Hypothyroidism and Food

     If you have Hypothyroidism there is no set diet to stick to but, you can manage your condition with some dietary changes.  When researching about hypothyroidism I visited many websites and,read many books but, they were written in medical terms beyond my interest..  I just wanted to educate myself on foods to improve my thyroid and, foods to avoid.  So,I decided to narrow all that info onto one page so y'al can read it without a medical degree.  I hope my condensed version is helpful to you.
    There are four words that are important to the function of the thyroid. 
1.Tyrosine is one of the amino acids, which are the building blocks of proteins. It is obviously found in protein rich foods. 
2. Selenium it's a trace mineral that is necessary to all functions of the body. 
3.  Iodine is a highly water-soluble trace element prevalent in the oceans but, also found on the earth's crust.  Our thyroid gland uses it to make thyroid hormones.
4.  Goitrogens are naturally occurring chemicals in food and, drugs that interfere with the production of thyroid hormones.
     If you are taking thyroid medication and, you decide to follow these guidelines please share with your physician.  There are alot of iodine and, thyroid supplements on the market; if you are thinking of taking them I really adivise you to talk this over with your physician.

.What to Avoid

1. Goitrogenic Foods

     Goitrogenic foods are foods that alter, slow or, block iodine absorption.  There are different types of goitrogens like isothiocyanates in cruciferous vegetables , which block the enzyme that allows your thyroid to use iodine.   Cruciferous vegetables all contain goitrogens and, are best avoided eaten raw like, cabbages, Brussels sprouts, broccoli, cauliflower, kale and, collard greens.   Fortunately, the goitrogenic compounds in cruciferous vegetables are destroyed by heat.  Cooking these vegetables is recommended  so not to affect your thyroid.  If you have a normal thyroid function and, consume an adequate amount of daily iodine these compounds will have no effect on your thyroid.  
     Some goitrogenic foods to avoid raw are:  
Spinach, radishs, lima beans, horseradish, turnips, sweet potatoes, sesame seeds, eggs, bananas, peaches, strawberries, pears, canola oil, pine nuts, walnuts, mustard, soy products and, all cruciferous foods above. 
     If you must eat these foods raw then maintain an amount of less than 4ozs. a week.
2. Gluten- Gluten can trigger an autoimmune response in many people.  You can have a gluten intolerence without having Celiac disease.  Gluten mimics the structure of the thyroid gland to the point where the body cannot differentiate gluten from the thyroid gland and, it may attack the gland.  This is why alot of doctors recommend hypothyroid patients to eliminate gluten from their diet.  This is a very difficult diet to live by because not only is it in wheat, rye, barley and, oats but, it is hidden in so many products like mustard and, soy sauce.

What to Eat

Foods High in Tyrosine 

The amino acid tyrosine is one of the components of the thyroid hormone thyroxine.  Eating tyrosine-rich foods will stimulate this  amino acid for conversion to thyroxine. Though the body usually produces L-Tyrosine on it's own, many protein-rich foods contain this amino acid also. The following foods will increase your body's available supply and, facilitate normal thyroid function: 

Seaweed,olive oil, sea salt, saltwater fish like salmon, orange roughy, tuna and, cod, fish roe,roasted turkey, pork, egg whites, almonds, white cheeses like mozzarella, provolone, cottage cheese, avocado and, mustard greens.


Iodine-Rich Food
Iodine is also a component of thyroxine.  Adequate iodine intake is essential in healthy thyroid function.  A daily requirement is 150 mcg. (1 Tablespoon of salt =400mcg).  Iodine rich foods include:
Kelp 1tablespoon=2000mcg, Himalayan sea salt 1gram= 500mcg(aka gray salt) cranberries 2oz.=200mcg, milk 1cup=55mcg, goat cheese, navy beans 1/2cup=32mcg, medium potato=60mcg , all saltwater fish, cod liver oil, garlic, asparagus.
Himalayan sea salt or Gray salt is a naturally occuring iodine salt.  Table salts and, other sea salts are enhanced with iodine.


Selenium
Selenium is a mineral that functions to produce some of the varieties of thyroid hormones.  The adult daily requirement is 55 mcg.  Many protein-rich foods are also good sources of selenium.  Selenium can be toxic at doses above 400 mcg, so moderation is necessary when increasing selenium intake or using supplements. 
Selenium foods include: 
Onions, brown rice, Brazil nuts (limit 3 a day), sunflower seeds, mushrooms, beef, lamb, pork.  All saltwater fish including salmon, flounder, halibut,tuna.  All shellfish including shrimp, mussels, scallops and, clams.


