Superfood Cheat Sheet Edition

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Superfood Cheat Sheet Edition"

Transcription

1 Superfood Cheat Sheet 2016 Edition

2 The Superfood Cheat Sheet If all foods were created equal, then we d be a nation of fit, muscular people! Trying to stick to a healthy diet can be intimidating; sometimes it seems like every item we pick up is packed with processed carbohydrates or other unnatural ingredients. But there are plenty of good foods out there too -- foods that provide valuable protein, healthy fat, and nutrients that are especially important for active individuals. Starting on the next page is a list of 101 superfoods that research suggests will provide significant benefits to your health. If you re ever unsure of what to grab at the grocery store, print off this list and bring it along! Stay strong friend, Andy the Viking P.S. I have a special offer for you (this is just for my subscribers)... Would you like to build even more muscle and improve your mobility? Resistance bands can help you do just that They re one of my favorite fitness tools, and you can use them for strength training to build muscle, or do fantastic stretches to improve mobility. For new subscribers, I am offering a FREE set of Viking Body Resistance Bands. Click here to claim your free resistance bands now. USE AT YOUR OWN RISK. All content is provided for informational purposes only. Always consult a physician before performing this or any other nutrition or exercise program. It is your responsibility to evaluate your own physical condition, and to independently determine whether to perform, use or adapt any of the information or content. Any exercise program may result in injury. Never disregard medical advice received from a professional due to any content published on this site or newsletter without seeking appropriate advice from a physician or other health care professional. Any modifications made to the plan by your physician should be followed. Click here to review the Terms of Use.

3 Protein Superfoods Not all sources of protein are created equal. Beyond the staples of chicken, beef, and pork are several other meats and fish that contain valuable acids and vitamins. A note to Vegan Vikings: Some of the foods listed in this guide are not compatible with a vegan lifestyle. However, many of the superfoods listed in the nut, fruit, and veggie sections are 100% vegan! Many of the spices and beverages are as well though some aren t. 1. Alaskan king crab: High in omega-3 fatty acids, vitamin B12, and zinc. 2. Atlantic pollock: Rich in selenium and vitamin B Bison: Rich in protein, iron, and zinc. 4. Chunk light tuna: High in omega-3 fatty acids. 5. Eggs: Full of protein, vitamins B12, A, and E, and the good cholesterol. 6. Rainbow trout: High in omega-3 fatty acids, vitamin B12, and niacin. 7. Striped bass: Rich in omega-3 fatty acids, selenium, and vitamin B12. Many fish can be excellent sources of protein, fatty acids, and important nutrients. 8. Flounder: High in omega-3 fatty acids, selenium, and vitamin B Freshwater perch: Rich in omega-3 fatty acids, selenium, and vitamin B Halibut: Rich in omega-3 fatty acids, niacin, selenium, and vitamin B Lamb: Rich in protein, B vitamins, zinc, phosphorus, and iron. 12. Liver: Rich in phosphorus, vitamin A, niacin, folic acid, and vitamin B Pacific cod: High in omega-3 fatty acids and selenium. 14. Pacific oysters: Rich in omega-3 fatty acids and zinc. 15. Salmon: High levels of omega-3 fatty acids. 16. Sardines: High in protein, omega-3 fatty acids, calcium, and even vitamin D. 17. Scallops: Rich in omega-3 fatty acids and vitamin B Shrimp: Rich in protein, omega-3 fatty acids, the antioxidant selenium, and the good cholesterol. 19. Sole: Similar to flounder, sole is rich in omega-3 fatty acids, selenium, and vitamin B12.

4 Nut and Seed Superfoods Nuts and seeds can also be sources of protein. In addition, some can provide high concentrations of fiber, valuable fatty acids, and a number of other vitamins and nutrients. 20. Chia seeds: High in omega-3 fatty acids, calcium, potassium, and iron. 21. Flaxseed: Rich in fatty acids and fiber. 22. Hemp Seeds: High in omega-3 fatty acids. 23. Peanuts: High in protein, fiber, and resveratrol (though peanuts are technically a legume, not a nut). 24. Sesame seeds: High in fiber, protein, copper, calcium, and zinc. 25. Sunflower seeds: High in alpha-tocopherol, which protects against UV damage, and antidepressant phenylalanine. 26. Walnuts: High in omega-3 fatty acids, manganese, copper, potassium, magnesium, and calcium.

5 Fruit Superfoods Fruits and berries are generally high in vitamins and antioxidants. They may be considered a "superfood" since antioxidants are strongly linked to lower risks of certain forms of cancer, and lower risk of heart disease. 27. Apples: Contain fiber and the antioxidant quercetin, which can have anti-inflammatory and antihistamine benefits. 28. Apricots: Source of beta carotene, lycopene, vitamin A, and fiber. 29. Avocado: Rich in omega-3 fatty acids, potassium, folic acid, and vitamin E 30. Bananas: Rich in potassium, which can help to lower blood pressure. Fruits are awesome superfoods! 31. Blackberries: Rich in polyphenols, which can prevent cardiovascular disease, cancer, and osteoporosis. 32. Blueberries: Full of flavonoids, which can help cognitive abilities, and manganese, which can help to speed up metabolism. 33. Cantaloupe: Full of vitamin A. 34. Cherries: Rich in anthocyanin, which can be an anti-inflammatory. 35. Cranberries: Full of antioxidants and vitamins that combat urinary tract infections (in women) and may even help in cancer treatments. 36. Grapes: Rich in resveratrol, which can fight dementia and lower risk of heart disease and cancer. 37. Kiwi: Rich in vitamin C (more than oranges!), as well as vitamin E. 38. Papayas: Rich in vitamin A, C, and E. 39. Pears: Rich in fiber, potassium, magnesium, and vitamin C. 40. Pineapple: Contains bromelain, which helps to break down food and thus acts as an anti-inflammatory. 41. Plums: Contains chlorogenic acid, which may prevent anxiety-related diseases. 42. Pumpkin (and pumpkin seeds): High in amino acids (including tryptophan) and phytosterols that can lower cholesterol. 43. Raspberries: Full of fiber, vitamin C, and manganese. 44. Ruby grapefruits: Packed with antioxidants and effective at lowering cholesterol. 45. Strawberries: Full of vitamin C and folic acid, which can aid in heart health. 46. Tomatoes: Rich in lycopene, which can reduce risk of heart disease and cancer. 47. Watermelon: Loaded with lycopene and vitamins A and C.

