Health Notes

Front 1

Green Light Sweeteners

Back 1

• Dates
• Date sugar (ground dates)
• Black strap molasses

Front 2

Broccoli

(Benefits)

Back 2

• Anti-cancer properties

Front 3

Allergies (prevention)

Back 3

• Improved by broccoli
  

Front 4

Greens

Serving Size

Back 4

• 1 cup raw
• 1/2 cup cooked

Front 5

Greens

Benefits

Back 5

• Strongest protection against major chronic diseases
• 20% reduction in risk of heart attacks and strokes for every additional daily serving

Front 6

Greens

Types

Back 6

• Arugula
• Beet greens
• Collard greens
• Kale (black, green, red)
• Mesclun mix
• Mustard greens
• Sorrel
• Spinach
• Swiss chard
• Turnip greens

Front 7

Greens

Facts About

Back 7

Dark green masks the rainbow of colors contained in greens (like green tree leaves in the summer mask the orange and yellow that shows in autumn when chlorophyll dissipates). By eating greens, you are eating a rainbow of colors of nutrition found in other fruits and vegetables.

Front 8

Statin Drugs (Cholesterol)

Impact on body

Back 8

• May interfere with CoQ10 production (but eating a plant-based, chlorophyll-rich diet helps produce CoQ10)

Front 9

Greens

Improving Taste

Back 9

• Black kale (aka Tuscan or dinosaur), red kale (aka Russian), or baby kale [these varieties are milder and more tender than mature green curly kale
• Balsamic glaze to reduce bitterness
• Figs or grated apples to sweeten greens and reduce bitterness
• Blend in smoothies with fruit, starting with a 2:1 ratio of fruits to greens and moving to a 1:2 ratio
• Pair with a Green Light fat: nuts, seeds, nut or seed butters, avocados, which also improves the Absorbtion of nutrients
• Blanch or boil greens to improve taste, but theirs leaches out some of the healthy compounds into the cooking water (OK when making soup, as nutrients aren't destroyed as much as they are displaced).
• Add lemon juice, vinegars, red pepper flakes, garlic, ginger, low-sodium soy sauce or Carmelites onions to reduce bitterness
• Hot, sweet, smoky and salty: hot sauce, balsamic glaze, smoked paprika, liquid smoke, Bragg Liquid Aminos or Table Tasty

Front 10

Greens

Serving Suggestion

Back 10

Mint Chocolate Oatmeal

Cooked oatmeal, chopped mint leaves, cocoa powder, and a healthy sweetener (dates, date sugar, black strap molasses, fruit)

Front 11

Flavor-Flavor Conditioning

Phenomenon

Back 11

Conditioning in which you change your palate by linking a less pleasant flavor (sour, bitter) with a more pleasant one (sweet).

For example, adding sugar to grapefruit juice helped people enjoy non-sweetened grapefruit juice more. Blending greens into smoothies is a great way to introduce greens into a diet.

Front 12

Green Smoothie

Recipe

Back 12

• 1 c water
• 1 frozen banana
• 1 c frozen berries
• 1 c packed baby spinach

Front 13

Greens

Maximizing Absorbtion

Back 13

• Eating greens with a green light fat source may improve Absorbtion, as many of the nutrients in greens are fat soluable (beta-carotene, lutein, vitamin K, zeaxanthin)

Front 14

Absorbtion: Fat Soluable

Principle

Back 14

• Fat soluable nutrients are absorbed at much higher rates by the blood stream when paired with a healthy source of fat while eating
• Example: salsa with avocado may triple the amount of fat-soluable nutrients (lycopene) in the tomatoes

Front 15

Greens

Ways To Incorporate More Of Them

Back 15

• Add bunch into pasta water a few minutes before draining pasta
• Blend into smoothies
• Put nearly everything you can eat onto a bed of greens (greens take on the flavor of the rest of the dish)

Front 16

When to dip out of the green light zone

Principle

Back 16

• When it helps you eat healthy green zone foods you wouldn't otherwise eat (or wouldn't eat as much of)
  
• Example: dipping sweet potato Rosemary baked fries in ketchup

Front 17

Chinese Food

Serving Suggestion

Back 17

• Delivery: broccoli w/ garlic sauce
• Prepare: brown rice or quinoa with lentils, made in a rice cooker
• Steam or microwave a pound of greens
• Mix everything together

Front 18

Kale-Pesto

Principle

Back 18

• Use one green (basil) to make the other green (kale) taste better

Front 19

Vinegar

Benefits of

Back 19

• Blood sugar control
• Add 2 teaspoons of vinegar to any meal
• Blunts blood sugar spike after meal by about 20 percent
• Example: adding vinegar to potato salad or rice blunts the effects of the high-glycemic foods
• Even when taken outside of meals helps with blood sugar: 2 T of apple cider vinegar at bedtime led to waking with better blood sugars in the morning (but pickled items, such as pickles or taking vinegar pills does not seem to have the same effect).
• Do not drink vinegar straight--it can burn your esophagus
• Do not drink vinegar in excess (example of someone drinking a cup a day for six years turned out to be harmful)
• Vinegar helps with PCOS (polycyclic ovary syndrome), improves arterial function, and reduces body fat. [1 T daily of Apple cider vinegar restored ovarian function within a few months in four out of seven women with PCOS] [1 T rice vinegar acutely improved artery function in post menopausal women]
• Acetate from the acetic acid in vinegar may lead to improved nitric-oxide production, which may help with blood pressure [1 T vinegar daily]
• Weight loss study: 1 T or 2 T vinegar drinks vs. placebo: both vinegar groups lost significantly more weight than the placebo group, but only a modest weight loss (4 lbs in 3 months). CT scans showed vinegar groups lost a significant amount of visceral fat.

Front 20

Microgreens

Back 20

• Sprouts of vegetables contain much more concentrated forms of the nutrients the vegetables contain
• Growing own sprouts and adding to salad is a great way to do this cheaply
• Avoid aflafa sprouts, even home-sprouted, as the seeds have tiny areas that hold onto fecal matter, creating a salmonella riskd

Front 21

Stevia Sweetener

Safety

Back 21

In the World Health Organization’s evaluation of food additives, they consider up to 4 mg/kg of body weight safe. So that’s 1.8 mg per pound. If you multiply your ideal weight in pounds by 1.8, that’s about how many milligrams of stevia compounds you should stay under on an average daily basis. As long as one consumes less than, say, two stevia-sweetened beverages a day, stevia can be considered harmless. Erythritol may be even better than harmless, though, as you can see in my 2-min. video Erythritol May Be a Sweet Antioxidant.

http://nutritionfacts.org/2013/05/07/is-there-a-safe-low-calorie-sweetener/

Front 22

Non-caloric sweeteners

Safety

Back 22

• Erythritol
• Stevia (under 1.8 mg per pound per day)

Front 23

Caloric, Nutritive Sweeteners

Nutrition

Back 23

• Dates
• Date sugar (ground dates)
• Black strap molasses

Front 24

Daily minimum of antioxidants recommended

Back 24

• 8,000 - 11,000 per day
  
• More when sick, stressed, sleep deprived or other oxidizing factors are present
• Video: http://nutritionfacts.org/video/how-to-reach-the-antioxidant-rda/