FOODS TO GET HEALTHY
ON
14 SUPER FOODS
(What the food is - how much
a day or week - suggestions of what is also good to use and how to apply
the food to a meal)
1) Beans - 4 – ½
Cup a week - Green beans, Beans in salad, Sugar snap peas (just
barely cooked), Green peas
2) Blueberries - 2
Cups a day - Purple grapes, Blueberries in yogurt, Cranberries
in hot oatmeal, Raspberries on cold cereal, Strawberries in a shake, Blackberries
in pancakes, Cherries in soy milk, Boysenberries
3) Broccoli - ½
Cup a day - Steamed, with Cabbage, In a salad (slaw), With Cauliflower,
In soup
4) Oats - 5-7 servings
a day - Brown rice, Whole grain bread, Barley, Whole grain crackers,
Wheat breakfast cereal, Millet, Mix oats to meatballs/loaf, Kumut, Add
to soup, Yellow corn add to salad (after soaking), Spelt
5) Oranges - 1 a day
- Lemons, Smoothie with soy milk & fruit, Limes in yogurt, Tangerines
with fish
6) Pumpkin - ½
Cup a day - Carrots, Pumpkin seeds, Sweet potato, Pumpkin pudding,
Orange bell pepper, With Cinnamon, Butternut squash
7) Salmon - 2-4 times
a week - Alaska Halibut, Grilled Albacore Tuna, Omega-3
8) Soy - 15 grams a
day - Tofu/mixed with meat, Soy milk on cereal, Soy milk in a fruit
shake, Soy nuts
9) Spinach - 1 Cup
(steamed) a day - With Romaine lettuce in a salad, With orange
bell pepper, in a soup
10) Green Tea - 1 Cup a day
(or more) - With a lemon or lime
11) Tomatoes - 1 a day
- Red Watermelon, In a salad, Pink grapefruit, In sandwiches, Strawberry
guava, In soups or stews
12) Turkey or Chicken - 3
to 4 servings a week (4 oz.)
13) Walnuts - 1 oz. 5 times
a week - Almonds/Pistachios, In yogurt, Peanuts/Pecans, Peanut
butter, In stew, Pumpkin seeds, Nuts on fish or meat, Sunflower seeds,
Peanut butter sandwich, Macadamia nuts in cereal, Hazelnuts/Cashews, In
a salad
14) Yogurt - 2 Cups daily
- Plain or with fruit, In shakes
IDEAS TO GET HEALTHY ON
Use a blender
Use a juicer
Put plants in the home
Walk stairs
Wash hands often
Lift weights at the computer
Relax – take breaks
Go vegetarian a couple times a week
Take a walk
Have a pickle instead of chocolate
15 minutes of meditation/prayer
Get a mini-massage – rolling pin
Use health magnets |
Take a nap
Exercise at stoplights
Play with the cat
Walk while talking
Floss the teeth
Take commercial breaks – leg lifts/water
Play the piano
Read or do something relaxing
Take Calcium – especially at bedtime
Lavender on the pillow
Take deep breaths
Work outside – garden
De-clutter the house – life |
SUPPLEMENTS
TO GET HEALTHY ON |
OTHER SUPPLEMENTS |
B 12
B 2
B 6
B Complex
Black Cohosh Root
Calcium
Cascara Sagrada
Chitosan
Chromium
CoEnzyme Q10
DHEA
E Oil
E Pills
Garcinia Cambogia
Guggul
HGH
Iron
Lecithin
L Glutamine
L Lysine
Magnesium
Manganese
Niacin
Psyllium
Red Yeast Rice
Selenium
Yerba |
Acidophilus
Aloe Vera
Cayenne
Cholestrex (for Cholestrol)
Cinnamon
CLA - Tonalin
Coconut Oil
Cranberry
Enzymes (several)
Enzymes Alfalfa
Estrohealth
Fiber drinks
Flaxseed Oil
Garlic
Gelly-Bees
Ginkgo Biloba
Grape Seed
Grapefruit (2)
Gurmar
Hoodia
Kelp
Melatonin
Omega CLA
Omega Flax fish Oil
SAM-e
St. Johns Wart
Valerian Root |
Bold and Italic = Particularly good for losing
weight