6 Veggie Superfoods In addition to serving as sources of fiber, various vegetables are rich in antioxidants and nutrients that can have a wide range of health benefits. 48. Artichokes: A major source of magnesium. 49. Asparagus: Rich in folate, a B vitamin that can improve mood. 50. Beets: Rich in fiber, folate, magnesium, and calcium. 51. Bok choy: Rich in calcium. 52. Broccoli: Rich in fiber, antioxidants, vitamin C, calcium, and iron. 53. Brussels sprouts: Full of glucosinolates and other antioxidants that can lower cholesterol. Broccoli and cauliflower are just two of the many vegetable superfoods! 54. Cabbage: High in vitamin C, fiber, and iodine. 55. Carrots: High in beta carotene, vitamin K and B, potassium, phosphorus, magnesium, and folate. 56. Cauliflower: Full of glucosinolates, which can help to prevent cancer. 57. Collard greens: Includes vitamin A, zeaxanthin and lutein. 58. Edamame: Rich in plant protein, fiber, folate and phytosterols. 59. Kale: Full of vitamin C, beta-carotene, kaempferol, and quercetin. 60. Leeks: High in antioxidants. 61. Mustard greens: High in vitamin K. 62. Red Peppers: Has more vitamin C than an orange. 63. Shiitake mushrooms: High in protein and low in carbs. 64. Spinach: Full of antioxidants, vitamin K, and vitamin A. 65. Sweet potatoes: Packed with vitamin A, which benefits immune and vision systems. 66. Swiss chard: Include at least 13 different polyphenol antioxidants. 67. Watercress: Rich in vitamin K, zeaxanthin, lutein, beta-carotene and phytochemicals.

7 Spice and Seasoning Superfoods Superfoods aren t limited to simply fruits, veggies, and fish. There are a number of spices and seasonings that can be added to a wide variety of recipes that provide benefits ranging from anti-inflammation to prevention of heart disease. 68. Basil: A source of beta carotene, vitamin K, calcium, and potassium. 69. Cayenne: Stimulates digestion and helps to prevent ulcers. 70. Chives: Low in calories and rich in fiber, minerals, and antioxidants. 71. Cinnamon: High in antioxidants. 72. Cloves: Rich in antioxidants that relieve tooth and gum pain and fight arthritis. 73. Cumin: Rich in antioxidants that stimulate digestion. 74. Curry: Includes curcumin, which can help to fight Alzheimer s. 75. Garlic: Contains antioxidants that can protect against heart disease and cancer. 76. Ginger: Includes enzymes that can aid in digestion and fight against inflammation. 77. Oregano: Rich in antioxidants, fiber, and vitamin K. 78. Peppermint: Able to sooth upset stomachs, indigestion, and colonic muscle spasms. 79. Rosemary: Includes antioxidants that fight inflammation and depression and improve concentration. 80. Thyme: Increases levels of certain fatty acids in brain, heart, and kidney cells. 81. Turmeric: Includes antioxidants that fight inflammation and may also prevent advance of Alzheimer s disease.

8 Other Superfoods There are a handful of additional superfoods, including beans, figs, and even chocolate, that can bring surprising health benefits. 82. Barley: Contains amino acids, iron, calcium, zinc, and several other vitamins. 83. Black beans: Rich in antioxidants, calcium, iron, and potassium. 84. Black rice: Rich in vitamin E and anthocyanin antioxidants. 85. Black soybeans: Contains alpha-linolenic acid, a type of omega-3 fatty acid, and may also reduce the risk of thrombosis. 86. Dandelions: Rich in vitamins A, B, C, and D; minerals including potassium, iron, and zinc; and phytonutrients like beta-carotene. 87. Dark chocolate: High in antioxidants. 88. Figs: High in antioxidants, fiber, vitamin A, calcium, iron, phosphorus, manganese, and potassium. 89. Goji berries: Rich in antioxidants, carotenoids, amino acids, vitamin C, vitamin E, and fatty acids. 90. Greek Yogurt: Packed with protein. 91. Lentils: Full of protein, antioxidants, calcium, iron, vitamin B, and potassium. 92. Quinoa: Full of protein, amino acids and fiber. Yes, even dandelions can have health benefits!

9 Super Beverages Sugary drinks such as soda can be terrible for your health. Try replacing those with one of the following, which are rich in various nutrients: 93. Açaí juice: Full of antioxidants and amino acids. 94. Black tea: High concentration of antioxidants. 95. Carrot juice: Full of beta carotene, which helps to preserve vision. 96. Chamomile Tea: Includes flavonoid and terpenoid antioxidants, and may help to control blood sugar, calm anxiety, and fight infection. 97. Coffee: Rich in flavonoid Many teas have a high concentration of antioxidants! antioxidants. 98. Green tea: Full of antioxidants. 99. Hibiscus Tea: Rich in vitamin C and other minerals that may help to lower blood pressure and LDL cholesterol Pomegranate juice: Rich in polyphenols, antioxidants that fight cancer and heart disease. And the number one superfood Pure water! Seriously! Drinking enough water makes a big difference you ll have a healthier immune system, increased energy, improved skin complexion, and a higher likelihood of avoiding headaches, cramps, and sprain.

