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Healthy Food Tips.

Source of Recipe

A little of every where.


Recipe Introduction

Disclaimer: these are just my notes and not intended to be used as reference material, as some content may be inaccurate. Allspice; can zap up to 95% of food born bacteria. It contains compounds that curb gas and bloating. Helpful for upset stomach.
almonds;Roasted and salted, good for eliminating phlegm.
Anise seed; helpful for gas and bloating.
Apple juice; (100% real juice). Blocks the production of harmful brain plaques. (4-oz serving).
Apple peel; for resistance to allergens
Artichoke; Antioxidants. A member of the daisy family and a relative of thistle. Cardoon is related to thistle.
Asafoetida; Helps with gas.
Asparagus; Vitamin C. Vitamin K. High in amino acids that boost 2 key enzymes that break down alcohol so it leaves your system faster. High in protein.
Avocado;

Basil; (1/4 cup daily) prevents pain. Eases arthritis, backaches and other inflammatory conditions.
Bay leaf; Rich in eugenal (natural anesthetic).
Beans; contain 594 mg. of potassium per serving (1/2 cup), to control blood pressure. Magnesium for mental lapses.

Berries;
Blackberries; Antioxidants.
Blueberries; Antioxidants. In summer, especially, to help with urinary tract infections. (1 cup daily). Helps with inflammation.
Blueberry juice; (100% real juice). Blocks the production of harmful brain plaques. (4-oz serving).
Cranberry juice; Antioxidants. to help with urinary tract infections.
Mulberries; for acute sinusitis following a head cold. Also dry cough with dry throat.
Strawberries; Antioxidants.

Beets;
High in protein.
Greens, to help with urinary tract infections.
Bitter melon; (carasee) wards off diabetes.
Black eyed peas; Rich in zinc.
B-12, sources; Beef, eggs, salmon, tuna, Yogurt
Broccoli; Vitamin A and C. Vitamin K. Antioxidants. High in protein. Helps with inflammation. Magnesium for mental lapses.

Cabbage; Vitamin C. Anti-nitrosamine. 3 servings weekly to reduce risk of breast cancer 50%. (1 cup serving in).
Cabbage, Napa; Acute head cold with fever and sweating.
Calcium sources; (to cut salt cravings).
Candle nut or candleberry(aleurites molucana) Kukui in Hawaii, Kemiri nut in Indonesia. Thickening and stabilizing agent in curries. Taste and texture similar to macadamia nut. (Varnish tree).
Carrots; Vitamin A. At onset of a cold,(or respiratory infections) eat 1 cup daily of carrots cooked to a puree, for immunity boosting beta-carotene, to reduce risk 33%.
Cauliflower; Anti nitrosamine.
Cayenne pepper; for pains,
Celery seed; helpful for gas and bloating
Cheese; 2 ounces daily to steady blood sugar. Whole milk cheese contains trans-palmitileic acid for better blood-sugar control.

cats claw; eases pain
Cocoa; Lowers cholesterol.
Chocolate; 1 oz square contains flavonals to help stop cholesterol from sticking to arteries. and to reduce elevated blood pressure. dark chocolate to increase energy.

Cholesterol help; 1,200 mg. calcium, fish oil, 500 mg. niacin, 400 IU of vitamin D., chlorophyll.

chia seed;1 tsp daily redistributes fat buildup near the heart.

Cherry: packed with anthocyanins (painkiller) Sip 6 oz juice or eat 20 dried cherries, or 1 C fresh daily. Good for cough with phlegm.

Chamomile, wild; calms nervous system and indigestion.
Cinnamon; Speeds the rate at which your brain processes visual cues. energizes and focuses the mind. Lowers chance of heart attack or stroke. Shrinks fat cells. Full of antioxidants. regulates blood sugar levels. Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches.

Citrus; powerful flavinoids in citrus turn off the body’s production of interleukin 18.
Cloves; contain 85 % eugenol, an antibacterial compound that kills germs .
Cocoa; 6 cups pure, unsweetened, each day.
Coriander; Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches. Helps with gas.
Cottage cheese; contain trans-palmitileic acid for better blood-sugar control.


Dairy; full fat dairy products contain trans-palmitileic acid for better blood-sugar control.
Dill; helpful for gas and bloating


Eggs; help protect the retina from light damage. (contains lutein and zeaxanthin). Good for dry cough with dry throat

Epazote; For stomach problems. Helps with gas.