High Fiber
     Eating high fiber foods can help to prevent weight gain or maintain weight loss in people with hypothyroidism. A high fiber diet helps to control insulin levels in the bloodstream. It also aids in digestion and elimination, and helps to control appetite. Fiber is available from a variety of surprising food sources like, almonds, kiwis, onions, chia seeds,   
                                                                                                           1 cup black beans, cooked—15 grams
1 cup kidney beans, cooked—13 grams
1 medium artichoke, cooked—10 grams
1 cup vegetarian baked beans, canned, cooked—10 grams
3 ounces of peanuts—8 grams
1/2 cup peas or lima beans—7-8 grams
1 cup whole wheat spaghetti—6 grams
3/4 cup bran flakes—5 grams
1 cup carrot, cooked —5 grams
1 medium pear—5 grams
1 cup cooked broccoli —5 grams
1 cup cole slaw—4 grams
1 medium apple—4 grams
1 ounce almonds—3.5 grams
1 cup brown rice, cooked—3.5 grams
1 medium banana—3 grams
1 medium orange—3 grams
1 slice whole wheat bread—2 grams
2 tablespoons raisins—1 gram

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Monsanto plans on selling sweet corn in your local supermarket

http://www.credoaction.com/campaign/monsanto_sweet_corn/?rc=homepage
 Click on this link to tell Monsanto we don't want your artificial toxic corn.
Credo Action writes:

"Right now, Monsanto, the corporation responsible for producing roughly 90% of genetically modified seeds around the globe, is working to bring their new, GMO sweet corn to a grocery store aisle or farmer's market near you.

Unlike Monsanto's other GMO crops — which are primarily fed to animals — this sweet corn is intended for direct human consumption.

This is the first time Monsanto has engineered a vegetable that could be served straight to your dinner table. And if this unlabeled, and potentially toxic crop succeeds, Monsanto is sure to bring us even more.

As an activist and consumer, you are in a powerful position to pressure leading U.S. grocery stores to reject Monsanto's new GMO corn.

Tell U.S. food companies: Americans don't want Monsanto's GMO sweet corn in our grocery stores! Click here to automatically sign the petition.

Monsanto's GMO sweet corn is engineered to tolerate the herbicide Roundup, and to produce the insect-killing pesticide Bt.

If that sounds dangerous to eat, there's good reason.

A past study released by the International Journal of Biological Sciences found that Monsanto's GMO corn led to organ failure in mammals. This GMO corn has also recently been linked to a new pathogen causing crop failure and a sharp spike in livestock infertility — as high as 20% — which could potentially pose a health threat to humans as well.

But shockingly, just as other GMO foods are not required to have special labeling, consumers will have no way of knowing if they're purchasing Monsanto's new genetically modified sweet corn."

Some truth about cancer from Johns Hopkins Hospital

     Below is a copy of an email sent to me from a friend.   I can't confirm how true this is but, it is very interesting.

AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TO

ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY. 

Cancer Update from Johns Hopkins:  
1. Every person has cancer cells in the body. These cancer 
  cells do not show up in the standard tests until they have
  multiplied to a few billion. When doctors tell cancer patients
  that there are no more cancer cells in their bodies after 
  treatment, it just means the tests are unable to detect the
  cancer cells because they have not reached the detectable
  size.  

2. Cancer cells occur between 6 to more than 10 times in a 
  person's lifetime.  

3. When the person's immune system is strong the cancer
  cells will be destroyed and prevented from multiplying and
  forming tumors.  

4. When a person has cancer it indicates the person has
    nutritional deficiencies . These could be due to genetic,
  but also to environmental, food and lifestyle factors .  

5. To overcome the multiple nutritional deficiencies, changing
  diet to eat more adequately and healthy, 4-5 times/day  
    and by including supplements will strengthen the immune system.  

6. Chemotherapy involves poisoning the rapidly-growing
  cancer cells and also destroys rapidly-growing healthy cells
  in the bone marrow, gastrointestinal tract etc, and can
  cause organ damage, like liver, kidneys, heart, lungs etc.  

7.. Radiation while destroying cancer cells also burns, scars
  and damages healthy cells, tissues and organs.  

8. Initial treatment with chemotherapy and radiation will often
  reduce tumor size. However prolonged use of
  chemotherapy and radiation do not result in more tumor
  destruction.  

9. When the body has too much toxic burden from
  chemotherapy and radiation the immune system is either
  compromised or destroyed, hence the person can succumb
  to various kinds of infections and complications.  