10 What s Next? OK, so you ve read through this guide and hopefully have a good sense of what foods you can add to your diet to help accomplish your fitness goals. So what s next? Here are the best pieces of advice I can offer: Get started. It doesn't matter where you are, or where you've been... all that matters is today, and where you're going. Today is the beginning. Be consistent. Most people start modifying their diet with tremendous intensity, but burn out after a few weeks. Those who have long-term success are the ones who introduce moderate, sustainable changes. One final note: if you re interested in tackling the exercise part of the fitness equation as well, I have a special offer for all new Vikings. I ll send you a free set of resistance bands an incredibly flexible piece of equipment that can be used for strength training, cardio, or simple stretching. Click here to get a free set of Viking Body resistance bands.

PROTEIN AMINO ACIDS. Isoleucine: Phase I Detox Liver Support. Leucine: Phase I Detox Liver Support. Glycine: Phase II Detox Liver Support

PROTEIN AMINO ACIDS. Isoleucine: Phase I Detox Liver Support. Leucine: Phase I Detox Liver Support. Glycine: Phase II Detox Liver Support COMPREHENSIVE GUIDE TO FOODS THAT PROMOTE PRECONCEPTION HEALTH The following lists include SOME of the foods that are high in each individual nutrient. PROTEIN Free Range Organic Grass Fed Wild Caught

More information

Digestive System SIX BASIC NUTRIENTS

Digestive System SIX BASIC NUTRIENTS Digestive System SIX BASIC NUTRIENTS 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water SIX BASIC NUTRIENTS 3 types: 1. Sugar 2. Starch 3. Fiber - Lactose (milk), Fructose (fruit

More information

TEN FOODS YOU OUGHTA EAT

TEN FOODS YOU OUGHTA EAT TEN FOODS YOU OUGHTA EAT 1. NUTS GO NUTS: Over nuts and seeds here s why Contain healthy fats Help reduce cholesterol Provide fiber for the diet Help avoid blood sugar spikes after a meal 2 ADDING NUTS

More information

25 Lowest Carb Fruits

25 Lowest Carb Fruits 25 Lowest Carb Fruits It's not always easy to compare apples to oranges when it comes to Fruits and vegetables come in all shapes and sizes, and while it might seem like one is a lower-carb choice than

More information

Easy Ways to Eat More Fruits and Vegetables.

Easy Ways to Eat More Fruits and Vegetables. Easy Ways to Eat More Fruits and Vegetables. Eating your fruits and vegetables is a lot easier than you might think. Once cup-equivalent of most fruits and vegetables is the amount that would fit in a

More information

Nutritional Glossary. Index of Contents

Nutritional Glossary. Index of Contents Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.

More information

The 25 Lowest-Carb Vegetables

The 25 Lowest-Carb Vegetables The 25 Lowest-Carb Vegetables It s not always easy to compare apples to oranges when it comes to carbs. Fruits and vegtables come in all shapes and sizes, and while it might seem like one is a lower-carb

More information

E95 Basic Food Panel

E95 Basic Food Panel AGS Updated: 6/11/11 - Crab, Sole, Trout 353 Moderate 580 441 Avoid 324 212 Moderate 502 488 Avoid 409 212 Moderate 358 26 Low

More information

TOP 12 FOODS JESUS ATE

TOP 12 FOODS JESUS ATE TOP 12 FOODS JESUS ATE WHAT WOULD JESUS HAVE EATEN? Over the past several years, with the increasing interest in eating and living healthier, the question about what Jesus might have eaten has become a

More information

Nutrition, Breast Cancer & Plant Based Foods. Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant

Nutrition, Breast Cancer & Plant Based Foods. Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant Nutrition, Breast Cancer & Plant Based Foods Valerie Peters, MS, RDN, LD MCCG Nutrition Consultant 1 Risk Factors Non-Modifiable Risks Family History Personal History Gender Age Race Modifiable Risks Routine

More information

10 SUPERSTAR REAL FATS

10 SUPERSTAR REAL FATS 10 SUPERSTAR REAL FATS SATIATION MEETS HEALTH Eat real fats Ever since fat was demonized, people started eating more sugar, refined carbs and processed foods instead. As a result, the entire world has

More information

Foods and recipes that cleanse your Liver after a wild night out

Foods and recipes that cleanse your Liver after a wild night out Foods and recipes that cleanse your Liver after a wild night out After a wild night out of drinking and partying, we often reach for coffee or other caffeines to cure our hangovers, or even worse, some

More information

The Ultimate Smoothie Guide 1

The Ultimate Smoothie Guide 1 The Ultimate Smoothie Guide 1 HEALTHY & DELICIOUS SMOOTHIE RECIPES smoothie recipes with health benefits Nourishing Smoothie Recipe Detox Smoothie Recipe Weight Loss Smoothie Recipe Anti-Aging Smoothie

More information

Slide 1. Slide 2 Objectives: Slide 3 Alzheimer s Disease Facts: CAN WHAT YOU EAT DELAY THE ONSET OF ALZHEIMER S DISEASE?

