Foods To Eat in Abundance

By Ana Goldseker www.mindfulnutrition.net

General Rules
1. 2. 3. 4. 5. 6. 7. 8. 9. Water qualifies as the ideal liquid. Eat foods in as unrefined a state as possible eat close to the ground. Institute changes slowly. Give yourself a transition period. Frontload with breakfast make it a big meal if you can. Do not skip meals. Eat real food that is unprocessed. Fill 80% of your plate with vegetables and/or fruit. Eat snacks that are satisfying and made with whole foods. Avoid refined sugar, artificial sweeteners, MSG, preservatives, additives, and fake fats. 10. Limit caffeine and alcohol. 11. Chew chew chew!!!! 12. Be mindful of your eating process and food choices. 13. Consider your food intake priority number one. 14. Get enough sleep. 15. Try to limit drinking water during meals to 4 oz. or less. Leafy Green Vegetables Leafy greens should be your food staple. Try to eat greens three times a day when possible. Nutritionally, greens are very high in protein, calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. Greens have fiber, folic acid, chlorophyll, micronutrients and phyto-chemicals. Greens help with detoxing and can also aid in weight loss. Some of the other benefits from greens are blood purification, cancer prevention, improved circulation, strengthened immune system, and promotion of the intestinal flora. Greens help alleviate depression and improve liver, gall bladder and kidney function. They also clear congestion, especially in lungs, by reducing mucus. Scientists have discovered that sulforaphane, a potent phytonutrient found in collards and other Brassica vegetables, boosts the body's detoxification enzymes, thus helping to

clear potentially carcinogenic substances. These sulforaphane phytonutrients also trigger the liver to produce enzymes that detoxify cancer-causing chemicals. Some greens include; Beet greens Arugula - vitamin C, beta carotine, omega 3 Chicory - boost immunity, fight intestinal bacteria, and reduce colon cancer risk Collards - one-cup will has as much calcium as a cup of milk Dandelion greens Endive Escarole Celery Butter lettuce Romaine lettuce high levels of potassium and folic acid Radicchio Kale vitamin A, vitamin K, calcium, manganese, iron Bok Choy vitamin C, fiber Field greens Mustard greens Turnip greens Parsley Romaine Sorrel Spinach contains carotenoids (plant pigments that have powerful antioxidant effects) that neutralize free radicals in the skin which slow the aging process, has lutein that is helpful in protecting the eyes from macular degeneration Swiss chard calcium, vitamin K, vitamin A, beta-carotene Watercress enzymes (possible cancer preventers) Raw Nuts and Seeds Only eat raw, unheated, untreated and unsalted nuts. When available, buy organic. If trying to lose weight, limit nuts to around 10 a day. Keep in mind that raw nuts are calorie dense. Eating too much of a single food-even a healthy food like nuts-creates issues. So, if you cant stop at just 10, consider abstaining completely, or adding them into a meal rather then as a snack. The omega 3 fatty acids found in nuts and seeds may help to prevent heart disease. Nuts may also help to lower blood cholesterol levels, decrease platelet aggregations (when there is too much, the blood is said to be sticky), reduce the formation of plaque in the arteries, reduce inflammation of blood vessels and lower blood pressure. Because seeds have a high fat content, they have the possibility of turning rancid quite rapidly. Help to mitigate that by placing them in an airtight container and sticking in the refrigerator or freezer. Keep in mind that there is a tipping point. When there is too much fat, you will cause a problem. So, with all nuts and seeds, you want to go easy.

