SUPERFOODS STARRING: BROCCOLI, SOY, BLUEBERRIES, OATMEAL, SPINACH, ORANGES, YOGURT, WALNUTS, BEANS, TOMATOES, PUMPKIN

SUPERFOODSSUPERFOODS

STARRING: STARRING:

BROCCOLI, SOY, BLUEBERRIES, BROCCOLI, SOY, BLUEBERRIES,

OATMEAL, SPINACH, ORANGES, OATMEAL, SPINACH, ORANGES,

YOGURT, WALNUTS, BEANS, YOGURT, WALNUTS, BEANS,

TOMATOES, PUMPKINTOMATOES, PUMPKIN

The Fork in the RoadThe Fork in the RoadYou are 68 years oldYou are 68 years oldOne way leads to the handicap space in One way leads to the handicap space in front of the mega-drugstore front of the mega-drugstore You are struggling to walkYou are struggling to walkYou are taking 9 prescription medicationsYou are taking 9 prescription medicationsA good day is a shuffle around the block A good day is a shuffle around the block A bad day is a lot of TV timeA bad day is a lot of TV timeOld age isn’t for the faint of heart!Old age isn’t for the faint of heart!

The The OTHEROTHER Choice Choice

Pull up to the farmers’ market Pull up to the farmers’ market

You are 68 years oldYou are 68 years old

You’ve just finished a game of tennis with some You’ve just finished a game of tennis with some pals or an hour of satisfying work in your gardenpals or an hour of satisfying work in your garden

You grab a basket to full with delicious fruits and You grab a basket to full with delicious fruits and vegetables.vegetables.

You are thrilled to see the blueberries, spinach, You are thrilled to see the blueberries, spinach, orange bell peppers. You have guests coming orange bell peppers. You have guests coming over for dinner.over for dinner.

The ChoiceThe ChoiceThe right foods or prescription drugsThe right foods or prescription drugs

(there is no 100 per cent guarantee)(there is no 100 per cent guarantee)

Although, studies show lifestyle choices Although, studies show lifestyle choices and healthful nutrition make serious and healthful nutrition make serious impacts on health. And, some foods are impacts on health. And, some foods are better than others. There are more better than others. There are more nutrients in some than in others.nutrients in some than in others.

So… LETS CHOOSE THE BEST!!!!!So… LETS CHOOSE THE BEST!!!!!

BlueberriesBlueberries Sidekicks: Sidekicks: PurplePurple grapes grapes, , cranberriescranberries, , boysenberriesboysenberries raspberriesraspberries, , strawberriesstrawberries, , currants, currants, blackberriesblackberries, , cherriescherries, , and all other varieties of fresh and all other varieties of fresh frozen or dried berries.frozen or dried berries.

BlueberriesBlueberries

Blueberries ContainBlueberries ContainA synergy of multiple nutrients and phyto-nutrients A synergy of multiple nutrients and phyto-nutrients

• Phyto" is Greek for plant. Naturally-occurring compounds Phyto" is Greek for plant. Naturally-occurring compounds that contribute to the flavor, color, and disease-that contribute to the flavor, color, and disease-resistance in plants (fruits, vegetables, whole grains and resistance in plants (fruits, vegetables, whole grains and legumes). Most are antioxidants that benefit humans by legumes). Most are antioxidants that benefit humans by enhancing immunity, strengthening heart and blood enhancing immunity, strengthening heart and blood vessels, and preventing tumors.vessels, and preventing tumors.

• polyphenolpolyphenol (PAH-lee-FEE-nol) (PAH-lee-FEE-nol) A substance that is found in many plants and gives A substance that is found in many plants and gives some flowers, fruits, and vegetables their color. some flowers, fruits, and vegetables their color. Polyphenols have antioxidant activity. To list a few: Polyphenols have antioxidant activity. To list a few: (antho-cyanins ellagic acid quercetin, catechins) (antho-cyanins ellagic acid quercetin, catechins)

Blueberries and SidekicksBlueberries and Sidekicks

Vitamin C- is critical in fighting off infectionsVitamin C- is critical in fighting off infections

Vitamin E- is a natural immune-system boosterVitamin E- is a natural immune-system booster

Potassium and CarotenoidsPotassium and Carotenoids

Manganese and FiberManganese and Fiber

Iron- enables the body to manufacture enough Iron- enables the body to manufacture enough new blood cells packed with hemoglobin, the red new blood cells packed with hemoglobin, the red cell protein that transports oxygen in the blood. cell protein that transports oxygen in the blood.

Riboflavin and Salacylic acidRiboflavin and Salacylic acid

FolateFolate

This is a immunity boosting B-VitaminThis is a immunity boosting B-Vitamin

Blood-building nutrient.Blood-building nutrient.