10. Chemotherapy and radiation can cause cancer cells to
    mutate and become resistant and difficult to destroy.
    Surgery can also cause cancer cells to spread to other
    sites.

11. An effective way to battle cancer is to starve the cancer
    cells by not feeding it with the foods it needs to multiply.

*CANCER CELLS FEED ON:  

a. Sugar substitutes like NutraSweet, Equal, Spoonful, etc. are made
  with Aspartame and it is harmful . A better natural substitute
   would be Manuka honey or molasses, but only in very small
   amounts. Table salt has a chemical added to make it white in
  color.  Better alternative is Bragg's aminos or sea salt .  

b. Milk causes the body to produce mucus, especially in the
  gastro-intestinal tract. Cancer feeds on mucus . By cutting
  off milk and substituting with unsweetened soy milk
  cancer cells are being starved.  

c. Cancer cells thrive in an acid environment. A meat-based
  diet is acidic and it is best to eat fish, and a little other meat,  
   like chicken.  Meat also contains livestock
  antibiotics, growth hormones and parasites, which are all
  harmful, especially to people with cancer.  

d. A diet made of 80% fresh vegetables and juice, whole
  grains, seeds, nuts and a little fruits help put the body into
  an alkaline environment.  About 20% can be from cooked
  food including beans.  Fresh vegetable juices provide live
  enzymes that are easily absorbed and reach down to
  cellular levels within 15 minutes to nourish and enhance
  growth of healthy cells.  To obtain live enzymes for building
  healthy cells try and drink fresh vegetable juice (most
  vegetables including bean sprouts) and eat some raw
  vegetables 2 or 3 times a day.  Enzymes are destroyed at
  temperatures of 104 degrees F (40 degrees C)..  

e. Avoid coffee, tea, and chocolate, which have high
  caffeine.  Green tea is a better alternative and has cancer
  fighting properties.  Water - best to drink purified water, or
  filtered, to avoid known toxins and heavy metals in tap
  water.  Distilled water is acidic, avoid it.

12. Meat protein is difficult to digest and requires a lot of
    digestive enzymes .  Undigested meat remaining in the
    intestines becomes putrefied and leads to more toxic
    buildup.  

13. Cancer cell walls have a tough protein covering.  By
    refraining from or eating less meat it frees more enzymes
    to attack the protein walls of cancer cells and allows the
    body's killer cells to destroy the cancer cells.  

14. Some supplements build up the immune system
    (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals,
    EFAs etc.) to enable the bodies own killer cells to destroy
    cancer cells.  Other supplements like vitamin E are known
    to cause apoptosis, or programmed cell death, the body's
    normal method of disposing of damaged, unwanted, or
    unneeded cells.  

15. Cancer is a disease of the mind, body, and spirit.
    A proactive and positive spirit will help the cancer warrior
   be a survivor.  Anger, un-forgiveness and bitterness put
   the body into a stressful and acidic environment.  
Learn to have a loving and forgiving spirit. 
Learn to relax and enjoy life.  

16. Cancer cells cannot thrive in an oxygenated
    environment.  Exercising daily, and deep breathing help to
    get more oxygen down to the cellular level.
Oxygen therapy
is another means employed to destroy cancer cells.  

1. No plastic containers in micro.
 
2. No water bottles in freezer.

3. No plastic wrap in microwave.

Mislabeled fish packages sub inexpensive fillets for pricey ones

By Stacy Jones/The Star-Ledger
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Aristide Economopoulos/The Star-Ledger

Customers focused on buying only seafood from sustainable species like wild Alaskan salmon may be doing just the opposite, a new report said, and overpaying for it too.

Oceana, a nonprofit that focuses on protecting oceans, announced last Wednesday that its scientists found commercial seafood is often mislabeled to sell cheap fillets at the cost of expensive ones and also to pass off overfished species for abundantly available ones.
In "Bait and Switch," Oceana reports that $10 billion to $23.5 billion is lost annually on illegal fishing.
The Monterey Bay Aquarium in California publishes "Seafood Watch" lists for U.S. regions. According to its 2011 guide, wild Alaskan salmon and scallops farmed off the ocean floor rank among the most sustainable species. Atlantic cod, imported shrimp and monkfish made the least sustainable list.
Although reports of mislabeled fish aren’t new, the technique used by the organization’s scientists is.
Using gene sequencers to scan the DNA "bar code" of commercial seafood from supermarkets, Oceana’s researchers found that some species were mislabeled 70 percent of the time.
One page of the report uses side-by-side comparisons to show how the species of a fish becomes hard to determine when the skin, head and tail have been removed.
Mako shark fillets impersonate swordfish, rockfish looks identical to red snapper and farmed Atlantic salmon seems to be just like the wild salmon next to it.
Reggie Delphin, owner of Freeman’s Fish Market in Maplewood, said mislabeling has been on his radar for some time. But the market, he said, has a foolproof way of making sure their customers get the right fillets.
"Ninety percent of what we sell in the store comes in whole," he said. "And we have experienced people here who fillet it. So it’s not like we’re buying fillets without any skin on them.

