Blends of Health
A Foodies' guide to optimal health and wellbeing
by: Samuel Colby (The Mad Juicer)
Doctor of Naturopathy for Healthcare Professionals
Sports Nutritionist
Exercise & Post-Rehab Specialist
Sports Performance Coach
www.fitnessbysam.com

Healthy Veggies = Healthy Vitals

Here are a list of the Veggies I love juicing! They taste great and are good for you! By combining the right combination and amount, you will have a tasty and healthy meal!

The Healthiest Super-Star Foods GROCERY List:

Vegetables

1. Beets: Excellent Liver tonic and blood purifier. Also contains a compound (betacyanin) that is a potent cancer fighter. Women can benefit from eating beets because they help replenish lost iron lost in the blood during the menstrual cycle.

2. Broccoli: Contains excellent cancer-fighting powers.

3. Brussels Sprouts: Contain a lot of cancer-fighting nutrients. May ward off colon cancer.

4. Cabbage: Has a lot of cancer-fighting ability! Cabbage keeps breast cancer at bay.

5. Carrots: Great for fighting lung cancer and eye health!

6. Dandelion: Dandelion improves your liver and your mood. Dandelion root for diabetes. The root also makes a liver-friendly, detoxifying tea.

7. Horseradish: Digestive stimulant, clears up sinuses, and inhibits bacterial infection and increases circulation!

8. Kale: Prevent cancer as you chew (kale has highest value on ORAC rating).

9. Mushrooms:
a. Maitake: (stimulates the immune system, especially good for counteracting the toxic effects of radiation and chemotherapy. Maitake extract can shrink tumors.
b. Shiitake: (stimulates the immune system)
c. Reishi: (cancer fighter and immune stimulator and stress buster)

10. Onions: Cancer-fighting food. Fights stomach cancer and lowers risks for prostate esophageal cancers. Onions help build strong bones. Onions also benefit those with ALLERGIES and ASTHMA.

11. Spinach: Great for BONE health. Fights prostate and colon cancers. Great for eyes (lutein).

12. Swiss Chard: Great for EYE health.

13. Watercress: Great for Bones, eyes, and neutralizes carcinogens.

Grains

1. Oatmeal: Enhances the immune system (also good protein source).

2. Quinoa: High protein grain packed with nutrition.

3. Chia seeds: Nutritionally packed powerhouse!


Beans & Legumes

1. Beans: Excellent fiber which lowers our risks for cancer, heart disease, diabetes, and obesity. Kidney or Adzuki beans.

2. Lentils: Help treat high cholesterol and high blood sugar.

Fruits

1. Apples: Reduces risks for some cancers, cardiovascular disease, asthma, and diabetes. Enjoy less risk of tumors, lung cancer, and cardiovascular problems. Great for osteoporosis too (boron).

2. Avocados: Lowers blood cholesterol, lowers LDL ad triglycerides and raises HDL. Highly protective of the prostate and reduces risk of cancer and diabetes. Great for EYES, HEART, and SKIN.

3. Blueberries: Good for the brain (memory protecting food). Highest ORAC values of any food in the world.
4. Cherries: Loaded with anti-inflammatory, anti-aging, anti-cancer compounds and gives relief from GOUT pain.

5. Coconut: Protection against STD's (antiviral) and used therapeutically for cystic fibrosis, AIDS, cachexia, and childhood epilepsy.

6. Guava: Fights prostate and breast cancers also super high on the ORAC test.

7. Kiwi: Fights cancer and heart disease and works as a BLOOD THINNER w/ out side effects.

8. Raspberries: Fights cancer cells with no damage to health cells.

9. Strawberries: Protects cells against cervical and breast cancer as well as protects your brain and memory.

Nuts, Seeds, & Nut Butters

1. Almonds/Almond Butter: Helps with WEIGHT LOSS, Heart health and safe for diabetics.

2. Pecans: Contains Heart-healthy fat (same kind you find in Olive Oil). Helps lower the risk of
type 2 diabetes.

3. Walnuts: Brain food, improves your mood and sids in Growth, Reproduction, and Brain functioning.

Soy Foods

1. Natto: Reduces and prevents clots, contributes to Healthy Blood Flow and does wonders for the SKIN.

Dairy

1. Yogurt: Probiotics make for a healthy gut as well as improves your Immune System. Look for the LAC (Live and active cultures) seal!

