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24 Cards in this Set

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Green Light Sweeteners


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

Broccoli


(Benefits)


  • Anti-cancer properties

Allergies (prevention)


  • Improved by broccoli

Greens


Serving Size

  • 1 cup raw
  • 1/2 cup cooked

Greens


Benefits

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

Greens


Types

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

Greens


Facts About

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.

Statin Drugs (Cholesterol)


Impact on body

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

Greens


Improving Taste

  • 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

Greens


Serving Suggestion

Mint Chocolate Oatmeal


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

Flavor-Flavor Conditioning


Phenomenon

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.

Green Smoothie


Recipe

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

Greens


Maximizing Absorbtion

  • 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)

Absorbtion: Fat Soluable


Principle

  • 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

Greens


Ways To Incorporate More Of Them

  • 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)

When to dip out of the green light zone


Principle


  • 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

Chinese Food


Serving Suggestion

  • 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

Kale-Pesto


Principle

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

Vinegar


Benefits of

  • 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.

Microgreens

  • 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

Stevia Sweetener


Safety

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/

Non-caloric sweeteners


Safety

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

Caloric, Nutritive Sweeteners


Nutrition

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

Daily minimum of antioxidants recommended


  • 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/