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by Michael Pratt

No matter what you read after this, I am here to tell you to go GLUTEN FREE, DAIRY FREE, SOY FREE and MSG and all of its derivative, tricky names that mimic MSG FREE!!!! You do not need a condition to do this, JUST DO IT....Janice Combs

5 - 7X weekly: spinach, Swiss chard, kale, collard greens, mustard greens, romaine lettuce; steam (then squeeze lemon over the "greens"), blend, raw(salad), stir fry, and in soups - my favorite salad dressings are Newman's Own - olive oil & vinegar and Newman's Own Balsamic Vinegarette - Newman's Own Inc. Westport, CT 06880; when dining out - ask for salad dressing "on the side" - this way you are in control of how much dressing is on your salad - to your salads, add red cabbage, red onions, chopped carrots, chickpeas(garbanzos), and bell peppers- ** I highly recommend ordering this book, which contains the best and most numerous spinach recipes:- "I LOVE SPINACH" Cookbook, 288 pages, 300 Easy-to-follow recipes; to order write:Burgundy Olivier "I LOVE SPINACH" Cookbook P.O. Box 61952 - Dept. SP, Lafayette, LA. 70596, Total cost per Cookbook (priority mail) $24.90, (book rate) $22.90 Check or Money Order make payable to Burgundy L. Olivier; no credit cards; for more info visit

1 - 2 cups most days: blueberries, blackberries, raspberries, or strawberries; of 25 fruits and vegetables tested by the U.S. Department of Agriculture, blueberries ranked #1 in antioxidant activity, strawberries ranked # 3 (kale was # 2, spinach was # 4) - the European bilberry is equivalent to the North American blueberry - frozen or fresh, berries are "nutrition all-stars"- Trader Joe's has an excellent selection of frozen berries; 800-746-7857 for store locations - Trader Joe's So. Pasadena CA. 91031 grapes, all varieties; however, the darker the skin, the b

etter the health benefit- eat the seeds too.

At least eight (8 oz) glasses of water per day = absolute minimum - light yellow/clear urine = excellent hydration my favorite juices = Welch's 100% Grape Juice (Concord) - I like the 12 fl. oz. bottles 800-340-6870, Trader Joe's All Natural pasteurized unfiltered Concord Grape Juice - 4-8 ounces 1-2X daily, orange juice - fresh or frozen (no sugar added), Hansen's Super Citrus - 626-812-6022, Kern's Apricot Nectar calcium fortified 800 637 8532, L & A Black Cherry Juice (sold at Henry's) - Langer Juice Company Inc. Industry CA. 91745, Odwalla C-Monster vitamin C fruit juice drink 800-ODWALLA

Any bean product sold by Health Valley (800-423-4846), Trader Joe's Organic Refried Pinto Beans - salsa style, All Natural Laura Scudder's Old Fashioned Peanut Butter - I like the unsalted variety best (888-550-9555); Pavich Organically Grown Raisins (and Dates) - Pavich Farms PO Box 10420 Terra Bella, CA. 93270; found at Trader Joe's: raw pepitas (pumpkin seeds), organic California walnuts halves and pieces, raw nonpareil variety almonds, sunflower seeds, pistachio nutmeats, non-sorbate pitted prunes, dried pitted California Bing cherries, dried apricots (unsulfered), dried blueberries - nuts and seeds: for optimum health eat a handful of raw or dry roasted nuts and seeds 5 days/week (with no added salt or oil)

5. NONFAT YOGURT (with active cultures):
Continental - fruit on the bottom nonfat yogurt (for those worried about calories don't eat the fruit syrup) - Continental Culture Specialists, Inc. Glendale, CA. 91205, Safeway Select yogurt - twice the fruit - fat-free, Trader Joe's non-fat yogurt - aim for at least one yogurt/day

6. SOY:
Raw soybeans, tofu, miso, soynuts, soy protein powders, soymilk, soy hotdogs & soyburgers; eat a minimum of 25 grams of soy protein/day to capitalize on the many health benefits of soy consumption; my favorite soy powder = GNC Natural Brand Soy Protein (vanilla flavor); my favorite soy product = Edensoy Extra original organic soymilk - fortified with beta carotene, vitamins B-12, E, D, and calcium; Eden Foods Inc. 701 Tecumseh Rd. Clinton MI 49236 - my morning coffee is 1/3 coffee and 2/3 soymilk

a few of my favorites: Life Stream Flax Plus cereal (buy @ Trader Joe's) - Life Stream 2220 Nature's Path Blaine WA. 98230, Post The Original Shredded Wheat 'N Bran cereal - 800-431-7678, Nature's Path Organic Optimum Power Breakfast with flax - soy and blueberry, Heritage, and Heritage O's cereals -, Health Valley Organic Raisin Bran Flakes - 800-423-4846, The original Bran for Life bread - Food for Life Baking Co. Inc. PO Box 1434 Corona CA 91718-1434 - 800-797-5090, Kretschmer Original Toasted Wheat Germ - 800-234-6281, Health from the Sun FiProFlax - certified organic - Health from the Sun PO Box 179 Newport NH 03773 - 800-447-2249, sprinkle flax or wheat germ on cereal and mix into various recipes, Whole Wheat Flour Tortillas - low carb/high fib

