Quotes About Wellness

With gentle melodies and passive rhythms, neurological pathways open to receive the flow of positive energy.

All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are super foods.

Clearly, it is difficult to eat healthfully in our crazy world, where it seems that everyone else is on a mission to commit suicide with food.

To maximize the immune-function benefits of cruciferous vegetables, do the following: 1. Chew all cruciferous greens very, very well, trying to crush every cell. 2. Puree, blend, or chop cruciferous vegetables before adding them to stews or soups. 3. When steaming green cruciferous vegetables such as broccoli and cabbage, try to undercook slightly so they are not too mushy.

I recommend six fresh fruits and eight total servings of vegetables per day, including two servings of cruciferous vegetables (at least one raw).

White, cremini, portobello, oyster, maitake, and reishi mushrooms have all been shown to have anticancer effects

The most common and least expensive mushrooms—white button mushrooms—showed these strong benefits. If that's not enough great news about mushrooms, there's more.

Simply put, this means we need to eat lots of high-nutrient, natural plant foods: vegetables, fruits, beans, nuts, and seeds. In conjunction, we need to eat much less from the animal products category and eat far fewer (or no) foods that are completely empty of nutrients or indeed are toxic for the body—foods such as sugar, other sweeteners, white flour, processed foods, refined oils, and fast foods.

Imagine the protective effects of eating adequate amounts of the top three super food groups together—cruciferous greens, mushrooms, and onions—almost daily.

Eat some beans with every lunch. Among your choices are chickpeas, black-eyed peas, black beans, cowpeas, split peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannellini beans, pigeon peas, and white beans.

Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow.

One ounce of nuts is about 200 calories and can fit into a cupped hand, so do not eat more than this one handful of nuts per day. They are best used in salads, salad dressings, and dips, because when eaten with greens, they greatly enhance the absorption of nutrients from the green vegetables. You should never snack on nuts and seeds; they should be part of a meal.

HIGHEST IN PESTICIDES— BUY ORGANIC IF POSSIBLE LOWEST IN PESTICIDES— BUY EITHER ORGANIC OR CONVENTIONAL Celery Onion Peaches Avocado Strawberries Sweet corn Apples Pineapple Blueberries Mango Nectarines Sweet peas Bell peppers Asparagus Spinach Kiwi Kale Cabbage Cherries Eggplant Potatoes Cantaloupe Grapes (imported) Watermelon Grapefruit Sweet potato Honeydew

Now, which food has more protein—broccoli or steak? You were wrong if you thought steak. Steak has only 6.4 grams of protein per 100 calories and broccoli has 11.1 grams, almost twice as much.21

Beans, peas, corn, wild rice, barley, steel-cut oats, oatmeal, tomatoes, squashes, berries, and fresh fruits are examples of the most favorable carbohydrates sources. Beans, green peas, berries, and tomatoes are at the top of the list. Squashes, intact whole grains (such as steel-cut oats), wild rice, quinoa, wheat berries, and even sweet potatoes would be more favorable choices than white potatoes, which would be at the bottom of this list. Unacceptable Carbohydrates

If green vegetables are the king of Super Immunity, mushrooms are the queen.

Those with the highest alpha-carotene had a 39 percent decrease in risk of death compared to those with the lowest alpha-carotene.

In our present toxic food environment, many have lost the ability to connect with the body signals

Foods with a high ratio of alpha-carotene to calories include the following: Bok choy Cabbage Red peppers Carrots Swiss chard Green peppers Asparagus Collards Broccoli Peas Winter squash

Your key to permanent weight loss is to eat predominantly those foods that have a high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins). In

MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli (2 cups cooked) 337 Chickpeas (1 cup cooked) 282 Adzuki beans (1 cup cooked) 278 Romaine lettuce (3 cups raw) 192 Brussels sprouts (2 cups cooked) 187 Spinach (3 cups raw) 175

Grain products are lower on the nutrient density scale, so limit yourself to one serving per day of whole grain products such as steel cut oats, wild or black rice, quinoa, farro, cornmeal, or 100 percent whole grain bread. Remember, an intact grain has a lower glycemic index than one ground into a flour, so steel cut oats are better than oatmeal flakes, which are better than oat flour.

About 35 percent of all Americans die of cancer; likewise, the vast majority of these deaths are the result of poor nutrition. Indeed, the premise of this book is that today's epidemic of cancer is not predominantly genetic; rather, it is mostly the result of nutritionally handicapped immune systems. When we eat a nutrient-scarce diet, diseases flourish. With nutritional excellence, our body becomes a miraculous, disease-resistant organism.

One basic technique we use frequently in my house is to use carrot juice, celery juice, tomato juice, with water as the soup base and then add beans, veggies, and herbs we have on hand.