As soon as we stop eating an artery clogging diet, our bodies can start healing themselves, in many cases opening up arteries without drugs or surgery

Heart disease is our leading killer

The U.S. healthcare system runs on a fee-for-service model in which doctors get paid for the pills and procedures they prescribe, rewarding quantity over quality

If doctors were paid for performance, there would be a financial incentive to treat the lifestyle causes of disease

You can tell whether a food is rich in antioxidants by slicing it open, exposing it to air (oxygen), and then seeing what happens. If it turns brown, it’s oxidizing. If they turn brown quickly, there aren’t a lot of antioxidants inside them

Most of the antioxidants in apples are in the peels

Aerobic exercise can reverse age-related shrinkage in the memory centers of the brain

People who eat red meat at least once a week have double the risk of developing colon cancer; the risk triples for people who eat chicken or fish once or more a week

Type 2 Diabetes is caused by fat

The more saturated fat you have in your blood, the higher your risk may be for developing type 2 diabetes

Happier people get sick less often

Flaxseed decreases the size of beast cancer tumors

Saffron works as an antidepressant

To decrease your risk of dying from Parkinson’s disease you can avoid getting hit in the head, exercise regularly, avoid becoming overweight, consume peppers, berries, and green tea, and minimize your exposure to pesticides, heavy metals, and dairy and other animal products

An ounce of prevention is worth a pound of cure

Green = unprocessed plant foods

Yellow = processed plant foods and unprocessed animal foods

Red = ultra processed plant foods and processed animal foods

What you eat on special occasions is insignificant compared to what you eat day in and day out

Healthy eating tastes better and better the longer you stick with it

Daily dozen (servings)

Beans (3)

Black beans, black-eyed peas, butter beans, cannelloni beans, chickpeas aka garbanzo beans, edamame, English peas, great northern beans, kidney beans, lentils, miso, navy beans, pinto beans, small red beans, split peas, and tempeh

Serving = quarter cup of hummus or bean dip, half cup of cooked beans, split peas, lentils, tofu, or tempeh, and a full cup of fresh peas or sprouted lentils

Berries (1)

Açaí berries, barberries, blackberries, blueberries, cherries, grapes, cranberries, goji berries, kumquats, mulberries, raspberries, and strawberries

Serving = half cup of fresh or frozen, or a quarter cup of dried

Other fruits (3)

Apples, dried apricots, avocados, bananas, cantaloupe, clementines, dates, dried figs, grapefruit, honeydew, kiwi fruit, lemons, limes, lychees, mangos, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums, pluots, pomegranates, prunes, tangerines, and watermelon

Serving = medium sized fruit, a cup of cut up fruit, or a quarter cup of dried fruit

Cruciferous vegetables (1)

Broccoli, cabbage, collards, arugula, bok Choy, brussel sprouts, cauliflower, horseradish, mustard greens, radishes, turnip greens, watercress, and kale

Serving = half cup

Greens (2)

Arugula, beet greens, collard greens, kale, mustard greens, spinach, Swiss chard, turnip greens

Serving = cup for raw leafy vegetables

Other vegetables (2)

Serving = half cup for raw or cooked vegetables, quarter cup for dried mushrooms

Artichokes, asparagus, beets, bell peppers, carrots, corn, garlic, mushrooms, okra, onions, purple potatoes, pumpkin, snap peas, squash, sweet potatoes, yams, tomatoes, zucchini

Flaxseeds (1)

Serving = one tablespoon

Nuts (1)

Almonds, Brazil nuts, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts

Serving = a quarter cup of nuts, two tablespoons of nut or seed butters, including peanut butter

Spices (1)

Allspice, barberries, basil, bay leaves, cardamom, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder, dill, fenugreek, garlic, ginger, horseradish, lemongrass, marjoram, mustard powder, nutmeg, oregano, smoked paprika, parsley, pepper, peppermint, rosemary, saffron, sage, thyme, turmeric, and vanilla

Serving = one-quarter teaspoon a day of turmeric, along with any other herbs and spices

Whole grains (3)

Barley, brown rice, buckwheat, millet, oats, popcorn, quinoa, rye, Ted, whole-wheat pasta, wild rice

Serving = half cup of oatmeal, rice, pasta, quinoa, corn kernels , or one tortilla or slice of bread; half a bagel or English muffin; or three cups of popped popcorn

Beverages (5)

Black tea, chai tea, vanilla chamomile tea, coffee, Earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, water, and white tea

Serving = 12 ounces

Exercise (1)

Serving = 90 minutes of moderate intensity activity, such as a brisk walk or 40 minutes if vigorous activity (jogging or active sport)

Use color to make decisions at the grocery store

We need to make each day count by filling it with fresh air, laughter, and love—love for ourselves, for others, and for whatever we are doing with our one precious life

Shared from Twos ✌️