, vitamins cannot make up for an improper diet. Make sure your child drinks plenty of water and eats a diet that is made up of natural foods such as whole grains, legumes, nuts and seeds, fresh fruits and vegetables (especially dark, leafy greens) and lean protein such as fish, chicken and turkey. It is also helpful to supplement your child’s diet with omega 3 fatty acids which are essential to heart and brain health.

Although this may seem like a lot to do, you need to remember that food is our medicine and that immunity and proper brain function actually begin in the gut, where good food provides the nutrients to run our bodies efficiently and optimally.

ADHD, Niacin and Homeopathic Remedies

In addition to the recommendations above, you might want to consider a homeopathic remedy that has been formulated specifically to treat the symptoms of ADHD like agitation, restlessness, hyperactivity and inability to stay on task or concentrate. These remedies are used in place of prescription drugs and are actually much more effective.

Homeopathic remedies work to suppress the symptoms of ADHD, while healing the brain at the cellular level, restoring optimal brain function over time. Since they are completely natural, they have no side effects and will not interact with any other medications your child might be taking.

Look for a homeopathic remedy that contains hyoscyamus which has been shown to reduce disruptive outbursts, alleviate overexcitability and restlessness. Other herbs such as verta alb and arsen iod will help soothe and calm your child, so he can focus and his brain can begin to heal. I cannot emphasize enough the importance of taking such a supplement.

So there you have it. While niacin and ADHD are partners in treating Attention Deficit Hyperactivity Disorder, this B-3 vitamin alone is not enough. In addition, feed your child a healthy diet with a multivitamin and mineral supplement and a homeopathic remedy formulated specifically to suppress the symptoms of ADHD and heal the dysfunction that gave rise to it.

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Source by Laura Ramirez

List of Simple Carbohydrates and Complex Carbohydrates Foods

There are 2 types of carbohydrates. Complex carbohydrates and simple carbohydrates.

Carbohydrates are considered simple or complex based upon their chemical structure. So what are complex carbohydrates, or some call them starch?

Complex Carbohydrates

They are simply sugars bonded together to form a chain. Because of it’s complex chain form, your digestive enzymes have to work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines.

Because of that, the digestion of complex carbohydrates takes longer. The slow absorption of sugars provides you with a steady supply of energy and limits the amount of sugar converted into fat and stored!

Usually people consider complex carbohydrates as good carbohydrates.

Here’s a list of complex carbohydrates foods.

  • Spinach
  • Whole Barley
  • Grapefruit
  • Turnip Greens
  • Buckwheat
  • Apples
  • Lettuce
  • Buckwheat bread
  • Prunes
  • Water Cress
  • Oat bran bread
  • Dried apricots
  • Zucchini
  • Oatmeal
  • Pears
  • Asparagus
  • Oat bran cereal
  • Plums
  • Artichokes
  • Museli
  • Strawberries
  • Okra
  • Wild rice
  • Oranges
  • Cabbage
  • Brown rice
  • Yams
  • Celery
  • Multi-grain bread
  • Carrots
  • Cucumbers
  • Pinto beans
  • Potatoes
  • Dill Pickles
  • Low fat yogurt
  • Soybeans
  • Radishes
  • Skim milk
  • Lentils
  • Broccoli
  • Navy beans
  • Garbanzo beans
  • Brussels
  • Sprouts
  • Cauliflower
  • Kidney beans
  • Eggplant
  • Soy milk
  • Lentils
  • Onions
  • Whole meal bread
  • Split peas

Complex Carbohydrates

Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. People usually consider these as bad carbohydrates.

Why bad?

These simple carbohydrates are actually smaller molecules of sugar unlike the long chains in complex carbohydrates.

They are digested quickly because the individual sugars are ready to be absorbed immediately plus digestive enzymes have easy access to the bonds in the paired molecules.

You could say most of the work has been done for the digestive system! Foods like cake, pastry, biscuits, chocolate, etc (you get the idea) contain lots of “empty” calories.

Because our cells usually do not require that amount of energy at that time of eating, the sugar must either be converted to glycogen (sugar storage within cells) or converted to fat.

Your body cells can only store a limited amount of glycogen, so in many common cases, taking too much food that contains simple carbohydrates may contribute to body fat stores.

Here’s a list of simple carbohydrates foods.