Low Histamine Allergy Diet

     Spring and, Autumn are my favorite seasons but, for those of us who suffer with auto-immune diseases and, allergies this time of year can be painful. 
    Allergies are an auto-immune disease where the body turns against itself, producing substances in overabundant quantities, causing much suffering.   When allergens like mold, trees, grass, dust and, pollen trigger a reaction, the substance that is produced is histamine, which acts as a catalyst to produce adverse symptoms.

    Spring and, Autumn are a time to prepare and, apply a low histamine diet to help ease the effects of these ailments.   I have prepared a list of foods to avoid that stimulate histamines causing allergies, indigestion,  constipation, Urticaria  and, Irritable Bowel Syndrome.  Also, some safe foods and, vitamins.  Note that you don't have to avoid these foods forever but, during the allergy seasons it is best to lighten up on these items.

     Start with drinking tons of water.   Nearly 75% of a human body consist of water and, needs  2 quarts of water daily to perform basic tasks inside our system.  This amount of water is essential and every major organ, cell and tissue requires water to function properly.   The water we lose through urine, sweating and, skin etc.  should be replenished and replaced on a daily basis.   A stable immune system is highly dependent  on fully hydrated cells.  When the cells are dehydrated your immune system goes haywire and it sets the perfect scenario for diseases;  secondly our bodies have a natural detoxification system which won't work entirely without enough water and,  this will cause all kind of allergies and diseases including some cancers.
 
Drinking water at the correct time of day maximizes it's effectiveness on the human body:
2 glasses of water after waking up - helps activate internal organs
1 glass of water 30 minutes before a meal- helps digestion
1 glass of water before taking a bath- helps lower blood pressure
1 glass of water before going to bed - avoids stroke or heart attack

     Heartburn or other stomach ailments can be an initial sign of chronic dehydration and in most cases Urticaria is accompanied by gastrointestinal problems.  Acid reflux occurs when the stomach does not have enough water to break down the food so it produces too much acid to dissolve food.  If you suffer with acid refux or indigestion try to avoid taking antacids or PPI (proton pump inhibitors) it's the worst thing you can do to your body.
      My doctor prescribes Pepcid; it's  in a group of drugs called histamine-2 blockers. It works by decreasing the amount of acid the stomach produces and, also helps with allergies because it blocks stomach histamines.  Pepcid has drug interactions so, discuss this thoroughly with your doctor before buying over the counter or suggesting a prescription.

     Histamines are part of our immune system and they are responsible for various important tasks in the human body including fighting viruses and bacteria.   The one most important task of histamines is water management inside our complex system .  A human body has a very complicated water irrigation system and almost every organ in our bodies needs water to work properly.

    Histamines are a natural response of our system and, when over producing , it means that our body is trying to warn us of something and,  asking us to make some modification in lifestyle so we can avoid more serious and deadly diseases .   If we keep ignoring these signals there might be bigger health issues in the near future.   Just suppressing the histamines by taking anti-histamines is not good enough.  You must understand why your body suddenly started to produce more histamines and causing these allergy symptoms, Urticaria and other diseases under the autoimmune umbrella.

    In most cases of Chronic Urticaria or hives the cause is said to be chronic dehydration.   A groundbreaking research on this topic was done  by  Dr. F. Batmanghelidj and, his work was published in various  medical journals (http://www.watercure.com/index.html) but, unfortunately this is not a money making deal for drug making companies so they rather not discuss  these findings. Imagine what money they would lose  if people just started  curing themselves with plain water. 

     Since  allergies and, hives or Urticaria is caused by excessive production of histamines inside our bodies.  Some allergy sufferers consume a vitamin called Quercetin.  It's a natural histamine inhibitor and it stablizes mast cells (these cells are the ones that release the histamine).    It also has numerous other health benefits like heart health.  I have also read that Quercetin taken over a period of time can help our body rid itself of allergies.    Be sure to buy the non-citrus formula.   Another vitamin to help lower histamines is our old friend Vitamin C .   Taking at least 1,000 mgs. a day  aids in flushing out toxins.

