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Study Guide to The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S.

The Healthiest Foods List: Artichokes Arugula Asparagus Beets Bok Choy Broccoli Broccoli Rabe Brussles Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Dandelion Oatmeal Beans Garbanzo Beans Apples Apricots Avocados Bananas Blueberries Cantaloupe Cherries Coconut Cranberries Dates Figs Almonds/Almond Butter Brazil Nuts Cashews Hazelnuts Macadamia Nuts Edamame Tempeh Butter/Ghee Cheese Vegetables Eggplant Endive Fennel Green Beans Horseradish Jerusalem Artichoke Jicama Kale Kohlrabi Leeks Mushrooms Okra Onions Peppers hot Grains Quinoa Beans & Legumes Green Peas Lentils Fruits Goji Berries Grapefruits Grapes Guava Honeydew Kiwi Lemons/Limes Mangoes Oranges Papya Peaches Nuts, Seeds, & Nut Butters Peanuts/Peanut Butter Pecans Pistachio Nuts Pumpkin Seeds Sesame Seeds/ Sesame Soy Foods Miso Natto Dairy Raw/Organic Milk Yogurt Peppers sweet Pumpkin Purslane Spinach Squash Sweet potato Swiss Chard Tomatoes Turnips Watercress Parsnips Rutabagas Snow Peas Brown Rice

Pineapple Prunes Raisins Raspberries Strawberries Watermelon Bitter Melon Pears Persimmons Quince Star Fruit Butter/Tahini Sunflower Seeds Walnuts

Free Range Poultry Grass Fed Beef Crustacea (crayfish, prawns, shrimp, lobster) Mackerel Mollusks (clams, mussles, Bee Pollen, Propolis and Royal Jelly Dark Chocolate Licorice Sauerkraut Olives Sea Vegetables Acai Berry Juice Coffee Cranberry Juice Fresh Vegetable/Fruit Juice Almond Coconut Extra Virgin Olive Cardamom Cinnamon Cloves Cumin Garlic Black Strap Mollasses (from Unsulfured, organic cane sugar

Meat/Poultry & Eggs Lamb Liver (Calfs Liver) Fish/Seafood scallops, oysters) Sardines Tuna White Fleshed Fish (cod, Specialty Foods Green Foods and Drinks (cereal grasses, barley grass and wheat grass; and microalgae, spirulina, chlorella, and wild blue green algae) Beverages Noni Pomegranate Juice Red Wine Tea (green, black and white) Oils

Wild Game flounder, halibut, orange roughly, Pollack, rockfish) Wild Alaskan Salmon Kimchi Sprouts Umeboshi Plums Wheat Germ Whey Protein Powder Brewers Yeast Water Aloe Vera Juice

Flaxseed Oil Red Palm Oil Hempseed Oil Sesame Oil Macadamia Nut Oil Herbs, Spices & Condiments Ginger Sage Mustard Seeds Thyme Oregano Turmeric Parsley Vinegar Rosemary Sweeteners Unfiltered Honey (the harder the better)

9 RULES for Lifelong Healthy Eating 1.Eat 3 servings of fruits and 6 servings of vegetables from the rainbow of colors per day. 3 snacks of fruit and 2 servings of vegetables per meal is an easy way to remember. 2.Eat Organic fruits, vegetables, and dairy. Eat organic, free range or wild meat/fish only. 3.Drink filtered or spring water only. 4.Absolutely no Hydrogenated Oils or Transfats in the diet. 5.Avoid refined sugar and grains (except oatmeal, quinoa and rice) as much as possible! 6.Use only Stevia or Xylitol as natural sugar substitutes (no Splenda, Equal or Nutrasweet). 7.Eat while sitting in a relaxed environment. Never eat when upset. 8.Base diet around the foods on the 150 Healthiest Foods list. 9.A whole foods diet high in organic fruits, vegetables, beans, legumes, spices, balanced fats and good quality protein provides the most nutrient dense meals.

Fruits and Vegetables You should NEVER buy unless they are organically grown!
1.Strawberries 2.Bell Peppers 3.Spinach 4.Cherries (grown in the U.S.) 5.Peaches 6.Cantaloupe (grown in Mexico) 7.Celery 8.Apples 9.Apricots 10.Green Beans 11.Grapes (grown in Chile) 12.Cucumbers 13.Pears 14.Winter Squash ~ Foods found to have the lowest levels were apple juice, bananas, broccoli, canned peaches, orange juice, and canned or frozen peas and corn. When Buying: 1.Bread: should contain 3 grams fiber per slice, sprouted grains and no hydrogenated oils. Refrigerate bread to maintain freshness 2.Oil Use only expeller-expressed, unrefined coconut oil or sesame oil for high temperature cooking. Extra virgin Olive and Flax seed oil in opaque containers are a healthy choice for salad dressings. Keep all oils refrigerated to prevent rancidity. 3.Eggs: buy cage free, organic eggs (preferably high in omega-3 fatty acids) 4.Butter: buy only organic butter. 5.Milk: always buy organic, choose almond or hemp milk as a healthy alternative to cows milk 6.Buy Sardines packed in their own oil or second choice is olive oil 7.Olives: buy oil cured, brine cured, water cured or dry salted Easy Ways to make a quick healthy meal: Smoothies: Always a great snack or meal. A great way to get your servings of fruit and/or vegetables each day. Liquid base: water, milk, nut milks, yogurt, diluted 100% fruit juice Fruits: any Vegetables: 1 leaf of kale or a few leaves of spinach or romaine, carrot, celery, or parsley Nuts & seeds: any (almonds and sunflower seeds always work well) Miscilaneous: 100% pure vanilla or almond extract, nutritional yeast (full of B vitamins), blackstrap mollases (high in calcium and iron), raw egg (wash shell before breaking, great source of protein), ice Supplements: dehydrated greens powder, probiotics, flax oil Salads: Great meals for lunch and/or dinner. Vegetables: combine all different greens, carrots, celery Fruits: grapes, apple, pear, peach, avocado, tomato, dried fruits (e.g. cranberries or raisins) Nuts & Seeds: any and all Cheese: favorite kind (good ones are feta, blue cheese, gorgonzola, and chevre) Meat: cut up leftovers from previous meals (organic chicken, turkey, ham etc.)

Misc.: hard boiled egg, corn Salad Dressings: best to make fresh with olive oil, flax oil, balsamic vinegar, garlic, salt, pepper. Store bought should be without hydrogenated oils, preferably only olive oil. Soups: Great meals for any time of the day. Warm soups excellent on colder days and cool soups work great in the warmer times. Base: water, organic chicken or vegetable broth, organic milk or cream, tomato juice/sauce Vegetables: and all Grains: rice, barley, amaranth and quinoa (have more calcium and protein than milk) Slow cooking ingredients is a great way to pre-digest the food so it will be easier to digest. Food combining rules do not apply to meals that are slow cooked.

What counts as a serving?


Bread, Cereal, Rice, and Pasta Group (including whole and refined grains) 1 slice of bread About 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Vegetable Group 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or raw 3/4 cup of vegetable juice Fruit Group 1 medium apple, banana, orange, or pear 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice Milk, Yogurt, and Cheese Group 1 cup of milk or yogurt 1 1/2 ounces of natural cheese (such as cheddar) 2 ounces of processed cheese (such as American) Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group 2 to 3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat 1 egg counts as 1 ounce of lean meat 1/3 cup of nuts counts as 1 ounce of meat Helpful Websites: www.EatWild.com information on grass fed beef http://www.westonaprice.org/ - food, farming and the healing arts www.oceansalive.org find seafood/fish that are and arent low in contaminants

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