  • Table sugar
  • Corn syrup
  • Fruit juice
  • Candy
  • Cake
  • Bread made with white flour
  • Pasta made with white flour
  • Soda pop
  • Candy
  • All baked goods made with white flour
  • Most packaged cereals
  • Honey
  • Milk
  • Yoghurt
  • Jam
  • Chocolate
  • Biscuit

There are a lot more foods that contains simple and complex carbohydrates. You can using the list above as a starting point for a healthier diet immediately.

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Source by John Mcewen

The Difference Between Grains and Pulses?

Food is necessary for the survival of any living organism. Be it flora or fauna, they all need some form of energy to live and flourish. Humans are also required to consume food in order to survive. Everyone wants to have a complete balance diet to do all their work, without any fatigue or tiredness. Pulses and Grains both together are part of the complete balanced diet. Both are required as one complements the other. They are same in many ways but they have a few differences.

PULSES – Pulses are basically dried edible seeds obtained from various plants. These might be consumed in their natural form but are preferred more when dried. They are in their most nutritious form when they are sprouted. Pulses are good sources of proteins(21 grams per 100 grams). It is the staple food around the world and almost 80% of the people worldwide consume it. Though it is rich in proteins,it also contains considerable amount of calories and carbohydrates (43 grams per 100 grams) so anyone trying to reduce weight or trying to control their diet are recommended to consume these in moderate amounts. Almost 25% of the pulses are proteins by weight. 100 grams of pulses contain around 350 kcal of energy.The pulses are very useful in controlling and reducing blood sugar and cholesterol levels and are therefore recommended by many health physicians. It also helps in faecal elimination.These are also economical as they are grown in huge amounts. Black Gram, Green Gram, Soya Bean and many more are some of the basic pulses that we consume in our day to day life.

GRAINS – Grains are the most staple diet in the world as almost 100% of the people worldwide from these as a basic part of their diet everyday. Grains are the source to various nutrients and minerals. The basic of these being dietary fibres and B Vitamins. Dietary fibres lower the blood sugar level of individuals and also help to prevent heart disease whereas B Vitamins play a key role in the various metabolic processes. These grains help the body to release energy from proteins, fats and carbohydrates. These foods are the main source of important minerals such as magnesium and selenium. Magnesium is the most valuable component in bone building and also to in releasing energy which forms muscles whereas selenium protects the body cell from oxidation and therefore protects the body from ageing fast. It is used to control and manage your weight and is recommended by doctors to women in times of pregnancy. Basic grains such as rice and wheat form the part of our daily food consumption.

So even in their differences, grains and pulses both are required for a healthy diet for any human being.

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Source by Shorya Panwar

13 Foods That Reduce Stress and Help Stop Anxiety Attacks

Many people fail to realize how important a role the proper nutrition plays in the reduction of stress and anxiety.

Anyone looking to reduce stress and anxiety in their life would be well advised to be watchful of the foods they

consume. The old adage “You are what you eat” is especially apropos in this present age. In this sometimes frenzied

and furious world in which we live, observing certain dietary principles can be particularly challenging. Still, a

little effort goes a long way and only a few changes in the diet can reap great rewards. Having said that, let’s

examine 13 foods that reduce stress and help stop anxiety attacks.