Slide 1. Slide 2 Objectives: Slide 3 Alzheimer s Disease Facts: CAN WHAT YOU EAT DELAY THE ONSET OF ALZHEIMER S DISEASE? Slide 1 CAN WHAT YOU EAT DELAY THE ONSET OF ALZHEIMER S DISEASE? By Diane Greenleaf-Kisner, MS, RDN, LD, CDE Slide 2 Objectives: 1. Participants will learn about the possible connection between diet and

More information

Healthy Food Benefits

Healthy Food Benefits Healthy Food Benefits VEGETABLES and MORE Protein: Protein boosts the immune system, creates neurotransmitters, builds muscle mass. Quinoa: A plant seed that is a nature s superfood! It contains all essential

More information

Today we are taking the next step in our mission to provide our residents & guests with more options healthy choice dining.

Today we are taking the next step in our mission to provide our residents & guests with more options healthy choice dining. Heart Healthy Dining Menu Today, more than ever, people are seeking to create & maintain healthy lifestyles. One of the most important factors in achieving this goal is to make good choices based on many

More information

Easy Snacks, Juices, and Smoothies: Recipes to Keep You Healthy During and After Cancer Treatment

Easy Snacks, Juices, and Smoothies: Recipes to Keep You Healthy During and After Cancer Treatment Easy Snacks, Juices, and Smoothies: Recipes to Keep You Healthy During and After Cancer Treatment Virginia Nothnagel Witte, MS, RD, CSO, LDN Supportive Oncology Overview Quick review of plant based foods

More information

Appendix A Food Sources of Vitamins and Minerals

Appendix A Food Sources of Vitamins and Minerals Appendix A Food Sources of Vitamins and Minerals Appendix A 229 Appendix A Food Sources of Vitamins and Minerals Vitamin A (Retinol) Food Amount IU* Liver 3 oz 45,400 Crab 2 cup,680 Egg medium 590 Fats

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

A1 - Early Morning. Lemon, native wild greens, spirulina, h2o

A1 - Early Morning. Lemon, native wild greens, spirulina, h2o A1 - Early Morning Lemon, native wild greens, spirulina, h2o Very High in Vitamin C / high in iron / High in Vitamin A / Vey high in Vitamin K/ High in Copper / No Cholesterol / Very low in Fat / : Spirulina

More information

Kidney Disease and Potassium

Kidney Disease and Potassium What is potassium? Kidney Disease and Potassium Potassium is a mineral found in food. Your muscles and nerves need potassium to work well. Your heart muscle needs potassium for a strong beat. Your kidneys

More information

SHRED City 7 Build your Own Meal Plan

SHRED City 7 Build your Own Meal Plan 1. 3L Water/ day 2. Protein Source with every Meal/ Snack 3. Fruits/ Veggies (Bright Colours, Variety) 4. Healthy Fats Every Day 5. Complex Carbohyd rates Post Workout 6. Select Whole Foods (Natural State)

More information

Grade 10 Use to complete Mineral Study Sheet and Mineral Search in booklets

Grade 10 Use to complete Mineral Study Sheet and Mineral Search in booklets Grade 10 Use to complete Mineral Study Sheet and Mineral Search in booklets Minerals Found in nearly all foods in the Canada Food Guide. 22 minerals are needed by the body Do not provide any energy to

More information

Eat the Rainbow. Lesson 2: Objectives: Time: Materials: Preparation:

Eat the Rainbow. Lesson 2: Objectives: Time: Materials: Preparation: Lesson 2: Eat the Rainbow Objectives: Time: Materials: Preparation: This lesson will focus on the value of fruits and vegetables, by discussing how they contain vitamins and minerals that benefit the body.

More information

Low-Potassium (2 Grams) Diet

Low-Potassium (2 Grams) Diet Low-Potassium (2 Grams) Diet Name Dietitian Phone E-mail What is potassium? Potassium is a mineral found in most foods. It helps your nerves and muscles work properly. Too much potassium can lead to irregular

More information

Potassium and The Kidney

Potassium and The Kidney Potassium and The Kidney What is potassium and why is it important to you? Potassium is a mineral found in many of the foods you eat. It plays a role in keeping your heartbeat regular and your muscles

More information

FOOD, FIBER & NATURAL RESOURCE LITERACY

FOOD, FIBER & NATURAL RESOURCE LITERACY Colorado Reader AG in the Classroom Helping the Next Generation Understand Their Connection to Agriculture Colorado Foundation for Agriculture ~ www.growingyourfuture.com FOOD, FIBER & NATURAL RESOURCE

More information

High Potassium Eating

High Potassium Eating High Eating Why is eating a high potassium diet important? is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in

More information

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY

SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY SLU Athletic Department Nutrition Presentations INCORPORATING FRUITS AND VEGETABLES: HOW AND WHY Objectives After this presentation, you will be able to list ways to incorporate fruits and vegetables into

More information

Diabetes and Your Diet July 2011

Diabetes and Your Diet July 2011 These are general guidelines to help improve blood sugar levels. Talk to your dietitian about how they fit into your specific kidney diet. Foods are made up of protein, fat and carbohydrate. Protein (meat

More information

Recipe Companion. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. Dr Terry Wahls LLC 2/15/2014

Recipe Companion. The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine. Dr Terry Wahls LLC 2/15/2014 Recipe Companion The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine Dr Terry Wahls LLC 2/15/2014 Supplementary Food and Nutrition Information for Recipes Published

More information

Benefits of Nutrients for Plants and Humans

Benefits of Nutrients for Plants and Humans Benefits of Nutrients for Plants and Humans Plants and humans need some of the same essential elements to be healthy. What does essential element mean? * An essential element is required for a plant to

More information

VITAMINS AND MINERALS CHART

VITAMINS AND MINERALS CHART VITAMINS AND MINERALS CHART Different types of vitamins and minerals enable healthy body function, such as cell and tissue repair, production of cells, and healthy brain function. Your body doesn t produce