er/preservative free (sold at Trader Joe's) - - 800-446-1516

* carotenoids are really important for healthy eyes and skin Foods high in BETA CAROTENE: apricots, mango, peaches, cantaloupe, pumpkin, sweet potato, carrots - most store-bought fruits are picked long before the fruit is ripe, however? - the amount of beta carotene will increase significantly in most fruits as they ripen, even off the vine - Libby's 100% Pure Pumpkin - make pumpkin "pudding" out of the "famous" pumpkin pie recipe listed on can; suggested recipe modifications: decrease sugar, use lowfat (1%) or nonfat milk. The nutrients found in pumpkin are really good for your skin - the data is controversial, but large doses of beta carotene may lower one's absorption of lutein if consumed in the same meal, therefore I only take supplements that have a mixture of carotenoids (preferably with more lutein than beta carotene), never just a large dose of beta carotene when possible, I eat my high beta carotene foods (sweet potatoes, apricots, cantaloupe, carrots, etc.) at one meal and my high lutein foods (spinach, kale, Swiss chard, etc.) at a different meal - this is what I do because of the scientific evidence; however, there's no reason to worry about eating yellow/

orange-colored foods (i.e. those high in beta carotene) and yellow/green-colored foods (i.e. those containing lutein) together in the
same meal Foods high in LYCOPENE: Essential for healthy skin = eating the best food sources of lycopene multiple days per week tomato sauce, 1 /2 cup 23 mg of lycopene tomato puree, 1 /2 cup 19 mg " "tomato juice, canned, 6 oz 17 mg tomato soup, prepared, 8 oz 12 mg canned tomatoes, 1/2 cup 11 mg tomato paste, 2 tablespoons 10 mg ketchup, 2 tablespoons 6 mg watermelon, 4 oz (= 1/2 cup) 6 mg 1 fresh, medium tomato 4 mg pizza, 3 oz 4 mg salsa, 2 tablespoons 3 mg pink grapefruit, 4 oz 2 mg - the lycopene in uncooked tomatoes is not very bioavailable (i.e. not well absorbed) - maximum lycopene absorption = cooked tomato products plus some healthy fat - also offering a concentrated source of lycopene: guava, sun-dried tomatoes, taco sauce - my favorite = La Victoria Red Taco Sauce 800-725-7212, Bull's Eye Raging Bull Spicy Hot BBQ Sauce 800-548-1997 - pizza sauce is "loaded" with lycopene; my favorite is Round Table Pizza - ask for extra ("double") sauce - Foods high in LUTEIN AND ZEAXANTHIN: KALE, COLLARD GREENS, SPINACH, SWISS CHARD, ORANGE BELL PEPPER, broccoli, green peas, cilantro, parsley, romaine lettuce, zucchini squash, yellow corn, kiwi, peaches, and egg yolk (not a large amount but very bioavailable) Foods high in BETA CRYPTOXANTHIN: tangerines, papaya, oranges, orange juice, peaches, mangos, nectarines. Foods high in ALPHA CAROTENE: pumpkin, carrots, sweet yellow/red peppers, winter squash, yellow corn, guava, green beans

strawberries, cantaloupe, guava, kiwi fruit, papaya, oranges, orange juice, grapefruit, sweet (bell) pepper, broccoli, Hansen's Super Citrus drink, Odwalla C-Monster drink - eat the white rind of citrus fruits for additional phytonutrient boost

sunflower seeds, walnuts, almonds, hazelnuts, wheat germ, corn oil, soybean oil, wheat germ oil

orange juice, spinach (and other dark-green "leafies" e.g. turnip, mustard), beans, (white, kidney, soy, chickpeas, lima), asparagus, avocado, okra, bulgar, wheat germ

Muir Glen Organic Tomato Basil pasta sauce - Small Planet Foods Inc. - Sedro-Woolley WA. 98284 - - 800-832-6345; Smart Balance Buttery Spread - non-hydrogenated (no trans-fatty acids) - Heart Beat Foods Division P.O. Box 397 Cress Kill, NJ 07626-0397; Knott's Berry Farms Boysenberry Pure Preserves (choose berry jam with seeds)

green tea 2-4 cups daily; squeeze the tea bag after "steeping" for 2 minutes - this will significantly enhance the amount of antioxidants in your tea.

