You are what you eat.
Common conditions
1) Aging
2) Acne
3) Back and neck pain
4) Cancer
5) Cold sores
6) Depression
7) Erectile dysfunction
8) Heart disease
9) Mental health issues
10) Prostate problems
11) Stress and anxiety
12) Weight problems
FOODS:
Fruits and vegetables
Whole grains
Fish
Supplements
Avoid:
Fructose
Corn syrup
Hydrogenated fats
Refined foods
Essential nutrients:
1) BIOTIN
Digestion
Strengthens finger nails
Eggs, salmon, cheese, avocado, cauliflower , oatmeal, peanuts and bananas
2) CALCIUM
Teeth
Bones
Skeleton
Helps blood to clot
Milk and other dairy
3) CHOLINE
Boosts brain power
Cleanses liver
Cell structures
Heart disease
Milk, eggs, brussel sprouts, shrimp, soya beans
4) FOLATE
Prevents cancer
Prevents birth defects
Breaks down proteins
Broccoli, orange juice, dried peas, beans
5) IRON
Red blood cells
Generates energy
Healthy pregnancy
Meat, poultry, prune juice, lentils, potatoes with skin
6) MAGNESIUM
Builds bones
Healthy heart
Energy production
Strengthens teeth
Whole grains, peanuts, peanut butter, almonds, cashews, sunflower seeds, chocolate, yogurt, water
7) NIACIN
Prevents cancer
Lowers Cholesterol
Tuna, salmon, legumes, seeds, peanuts, leefy greens
8) PANTOTHENIC
Digestion
Cleanse the blood
Pecans, sunflower seeds, soya beans, lentils, oatmeal, avocado, fish
9) RIBOFLAVIN
Fights inflammation
Stops migranes
10) SELENIUM
Supresses HIV virus progression
Thyroid hormone
Builds immunity
Brazil nuts, sea food
11) THIAMIN
Fuels the brain
Protein synthesis
Oranges, Brazil nuts, lentils, peas, wheat bread
12) Vitamin A
Cancer
Immune function
Bones
Carrots, spinach, tomatoes, apricots
13) Vitamin B6
Oxygen transport
Blood sugar levels
Peanuts, potatoes, bananas, fish
14) Vitamin B12
Burns fats and proteins
Produces red blood cells
Heart disease
Prevents breast cancer
Eggs, milk, dairy, cereals
15) Vitamin C
Builds connective tissues
Wound healing
Iron absorption
Fights cancer
16) Vitamin D
Strong bones
Protects against cancer
Protect against diabetes
Stops depression
17) Vitamin E
Heart disease
Cancer
Builds blood
18) Vitamin K
Blood clots
Builds bones
Broccoli , spinach, parsley, potatoes, tofu, olive oil
19) Zinc
Pregnancy
Growth and development
Gene expression
Shortens colds
Sustains the senses
Male virility
Oysters poultry, scallops oatmeal, asparagus
Salmon, tuna, cheese, liver, oysters.
Oranges, bananas, broccoli, tomatoes, kiwi fruit.
Chicken, lentils, potatoes.
Brazil nuts, sea foods.
Oysters, poultry, scallops, asparagus.
There is always a healthier option.
Meal prep:
Meal prep is essential to helping with weight management. It reduces craving, provides healthy food in the correct proportions.
Breakfast :
Smashed avocado, poached egg on toast. Many foods, cooked differently, help with better nutrition .
Breakfast:
Oatmeal, egg white pancakes, with cottage cheese, chocolate protein mix, drizzled with seeds and cocoa nibs with orange zest.
Snack:
Cottage cheese, protein powder, mashed banana, strawberries, almond flakes, hazelnuts, almonds, cranberries and cocoa nibs.
Lunch: Chicken, humus and spinach wrap.
Snack: Cocoa powder, banana, protein, oats, almond powder and almond butter, roasted nuts.
Dinner. Humus, sweet potato, mushrooms, grilled salmon, kale, feta avocado and cress.
Coffee: Flat white coffee with coconut milk.
Dinner:
Baked falafel, humus, salad and roasted walnuts, almonds and cashews.
Almond butter, banana, apple, chia and flax protein crackers, roasted nuts.
It is never too LATE to make a change.
Remember, better LATE than NEVER.
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