Some nuts and seeds to include; Almonds or almond butter 1/4 cup contains 92 milligrams of calcium Brazil nuts Cashews Chia seeds - protein, fiber, antioxidants, omega 3, calcium, boron (bone health) Filberts Flax High in ALA, omega 3, tame hot flashes, helps with depression, weight loss, heart disease, cancer, arthritis, osteoporosis, lowering cholesterol, reduces cravings and has tons of fiber Hazelnuts Hemp seeds - ideal balance of omega 3s and omega 6s, helps ward off depression, keeps inflammation down, has 8 essential amino acids Chestnuts Pecans Pine nuts Pistachios Pumpkin loaded with antioxidants minerals like magnesium (regulates blood pressure ad maintains bone health), zinc, iron and phosphorous, helps with bone health and heart function, caratanoids may prevent prostate enlargement Unhulled Sesame seeds or tahini - When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. Tons of minerals, good for joint health, helps lower cholesterol and decrease cancer risks, has high levels of tryptophan which many help mitigate insomnia and depression by boosting serotonin and melatonin levels in the brain, may halt the growth of certain cancers. Sunflower helps with complexion, great source of vitamin E, high in selenium that is a mineral that helps repair DNA damage and kill cancer cells, contain the most phytosterols (thought to lower cholesterol and improve heart health) Walnuts All Vegetables at least 4-6 cups for day So many of my clients have an easier time eating fruit throughout the day, then eating their vegetables. This is partly due to the fact that as Americans we are programmed to think that breakfast foods don't include vegetables, and just feature a host of grain and dairy-based processed items. Vegetables are the best source for soluble fiber. Try to keep them varied. Have a mixture of raw and cooked. (Steamed, sauted, broiled, grilled) Here are some ideas to get more vegetables into your day. Have a smoothie in the morning and put raw greens in Throw kale, spinach or broccoli into your morning eggs. Consider adding vegetables to your snacks like celery, cucumbers, red peppers or lettuce cups. Use green vegetables rather then pastas as the main part of your meal. In other words, serve roasted vegetables and marina over sauted spinach and garlic. Roast vegetables with a little oil and sea salt to bring out sweetness and make them more appetizing. Remember that while cooking does remove SOME of the nutrients from food, eating some veggies in this form is still far better than

snacking on potato chips, just make sure you are eating fresh, raw veggies at other times. Keep vegetables in refrigerator and on hand. In other words, have a bag of carrots washed and ready to go, asparagus washed with ends clipped, washed lettuces. This makes it so much easier to prepare a meal.

Here is a list of some great vegetables to incorporate. Broccoli String beans Sprouts Onions Carrots carotenoids Red bell peppers carotenoids Cabbage promotes weight loss, full of health-promoting nutrients, vitamin C, and dietary fiber, phytonutrients, which help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the livers ability to produce enzymes that neutralize potentially toxic substances. All Fruits Unless you are juicing yourself, dont drink fruit juice. Fruit juice is loaded with simple sugar, fructose, which is helps form triglycerides and is ultimately stored as fat. Without the fiber in the fruit, juice sends a rapid burst of fructose into the blood stream. When buying dried fruits, look for unsweetened and unsulphered. Apples - act as powerful antioxidants and help protect against cell-damaging free radicals, are also associated with increased lung function and weight loss Bananas Berries polyphernols, and antioxidants that we know guard against age-related changes to the brain. Mangoes Papayas Watermelon Cantaloupe Cherries

Protein There is so much controversy over proteins and protein sources. There is a lot of discussion that Americans are focusing too much on proteins and leaving out other important nutrients. No one has died of too little protein but many have died of too little vegetables. There is also controversy on whether plant or animal based proteins are better. I believe this is an individual decision. This is not the place to have that discussion. Each person must decide for himself or herself. For me, pant based is the only way to go. Here is a short list of easy to get proteins Turkey (Trader Joes and whole Foods have it sliced and in packages and it is hormone free) Ground turkey

Turkey Hot dogs (Trader Joes and whole Foods) Turkey Bacon (Trader Joes and whole Foods) Chicken Chicken Strips (Trader Joes has them frozen, Trader Joes has cooked Teriyaki chicken strips) Ground chicken Chicken Sausage (take off casings) Eggs (Trader Joes and whole Foods have organic) eat the whole egg, the lecithin in the yolk is essential to lower blood fat and improve liver and brain function Hard Boiled Eggs (Trader Joes has bags of hard boiled eggs already made)