     Taking a Probiotic pill, Vitamin B-12, Magnesium 400mg and, Zinc 15mg daily will keep your intestines working smoothly therefore toxins can't park themselves and, poison you.

Foods to avoid that are Histamine stimulants:

Meat Proteins

Fish - only eat fish straight out of the water within minutes of the  catch.   They spoil quickly and, produce high concentrates of histamine especially if the guts are still in the fish before reaching shore.

Shellfish of all kinds, Anchovies, Sardines

Eggs- only eat eggs if they are baked in another product.

Processed and, Smoked Meats

No leftovers even if refrigerated !  Leftovers must be frozen immediately.  Histamine is produced from bacteria action in leftover protein.

Milk

Process cheese, spreads, Cheddar, Colby, Brie, Romano and, aged hard cheeses, Buttermilk, Yogurt.

Fruit

Oranges, grapefruit, lemons, limes, cherries, apricots, raspberries, cranberries, prunes, dates, raisons, bananas, papayas, pineapple, strawberries, tomatoes and, nuts.

Veggies

Spinach, eggplant, red beans (legume) pumpkin.

Seasonings

Cinnamon , cloves, vinegar, chili powder, anise, curry, nutmeg, soy and, miso.

Alcohol

Dark liquors, beer, red and, white wines that contain sulphites.  Usually all wines from North America.

Beverages

No caffeine, chocolate and, carbinated drinks.

Misellaneous

 Sugar.  Sugar can trigger panic attacks and, produce too much adrenaline while the body has an excess of histamine. 

No fermented foods such as sauerkraut, sour cream

In addition to histamine producing or releasing foods, other natural food chemicals can trigger symptoms. It is important to realize that reactions to these substances are sometimes not due to allergy, and so allergy testing can sometimes be of little use in helping  to decide what to avoid.

* Monosodium glutamate (MSG, 620, 621,  ­ was originally isolated from seaweed in 1908 by a Japanese chemist. It also occurs naturally in such foods as camembert cheese, Parmesan cheese, tomatoes, soy sauce and mushrooms.  MSG stimulates nerve endings, perhaps accounting for its function as a "flavor enhancer" amongst other properties.
* Vasoactive amines such as tyramine, serotonin and histamine are well known triggers of migraines, and are present naturally in pineapples, bananas, baked meat, vegetables, red wine, wood-matured white wine, avocados, chocolate, citrus fruits and mature cheese.  Amines can act directly on small blood vessels to expand their capacity, perhaps accounting for their effect on flushing, migraines and nasal congestion in some patients.
* Salicylates are aspirin like compounds (and aspirin was originally isolated from willow tree bark) present in a wide variety of herbs and, spices as well as fruit and vegetables. Indeed, reactions to these may be even more common than reactions to artificial colors and, preservatives.  Aspirin can trigger hives (Urticaria) by acting directly on skin mast cells.
* Toxins - Other than contamination of food with micro-organisms or their products (spoilage, food poisoning), some foods contain toxins than can cause severe symptoms. For example, if some types of fish are stored poorly, their gut bacteria can convert histidine to histamine, resulting in allergy-like symptoms or, even death.

 Foods that Reduce Histamine

Apples, cantelopes, pears, honeydew and watermelon
Onions, garlic, parsely, legumes, red and, green bell peppers
Broccoli, cauliflower, most lettuces, sweet potatoes
Fresh salmon - or if you know it was frozen on the boat.

Ricotta Cheese, plain milk
Unbleached flour, oatmeal , whole grain flour
Honey, mineral water
Gin, vodka in moderation !

     I hope this information was of some help .  I welcome all comments.  Thanks

Ammonia in Ground Beef?

This is the truth .... Beef meat that is used for ground beef in supermarkets, fast food restaurants and, children's lunches in some American schools is soaked in an Ammonia and, water solution to kill bacteria.
Please read this article by respected Dr. Weil .....Ammonia in Ground Beef? - Dr. Weil

Natural Diuretics Alternatives

Here is a link to Dr. Andrew Weil's website.   http://www.drweil.com/drw/u/QAA106639/Natural-Diuretics-for-Fighting-Fluid-Retention.html

Foods to release water retention:  Celery, Parsley, Onions, Eggplant, Asparagus and, Watermelon.   Also Alcoholic beverages but, in moderation.

Superfoods

     Exactly what is a Superfood?   It is a term not recognized by the FDA that describes  foods  packed with essential nutrients that can improve your health even if you are a healthy person.
     Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are a superior sources of anti-oxidants and, nutrients we need but cannot make ourselves.   
     We all may be adding more salads and vegetables to our diets, but with the concern over the quality of foods grown on mineral depleted soils, consuming Superfoods makes an intelligent choice.
     Below is a list of Superfoods that I hope everybody is including in their daily diet. 

