Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
Electron rich foods

Cooking

- How to preserve nutrients in vegetables

(1) Cook food QUICKLY and (2) Don't use too much heat.

PREFER:Steaming/Sauteeing/ Waterless Cooking

THENBoiling/ Baking (<~400°F).

AVOIDPressure cooking/roasting (>~400°F) /frying/grilling;

( Cooking methods more likely to reach the decomposition temperatures of vitamins)

Steam Cooking - best way to conserve nutrients, color and taste - faster than other methods; Decreased water contact with food surface decreases nutrient loss;

Distribute cut up vegetables loosely in the steamer to allow vapor to circulate.

Place vegetables that need less steaming on the top layer, those that need longer steaming on the bottom. Alternatively, add vegetables needing less steaming later on, after the coarser, denser veggies have partly cooked.

Sauteeing / Stir-frying – cut up vegetables small enough to cook quickly; use minimal fat;

Water-less Cooking - rinsed leafy vegetablesE.g. spinach, cabbage will have enough water clinging to them to be cooked at low-heat in a covered pot/pan without additional water.

Boiling

–   Use minimal water to prevent water-soluble vitamins (E.g. B, C) and minerals leaching into cooking water – water-soluble vitamins are contained in watery part of fruits and vegetables and easily leaches into cooking water (along with minerals); Soups, stews and casseroles retain vitamin C. Broccoli is relatively leach resistant.

Combs GF, The Vitamins, Fundamental Aspects in Nutrition and Health, 2001

–   Add the vegetables AFTER the water has boiled - the high temperature helps to inactivate enzymes that would otherwise destroy the vitamin C.

–   Keep lid on pan

To speed cooking

Protects light-sensitive nutrients: vitamin C,folacin, Riboflavin (B2), Pyridoxine (B6), B12

NUTRITION LINKS

NUTRITION Related Links

“N”= Nutrition

“Live to Eat or Eat to Live”

FOODS

Fruits and Vegetables:

Fruits and Vegetables

- How much Fructose in Fruit?

- Lemon Juice

- Sulforaphane"Eat Your Broccoli!"

- Garlic

Proteins:

Dairy

Eggs

Meat

Fish

Fats:

Fats & Oils

Carbs:

Grains

Sweeteners

- Raw Honey

- Too much sugar

Fiber:

Fiber in Foods “Soluble and Insoluble”

Antinutrients:

Antinutrients

- Phytic Acid / Phytate “Malabsorption Agent”

Other food types:

Herbs, Salt and Spices

Beverages

Legumes, Nuts, Seeds, Dried Fruit

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables

RECIPES

Budwig Breakfast Menu

Breakfast Menu

ENZYMES

ENZYMES- “Make it Happen!”

PROBIOTICS

PROBIOTICS- “For Life”

MINERALS

MINERALS

Calcium

Potassium

Phosphate

Sodium

Chloride

Magnesium –“Missing Miracle Mineral”

Sulfur –“Healing Mineral”

Iodine–“Universal Medicine”

Fluoride

Selenium

Zinc

Manganese

Copper

Chromium

Molybdenum

Boron

Iron

ANTI

-OXIDANTS

/VITAMINS

Food /Supplemental Antioxidants

Vitamin A –“Grass Vitamin”

Vitamin B Complex

      - Vitamin B9 (Folate)

- Vitamin B12 (Cobalamin)

Vitamin C –“God's Medicine”

Vitamin D –“Sunshine Vitamin”

      Vitamin E

Vitamin K – Klotting and Kalcium”

CoQ10 –“Spark and Dampener”

     Alpha Lipoic Acid

MELATONIN –“Darkness Hormone”

Dark Chocolate –“Anti-inflammatory

/Antidepressant”

GLYCO

-NUTRIENTS

Essential sugars

FATS

HIGH OR LOW FAT - FAKE OR NO FAT?

EFAS –“The Fats of Life”

(Essential Fatty Acids Omega-3 and Omega-6)

      Damaged/Altered (Toxic) Fats

AMINO ACIDS

L-Arginine - "Precursor to Nitric Oxide (NO)"

HARMFUL

FOODS

Harmful foods / ingredients –Main Page

Genetically Modified Organisms (GMOs)

MSG“And other forms of neurotoxic free glutamic acid”

 

"Sickly Sweet"

- Aspartame -“Excitotoxin”

- Splenda (Sucralose) - “An Organochlorine"

- Too much Fructose - “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar - “Common addiction affecting health"

Nanotechnology

Caffeine- "The Jitter Drug"

Microwaved Foods - "Not so convenient for your health"

Chlorine - “Disease-causing Disinfectant in your Water"

Fluoride - "Mega Health fraud and Cover-up"

Food Colorings

HERBS

5-HTP - “SSRI Alternative”

DIM - “Anti-estrogen with Anticancer Benefits"

SUPPLEMENTS

Daily Nutritional Supplement Chart

 

"Green Drink" - A whole food multivitamin supplement

OTHER LINKS

Electron-Rich Foods

Bible References to Health