eating broccoli more than twice a week can help protect your peepers from cataracts disease, thanks to antioxidant powerhouses lutein and zeaxanthin.
One cup of cooked broccoli has 62mg of calcium plus vitamin C,which aids in the absorption of calcium and vitamin K which helps to maintain bone density.
Broccoli contains considerable amounts of Chromium(about 30mcg per 1 1/2 cup serving). Chromium is a mineral that is essential for metabolizing carbohydrates,fats, and proteins and, in effect, controlling blood sugar levels. Studies also show that chromium may help build lean muscle mass and reduce body fat.
Brazil nuts contain about 2500 times more selenium than any other nut. Selenium is a powerful antioxidant that has been shown to reduce the risk of certain cancers, like prostate cancer. Not to mention, selenium plays a role in the prevention of heart disease and slows down the aging process. All you need is about 3 or 4 Brazil Nuts a day. They are pretty large nuts. I alternate between many different types of nuts and seeds daily or weekly to get a variety of nutrients. I believe the best way to eat nuts and seeds is clean and raw, no added nothing 🙂 I like raw pecans, walnuts,almonds,cashews,pistachios,macadamia nuts and Brazil nuts all for their unique health benefits. You can mix them in salads, yogurt, Quinoa or whatever you think sounds good. On the go, I grab a piece of fruit and a handful of nuts. I find a lot of nuts at Costco at good prices and also in the bulk section at HEB. Remember, plain raw nuts… Go get you some!
Whole wheat bagel thin with almond butter and a drizzle of Frank’s Local Honey. I know I eat this a lot, it’s too good!!
One cup of half decaf coffee and half chai white tea
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Snack:
10:15am
Three Tablespoons of So Delicious Coconut Yogurt with a sprinkle of raw almond slivers
One Small Banana
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Lunch:
11:30am
Two Tablespoons of HEB Four Pepper Hummus with one serving of HEB Multi Grain Pita Chips
second lunch or snack,whatever you want to call it 🙂 :
1:45pm
A couple of tree’s of steamed but chilled broccoli with a tablespoon of Annie’s Organic Mac and Cheese. Weird, I know, I ate lunch with a 2 1/2year old 🙂
a few cubes of fresh Cantaloupe
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3 oz of organic Cranberry Lemonade
Snack:
6pm
Apple with a 4 raw Brazil Nuts
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Green Tea
Dinner:
8pm
Matt picked up Zen for us because I was too busy to cook today. I had a regular size Filet Mignon bowl with brown rice and veggies in the spicy sauce. Zen is a great place to pick up food. They keep a book with all the nutrition facts near the register. You will also notice for the next month I will be eating a lot more meat. My acupuncturist, Rebbecca, recommended I eat 4oz of high quality meat everyday. We shall see…
Thomas Whole Wheat Bagel with a teaspoon of raw almond butter and a drizzle of honey
a mix of decaf coffee and chai white tea (plain and black)
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Snack:
9:30am
Banana
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Lunch:
11:30am
Three fat free re-fried bean tacos with a salmon patty on corn tortilla’s with low fat shredded cheese.
One serving of El Milagro Tortilla Chips and Salsa
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Snack:
1:30pm
Yoplait Greek Strawberry Yogurt with a handful of raw walnuts
one red delicious apple (5:30pm)
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Dinner:
7:30pm
Brown Rice, sweet peas, kidney beans and three corn tortilla’s. Weird, I know. Matt is at band practice and I am home alone, i didn’t feel like cooking 🙂