  1. Fish – Salmon, tuna, mackerel and sardines contain omega-3 fatty acids which protect the heart from heart diseases precipitated by stress. Omega-3 fatty acids also appear to inhibit the release of the stress hormone cortisol.
  2. Blueberries- In addition to being a superfood, blueberries are a rich source of vitamin C which is known to be effective in reducing stress levels. Blueberries contain a high amount of fiber which helps regulate blood sugar levels. Research has shown that blood sugar fluctuations are a major contributor to stress.
  3. Oats- Oats are one of the top foods that reduce stress. They are a great source of magnesium, thiamine and fiber.
    This trio works together to relieve stress and help stop anxiety attacks.
  4. Sweet Potatoes- A person under stress craves sugar and carbohydrates. Sweet potatoes are a healthy substitute and
    can help to satisfy that craving. And the fiber they contain helps your body process the carbs in a slow, steady
  5. Dried Apricots- Rich in magnesium, dried apricots are a great stress-buster. Apricots are high in vitamin C and
    fiber. Additionally, magnesium is a natural muscle relaxant and helps reduce heart palpitations as well.
  6. Broccoli- Chock-full of B vitamins which are known to relieve stress, broccoli also contains folic acid which reduces stress, anxiety, panic attacks, and depression.
  7. Almonds- Almonds contain vitamins B2 ( riboflavin ) and E, magnesium, and zinc – all great stress reducers.
  8. Beans- Black beans and kidney beans are excellent vegetable sources of thiamine, which is helpful in overcoming the short-lived depression that often accompanies high levels of stress.
  9. Low Fat or Skim Milk- Milk contains the amino acid tryptophan – known to have a calming effect. Milk is also a good source of calcium and B vitamins which protect nerve health. Another benefit is protein which helps stabilize blood sugar.
  10. Yogurt- Neutralizes the acidity of peptic ulcers which is aggravated by stress. Additionally, yogurt contains calcium which is essential for proper nerve impulses. Add blueberries for double stress protection.
  11. Tomatoes- Tomatoes are a rich source of Vitamin A which is important to a healthy immune system. A dysfunctional
    immune system can result in impaired nerve function.
  12. Cayenne Pepper- Pepper contains capsicum, which helps to maintain a healthy heart and ease the anxiety that
    is often the result of prolonged stress. Don’t worry about taking it straight – sprinkle it in soups, stews or on meats before broiling.
  13. Chocolate- Admit it…you’re glad this one made the list! Chocolate is the ultimate comfort food. Enough said!

Adding these foods to your diet can make a significant difference not only in the way you feel but in the way you handle stressful episodes. As an added benefit, the aforementioned foods can be a great help in restoring sleep quality which, in turn, can help stop anxiety attacks.

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Source by Peter Deland

The Link Between Candida and Vitamin B12 Deficiency

Vitamin B12 is essential for good health in many different ways. It aids in helping the nervous system function properly, and also helps with blood cell production. This comes in many forms, but the most common sources are in meats, diary products, and in eggs. Though B12 deficiency can happen to anyone, strict vegetarians are often at risk because they don’t eat any of those mentioned things. There are many different things that occur with a deficiency, and there appears to be a link between Candida and vitamin B12.

There are some conditions that can attribute to a deficiency in B12. Some are common sense and some are surprising.

Alcoholics are at risk as are those who have Crohn’s disease. There is an intrinsic factor that helps the body absorb B12 in the stomach and intestines, and if someone has had surgery in either area, that factor may have been affected or is missing.

When that happens, the B12 can not be absorbed as it should be. Someone with this problem will have no appetite, bouts of loose stools, and they might feel very weak. They might also notice a shortness of breath, problems with tingling or numbness in the extremities, and might even experience some mental fog.

Anemia brought on by a vitamin B12 deficiency must be treated. This can be accomplished in a few different ways, but it is urgent that it happens quickly. This is something that is rather easy to treat, and that is the good news for anyone with this condition. Usually a balanced diet will take care of the deficiency, though this might be hard for the strict vegetarian. Many times diet changes and a supplement of B12 will do the trick, and in some cases, shots might be needed rather than a pill. Some people will require these injections for life.

So, you may be wondering if Candida can be effected by a vitamin b12 deficiency. This is a yeast that grows in the body, most notably in the vaginal area and in the intestines. In most cases, it is kept under control by the body’s immune system. However, when there is a lack of B12 the immune function is impaired and Candida can then grow out of control. When this happens, a person might notice headaches, mental fog, tiredness, sinus issues, mood swings, loss of concentration, and even a craving for sweet foods.

In order to treat Candida, the deficiency of vitamin B12 will need to be taken care of first. When the proper balance of B12 is restored, the Candida can then be kept in check after a course of treatment and it has reverted back to its normal state with in the body. Now that you know Candida and Vitamin B12 are related, the knowledge should encourage you to eat a more balanced diet to avoid the further complications associated with a b12 deficiency.

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Source by Jane Symms

These Three Most Important Food Groups Are Key to Eating Healthy

The best most desirable diet for superior health should be made up primarily of three basic whole food groups. These foods are adaptable for everyone and will supply adequate amounts of all the nutrients required for the maintenance of optimum health, including high-quality proteins in sufficient amounts. It is important to eat healthy and create your daily menu from foods of these three key food groups that are indigenous to your area and grown locally (on organic farms whenever possible). Make sure that your diet is composed of a variety of fresh whole foods from these three food groups.