I regularly eat almonds, walnuts, flax, all natural peanut butter, soy products, pumpkin seeds, and avocado, and use extra-virgin olive oil, canola oil, and soybean oil, which all contain a healthy mix of monounsaturated and polyunsaturated fats - flax is an excellent source of "plant" omega-3's - Spectrum Essentials Nutrition - Cold Pressed Organic High Lignan Flax Oil (1-2 teaspoons/day) 800-995-2705 - use the most nutritious kind of olive oil (i.e. cold pressed, "extra-virgin") in stir-fry, cold salads, and with bread - enjoy avocado on toasted whole-grain bread and in guacamole, salads, and

15. SEAFOOD (at least 2X weekly):
SALMON, ALBACORE TUNA, SARDINES, HERRING, Atlantic MACKEREL, OYSTERS, BASS (sea or freshwater), TROUT; these contain high concentrations of omega-3 fatty acids - omega-3's help keep "aches and pains" to a minimum, secondary to their anti-inflammatory properties - this anti-inflammatory effect has been credited with reducing the pain of rheumatoid arthritis - omega-3 fatty acids seem to lower our risk for cancer, cardiovascular disease, cardiac arrhythmia, and age-related macular degeneration - omega-3's seem to have the following additional health benefits: lower serum triglycerides, raise HDL (heart-protective lipoproteins), help lower blood pressure, prevent unwanted blood clots, promote vasodilation, benefit visual function, boost the immune system, have an "anti-cancer" effect, help retard osteoporosis, help play a beneficial role in reducing the symptoms of manic-depressive disorders - plant sources of omega-3's include wheat germ, flax, walnuts, pumpkin seeds, canola oil, soybeans, and spinach additional healthy protein sources (besides fish) = soy, turkey breast, skinless chicken breast, lean red meat (3 oz serving 1-2X weekly), non-fat milk, Dr. Praeger's California Veggie Burgers -

ak-mak 100% Wholewheat Stone Ground Sesame Cracker - ak-mak Bakeries 89 Academy Ave Sanger CA. 93657-2104 559-875-5511, Westbrae Natural Organic Whole Wheat Lasagna 800-769-6455, Health Valley Blueberry Cobbler Cereal Bars - Health Valley 16100 Foothill Blvd Irwindale CA. 91706 800-423-4846, Nature's Choice Multigrain Blueberry Cereal Bars; healthy chips: Guiltless Gourmet Baked Chili Lime or Baked Mucho Nacho - Guiltless Gourmet Inc Austin TX, Kettle Crisps Baked Potato Chips 800-453-8853, Poore Brothers chips - try to eat chips made with canola oil & high in monounsaturated fats - avoid snacks and chips that contain partially-hydrogenated or hydrogenated oils = major source of "he

art-unhealthy trans-fatty acids

choose from broccoli, cabbage, cauliflower, kale, brussels sprouts, collards, mustard greens, rutabagas, turnips and turnip greens

Don't forget to exercise 30-60 minutes most days, sleep 7-8 hours/night, laugh, commit time to spiritual development and relationships, and on occasion treat yourself to any food you desire.

sunglasses that block 100% UVA/UVB plus blue light - ** check out the Lumineyes in our office Optical Shoppe

apply every 1 1/2-2 hours while in sun

Henry's Lite ice cream - vanilla (4 grams fat/1/2 cup) - Santa Cruz organic chocolate flavored syrup, 916-899-5000, Santa Cruz Natural, Inc.
- nuts and seeds are wonderful on ice cream Haagen Dazs sorbet: mango, raspberry, strawberry, lemon, orange, peach, or chocolate

"Variety is the spice of life", and eating many different kinds of foods and beverages is important for achieving maximum health.

1. Maxi Vision Whole Body Formula (2-3/day) or Maxi Vision Lutein Formula, 888-290-6294, Medical Ophthalmics Inc., 40146 U.S. Highway 19 N., Tarpon Springs, FL 34689
2. Bone-Up Superior Calcium Formula, Jarrow Formulas Inc., Los Angeles, CA.
3. Trader Darwin's Molecularly Distilled Omega-3 Fatty Acids Dietary Supplement 500 mg/pill - 1/day (Total EPA & DHA), Trader Joe's
4. Trader Darwin's Grape Seed Extract Dietary Supplement, 95% Proanthocyanidolic units per capsule, 50 mg extract per capsule, Trader Joe's
5. Trader Darwin's Pycnogenol (French maritime pine bark extract), Trader Joe's and GNC;
6. Vitamin E Factor 100/100, 1-4/day, Yasoo Health Inc.,,
888-469-2766 - "supplements" are an insurance policy that you are getting all the known
essential nutrients - supplements are not a replacement for whole foods - take all supplements with meals - for maximum bioavailability, there must be some fat present in the meal

My top 3 "Nutrition All-Stars": BLUEBERRIES, SPINACH, and SALMON.

Bottom Line Health 800-289-0409
Consumer Reports on Health 800-234-2188
Environmental Nutrition 800-829-5384
Focus on Healthy Aging 800-829-9406
Food & Fitness Advisor 800-829-2505
Harvard Health Letter 800-829-9045
Harvard Men's Health Watch 800-829-3341
Harvard Women's Health Watch 800-829-5921
Health News 800-848-9155
Nutrition & The M.D. 800-787-8981
Nutrition Action Health Letter FAX: 202-265-4954,
Nutrition Research Newsletter 800-825-7550
Running & Fit News 800-776-2732
Tuft's Health & Nutrition Letter 800-274-7581
U.C. Berkeley Wellness Letter 904-445-6414
Whole Health M.D. 877-212-1933

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