Protein - Vegetarian Alternatives Beans Tofu low in fat and high in protein, it has a neutral taste and takes on the seasoning of the foods you cook with it Tempeh made from fermented soybeans, great texture and nutty taste, high in protein, low in fat Greens Seitan created from wheat gluten, chewy texture, high in protein and low in fat Texturized Vegetable Protein TVP high protein, adds crunch to foods, or add into cooking when a recipe calls for ground chicken, turkey or meat Veggie Burgers (not every day!) Protein Shakes Soy Nuts These travel well and are great in a pinch. Fermented Foods use to detox, help with sugar cravings, hunger and digestive issues Miso Japanese soy paste that is used as a flavoring, Umeboshi Kombucha Drink (whole Foods in refrigerated section do this instead of soda!!!) Sauerkraut (only with sea salt) Kim Chi this is Korean fermented cabbage similar to sauerkraut (get mild kim chi in the refrigerated section of Whole Foods) Braggs Apple Cider Vinegar Braggs Amino Acids taste like soy sauce Tamari the real soy sauce, naturally fermented Grains When beginning a new lifestyle, grains seem to be key. You can easily do too much, but if you cut back too quickly, there are huge cravings. In the beginning, try to limit to 1-2 cups a day, especially if you are gong for any kind of weight loss. Many of my clients have received huge relief from symptoms when they cut grains out completely. This is a slow process and one that takes a bit of patience and determination. Be advised that there is a difference between refined grains and whole grains. Rather then take my word for it, see for yourself. Do you feel better after eating a bowl of brown rice or some bread? How is your energy level? Where is your hunger level? You might find a difference between even microwaved oatmeal and regular. Experiment and be observant.

When making grains, soak for at least 6 hours before cooking. Quinoa Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids, also high in manganese, magnesium, iron, B2, diabetes, arteriosclerosis Brown rice Barley Spelt Millet manganese, beneficial for your heart Amaranth helps to lower cholesterol, B and C vitamins, calcium and iron Brown basmati Corn yes, count this as a grain, not a vegetable Mochi sweet rice w/ cinnamon and raisins that puffs up when cooked. Fun! Kamut Millet Steel Cut Oats or oat groats (these are the least processed and have the most nutrients) helps some with diabetes or heart disease, Antioxidant compounds unique to oats, called avenanthramides, help. Different types of oatmeal are not at all the same in terms of nutrition. The very outermost portion of the oat-called the hull-is always removed before the oat is eaten. However, once the hull has been removed, there are several further processing steps that can be taken. Because these additional processing steps almost always serve to lower the nutritional value of the oats, go for the least number of additional processing steps to give you the best nourishment possible. Rice cakes Rye Buckwheat good for diabetes and regulating blood sugar Corn Wild Rice

Sprouts (try to grow your own very doable!) Alfalfa Chickpea Clover Mung bean Quinoa Sunflower Spices Salsa Nutritional yeast (flavors like cheese) Sea salt (throw away all white salt) unrefined and minimally processed Stevia (all natural herbal sweetener, there are different flavors) Garlic helps protect the heart, lower blood cholesterol Tamari this is the real soy sauce, use in marinades and basting Braggs Amino Acids (instead of soy sauce) Tamari Sauce Basil

Oregano Turmeric may help prevent rheumatoid arthritis Apple cider vinegar (get it with the mother) Brown rice vinegar Miso Mustard Sauerkraut Umeboshi plum Lemon juice Allspice Anise Bay leaves Chives cinnamon Dill Coriander Cumin Mint Oregano Sage Vanilla (unsweetened)

Oil Only Unrefined and Unheated Extra Virgin Olive Oilrich in heart healthy monounsaturated fat, we dont recommended for high heat cooking, lowers LDL and raises HDL cholesterol, contains a number of phenols with potent antioxidant effects Flax Seed Oil store in refrigerator, not for cooking Flax Seeds grind before putting into foods; dont buy meal because it is most likely rancid Avocado Sesame use for high heat cooking Coconut use for high heat cooking and baking, can lower heart disease, antiviral and antimicrobial Walnut Grape Seed neutral flavor, rich in vitamin E, oil has a fairly high smoke point of about 425F (218C) and is widely used in some countries as a cooking oil of choice, clean and light-tasting, pure plant fat, contains virtually no ALA (about 1 microgram per tablespoon).

Beans Beans are fun to cook for yourself and easy to do once you get the technique down. Still, it is easy to buy high quality, organic cooked beans and I always have these on hand. If you are using canned beans, drain the liquid and rinse a few times before using. When cooking beans, soak raw beans overnight or for at least 10 hours. Then, discard the soaking water and rinse. Replace with fresh water when you are putting them in the pot. I place a piece of kombu, a type of seaweed, in my pot when cooking the beans to improve their digestibility and increase their nutritional value by adding trace minerals to

your dish. There are also aromatic spices like ginger, cumin and fennel that you can use to help prevent the formation of gas. Adzuki Black Five Garbanzo Lentils Lima Navy Pinto Soybeans Mung Edamame Green beans String beans Cannelloni Fish Flounder Halibut Herring Sole Mackerel Fresh Salmon has anti-inflammatory response in the body, high omega 3 content Sardines Sea bass Snapper Trout Fresh Tuna Canned Tuna White Tilapia