BEANS - Beans contain significant amounts of soluble fiber which can help lower cholesterol.  Beans are also high in protein, complex carbohydrates, folate, iron, vitamins A, C and all the minerals especially phosphorus, potassium and, calcium.
BLUEBERRIES  - They are the top of the food chain for antioxidants. Blueberries contain Polyhenols, a plant pigment that has the ability to kill cancer cells, inhibit tumor growth,inflammation, cardiovascular disease and even Alzheimer's.  They are also an excellent source for vitamin C, Fiber and, Magnesium.
ORANGES - Oranges are known for their vitamin C properties.  In the US the Sweet and, Tangerine varieties are grown in our tropical climates.  Oranges are full of Flavonoids and, Carotenoids which fight off cancer.  They also contain phytochemicals which help to combat heart disease.  They are a good source of thiamine, folate and, potassium.  Beware that a large portion of the calories in oranges come from Sugars.
PUMPKIN- The antioxidants in this winter squash keep skin healthy; it's potassium helps lower blood pressure. 
TOMATOES -Tomatoes are not only delicious but, they help fight heart disease and, cancer.  The secret lies in a chemical called Lycopene which gives the fruit it's red color; it is also found in Watermelon.  The are high in vitamin C and, vitamin A.  The tomato is a Nighshade fruit containing glycoalkaloids and, should be eaten in moderation for those suffering with autoimmune diseases like Arthritis and, Psoriasis.
AVACADOS - Avacados contain cholesterol lowering monosaturated fats, tons of fiber, potassium, vitamin E, folic acid and, B vitamins.They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. 
BROCCOLI - Broccoli is a vitamin C gold mine; it also contains vitamin K which helps thin the blood and, guard again blot clots.
SPINACH - With spinach you will get tons of iron (which is good for your hair also, not just your blood)  plus folate and, Flavonoids loaded with antioxidants.
MUSHROOMS - Mushrooms are overlooked as a vegetable in the US.  They are meaty, filling, and, if you replace beef with them they reduce all those fatty calories in your meal.  They are a good source of fiber, protein, vitamins C , D, B6, folate, iron, zinc, maganese, thiamin, riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper and, selenium.  They can also protect against breast cancer by regulating estrogen levels. 
KALE - The payoff for this leafy green is lots of vitamin C, Beta-carotene, calcium, vitamins K, B6, E, Lutein and,many antioxidents.  Kale is a form of Cabbage and, genetically similar to Collard Greens, Broccoli, cauliflower and, Brussels Sprouts.  Kale is also has anti-inflammatory agents.  Use it in your soups and, minestrone.
SWEET POTATOES - The darker the color of the vegetable the richer in antioxidants so, this tuber is king.  They are loaded with beta-carotene, potassium, calcium, fiber, folate, zinc, magnesium, phosphorus, iron, vitamins K, A and, C.  Sweet potatoes are a member of the Morning Glory family unlike the sweeter Yam which is from the Lily family.  The two plants come from different parts of the world.  The Yam is said to be have been cultivated in Asia before 8,000BC.  The Sweet Potato was cultivated by the American Indians and,  brought back to Europe by Christopher Columbus.
CHARD - Supercharged with B-complex vitamin groups like thiamin,B6, folate and, manganese.  Also known as Swiss Chard it contains fiber, beta-carotene, vitamins C and K, beta-carotene, omega 3 fatty acids for your heart and, lutein for your eyes.    
DANDELION -This is a bitter green plant rarely seen in produce stores in the U.S. and, when I do see it they are over grown, large and, tasteless.  The best crop comes from your back yard before the flower blooms; cut the green leaves at dirt level, wash, dry, then toss the leaves in your salad the same way you would use Arugula or Radicchio lettuces.  Dandelions are mostly used in Mediterranean diets , they are as medicinal as delicious.  Dandelions are the "Nutritional All-Star."  They are nature's richest source of beta-carotene of any of the green vegetables and, that creates mucho vitamin A.  Rich in fiber, potassium, iron, calcium, magnesium, phosphorus and, B complex vitamins.   Dandelions can prevent or help many liver diseases such as jaundice or, hepatitis; act as a tonic and, gentle diuretic to purify your blood, cleanse your system, dissolve kidney stones, and, improve your gastro-intestinal health.  Dandelions are excellent for your skin health,(can drastically improve acne) lower high blood pressure; prevent or cure enemia, lower your serum cholesterol; and, reduce acid indigestion by cutting the heaviness of fatty foods.