#1. Grains, Legumes, Beans, Seeds, and Nuts – This is the most important and potent health-building food group of all. The good nutrition of these foods is unsurpassed because they contain the secret of life itself – the germ! The germ is the reproductive power and spark of life in all seeds, and it is essential to life, health, and reproductive ability. This food group contains all of the essential nutrients for human growth and maintenance of health. Even though all grains and seeds are beneficial, it is best to predominantly eat those that your ancestors ate and those that are grown locally.

Contrary to what you may have heard, buckwheat, almonds, sesame seeds, sunflower seeds, pumpkin seeds, and peanuts all contain complete proteins, which are comparable in biological quality value to animal proteins. This food group is also the best natural source of essential unsaturated fatty acids, which are necessary to maintain health. The vitamin content (especially vitamin E and the B-complex vitamins) of this food group is unsurpassed. Grains, nuts, and seeds are also a treasure chest of minerals and trace elements. Minerals also help balance the body chemistry, especially regarding alkalinity and acidity. This group also contains pacifarins, which increase the body’s natural resistance to physical ailments. And finally, whole grains, legumes, beans, and seeds provide the body with necessary fiber and roughage content. This is critical to avoiding all kinds of colon and intestinal tract problems that currently plague our nation as a result of refined and processed foods.

The best grains to eat are buckwheat, oats, millet, and brown rice. Most other grains are beneficial, but be careful with wheat because it is one of the most common allergens today. These grains can be eaten daily in the form of cereal, porridge, breads, pancakes, soups, etc. or sprouted. Cooking grains or sprouting them actually helps release the vital minerals by breaking down the mineral-phytin bond so that minerals can be assimilated in the intestinal tract. The best seeds are flax seeds, chia seeds, sesame seeds, and pumpkin seeds. Beware of sunflower seeds because they are extremely vulnerable to rancidity. The best nuts are almonds and hazelnuts. Do NOT buy roasted nuts and seeds because the high heat makes them carcinogenic. Always and only eat fresh raw nuts and seeds, including raw almond butter and raw peanut butter.

#2. Vegetables – This is the next most important food group to incorporate into your daily diet. Vegetables are a rich source of minerals, vitamins, and enzymes. Most green leafy vegetables also contain the highest quality complete proteins. Some vegetables, such as green beans, squash, yams, and potatoes, should be steamed or baked. However, most vegetables should be eaten RAW in the form of a daily salad. A few exceptions would be spinach and chard, which contain too much toxic oxalic acid, and asparagus. Cabbage-family vegetables should be either cooked or prepared in lactic-acid-fermented form. Garlic and onions are powerful health-promoting vegetables and should be part of your diet. Other excellent vegetables are Jerusalem artichokes, horse radish, black radish, celery root, and parsley. Be sure to also include root vegetables in your diet such as carrots, potatoes, beets, turnips, parsnips, and yams. Potatoes are extremely nutritious and are best baked or steamed. Keep in mind that potatoes must be kept in dark storage because a highly toxic chemical, solanine, develops when they are exposed to light. Also, be sure to remove the “eyes” (sprouts) of the potato before cooking.

#3. Fruits – Fruits are a powerful source of vitamins, minerals, and trace elements, as well as easily digestible fruit sugars. In addition, they are an excellent cleansing food for breakfast, and they can be eaten between meals, but not with meals. It is best to eat fruits RAW, fresh, and in season, because they lose their vitamin content quickly. It is also beneficial to eat sun-dried fruits, but they must be not sulfured and preferably organically grown. Avoid all dried fruits with sulfur preservatives. The best sun-dried fruits to eat are raisins, figs, apricots, and currants. Now, two cautions about eating fruit: eat fruit in moderation and eat fruit on an empty stomach, by itself. Eating too much fruit will put too much sugar into your blood stream, and eating fruit with other foods will cause them to putrefy in your system and lead to poor digestion.

Daily Quote: “There is a great deal of truth in the saying that man becomes what he eats. Healthy foods = healthy body. Unhealthy foods = unhealthy body.” – Gandhi

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Source by Josiah Friberg