Lowers homocysteine levels – high levels Lowers homocysteine levels – high levels are associated with heart disease.are associated with heart disease.

The body uses this B-vitamin to The body uses this B-vitamin to manufacture new blood cells.manufacture new blood cells.

Brain berries or youth berries Brain berries or youth berries

NiacinNiacin

Phyto-estrogensPhyto-estrogens

Low caloriesLow calories

A small but mighty nutritional force, the A small but mighty nutritional force, the blueberry combines more powerful blueberry combines more powerful disease- fighting antioxidants than any disease- fighting antioxidants than any other fruit or vegetable.other fruit or vegetable.

BlueberriesBlueberries

In addition to the brain boosting antho-In addition to the brain boosting antho-cyanins, blueberries provide another cyanins, blueberries provide another antioxidant known as ellagic acid. antioxidant known as ellagic acid. Research suggested this antioxidant Research suggested this antioxidant blocks the metabolic pathways that can blocks the metabolic pathways that can promote cancer. Antho-cyanins pigment promote cancer. Antho-cyanins pigment give blueberries their intense blue-purple give blueberries their intense blue-purple color. Indeed, the darker the berry, the color. Indeed, the darker the berry, the higher the antho-cyanin content.higher the antho-cyanin content.

Anthocyanins continuedAnthocyanins continued

Blueberries, particularly wild blueberries, Blueberries, particularly wild blueberries, have at least five antho-cyanins. The have at least five antho-cyanins. The antho-cyanins are concentrated in the skin antho-cyanins are concentrated in the skin of berries because, as with many fruits of berries because, as with many fruits and vegetables, the plant skin protects the and vegetables, the plant skin protects the fruit from the sun and other environmental fruit from the sun and other environmental assaults by concentrating antioxidants in assaults by concentrating antioxidants in this key location. This makes blueberries a this key location. This makes blueberries a powerful anti-inflammatory fruit.powerful anti-inflammatory fruit.

Blueberries & Free RadicalsBlueberries & Free Radicals

Free radicals – will damage cell Free radicals – will damage cell membranes, DNA, and ultimately cause membranes, DNA, and ultimately cause many of the degenerative diseases that many of the degenerative diseases that plague us as we age. Antho-cyanins are plague us as we age. Antho-cyanins are the key players in neutralizing free radical the key players in neutralizing free radical damage to cells and tissues that can lead damage to cells and tissues that can lead to a multitude of ailments.to a multitude of ailments.

SoySoyWhy add soy products? Why add soy products?

They’re good for lowering cholesterol They’re good for lowering cholesterol levels and easy to substitute into a normal levels and easy to substitute into a normal diet.diet.

Soy helps fight breast, prostate, colon, and Soy helps fight breast, prostate, colon, and endometrial cancer. endometrial cancer.

Tofu BenefitsTofu Benefits

Tofu, or soy bean curd, can be used in dips and Tofu, or soy bean curd, can be used in dips and spreads, or served with pasta or stir-fried spreads, or served with pasta or stir-fried vegetables. Soy protein contains isoflavones, vegetables. Soy protein contains isoflavones, such as genistein and daidzein, that act as such as genistein and daidzein, that act as phyto-estrogens and inhibit tumor growth, lower phyto-estrogens and inhibit tumor growth, lower blood cholesterol levels, decrease the risk of blood cholesterol levels, decrease the risk of blood clots, and diminish bone loss. These blood clots, and diminish bone loss. These benefits clearly translate into a lower risk of benefits clearly translate into a lower risk of heart disease, stroke, cancer and osteoporosis heart disease, stroke, cancer and osteoporosis (6).(6).

Soybeans – complete proteinSoybeans – complete protein

Soybeans are Soybeans are the only natural the only natural vegetable food to vegetable food to contain all the contain all the essential amino essential amino acids the body acids the body needs to needs to synthesize synthesize protein.protein.

Soy - TofuSoy - Tofu

Tofu is high in Tofu is high in protein and B protein and B vitamins. It is vitamins. It is rather bland rather bland when eaten when eaten alone, but it alone, but it takes on the takes on the “flavor of any “flavor of any food with which food with which it’s combined”.it’s combined”.

SoySoy

A half cup A half cup Edamame Edamame (soybeans) equals (soybeans) equals 22 grams of 22 grams of protein. protein.

SoySoy

Tofu has a high Tofu has a high protein content protein content and is easily and is easily digested. digested. Especially good Especially good for those with for those with sensitive sensitive stomachs. stomachs.

SoySoy

Soy foods are Soy foods are packed with packed with powerful powerful antioxidants that antioxidants that interfere with free interfere with free radical damage (for radical damage (for cancer prevention).cancer prevention).

