From the “Oprah Video”
You have the ability to control the majority of your health
destiny…
The foods below help reduce cholesterol & high blood pressure, heart disease, cancer, and diabetes.
The whole grains below which contain fiber help flush fat and cholesterol out of your system and
provide powerful antioxidants that help you stay healthier, look younger and live longer (USDA
suggests three servings of whole grains a day).
Examples of Natural foods that contain Fiber:
Artichoke
Lima Beans
Soy Beans
Grapefruit
Blackberries
Raspberries
Whole Grain Breads
Buckwheat
Steel Cut Oatmeal or Scottish oatmeal
(basically most fruits, veggies, legumes and whole grains contain fiber)
Examples of Whole Grains:
Spelt
Bulgur
Quinoa
Foods that help fight Cancer are foods that contain magnesium
Magnesium—gets bowel to move better, example foods below: (when you eat them, they should
look the way they looked when they came out of the ground)
Examples:
Beets
Raisins
Dates
Soybeans
Foods that fight High Blood Pressure are foods that contain potassium
Examples:
Bananas
Avocado
Peaches
Watermelon
Baked potato with the skin on them
Other foods that help reduce your chances of getting Cancer:
Folate (leafy green veggies)
Vitamin D (fortified juices, eggs, sun, fortified milk, supplement)
Cabbage
Broccoli
Brussel sprouts
Tomato Sauce, tomatoes, tomato paste
Cauliflower
“Can’t test for safety, you must live to be safe” (Eat healthy, exercise regularly and think
well…positive thinking…)
Foods for a Stronger Heart:
Walnuts
Onions
Garlic
Salmon
Foods to eat daily:
Handful of nuts everyday (walnuts, almonds)
5 handfuls of fruits and veggies daily…and I would say even more veggies
Some whole grains/whole grain cereal
Foods to eat weekly:
Fish: beware of mercury content in some fish
Tomatoes, cooked--they help decrease cancer and arteriole aging, heart disease, stroke, memory
loss, impotence, wrinkling of the skin—eat with olive oil or other healthy fat to allow it to absorbs
faster
Drink daily and supplements:
Water: 8 glasses (about 64 ounces)
Folate: 800 MCG (microgram= 1 millionth of a gram)
Vitamin D: 400 IU
Calcium and Magnesium supplement
****Consult a nutritionist before taking a supplement or a doctor who has had quality training in
nutrition. Remember the best place to get your vitamins and minerals is from the food itself, if you
know you aren’t getting enough of the right foods, then the next best bet are whole food
supplements.