Meat/Poultry & Eggs

1. Eggs: Good protein source loaded with vitamins, good for eye health, and may protect agains breast cancer. Always buy FREE RANGE!

Fish/Seafood

1. Sardines: Full of healthy Omega-3 fats (great for heart health) also great for B12. Do not get these packed in vegetable oil (loads of omega-6 from heavily processed oil).

2. Wild Alaskan Salmon: Best source of Omega 3's on the planet!!!

Specialty Foods

1. Bee Pollen, Propolis and Royal Jelly: Great food to ward on infection, this is nature's perfect food (has more amino acids and vitamins than any other amino acid-containing product)

2. Sauerkraut (nonpasteurized): Improves digestion, immune function, and the absorption and assimilation of nutrients. Also controls inflammation and anticancer properties.

3. Sea Vegetables (seaweed): Great for swelling, radiation and enviornmental pollutants, and anticancer effects. Types of seaweed: Arame, Hijiki, Kelp)

4. Green Foods and Drinks (cereal grasses, barley grass and wheat grass;
and microalgae, spirulina, chlorella, and wild blue green algae)

5. Kimchi: One of the world's 5 healthiest foods! Significant anticancer properties and heart benefits. Also great for the digestive tract due to the fermentation process!

6. Sprouts (look for broccoli sprouts): One of the most complete and nutritional foods on the planet! Rich with enzymes and vitamins and amino acids.

7. Pea Protein Powder: great digestibility rate (90-95%), low potential for allergic response. It's good to mix rice and pea protein powders together, or simply take pea protein and mix with rice milk!

Oils

1. Coconut: Tons of antioxidant powers
2. Extra Virgin Olive: Elite Omega-3 category and decreases risk of colon and bowel cancer.
3. Flaxseed Oil: Protection against hormone-sensitive cancers
4. Macadamia Nut Oil: Rich in Heart-Healthy Oleic Acid

Herbs, Spices & Condiments

1. Cinnamon: Helps against pain and stiffness in muscles and joints. Cinnamon extract can reduce sugar and "bad" cholesterol.

2. Garlic: Fights toothaches, chest pain, lowers cholesterol and prevents blood clots, and has anticancer properties.

3. Ginger: Soothes upset stomachs, nausea, aids in digestion, and battles morning sickness.

4. Oregano: Anti-fungal, antibacterial, and anti-parasitic properties, also increases sexual excitability.

5. Turmeric: Alleviation of arthritis and joint inflammation, also great for the liver!

9 RULES for Lifelong Healthy Eating

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.
Eat Organic fruits, vegetables, and dairy. Eat organic, free range or wild meat/fish only.
Drink filtered or spring water only.
Absolutely no Hydrogenated Oils or Transfats in the diet.
Avoid refined sugar and grains (except oatmeal, quinoa and rice) as much as possible!
Use only Stevia or Xylitol as natural sugar substitutes (no Splenda, Equal or Nutrasweet).
Eat while sitting in a relaxed environment. Never eat when upset.
Base diet around the foods on the 150 Healthiest Foods list.
A whole foods diet high in organic fruits, vegetables, beans, legumes, spices, balanced fats and
good quality protein provides the most nutrient dense meals.



All of these food recommendations are given with the intent for the client to purchase a blend of all of these food groups to make an exceptionally powerful and healthy diet. Any blend of the aforementioned foods will lead to better health and wellbeing. I recommend taking Juice Plus (orchard, garden, and vineyard) capsules to bridge the gap to optimal health! Drink BeTrim tea to slow the absorption of fats and curb your carb cravings. Work out at least 3 days a week (for about 1 hr). Periodically take pictures of yourself to monitor your progress. All of these recommendations are given to improve your life, through these life-style changes. Good luck and to yours in health!


references: The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S.

I have had the privilege and opportunity to work with several client patients whom were over the age of 60 and initially came to me in search of post-rehabilitation. Several in fact slow to move, fragile, non-flexible, and in constant pain. Through consistent stretching and strengthening these clients have become more flexible, stronger, and physically younger! Many have reported back from their doctors that their blood looks amazing and their bone density exams have come back much improved! What a reward for all that hard work to pay off in such grand ways!!! I am very proud of all my hard-working clients, and I continually want to encourage everybody and anybody of all ages to get healthy and more youthful!!!