TempehTempeh

Description:Description:

Compact Tempeh cakes or patties are Compact Tempeh cakes or patties are made from cooked, fermented soybeans made from cooked, fermented soybeans laced with a non-harmful mold that gives laced with a non-harmful mold that gives them their flavor. It is available fresh, them their flavor. It is available fresh, canned, frozen, or dehydrated .canned, frozen, or dehydrated .

TempehTempeh

High in protein and one of the few High in protein and one of the few vegetables containing substantial amounts vegetables containing substantial amounts of vitamin B-12. Tempeh also supplies of vitamin B-12. Tempeh also supplies significant amounts of other B vitamins significant amounts of other B vitamins plus vitamin A and a number of valuable plus vitamin A and a number of valuable minerals.minerals.

Cautions Cautions

Drug interaction: may contain tyramine, an Drug interaction: may contain tyramine, an amino acid derivative that can raise blood amino acid derivative that can raise blood pressure to dangerously high levels in pressure to dangerously high levels in anyone taking MAO inhibitors.anyone taking MAO inhibitors.

Allergy alert! Contains soybeans.Allergy alert! Contains soybeans.

Origin: IndonesiaOrigin: Indonesia

OatsOatsSuper Sidekicks: wheat germ and ground Super Sidekicks: wheat germ and ground flaxseedflaxseed

Brown rice, barley, wheat, buckwheat, rye, Brown rice, barley, wheat, buckwheat, rye, millet, bulgur wheat, amaranth, quinoa, millet, bulgur wheat, amaranth, quinoa, triticale, kamut, yellow corn, white rice, triticale, kamut, yellow corn, white rice, spelt, couscousspelt, couscous

Try to eat 5-7 servings a day Try to eat 5-7 servings a day

OatsOatsOats are a good source of Oats are a good source of soluble fiber (beta-glucan) soluble fiber (beta-glucan) which contributes to lowering which contributes to lowering LDL (bad) cholesterolLDL (bad) cholesterol

OatmealOatmealOats contain saponins that help sweep Oats contain saponins that help sweep cholesterol from your body and cholesterol from your body and antioxidants (tocotrienols, ferulic acid and antioxidants (tocotrienols, ferulic acid and caffeic acid) that help control free radical caffeic acid) that help control free radical reducing the risk of heart disease and reducing the risk of heart disease and cancer.cancer.

OatmealOatmealOats are an excellent source of the Oats are an excellent source of the complex carbohydrates that your complex carbohydrates that your body requires to sustain energy.body requires to sustain energy.Twice as much protein as brown rice.Twice as much protein as brown rice.Sulfur-containing foods such as Sulfur-containing foods such as oatmeal have been found to repair oatmeal have been found to repair and rebuild bone, cartilage, and and rebuild bone, cartilage, and connective tissue.connective tissue.

Oatmeal & sidekicksOatmeal & sidekicks

The synergy of the nutrients in oats makes The synergy of the nutrients in oats makes them an outstanding and formidable them an outstanding and formidable Superfood. Indeed the degree of Superfood. Indeed the degree of protection against disease offered by oats protection against disease offered by oats and other whole grains is greater than that and other whole grains is greater than that of any of their ingredients taken in of any of their ingredients taken in isolation.isolation.

WalnutsWalnuts

Sidekicks: Almonds, pistachios, sesame Sidekicks: Almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, peanuts, pumpkin and sunflower seeds macadamia nuts, pecans, seeds macadamia nuts, pecans, hazelnuts, cashews hazelnuts, cashews

Try to eat: 1 ounce five times a weekTry to eat: 1 ounce five times a week

First simple fact:First simple fact:

If you are:If you are:

overweightoverweight

SmokeSmoke

Never get off the sofaNever get off the sofa

Eat five fast-food meals a weekEat five fast-food meals a week

One thing you can doOne thing you can do

To improve your health and reduce your To improve your health and reduce your risk of cardiovascular disease without risk of cardiovascular disease without even taking your right hand off the remote.even taking your right hand off the remote.

Eat a handful of nuts about five times a Eat a handful of nuts about five times a week.week.

How powerful are nuts?How powerful are nuts?

This simple act will reduce your chances This simple act will reduce your chances of getting a heart attack by at least 15 of getting a heart attack by at least 15 percent and possibly as much as 51 percent and possibly as much as 51 percent. percent.

Nuts eaten regularly Nuts eaten regularly

Significant reduction in the risk of Significant reduction in the risk of developing coronary heart disease.developing coronary heart disease.

They also reduce the risk of diabetes, They also reduce the risk of diabetes, cancer and a host of other chronic cancer and a host of other chronic ailments.ailments.