Which fish to avoid and why: http://www.edf.org/page.cfm?tagID=17694 Sweeteners - limit if going through detox or weight loss except for Stevia Maple syrup Coconut milk Hemp Milk Stevia calorie free, beneficial in the prevention of cavities, does not trigger rise in blood sugar. Safe for diabetics and hypoglycemic Xylitol available in gum too Drinks Water is the only substance that qualifies as an ideal liquid. Most diseases could be explained on the basis of dehydration. It should be considered the first and largest part of your food plan. The minimum number of ounces of water to be consumes is your

body weight in pounds. It should be consumed in small amounts throughout the day rather in large glasses sporadically. You might set your water glass or bottle near you to be sipped frequently. All water consumed should be chlorine and fluoride free. Spring water that has a low mineral content seems to be best for most peoples needs. Tap water, even when purified by charcoal and reverse osmosis, is often not as pure as it should be in terms of mineral content. Nevertheless, it is more important to consume water of even modest quality than it is to substitute it for other liquids. Avoid all soda and especially those with artificial sweeteners. No coffee until you are fully recovered, and then only in moderation if you have the metabolism for it. For every cup of coffee, you need to drink an extra equivalent amount of water since coffee is a diuretic. Fruit juices are forbidden because of their high fructose content and dumping of sugar into the blood stream. An occasional small glass of vegetable juice with a meal is probable okay, but I hope youll feel the difference that using water in adequate quantity throughout the day will be enough to convince you how much better water really is The most important life-giving substance in the body is water. The daily routine of the body depends on a turnover of about 40,000 glasses of water a day. In the process, your body loses at a minimum of 6 glasses a day, even if you dont do anything. With movement, exercise, and sugar intake (thats right) etc. you can require up to over 15 glasses of water a day. Consider this the concentration of water in your brain has been estimated to be 85% and the water content of your tissues like your liver, kidney, muscle, heart, intestines, etc are 75% water. The concentration of water outside of the cells is about 94%. That means that water wants to move from the outside of the cell (where it is diluted) into the cell (where it is more concentrated) to balance out things. The urge water has to move is called hydroelectric power. Thats the same electrical power generated at hydroelectric dams (like Hoover Dam). The energy made in your body is in part hydroelectric. I just know you wouldnt mind a little boost in energy. Dr. Melvin Page Water Herbal Teas Synergy Drink (Whole Foods) Club Soda with lemon Green Tea Packets (Vitamin Shoppe or Whole Foods) Good Earth (Tea Trader Joes) Emergen-C Rice or hemp milk unsweetened Coconut water or milk Black tea drink as little as a cup and you will reduce your risk of developing Parkinsons. (The American Journal of Epidemiology) Super Foods Wheatgrass Barley grass Spirulina Aloe Vera Blue green algae Sprouts Chlorella removes toxins

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Stay Away From Diet sodas Caffeine Sugar Dairy Cigarettes Carbonated drinks Sports drink Alcohol Cheese Fried foods Red meat Cooking oil Mayonnaise Wheat - Try to reduce wheat - can trigger an inflammation response in the body. Refined, simple and processed Carbohydrates - White breads, bagels, English muffins, crackers, cereals, pastas, baked goods. Artificial sweeteners NutraSweet, corn syrup, equal, aspartame (neurotoxic substance that has been associated with numerous health problems like dizziness, visual impairment, severe muscle aches, numbing of extremities, pancreatitis, high blood pressure, retinal hemorrhaging, seizers and depression. It is also suspected to cause birth defects.) Soybean oil if you see this on a label, there is likelihood that there are trans fats in the product even if partially hydrogenated is not listed. It is a physiological fact that the more refined carbohydrates you eat the more you will crave. Wanting refined carbohydrates is a symptom of an imbalance, so you can use this craving to get an idea of what needs to change in your lifestyle. Consider eating most of your carbs in the form of fruits, vegetables and some grains. Sugar begets sugar, so if you start your day with sugar, you are more likely to eat it throughout the day. You will just want more and more. Processed carbohydrates are connected to weight gain, elevated cholesterol and triglycerides, heart disease, and cancer.