Fennel; Seed helps with gas.
Fig; Good for acute sore throat.
Fish; Salmon,Wild, Helps with inflammation.
Sardines, Omega 3.
Fruit, dried; contains potassium.

Garlic; (fresh garlic)has more antibiotic, antivirol and anti-fungal compounds. (Allicin), to release allicin, chop,crush mince or press. 1-2 cloves, chopped or crushed, (cooked) per day to ward off colds. May also fight brain cancer.Eliminates brain cancer cells. Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches. Also good for Cough with phlegm.
Ginger; for stress. Reduces inflammation in arteries, lowers blood pressure. Source, fresh ginger, candied ginger, ginger chews and ginger snaps. Ginger is a good pain reducer. Helps with migraine headaches. Reduces inflammation and muscle aches. Stir 3 teaspoon grated ginger into 1 cup boiling water, steep 10 minutes, strain and drink. Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches.

Grape fruit, red; Vitamin C. reduces LDL. Good for acute sinusitis following a head cold.
Grape juice; (100% real juice). Blocks the production of harmful brain plaques. (4-oz serving).
Greens; Vitamin A. Vitamin C.
Kale; Antioxidants. Vitamin K.


Heartburn; apple cider vinegar-1 tablespoon to an 8 ounce glass of water.
Honey; to sooth sore throat. Not to be given to children under 1 year of age. Good for dry cough with dry throat.
Horseradish to detoxify the liver
horsetail tea; reduces inflammation and calms bladder spasms.
Hot sauce; prevents stomach ulcers

Lemon balm; relief of anxiety, restlessness and tension. Also increased memory and improved mood. helps with gas and spasms.
Leeks; Good for coughs with colds.
Lemons; Good for acute sinusitis following a head cold.
Lentils;
Lettuce,Green leaf; Vitamin K.

Mango; Good for acute sore throat.
Maple syrup; Must say pure maple syrup on the product, has 54 beneficial compounds for preventing cancer, diabetes, Alzheimer and bacterial illnesses. 1 tablespoon is enough daily.
Melons; Vitamin C. Vitamin A.
Milk; contains phospholipids (a certain fat) that revs up your recall by improving the brains ability to adapt to stress. Banishes garlic breath. 8 oz of whole milk contain trans-palmitileic acid for better bood-sugar control.
Molasses (black-strap); fights fatigue.
Mushrooms; for viral infections. ****ake Mushroom, Helps with inflammation.

Nectarine; Vitamin A. Vitamin C.
Nuts; contain potassium. Magnesium for mental lapses.
Almonds; Vitamin E. Almond butter is an excellent source. almonds;Roasted and salted, good for eliminating phlegm.
Brazil nuts; Antioxidants.
Walnuts; Good for dry cough with dry throat.
Nutmeg; Lowers blood pressure. Packed with calcium. Eases anxiety and stress, and is good for insomnia. Also soothes the nervous system.

Oatmeal;
Oat-straw; AKA groats.(avena sativa) strengthens nervous system. fights osteoporosis, pain relief, ,anxiety, antidepressant, Tea: oats, stems and leaves steeped for 5 minutes. (lemon and honey optional)
Oil;
Canola oil, Vitamin K.
Olive oil, cold pressed; lowers risk of stroke, reduces cholesterol and lessens inflammation. Vitamin K.
Soybean oil; Vitamin K.
Olives;
Onion; rich in sulfur. Good for bone density.
Onion, Green; Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches.


Papaya; Helps with inflammation.
Passion flower; for sleeplessness.
Peach; Vitamin A.
Pear; Good for cough with phlegm. Also acute sinusitis following a head cold. Also Acute head cold with fever and sweating.
Pectin; Can be made using Green apples, grapes, oranges, quince, or tomatoes.
Peppers; Vitamin A. Vitamin C.
Peppermint; Stimulates the nerves in the brain that make you more awake and alert. Try chewing as gum or candy. Good for acute sore throat. Topically to take the itch out of bug bites. To ease muscle cramps. (spearmint also produces same effects).
Periwinkle; Improves memory.
Pommegranates; Antioxidant. help you stay alert.
Potatoes; contain potassium.
Potatoes, Sweet; Helps with inflammation.
Prunes; (rich in sorbitol)antioxidant. Eat 3-5 for constipation.
Pumpkin; Anti-nitrosamines.