Walnuts Walnuts

One of the few rich sources of plant- One of the few rich sources of plant- derived omega-3 fatty acids (called alpha derived omega-3 fatty acids (called alpha linolenic acid or ALA) along with canola, linolenic acid or ALA) along with canola, ground flaxseed and flaxseed oil, ground flaxseed and flaxseed oil, soybeans and soybean oil, wheat germ, soybeans and soybean oil, wheat germ, spinach, and purslane.spinach, and purslane.

WalnutsWalnuts

Rich in plant sterols—plant sterols can Rich in plant sterols—plant sterols can play a significant role in lowering serum play a significant role in lowering serum cholesterol levels –a good source of fiber cholesterol levels –a good source of fiber and protein, and they also provide and protein, and they also provide magnesium copper, folate, and vitamin E. magnesium copper, folate, and vitamin E. finally, they are the nut with the highest finally, they are the nut with the highest over all antioxidant activityover all antioxidant activity

Super FoodsSuper Foods

PresentsPresents

OrangesOranges

OrangesOranges

Sidekicks: Lemons, Limes, Grapefruit Sidekicks: Lemons, Limes, Grapefruit Tangerines, KumquatsTangerines, Kumquats

Try to eat: 1 serving dailyTry to eat: 1 serving daily

Oranges contain:Oranges contain:

Vitamin CVitamin C

Fiber Fiber

Folate Folate

Oranges ContainOranges Contain

LimoneneLimonene

PotassiumPotassium

PolyphenolsPolyphenols

PectinPectin

OrangesOranges

The Mediterranean Diet – high The Mediterranean Diet – high citruscitrus

Low incidence of cancers of Low incidence of cancers of the breast, lung, pancreas, the breast, lung, pancreas, colon, rectum, and cervix.colon, rectum, and cervix.

Oranges—Complete PackageOranges—Complete Package

The National Cancer Institute The National Cancer Institute calls oranges a complete calls oranges a complete package of every natural anti-package of every natural anti-cancer inhibitor known.cancer inhibitor known.

OrangesOranges

Lemons contain limonene, Lemons contain limonene, which boosts the immune which boosts the immune system and fat metabolization. system and fat metabolization.

Oranges boost your body’s Oranges boost your body’s ability to absorb iron.ability to absorb iron.

Oranges and SidekicksOranges and Sidekicks

A low intake of vitamin C can A low intake of vitamin C can double the risk of hip fracture.double the risk of hip fracture.

The concentration for vitamin C in The concentration for vitamin C in orange pulp is twice that found in orange pulp is twice that found in the peel and 10 times that found the peel and 10 times that found in the juice. Bottom line: eat the in the juice. Bottom line: eat the pulp and buy high pulp juice.pulp and buy high pulp juice.

OrangesOranges

Rutin, a flavonoid found in Rutin, a flavonoid found in citrus (and black currants) has citrus (and black currants) has a anti-inflammatory effect, a anti-inflammatory effect, possesses antiviral activity, possesses antiviral activity, and helps protect capillaries and helps protect capillaries from age related “breakdown.”from age related “breakdown.”

OrangesOranges

When eating oranges and other citrus, be When eating oranges and other citrus, be sure to eat the white lining, the white pith, sure to eat the white lining, the white pith, or the white stuff and even get a little of or the white stuff and even get a little of the orange peel, where the limonene is.the orange peel, where the limonene is.

Lemonade recipeLemonade recipe

SUPERFOODSSUPERFOODSThursday July 19Thursday July 19

STARRING: STARRING:

BROCCOLIBROCCOLI, SOY, BLUEBERRIES, , SOY, BLUEBERRIES,

OATMEAL, SPINACH, ORANGES, OATMEAL, SPINACH, ORANGES,

YOGURT, WALNUTS, YOGURT, WALNUTS, BEANSBEANS, ,

TOMATOESTOMATOES, PUMPKIN, PUMPKIN


PRESENTSPRESENTS

BEANSBEANS

Baked beansBaked beans

BEANSBEANS

Sidekicks: All beans are included in this Sidekicks: All beans are included in this Superfood category, though we’ll discuss Superfood category, though we’ll discuss the most popular and readily available the most popular and readily available beans such as pinto, navy, Great beans such as pinto, navy, Great Northern, lima, garbanzo (chickpeas), Northern, lima, garbanzo (chickpeas), lentils, green beans, sugar snap peas and lentils, green beans, sugar snap peas and green peas.green peas.

Beans containBeans contain

Low-fat proteinLow-fat protein

FiberFiber

B vitamins - Riboflavin & Niacin (helps B vitamins - Riboflavin & Niacin (helps living cells generate energy from food)living cells generate energy from food)

Folate (helps the body to manufacture new Folate (helps the body to manufacture new blood cells)blood cells)

More about BeansMore about Beans

Vitamin B-6 (deficiency of B6 causes skin Vitamin B-6 (deficiency of B6 causes skin rashes, depression, anemia and other rashes, depression, anemia and other symptoms)symptoms)

Potassium (helps control blood pressure Potassium (helps control blood pressure without drugs)without drugs)

Magnesium (may help protect your bones, Magnesium (may help protect your bones, heart arteries, and blood pressure.)heart arteries, and blood pressure.)

