Food as Medicine
Sardines are an excellent source of vitamin B12. A four-ounce serving provides 137 percent of the Daily Value for this important nutrient.
Ingredients
1 can sardines or kipper snacks1-2 teaspoons Dijon mustard
1 tablespoon onion, finely chopped
½ teaspoon fresh lemon juice
Instructions1. Drain the fish and mash them with a fork in a bowl together with the mustard.
2. Add the onion and lemon juice.
Try sardines for breakfast and see how your brain hums along at optimal performance! I know it sounds weird, just try it! My favorite sardines are Crown Prince Natural Wild Caught Boneless & Skinless Sardines in Olive Oil. They are available at local health food stores or online at amazon.com.
Breakfast Protein Planner One of the biggest nutrition issues children as well as adults, is the breakfast rut. Most people eat the standard American breakfast such as cereal, bagels, waffles, or pancakes which often leaves them hitting a low energy crash by 10:00am. I recommend breaking your evening fast with protein rich breakfast foods. My preference is to eat fish, in particular sardines, if you want to achieve long-lasting brain power for the day. I know that's a hard sell for most, but the brave, few who are willing to try it report satisfying results for sustained blood sugar levels and mental clarity all day long.
The Dirty Dozen*
It's particularly important to choose organic versions of fruits and vegetables that tend to have the highest levels of pesticide residues. According to the nonprofit Environmental Working Group (EWG),
The 2011 most contaminated fruits and veggies are:
1. Apples (worst)2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)EWG
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale and collard greens
It is important to buy the dirty dozen organic.
Clean 15 - Lowest in Pesticides
1. Onions (best)
2. Corn3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms
*Based on the current EWG dirty dozen list. For more information on the EWG, visit their website at http://ewg.org
Pam's Smoothie with a Purpose!
Stir well until oil can no longer be seen on surface. Feel free to adjust the proportions according to your personal taste.
Coconut provides anti-fungal, anti-yeast healing properties; Cultured Coconut Milk contains beneficial bacteria (probiotics); flax oil provides essential fatty acids; pomegranate juice is a powerful antioxidant.
NUTRITION TIP: Pomegranate JuiceThis juice is extremely high in polyphenols, powerful antioxidants that may be helpful for a variety of health concerns, from premature aging to certain cancers. Pomegranate juice has been shown to kill human prostate cancer cells in the lab and slow the progression of prostate cancer in mice. It is also a potent anti-inflammatory and may help protect against osteoarthritis, diabetes, and cardiovascular disease.
Archived Health Tips