More information

FOLLOW THE RAINBOW TO BETTER HEALTH WITH FRUITS AND VEGETABLES

FOLLOW THE RAINBOW TO BETTER HEALTH WITH FRUITS AND VEGETABLES FOLLOW THE RAINBOW TO BETTER HEALTH WITH FRUITS AND VEGETABLES Section 1: Introduction to Fruits and Vegetables How many fruits and vegetables should you eat in a day? The average American eats just three

More information

Your Guide to a Bone Healthy Diet

Your Guide to a Bone Healthy Diet Your Guide to a Bone Healthy Diet Diet and exercise play critical roles in building and maintaining good bone health for people at every life stage from infancy through adulthood. The food that you eat

More information

ASTHMA & DIET. Kathy Roberts RD, LDN Pioneer Valley Asthma Coalition April 22, 2015

ASTHMA & DIET. Kathy Roberts RD, LDN Pioneer Valley Asthma Coalition April 22, 2015 ASTHMA & DIET Kathy Roberts RD, LDN Pioneer Valley Asthma Coalition April 22, 2015 There is no special asthma diet There are no known foods that reduce the airway inflammation of asthma However, a good

More information

February 2006. 23 Best Foods for Athletes

February 2006. 23 Best Foods for Athletes 23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of

More information

Healthy Eating. 6 th grade Family & Consumer Sciences

Healthy Eating. 6 th grade Family & Consumer Sciences Healthy Eating 6 th grade Family & Consumer Sciences What are some reasons we eat? Hunger or Appetite Nutritional Requirements The Need For Energy Our Attitude towards a food Our Emotions The Smell, texture,

More information

Anti-Inflammatory Diet

Anti-Inflammatory Diet Anti-Inflammatory Diet The following is a list of foods that are anti-inflammatory in nature. These are examples of foods that you should try to increase in your daily diet to be of benefit. There is no

More information

Did You Know? Americans eat more bananas than any other fruit.

Did You Know? Americans eat more bananas than any other fruit. Did You Know? Americans eat more bananas than any other fruit. Bananas and the nutrients they contain are under study for possible benefits, such as: 1. Blood Pressure: Potassium helps regulate blood pressure

More information

S U P E R S H A K E G U I D E

S U P E R S H A K E G U I D E SUPER SHAKE GUIDE The Super Shake Template The Super Shake: A meal in a glass The Super Shake combines high-quality protein, fiber, good fats, vitamins, minerals, antioxidants, and other good stuff in

More information

100+ Nutrition Facts About 25 Well-Known Foods

100+ Nutrition Facts About 25 Well-Known Foods 100+ Nutrition Facts About 25 Well-Known Foods Some foods naturally contain disease-fighting, health promoting properties, while others contain elements that may hinder your health goals. Find out information

More information

Superfood Smoothie. Karen Malkin HC, AADP YOUR PATH TO WELLNESS. www.karenmalkin.com

Superfood Smoothie. Karen Malkin HC, AADP YOUR PATH TO WELLNESS. www.karenmalkin.com Superfood Smoothie Karen Malkin HC, AADP www.karenmalkin.com Welcome and congratulations! Thanks for following through with your curiosity to discover a delicious addition to taking care of yourself. You

More information

LARGE GROUP PRESENTATION: PRESENTER S NOTES

LARGE GROUP PRESENTATION: PRESENTER S NOTES LARGE GROUP PRESENTATION: PRESENTER S NOTES Introduce yourself. Welcome! We are so glad you are here to learn about fruits and vegetables. Icebreaker Handout: Fruit or Vegetable: Parts of Many Words Read

More information

Eat Smart! Follow the. Healthy Eating. Food Pyramid!

Eat Smart! Follow the. Healthy Eating. Food Pyramid! Eat Smart! Follow the Healthy Eating Food Pyramid! Food contains various types of nutrients to keep us healthy. For the sake of health, the nutritional value, functions, freshness and hygiene condition

More information

NUTRITION FOR HEALING POST-SURGERY

NUTRITION FOR HEALING POST-SURGERY NUTRITION FOR HEALING POST-SURGERY Susan S. Brady, M.P.T. Nurtured Bones and Integrative Nutritional Healing, LLC Spinal surgery is often required to relieve pain, improve daily function, and regain one

More information

What is a balanced diet?

What is a balanced diet? 01 Balanced diet The Eatwell Plate What is a balanced diet? Your balanced diet will be specific to you it will depend on your age, your body weight and your gender. It also depends on how active you are.

More information

Nutrition for Multiple Sclerosis. Presenter: Kari McDougall

Nutrition for Multiple Sclerosis. Presenter: Kari McDougall Nutrition for Multiple Sclerosis Presenter: Kari McDougall Nutrition & Multiple Sclerosis Several theories exist as to what causes MS, such as viruses, bacteria, autoimmunity & metabolic disorders, heredity,

More information

20 Super Brain Foods

20 Super Brain Foods 20 Super Brain Foods We know that the foods we eat affect the body but they can have even more influence on how well our brain functions. What we eat can have a POWERFUL affect on our brain s energy, how

More information

Guidelines for Controlling Potassium

Guidelines for Controlling Potassium POTASSIUM Potassium is a mineral, which is found in all cells of the body and a certain level in the blood. Potassium helps to maintain fluid balance and normal muscle function. If your kidneys are unable

More information

Foods THE LOW OXALATE FOOD LIST RICH OXALATE LITTLE OR NO OXALATE MODERATE OXALATE. Avoid completely. Serving Sizes. Limit: 2 (1/2 Cups) servings/day