Phyto-nutrients Phyto-nutrients

BeansBeans

Beans are a virtual wonder-food. A Beans are a virtual wonder-food. A delicious source of vitamin–rich, delicious source of vitamin–rich,

lowfat, inexpensive, versatile protein, lowfat, inexpensive, versatile protein, beans deserve a place at the table for beans deserve a place at the table for those reasons alone. But the full those reasons alone. But the full power of beans to lower cholesterol; power of beans to lower cholesterol;

BeansBeans

Combats heart disease, Combats heart disease, Stabilize blood sugar, Stabilize blood sugar, Reduce obesity, Reduce obesity, Relieves constipation, Relieves constipation, Combats diverticular disease, Combats diverticular disease, Decreases hypertension, Decreases hypertension, Type 2 diabetes,Type 2 diabetes,Lessens the risk of cancerLessens the risk of cancer

This makes this ancient food an extraordinary and This makes this ancient food an extraordinary and

important addition to any diet.important addition to any diet.

Beans Fiber All StarsBeans Fiber All Stars

Most of us don’t get nearly enough fiber in Most of us don’t get nearly enough fiber in our diets. In 1909 it was estimated that our diets. In 1909 it was estimated that fiber intake per capita was 40 grams per fiber intake per capita was 40 grams per day; in 1980 it was about 26 grams a day, day; in 1980 it was about 26 grams a day, and today average fiber intake is about 15 and today average fiber intake is about 15 grams.grams.

Beans, Garbanzos, Lentils etc. Beans, Garbanzos, Lentils etc.

A good source of soluble and insoluble A good source of soluble and insoluble fiber, lentils contribute to regulating blood-fiber, lentils contribute to regulating blood-sugar levels, normalizing bowel function, sugar levels, normalizing bowel function, and lowering cholesterol levels.and lowering cholesterol levels.

Beans contain pro-tease inhibitors that Beans contain pro-tease inhibitors that interfere with cancer-causing enzymes interfere with cancer-causing enzymes and prevent the growth of cancer cells.and prevent the growth of cancer cells.


PRESENTING PRESENTING

BROCCOLIBROCCOLI

BroccoliBroccoli

Broccoli aids Broccoli aids digestion and digestion and promotes promotes good bowel good bowel health.health.

BroccoliBroccoli

Broccoli and it’s sidekicks are among the most powerful weapons in our dietary arsenal against cancer.

BroccoliBroccoli

In addition broccoli also

boosts the immune system,

lowers the incidence of cataracts,

supports cardiovascular health,

builds bones

fights birth defects.

BroccoliBroccoli

Broccoli is the Broccoli is the number one anti-number one anti-cancer vegetable, cancer vegetable, rich inrich in

beta-carotenebeta-carotene

vitamin Cvitamin C

calcium and proteincalcium and protein

COOKED VS. RAWCOOKED VS. RAWRaw and cooked crucifers provide different anti-cancer phytonutrients.

The raw vegetable has more vitamin C,

but cooking makes the carotenoids more bio-available.

BroccoliBroccoli

Eat these vegetables both raw and cooked to get maximum cancer protection and health benefits.

CancerCancer

Diet is the best tool we all have at hand to Diet is the best tool we all have at hand to protect ourselves from developing cancerprotect ourselves from developing cancer

We KNOW that the typical western diet We KNOW that the typical western diet plays a major role in the development of plays a major role in the development of cancers and we know that cancers and we know that at least 30% of at least 30% of all cancers are believed to have a dietary all cancers are believed to have a dietary component.component.


PRESENTSPRESENTS

TOMATOESTOMATOES

TOMATOES AND SIDEKICKSTOMATOES AND SIDEKICKS

– Tomatoes are related to: RED Tomatoes are related to: RED WATERMELON, PINK GRAPEFRUIT, WATERMELON, PINK GRAPEFRUIT, JAPANESE PERSIMMONS, RED FLESHED JAPANESE PERSIMMONS, RED FLESHED PAPAYA, STRAWBERRY, GUAVAPAPAYA, STRAWBERRY, GUAVA

– Try to eat one serving of processed tomatoes Try to eat one serving of processed tomatoes or sidekicks per day and multiple serving per or sidekicks per day and multiple serving per week of fresh tomatoes.week of fresh tomatoes.