SEAWEED - Seaweed has been considered a perfect food in Asia for thousands of years.  It has high protein and, mineral contents and, has more vitamin C than an Orange.  It also has Natural Iodine to maintain a healthy Thyroid function (not to be compared to the toxic substitute added to table salt).  Seaweed has anti-viral, anti-bacterial and, anti-inflammatory properties in addition to Polysaccharides which is important in the prevention of degenerative diseases including cardiovascular and Type 2 Diabetes and, it increases the amount of feel-good chemicals in the brain, improves liver function and, stabilizes blood sugar. Seaweed draws an extraordinary wealth of mineral elements from the sea that can account for up to 36% of its dry mass. This food is high in , calcium, magnesium, iron, vitamins C and A, protein, Vitamins B, fiber,  alpha linoleic acid and, EPA.
Seaweed health benefits include: healthy hearing, improved memory, clear skin, good eyesight, dental health, healthy thyroid function, improved immune system, prevents allergies and infections, lowers blood pressure, nurtures healthy heart vessels, normalizes cholesterol levels, support bone health and, aids in digestion.
   You can find it in Japanese Miso Soup and, Sushi.
EDAMAME - Edamame (a legume) are young green soy beans. A new study from the Chinese University of Hong Kong indicates that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL "bad" cholesterol, and raised HDL or "good" cholesterol.  They pack more fiber per serving than shredded-wheat cereal and, have the same amount of protein as a roasted turkey.  They also contain vitamins C and A, calcium and, iron.  Toss them into your salad they are delicious.
WHOLE GRAINS -Grains that have not been refined are Whole Grains.  They pack more nutrients and, vitamins like magnesium, potassium and, selenium.  Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber.  There is so much to mention on the topic of wheat that I suggest my readers to read the "Sugar Busters"  series of books.  These books will educate you on why we should stay away from all the "white foods," like white bread, white potatoes, etc..especially if you have Type 2 Diabetes or Heart Disease. 
LENTILS - The Lentil belongs to the Legume Family.  There are many sizes and, colors of Lentils that grow as seeds inside pods.  It's been a part of the human diet since the Aceramic (non-pottery producing) Neolithic times.  Lentils are one of the first crops ever domesticated for human consumption.  Over 25% of it's calories come from protein.  There is also fiber, folate, vitamin B1 and lots of iron.  They can help protect against certain birth defects.
GREEN TEA - Green tea contains many antioxidants, called Catechins, that scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and, andatherslerosis.  Green tea performs much the same way as grapes and berries, red wine, and dark chocolate.
Because of green tea's minimal processing -- its leaves are withered and steamed, not fermented which maintains it's properties.
EXTRA VIRGIN OLIVE OIL - See previous article.
WALNUTS, PEANUTS, ALMONDS - Most nuts are heart healthy delicious treats.  Walnuts are a fantastic source of Omega-3 fatty acids.  Those are the fats that lower the bad cholesterol (LDL) and, raise the good (HDL).  Peanuts and, Almonds are monounsaturated fats rich in protein and, help keep blood vessels healthy.  All three nuts are studied for their anti-aging magic. Macadamia nuts are also very healthy.
RAW HONEY - Not only is Honey delicious and, a great substitute for sugar but, it is high in beta-carotene, vitamins A, C, D, E, K and B-complex.  Also many minerals such as magnesium, sulfur, phosphorus, iron, calcium, chlorine, potassium, iodine, sodium, copper and manganese. 
Raw honey contains live enzymes; these help your body break down foods and undigested particles, proteins, orgainic acids, hormones, anti-microbrial factors and, anti-biotic factors. It's benefits are: Anti-Bacterial, Anti-Allergenic, Anti-Inflammatory, Anti-Toxic, Expectorant, Laxative, Sedative , Anti-Anemic and, Fever reducing.  Honey is used to treat : Chronic Bronchitis, Asthmatic Bronchitis, Bronchial Asthma, Chronic Rhinitis, Sinusitis, Nerve damage and, many skin disorders.
GREEK YOGURT -  Greek Yogurt is richer in probiotics and, protein than conventional yogurt.  Probiotics improve digestion and, increase your immunity.
OATMEAL - Oatmeal can lower your bad cholesterol (LDL) and, fights against heart disease.  It is filled with soluble fiber, mass amounts of minerals like manganese, folate, calcium, iron, phosphorus, potassium,sodium zinc, copper, magnesium, selenium.  There is also Lutein for your eyes and, protein.  In one cup of Oatmeal you will find 1782mg. of Omega-6 fatty acids.