Foods THE LOW OXALATE FOOD LIST RICH OXALATE LITTLE OR NO OXALATE MODERATE OXALATE. Avoid completely. Serving Sizes. Limit: 2 (1/2 Cups) servings/day THE LOW OXALATE FOOD LIST You may use the following list as a guideline to explore how certain foods may or may not cause or release symptoms of vulvodynia. I suggest that you add unlisted foods in your

More information

Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer

Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Cancer Treatment Centers of America Healthy Diet & Lifestyle for Cancer Presented to: Juneau Community Presented by: Stephanie Paver, RD, CSO, CNSC Date: 7/15/13 Introduction Nutrition/Lifestyle matter

More information

S U P P L E M E N T I N G W I T H SUPERFOODS

S U P P L E M E N T I N G W I T H SUPERFOODS S U P P L E M E N T I N G W I T H SUPERFOODS SUPER WAYS TO EAT RIGHT when Time is Tight THE BIG 3 for Optimal Health MEET ORAC, your Anti-Aging Friend BE GOOD TO YOUR What makes a SUPERFOOD SUPER? Basically,

More information

What Do Food Cravings Mean? Common Food Cravings And What You Can Do About Them.

What Do Food Cravings Mean? Common Food Cravings And What You Can Do About Them. What Do Food Cravings Mean? Common Food Cravings And What You Can Do About Them. Dr. Jeffrey Banas Superhuman Performance Coach Certified Strength and Conditioning Specialist Certified Chiropractic Sports

More information

Protein Values in Foods

Protein Values in Foods Protein Values in Foods This document is used as reference material to support the Alternative Health Improvement Center s Newsletter article: Eat your Protein! Stay Healthy! located at http://ahicatlanta.com/articles/eat-your-protein-to-stay-healthy.html.

More information

Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans.

Nutrition. Top 10 Super-Nutritious Foods. Improve your family s eating habits by including the following super foods in your weekly meal plans. Top 10 Super-Nutritious Foods Improve your family s eating habits by including the following super foods in your weekly meal plans. Want to improve your family s nutrition? Though no one food can work

More information

The Top 20 BRAIN FOODS

The Top 20 BRAIN FOODS The Top 20 BRAIN FOODS The Top 20 BRAIN FOODS I t s obvious that our bodies change as we grow older, but that doesn t mean we can t do everything in our power to combat them! One thing we can do to optimize

More information

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this.

** In the beginning it is best to limit your food options. We have provided 3 examples for each meal. You will do best by sticking to this. Female Fat Loss Formula Diet: This is the diet you will follow. There are no foods that are off limits, but rather foods that are emphasized and those that are minimized. Here are the general rules you

More information

Vitamins & Minerals Chart

Vitamins & Minerals Chart Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential

More information

AGING BE GOOD TO YOUR. The Fab Five. Skin Care. Aging without Getting Old. Keep it Simple. What to Look for in

AGING BE GOOD TO YOUR. The Fab Five. Skin Care. Aging without Getting Old. Keep it Simple. What to Look for in HEALTHY AGING The Fab Five Aging without Getting Old Keep it Simple Nutritional Support Chart What to Look for in Anti-Aging Skin Care BE GOOD TO YOUR It s Your Life, Take Charge of Your health! The longest

More information

Vegetarian Nutrients of Concern Food Lists

Vegetarian Nutrients of Concern Food Lists Vegetarian Nutrients of Concern Food Lists Vegan Zinc Food Sources Food Serving Size Zinc (mg) Almonds, boiled 1/4 cup 1.1 Broccoli, chopped, cooked 1/2 cup 0.4 Cashews, dry roasted 1/4 cup 1.9 Chia seeds

More information

Prince Premium. Ability, Agility, Appearance. Premium

Prince Premium. Ability, Agility, Appearance. Premium Prince Premium Ability, Agility, Appearance Premium Prince Premium Ability, Agility, Appearance Prince Premium is a unique and special guaranteed complete diet, made to the highest standards which satisfy

More information

SLOW JUICER RECIPE BOOKLET HEALTHY EFFICIENT EASY TO CLEAN 20 HEALTHY JUICING RECIPES

SLOW JUICER RECIPE BOOKLET HEALTHY EFFICIENT EASY TO CLEAN 20 HEALTHY JUICING RECIPES SLOW JUICER RECIPE BOOKLET HEALTHY EFFICIENT EASY TO CLEAN 20 HEALTHY JUICING RECIPES introduction Fresh juices are nature s own nutrient-packed thirst quenchers, cleansers and tonics. When you add fresh

More information

Chapter 4 to supplement or not to supplement

Chapter 4 to supplement or not to supplement Chapter 4 to supplement or not to supplement What vitamins and minerals do I really need? What about other supplements herbal and botanical supplements, fibre and meal replacements, for example? CHAPTER

More information

Best Foods For Peak Sexual Performance

Best Foods For Peak Sexual Performance Best Foods For Peak Sexual Performance By Jim Benson Recently my friend and chef extraordinaire Denise Ladwig came to my home and taught a cooking and nutrition class for men only. It wasn t just her good

More information

Units and Calorie Content in Alcohol:

Units and Calorie Content in Alcohol: Units and Calorie Content in Alcohol: Champagne: 1 medium glass (175ml) (Moet, Veuve Clicquot, Bollinger): Ale/stout: (1pint) (Guinness): Cider: (1pint) (Strongbow, Blackthorn): Lager: (1pint) (Budweiser,

More information

FOOD CRAVINGS. Restore with. Craving. Reason COMMON FOOD. Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts

FOOD CRAVINGS. Restore with. Craving. Reason COMMON FOOD. Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts FOOD CRAVINGS Craving this: Reason is:. Restore with this: COMMON FOOD Cheese Essential Fatty Acids deficiency Omega 3 s (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts Pasta, white bread,

More information

What are Minerals. Lecture 13: Minerals. Trace versus Major Minerals. Minerals are elements, can be found on the periodic table

What are Minerals. Lecture 13: Minerals. Trace versus Major Minerals. Minerals are elements, can be found on the periodic table Lecture 13: Minerals What are Minerals Minerals are elements, can be found on the periodic table Inorganic (in chemical sense) Nutrition 150 Shallin Busch, Ph.D. Not broken down during digestion nor destroyed

More information

List of Low Glycemic Foods

List of Low Glycemic Foods On this list the low glycemic carbs that are carb dense and would therefore have a high glycemic load have an asterik *after them. Don t eat more than 1 serving per meal and for most people no more than

More information

or 866-SLANKER Page 1

or 866-SLANKER Page 1 Vegetables Artichokes, Globe Asparagus Bamboo shoots, raw Beet Greens Beets (Boiled) 6 Cabbage, Chinese (pak-choi) 1 Broccoli Flower Broccoli Stalks Brussel Sprouts Cabbage, savoy, boiled Carrots (raw)

More information

Nutrition for Runners

Nutrition for Runners Nutrition for Runners Nutrition is an important part of training A healthy balanced diet can help you feel and perform your best. Both fueling and refueling with high quality foods and beverages is important

More information

RECOMMENDED FOOD INGREDIENTS for TCM DIAGNOSIS

RECOMMENDED FOOD INGREDIENTS for TCM DIAGNOSIS General Guidelines for Diet/Foods according to TCM 1. use rice, oats, buckwheat as main grains 2. small portions of meat (chicken, turkey), fish (e.g. salmon, trout, tuna, white fish) and seafoods (e.g.

More information

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days. 1

Blood Sugar. Support Program Program. Support Program. Reshape. Your Life. IN10 Days.  1 Blood Blood Sugar Sugar Support Program Program Blood Sugar Support Program Reshape Your Life IN10 Days ar www.standardprocess.com/10-day-programs 1 2 BLOOD SUGAR Blood Blood Sugar Sugar Support Program

More information

A Comparison Of The Vitamin C Content of Fruit Juices

A Comparison Of The Vitamin C Content of Fruit Juices A Comparison Of The Vitamin C Content of Fruit Juices NAME DATE Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods

More information

Top foods to keep your heart, mind and bones strong as you age

Top foods to keep your heart, mind and bones strong as you age HEALTH & FITNESS APRIL 21, 2016 6:01 AM Top foods to keep your heart, mind and bones strong as you age The right foods can keep hearts and bones healthy as you age Building muscle mass is critical to maintaining

More information

alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.

alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber. Vegetable Amount Alfalfa, sprouted One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 Amaranth leaves One cup of amaranth leaves, cooked, boiled, drained with no

More information

Food Groups To Encourage. chapter OVERVIEW

Food Groups To Encourage. chapter OVERVIEW 23 chapter 5 Food Groups To Encourage OVERVIEW Increased intakes of fruits, vegetables, whole grains, and fat free or low fat milk and milk products are likely to have important health benefits for most

More information

KidneyKorner. The. What s Inside: Winter. The Scoop on Potassium. for people on dialysis from the makers of with Carb Steady

KidneyKorner. The. What s Inside: Winter. The Scoop on Potassium. for people on dialysis from the makers of with Carb Steady Winter The KidneyKorner for people on dialysis from the makers of with Carb Steady What s Inside: The Scoop on Potassium What is Potassium?... Page 2 What is the Role of Our Kidneys?... Page 2 High and

More information

KEEPING OUR SEA DRAGONS FUELED

KEEPING OUR SEA DRAGONS FUELED KEEPING OUR SEA DRAGONS FUELED Sea Dragons Swim Team Nutritional Guide MORGAN FAMILY YMCA YMCA Youth Swimmers Guide to Healthy Living Keeping fueled and ready to be active at all times of day can be a

More information

Weight grams. Apples 1 medium Apple juice, ¾ cup juice

Weight grams. Apples 1 medium Apple juice, ¾ cup juice milli milli micro Acorn squash, 102 107 4.5 439 11 448 20 baked cubed Apples 1 medium 138 72 3.3 75 6 148 4 Apple juice ¾ cup juice 186 87 0.2 2 2 221 0 Apple juice, ¾ cup juice 186 87 0.2 2 77 221 0 with

More information

YOUR GUIDE TO THE ENDURA PALEO PERFORMANCE EATING PLAN

YOUR GUIDE TO THE ENDURA PALEO PERFORMANCE EATING PLAN YOUR GUIDE TO THE ENDURA PALEO PERFORMANCE EATING PLAN THE ENDURA PALEO-PERFORMANCE EATING PLAN The Endura Paleo-Performance Eating Plan is a diet designed for athletes to maximise performance, lessen

More information

MULTIPLE FOOD IMMUNE REACTIVITY SCREEN

MULTIPLE FOOD IMMUNE REACTIVITY SCREEN 10 MULTIPLE FOOD IMMUNE REACTIVITY SCREEN 180 Real-World Food Antigens COOKED RAW MODIFIED ONE PANEL Modified Cooked Cooked Raw Evaluate immune reactions to foods, raw and/or modified, food enzymes, lectins

More information

Fresh Juicing. Now get to the kitchen and start making your cancer fighting green juice!