Tomatoes containTomatoes contain

LycopeneLycopene

Low in caloriesLow in calories

Vitamin CVitamin C

Alpha and beta Alpha and beta carotenecarotene

Lutein/zeaxanthinLutein/zeaxanthin

Tomatoes contain -continuedTomatoes contain -continued

Phyuene and phytofluenePhyuene and phytofluene

PotassiumPotassium

B vitamins (B-6, niacin, folate, B vitamins (B-6, niacin, folate, thiamine, and Pantothenic acidthiamine, and Pantothenic acid

ChromiumChromium

BiotinBiotin

Fiber Fiber

The power of RedThe power of Red

Lycopene is a member of the Lycopene is a member of the carotenoid family and the carotenoid family and the pigment that contributes to the pigment that contributes to the red color of tomatoes and is a red color of tomatoes and is a major contributor to their major contributor to their health promoting power.health promoting power.

LycopeneLycopene

Is the most effective quencher of the free-Is the most effective quencher of the free-radical singlet oxygen, a particularly radical singlet oxygen, a particularly deleterious form of oxygen, and lycopene deleterious form of oxygen, and lycopene is also capable of scavenging a large is also capable of scavenging a large number of free radicalsnumber of free radicals

Lycopene Lycopene

May also indirectly lower the risk for age-May also indirectly lower the risk for age-related macular degeneration by sparing related macular degeneration by sparing lutein oxidation so that lutein can be lutein oxidation so that lutein can be transported to the macula in its un-transported to the macula in its un-oxidized protective form. oxidized protective form.

Tomatoes & SPFTomatoes & SPF

Tomato paste is a super Tomato paste is a super ingredientingredient

Same power as fresh, but Same power as fresh, but more concentrated more concentrated

Tomatoes and SPFTomatoes and SPF

Eating tomato paste will Eating tomato paste will increase the SPF of your skin increase the SPF of your skin

This will protect your skin from This will protect your skin from damaging UV rays. damaging UV rays.

Lycopene absorption Lycopene absorption

The efficient absorption of The efficient absorption of lycopene depends on the lycopene depends on the presence of a bit of dietary fat. presence of a bit of dietary fat. i.e., avocado and tomato i.e., avocado and tomato sandwichsandwich

Tomatoes and olive oilTomatoes and olive oil

Need that bit of fatNeed that bit of fat

Olive oil is a great sourceOlive oil is a great source

When olive oil is green it indicates the When olive oil is green it indicates the presence of polyphenols. Those presence of polyphenols. Those polyphenols combined with the polyphenols combined with the powerful nutrients in tomatoes are a powerful nutrients in tomatoes are a healthy taste treat on spaghetti, pizza, healthy taste treat on spaghetti, pizza, etc.etc.

Reducing cardiovascular Reducing cardiovascular diseasedisease

The antioxidant function of lycopene, The antioxidant function of lycopene, combined with the other powerful combined with the other powerful antioxidants in tomatoes such as antioxidants in tomatoes such as vitamin C and beta-carotene, work in vitamin C and beta-carotene, work in the body to neutralize free radicals the body to neutralize free radicals that could otherwise damage cells that could otherwise damage cells and cell membranes.and cell membranes.

SUPERFOODS SUPERFOODS Friday July 20Friday July 20

STARRING: STARRING:

BROCCOLI, SOY, BLUEBERRIES, BROCCOLI, SOY, BLUEBERRIES,

OATMEAL, OATMEAL, SPINACHSPINACH, ORANGES, , ORANGES,

YOGURTYOGURT, WALNUTS, BEANS, , WALNUTS, BEANS,

TOMATOES, TOMATOES, PUMPKINPUMPKIN


PRESENTS PRESENTS

PumpkinPumpkin

Benefits of being non-Benefits of being non-vegetarianvegetarian

Choosing a non-vegetarian lifestyle has a Choosing a non-vegetarian lifestyle has a significant health and medical cost. The total significant health and medical cost. The total direct medical costs in the United States direct medical costs in the United States attributable to meat consumption were estimated attributable to meat consumption were estimated to be $30-60 billion a year, based upon the to be $30-60 billion a year, based upon the higher prevalence of hypertension, heart higher prevalence of hypertension, heart disease, cancer, diabetes, gallstones, obesity disease, cancer, diabetes, gallstones, obesity and food-borne illness among omnivores and food-borne illness among omnivores compared with vegetarians (2). compared with vegetarians (2).

Benefits of Being VegetarianBenefits of Being Vegetarian

A large body of scientific literature suggests that the A large body of scientific literature suggests that the consumption of a diet of whole grains, legumes, consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular and high-fat animal products, along with a regular exercise program is consistently associated with lower exercise program is consistently associated with lower blood cholesterol levels, lower blood pressure, less blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality (1,3, 4). In African-diabetes, cancer, and mortality (1,3, 4). In African-Americans, the frequent consumption of nuts, fruits and Americans, the frequent consumption of nuts, fruits and green salads was associated with 35-44 percent lower green salads was associated with 35-44 percent lower risk of overall mortality (5).risk of overall mortality (5).