APPLES - Apples are the perfect fruit.  They contain vitamins A and, C, fiber, potassium, calcium, phosphorus,iron.  They are fat and, sodium free.  Apples are 80% water, 5% protein 10% carbohydrates, 25% air , which is why they float in water.  Apples have been found to reduce risk of Stroke, Type-2 Diabetes (eat raw in moderation and, No Sugar Added juices) Asthma, plague build up in Arteries and, because they contain Pectin Apples are very good for the bowels.  Flavonoids are abundant along with phytochemicals in the skins of Apples hence, they inhibit the reproduction of colon cancer cells.   Serve Apples with Pork, Lamb and, Duck.
ONIONS - The onion has been a part of the human diet for along time. 
It has been used in traditional medicines since ancient times for its health promoting and curative properties.
Onions are very low in calories and fats but, rich in soluble dietary fiber.  The phytochemical compounds allium and, Allyyl disulphide in onion have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics). They are rich source of chromiun, the trace mineral that helps tissue cells respond appropriately to insulin levels in the blood; thus helps facilitate insulin action and control sugar levels in diabetes. They are also good source of antioxidant Flavonoid, quercetin,  which is found to have anti-carcinogenic, anti-inflammatory and anti-diabetogenic functions. Onions are also a weath of  antioxidant  vitamin C and the mineral manganese.  In addition are isothiocyanate antioxidants which offer relief from the cold and flu by exerting anti-inflammatory actions.  Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin.  Pyridoxine or vitamin B-6 helps keep up GABA levels in the brain which works against neurotic conditions.  Equally good are Shallots, Scallions, Leeks and other Allium plants.
EGGS - The whites of the egg offer lots of protein while the yolks offer vitamins B-12 and A and, Lutein for your eyes.  Eggs now have less cholesterol and, contain 41I.U. of vitamin D , which is an increase of 65% from 2002.  Eggs are one of the few foods that are a naturally good source of vitamin D.
WILD SALMON - Why wild?  Because it is exposed to fewer toxins than the farmed Atlantic variety.  Salmon is rich in all the minerals including calcium.  It contains vitamins A, D, B-6, B-12 , magnesium, pantothenic acid and, lots of protein.  A 4oz. filet has 4,000mg. of omega-3 fatty acids.  Omega-3 fats  primarily work through reducing inflammation in our bodies. Inflammation is turning out to be at the base of many health problems, including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the blood clots which cause many strokes.
LAMB -  If you desire red meat this is the choice for you.  Lamb has a rich supply of high quality protein and, the amino acid, carnitine.   Because of improved farming practices all red meat has less cholesterol and, Lamb has less than Pork or Beef.  It is rich in iron, vitamins B-6, B-12, Riboflavin and, minerals copper, manganese, selenium, potassium and, zinc. Lamb possesses Palmitolei acid which is a 16-carbon monounsaturated fatty acid which supplies the meat with strong antimicrobial properties.
DARK CHOCOLATE - Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from Flavonoids, which act as antioxidants.   Antioxidants protect the body from aging caused by free radicals, which can cause damage to your heart.  Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide and, balance certain hormones in the body.  Some health benefits of Dark Chocolate are that it lowers the bad cholesterol, stimulates endorphin production which gives you a feeling of pleasure, it contains serotonin, which acts as an anti-depressant ,it contains theobromine, caffeine and other substances which are stimulants.  There is some fat in Chocolate but, only one third of the fat is bad for you.  The three fats in Dark Chocolate are: Oleic acid, a healthy monounsaturated fat that is also found in olive oil, Stearic acid, a saturated fat which has a neutral effect on cholesterol and, Palmitic acid which is also a saturated fat, one which could raise cholesterol and heart disease risk.

TOP ANTIOXIDANT FOODS ORAC* Units Per 100 Grams
Dark Chocolate	13,120
Milk Chocolate	6,740
Prunes	5,770
Raisins	2,830
Blueberries	2,400
Blackberries	2,036
Kale	1,770
Strawberries	1,540
Spinach	1,260
Raspberries	1,220
Brussel Sprouts	980
Plums	949
Alfalfa Sprouts	980
Broccoli Florets	890
Oranges	750
Grapes, Red	739
Red Bell Pepper	710
Cherries	670
Onion	450
Corn	400
Eggplant	390
*ORAC (Oxygen Radical Absorbance Capacity) is a measure of the ability of food to subdue harmful oxygen free radicals that can damage our bodies.

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