Quinoa;

Radish; Anti-nitrosamine. Good for acute head cold and sweating. Also acute sinusitis following a head cold.
Raisin; Antioxidants.
Rosemary; Memory enhancer. (Aroma therapy). Make a topical ointment by soaking the needles in almond oil for 2 weeks, filter then rub the oil onto sore joints as needed. Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches.

Saffron; Instead of a anti-depressant add 1/2 tsp of saffron to the water while cooking rice.
Sage; sage combined with echinacea is as effective as lidocaine for sore throats. Mouthwash, steep 1 tsp sage leaves in 1 cup hot water for 5 minutes, strain and gargle.
Salt; a little bit helps you concentrate and reduces stress hormones and ups the output of calming hormone oxytocin, too much salt reverses the effect.
Sage; boosts memory.
Sauerkraut: Originated in China and was brought to Europe by invading Tartars centuries ago.
Seaweed; rich in calcium, iron and fiber.
Slippery elm; good for inflammation of the mucus membranes in the digestive system.
Spices; High in antioxidants. Basil, Black pepper, cinnamon, Curcumin (an active ingredient in turmeric), ginger, oregano, Parsley, Vanilla;
Spinach; contains potassium. Magnesium for mental lapses. Vitamin K.
squash; Vitamin A.

Sunburn protection; (Edible SPF)

A cupful of berries a day-for sunguarding antioxidants called anthocyanins.

Chocolate-3.5 ounces a day for antioxidants called flavanols for uv protection.

Fish-4 grams of omega 3 daily of oily fish, doubles the bodies immune protection against low levels of UV.

Leafy greens- for skin strengthening nutrients to reduce the risk of sunburn.

Tomatoes-especially cooked forms like tomato paste, contains lycopene to lessen risk of sunburn.

Sweet potato; Vitamin A. A member of the morning glory family.

Teas; Contain quercetin, a powerful antioxidant, and L-theanine, an amino acid found naturally only in tea, with the exception of herbal teas.
Black tea is rich in polyphenols. Fresh brewed tea rather than bottled.
Calendula tea; brew and rub on skin to sooth rash and irritation.
Chamomile; Swish the tea in your mouth for 60 seconds for canker sores.
Chrysanthemum tea; brew and use cold tea bags as an eye poultice (5 minutes).
Ginger tea; Toss 3-4 bags in hot bath water to relax. (Natural painkiller).
Green tea is rich in polyphenols. Fresh brewed tea rather than bottled. Helps with inflammation.
Green tea mask: To boost skins elasticity,1 T powdered green tea leaves to 3 drops lemon juice and ½ cup water. Whip to a paste. Leave on 10-15 minutes. Rinse and pat dry.
Mint tea; to stave off tumors.
Peppermint tea; opens airways. (inhale the vapors).Thins phlegm and soothes sore throat.
Rosemary tea; Add 2 tea bags to 1 cup water and steep 10 minutes. Spritz the hair with it. Leave in for shiny hair.
Rooibos Tea; Steep a bag of this "red tea" for 10 minutes. Let cool and use as a skin toner twice a day.
White tea is rich in polyphenols. Fresh brewed tea rather than bottled.


Thyme; contains carvacrol and thymol to shorten a cold. Good for acute head cold with stuffy or runny nose, clear watery phlegm and body aches.
Tomatoes; Vitamin C rich. One medium tomato provides 40 percent of daily vitamin C. Vitamin K.
Tuna fish; rich in taurine, calms the nervous system.
Turmeric; Contains curcurmin, breaks up brain plaques of amyloid beta, the abnormal protein buildup that is a hallmark of Alzheimer. Helps with inflammation. Helps with gas. Try 2 teaspoons in your chicken salad.
Turnip; Vitamin C. Anti-nitrosamine.

Valerian; (valerian officinalis as an extract for sleep aid.

Watermelon; Good for acute sore throat. for high blood pressure, 3 ounces a day

Whole grains; steady blood sugar and prevent insulin surges. (Replacing just one third cup of a refined grain with a whole grain lowers risk by 36% in blood sugar spikes.)

Yam; Vitamin A. Helps with inflammation.
Yogurt; contains trans-palmitileic acid for better blood-sugar control. Contains probiotics to strengthen the immune system.

Zinc; blocks body odor. 25 mg per day.