Pumpkin and SidekicksPumpkin and Sidekicks

Carrots, butternut Carrots, butternut squash, sweet squash, sweet potatoes, orange bell potatoes, orange bell pepperspeppers

Try to eat ½ serving Try to eat ½ serving most daysmost days

Pumpkin containsPumpkin contains

Alpha carotene Alpha carotene Beta-carotene - vitamin A 2691.3 RE Beta-carotene - vitamin A 2691.3 RE 269% RDA269% RDAHigh fiber -3.4 gHigh fiber -3.4 gFolate 15.0 mcg. or 8% RDAFolate 15.0 mcg. or 8% RDAVitamins C 5.1 mg or 9% RDA Vitamins C 5.1 mg or 9% RDA Vitamin EVitamin EPotassium 251.3 mg. or 7% RDAPotassium 251.3 mg. or 7% RDAMagnesium 28.1 mg. or 8% RDAMagnesium 28.1 mg. or 8% RDAPantothenic acidPantothenic acid

PumpkinPumpkin

Pumpkin provides 1,320 international units Pumpkin provides 1,320 international units of vitamin A in 1/2 cup cooked, mashed of vitamin A in 1/2 cup cooked, mashed pumpkin--this is three and a half times the pumpkin--this is three and a half times the Recommended Daily Allowance!Recommended Daily Allowance!

Iron 1.7 mg or 17% RDAIron 1.7 mg or 17% RDA

PumpkinPumpkin

Pumpkin is rich in beta-carotene, a Pumpkin is rich in beta-carotene, a powerful antioxidant that reduces the free powerful antioxidant that reduces the free radical damage the often leads to lung and radical damage the often leads to lung and other cancers. Research shows that eating other cancers. Research shows that eating vegetables rich in beta-carotene more vegetables rich in beta-carotene more than once a week reduces lung cancer than once a week reduces lung cancer odds by up to 70%.odds by up to 70%.

Beta- caroteneBeta- carotene

Is the vegetable pigment that the body Is the vegetable pigment that the body turns into resistance-building vitamin Aturns into resistance-building vitamin A

Vitamin A is one of nature’s star Vitamin A is one of nature’s star performersperformers

Plays a vital role in good visionPlays a vital role in good vision

Keeps skin healthyKeeps skin healthy

Beta-carotene = Vitamin ABeta-carotene = Vitamin A

Assists the body’s immune system and Assists the body’s immune system and helps manufacture red blood cellshelps manufacture red blood cells

Vitamin A vegetables protect against Vitamin A vegetables protect against certain kinds of cancercertain kinds of cancer

Pumpkin & Sweet PotatoesPumpkin & Sweet Potatoes

Sweet potatoes are packed Sweet potatoes are packed with antioxidants: (vitamins C, with antioxidants: (vitamins C, E and beta-carotene), which E and beta-carotene), which help prevent cancer and heart help prevent cancer and heart disease.disease.

Diet and HealthDiet and Health

Although 82% of Americans believe a poor Although 82% of Americans believe a poor diet can increase their risk of cancer, only diet can increase their risk of cancer, only 17% are willing to change their diet to 17% are willing to change their diet to reduce the risk.reduce the risk.

According to the National Cancer Society, According to the National Cancer Society, only 9% of all Americans eat enough fruits only 9% of all Americans eat enough fruits and vegetables. and vegetables.


PRESENTSPRESENTS

SPINACHSPINACH

SpinachSpinach

Frozen spinach Frozen spinach retains all the retains all the vitamins and vitamins and minerals, keeping it minerals, keeping it just as nutritious as just as nutritious as fresh spinach fresh spinach

SpinachSpinach

Spinach contains large Spinach contains large amounts of lutein and beta-amounts of lutein and beta-carotene. Important for carotene. Important for

maintaining good eye health. maintaining good eye health.

SpinachSpinach

Vitamin A 737.1 REVitamin A 737.1 RE 74% RDA74% RDA

Folate 131.2 mcgFolate 131.2 mcg 66% RDA66% RDA

Iron 3.2 mgIron 3.2 mg 32% RDA32% RDA

Magnesium 78.3 mgMagnesium 78.3 mg 22% RDA22% RDA

Calcium 122.4 mgCalcium 122.4 mg 15% RDA15% RDA

Calcium in Vegetarians vs. Non Calcium in Vegetarians vs. Non Vegetarians--continuedVegetarians--continued

This increases the acidity of the blood This increases the acidity of the blood which, in turn, de-mineralizes bones. This which, in turn, de-mineralizes bones. This leads to osteoporosis. Many surveys have leads to osteoporosis. Many surveys have demonstrated that post-menopausal demonstrated that post-menopausal women who are vegetarians have a higher women who are vegetarians have a higher bone mineral content as compared to their bone mineral content as compared to their non-vegetarian (omnivorous) counter non-vegetarian (omnivorous) counter parts. parts.