Fresh Juicing. Now get to the kitchen and start making your cancer fighting green juice! Fresh Juicing Juicing is one of the best ways to prevent disease and help your body fight against cancer. It s easy to whip up a green juice full of incredible disease fighting nutrients. They protect

More information

CHAPTER 4 Nutrition 51

CHAPTER 4 Nutrition 51 CHAPTER 4 Nutrition 51 Learning About Nutrition Nutrition Nutrition is how the body uses food to stay healthy. Good nutrition means that the body gets enough of the foods it needs to stay healthy. Poor

More information

PEDIATRIC MILK SUBSTITUTE GUIDELINES

PEDIATRIC MILK SUBSTITUTE GUIDELINES Cow Milk or Milk Substitute Calories/ 8 ounces Protein grams Fat Grams Ca mg/ Vit D IU Vitamins & Minerals Whole Milk Oat 150 8 8 300/100 Good source of: Riboflavin, Vitamin B12 and Phosphorus Fortified

More information

VITAMIN AND MINERAL LIST

VITAMIN AND MINERAL LIST This is a special report compiled by Matt Lovell - Sports Nutritionist. You can forward this document to your friends family and team mates as long as you keep it in its entirety. Please visit http://www.sportsnutritionvlog.com

More information

THE GOOD NEWS about FRUITS & VEGETABLES

THE GOOD NEWS about FRUITS & VEGETABLES THE GOOD NEWS about FRUITS & VEGETABLES Eating plenty of fruits and vegetables every day is an important part of a healthy, active lifestyle. It promotes good health and may help lower the chances of getting

More information

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE/ACSM. San Francisco California, UNITED STATES

NUTRITION E- Book. Guru Mann CERTIFIED Nutritionist ASFA/ISSA/NASM/ACE/ACSM. San Francisco California, UNITED STATES NUTRITION E- Book San Francisco California, UNITED STATES OVERVIEW Cholesterol is a waxy substance that comes from two sources: your body and food. Your body, and especially your liver, makes all the cholesterol

More information

Creamsicle in a Glass. Spicy Banana Smoothie

Creamsicle in a Glass. Spicy Banana Smoothie Creamsicle in a Glass This milk, yogurt and fruit smoothie is a vitamin C booster. A serving has 128 percent of your daily requirement, plus 43 percent of your daily requirement for bone- building calcium.

More information

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products

Low Oxalate Diet. Cereals and Cereal Products. Milk and Milk Products Low Oxalate Diet Oxalate can be found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of some other medical conditions

More information

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder

Guide for Use - UltraPro Whey. High Protein, Low Carbohydrate Whey Protein Powder Guide for Use - UltraPro Whey High Protein, Low Carbohydrate Whey Protein Powder 1 What is UltraPro Whey? UltraPro Whey is a high protein, low carbohydrate whey protein powder with chromium, designed to

More information

Outsmarting Brain Tumors June 23, 2012

Outsmarting Brain Tumors June 23, 2012 Nutrition and Exercise Outsmarting Brain Tumors June 23, 2012 Alyssa Tennenbaum, RD, CDE Registered Dietitian, Educator Medical Nutritionist Cedars-Sinai Health Center Lifestyle Change You don t have to

More information

Since our bodies can t make vitamins we need to get them from the food we eat. There are 11 vitamins we need to get from the foods we eat.

Since our bodies can t make vitamins we need to get them from the food we eat. There are 11 vitamins we need to get from the foods we eat. ABC s of Vitamins You take a vitamin tablet in the morning. Someone says eat your fruit and vegetables because they have vitamins. What s so important about vitamins? While they do not provide energy like

More information

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of

Fibe. Fiber and water work together in bowel regulation. Be sure to drink eight to ten (8 ounce) glasses of r Fibe An important part of a healthy diet is eating a variety of fiber-rich foods, including whole-grain breads and cereals, fruits and vegetables, beans and nuts. Fiber is an important part of your diet.

More information

HL-10 Activity and Nutrition for Weight Reduction

HL-10 Activity and Nutrition for Weight Reduction HL-10 Activity and Nutrition for Weight Reduction Instructor Janne Maier, M.S. 04-05-2016 Let s Move We ll walk stairs or circle the building inside or out Walk further or faster than you did last week

More information

Plant-Based Nutrition Class

Plant-Based Nutrition Class Plant-Based Nutrition Class Roseville & Sacramento Medical Centers Health Education Department- Nutrition Services Agenda Health benefits Key nutrients Cooking & meal planning Resources What do you know

More information

Vegetables, Fruits, Whole Grains, and Beans

Vegetables, Fruits, Whole Grains, and Beans Vegetables, Fruits, Session 2 Background Information Tips Goals Background Information Vegetables, Fruit, Why Are Vegetables and Fruits Important? Eating plenty of vegetables and fruits is a very important

More information

Nutrition MANAGING VITILIGO

Nutrition MANAGING VITILIGO MANAGING VITILIGO Nutrition A common question that people with vitiligo ask is whether their diet makes any difference to their skin condition. Choosing the food we eat is something we can manage, so having

More information

Deficiency Diseases and Malnutrition GK Notes in PDF

Deficiency Diseases and Malnutrition GK Notes in PDF Deficiency Diseases and Malnutrition GK Notes in PDF As per The World Bank s estimate, India has one of the highest number of children in the world suffering from malnutrition. Moreover, the 2015 Global

More information

What to eat and drink after gastrointestinal (GI) surgery

What to eat and drink after gastrointestinal (GI) surgery What to eat and drink after gastrointestinal (GI) surgery UHN For patients who have had surgery on their gastrointestinal tract (stomach and intestines) Read this resource to learn: What should I eat and

More information