1. PHYTONUTRIENTS AND ANTIOXIDANTS

Phytonutrients are naturally occurring substances that plants create for their own protection. They give plants their color, flavour, taste and resistance to disease. Phytonutrients are beneficial for us also as they boost immunity, fight disease and slow down the aging process.

a. Eat a variety of red and orange organic fruits and vegetables that are high in carotenoids such as carrots, pumpkins, red and yellow peppers, red potatoes, papaya, strawberries, raspberries, peaches, mangoes, and acerola berries.  Carotenoids destroy free radicals before they do any cell damage, decrease heart disease, prevent cataracts and support the immune system.

b. Colour your plate with green cruciferous vegetables such as broccoli, arugula, brussels sprouts, cauliflower kale, bok choy, onion and garlic. They speed up the removal of excess body estrogen, which inhibits the growth of breast tumor cells, and boosts the immune system.

 

c. Incorporate dark bitter greens that contain the potent phytonutrient chlorophyll, such as endive, arugula, dandelion, radishes, mizuna, mustard greens, swiss chard, kale, watercress and parsley in your daily menu. They are packed with vitamin C, vitamin A, calcium, iron, magnesium and sulphur that contribute to the growth of lustrous hair, glowing skin and strong healthy nails. They are anti-inflammatory and detoxify your body.

 

d. Eat organic berries and grapes, a rich blend of phytonutrients that fight disease.  Ellagic acid is a plant pigment that has anti-mutagenic and anticancer properties. It is found in high concentration in blueberries, raspberries, blackberries, strawberries, and green and purple grapes.

 

e.  Have Turmeric every day. According to Ayurveda, turmeric is the top anti-cancer herb. It is good for digestion, is antibacterial, and has anti-inflammatory properties. Turmeric is more effective when used in cooking.

 

f. Eat sea vegetables such as spirulina, dulse, wakame, arame, kombu, and chlorella on a daily basis. They are alkaline-forming to buffer the acid ashes of proteins and grains. Sea vegetables are packed with trace minerals, and they remove toxic chemicals and metals from the body. Toss them on salads or use in soups.

 

g. Juice your organic fruits and vegetables. They are fresh, easy to absorb and the enzymes aid in digestion, assimilation, and detoxification. One glass of pure, raw, fresh juice per day will help improve the immune system and increase energy.

Buy a good quality juicer that can juice all vegetables and plant food, including stems, peels, seeds and grass.

 

h. Take protein drinks for repairing and building the body tissues including muscles, organs, skin and hair. Protein keeps us energized, alert, and is needed for healthy cells, maintenance of lean muscle tissue, and formation of happy hormones such as seratonin and dopamine, so that you can cope better with stressful situations.

 

Arugula, chlorella, spirulina, Goji berries, hemp seeds, bee pollen, Maca, Almonds and sprouted grains are all easy digestible sources of protein building blocks. You can also use rice or whey protein in shakes. Mix with the protein water and add some fresh or frozen berries. Wild Sockeye salmon is an excellent source of animal protein for non-vegetarians.

 

i. Eat fiber! It is essential for eliminating toxins from the bowel. A good bowel movement at least once a day is important for a healthy immune system. Fiber is the part of plant food that you cannot digest. It is suggested to eat at least 35 grams of fiber-rich food daily.

 

There are two types of fiber: soluble and insoluble. Insoluble fiber speeds up elimination and does not dissolve in water. It is found in whole grain breads, cauliflower, dried beans, flaxseeds, fruit skins, popcorn, and whole grain pasta.

Soluble fiber dissolves in water and soaks up toxins; it is found in apples, oranges, lentils, beets and carrots.

 

j. Essetial Fatty Acids (EFA’s) are the key to health. They cannot be made by the body; they must be supplied in the diet. There are two primary forms of EFA’s. Omega-6 found in plant sources, and Omega-3 found in flaxseeds and cold water fish such as wild salmon, tuna, sardines, mackerel etc.  EFA’s lowers blood pressure and triglycerides (bad cholesterol) and are essential for membranes that surrounds and protect our cells. Mix flaxseeds in protein shakes, salad dressings and dips. Hemp and black currant oil are plant sources of omega 3 and evening primrose and borage oil are plant sources of omega 6.

 

k. Remember to drink water! It is essential for healing. Water lubricates tissues, flushes wastes and toxins, hydrates the skin, and transports minerals, vitamins, proteins and sugars around the body for assimilation.

Recommended is approximately ten glasses of reverse osmosis water every day. The amount depends on climate, stress, exercise and the amount of cooked food that you are eating daily.  Coffee and colas dehydrate your body, and are aging. Water keeps your skin moist and supple, your brain sharp and elimination system regular.