Calcium in Vegetarians vs. Non Calcium in Vegetarians vs. Non Vegetarians --continuedVegetarians --continued

Similarly it has also been observed that Similarly it has also been observed that though young Caucasian whites measure though young Caucasian whites measure equally with young Eskimos in bone equally with young Eskimos in bone mineral density, the older Eskimos have a mineral density, the older Eskimos have a much lesser bone mineral density as much lesser bone mineral density as compared to an age matched Caucasian compared to an age matched Caucasian white. white. Dr O.P Kapoor Bones and Joints- Dr O.P Kapoor Bones and Joints- Some hard Facts in VegetarianismSome hard Facts in Vegetarianism..

SpinachSpinach

Spinach is considered a good source of iron, but Spinach is considered a good source of iron, but less than 2% of it is bioavailable.less than 2% of it is bioavailable.Spinach does contain useful amounts of Spinach does contain useful amounts of magnesium, which may help prevent migraine magnesium, which may help prevent migraine headaches.headaches.Spinach is a superb source of vitamin A and Spinach is a superb source of vitamin A and folate, with a decent amount of vitamin C and folate, with a decent amount of vitamin C and other B vitamins, which all help to maximize other B vitamins, which all help to maximize immunity.immunity.Also good source of calcium and potassium, Also good source of calcium and potassium, which are blood pressure lowering, and has which are blood pressure lowering, and has ample fiber, too.ample fiber, too.

The endThe end

What’s the Connection?What’s the Connection?

A survey of 5,286 Californians found A survey of 5,286 Californians found that church members have lower that church members have lower death rates than non-church death rates than non-church members—regardless of risk factors members—regardless of risk factors such as smoking, drinking, obesity such as smoking, drinking, obesity and inactivity. and inactivity.

Reader’s DigestReader’s Digest

Those with a religious commitment Those with a religious commitment had fewer symptoms or had better had fewer symptoms or had better health outcomes in seven our of eight health outcomes in seven our of eight cancer studies four out of five blood cancer studies four out of five blood pressure studies, four out of six heart pressure studies, four out of six heart disease studies and four out of five disease studies and four out of five general health studies. general health studies.


People with a strong religious People with a strong religious commitment seem to be less prone to commitment seem to be less prone to depression , suicide, alcoholism and depression , suicide, alcoholism and other addictions, according to one other addictions, according to one research analysis.research analysis.


Time, CNN and USA TodayTime, CNN and USA Today weekend weekend polls indicate that 80 percent of Americans polls indicate that 80 percent of Americans believe spiritual faith or prayer can help believe spiritual faith or prayer can help people recover from illness or injury, and people recover from illness or injury, and more than 60 percent think doctors should more than 60 percent think doctors should talk to patients about faith and pray with talk to patients about faith and pray with those who request it. those who request it.


In a survey of 269 doctors at the 1996 In a survey of 269 doctors at the 1996 meeting of the American Academy of meeting of the American Academy of Family Physicians, 99 percent said Family Physicians, 99 percent said they thought religious beliefs could they thought religious beliefs could contribute to healing. contribute to healing.


When asked about their personal When asked about their personal experiences 63 percent of doctors experiences 63 percent of doctors said God intervened to improve their said God intervened to improve their own medical conditions.own medical conditions.

““Doctors Report: Faith Can Heal You” Readers Digest Doctors Report: Faith Can Heal You” Readers Digest October 1998October 1998

Coming to CadillacComing to Cadillac

What’s the Connection?What’s the Connection?

Friday, February 16 6:30pmFriday, February 16 6:30pm

Cadillac Woods ResortCadillac Woods Resort

OrangesOranges

Orange juice provides instant Orange juice provides instant energy before and after energy before and after workouts. workouts.

The Importance of Using the BrainThe Importance of Using the Brain

Their (manual workers) influence for good Their (manual workers) influence for good is small in comparison with what it might is small in comparison with what it might be if they would use their brains as well as be if they would use their brains as well as their muscles. This class fall more readily their muscles. This class fall more readily if attacked with disease, because the if attacked with disease, because the system is not vitalized by the electrical system is not vitalized by the electrical force of the brain to resist disease. {CE force of the brain to resist disease. {CE 20.2}20.2}


Today’s Stars are: Today’s Stars are:

BroccoliBroccoli

Beans Beans

OrangesOranges

Documents

SUPERFOODS STARRING: BROCCOLI, SOY, BLUEBERRIES, OATMEAL, SPINACH, ORANGES, YOGURT, WALNUTS, BEANS, TOMATOES, PUMPKIN