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Eat organic produce if possible. They taste better and have more nutrients. The stronger the color, the healthier it is.


Cleaning Veggies and Fruits


From www.drlam.com. Rinse your vegetables well to kill germs, and spin it down well to prolong shelf life. Wash all fresh fruits and vegetables with cool tap water immediately before eating. Don't use soap on them. Scrub firm produce such as melons, cucumbers, sweet potatoes, etc., with a clean produce brush. Cut away any bruised or damaged areas before eating. Squeeze the air out of the storage bag if you intend to store vegetables. Fresh produce should be refrigerated within two hours of peeling or cutting.


My opinion is that plain water won't kill germs. I think that veggies should be washed, whether organic or not, to get rid of as much bacteria, preservatives, and pesticides as possible.



Some recommended ways, from various sources, to clean veggies.


● Half white vinegar and half water used in a spray bottle. Spray generously and rinse in cold water.

● A weak solution of Palmolive dish liquid (just the old green kind). Rinse well after washing. Other dish soaps would probably work as well. Use a "little bit" and fill a small spray bottle the rest of the way with water. Mix well, spray veggies, and rinse.

● Baking soda and water

● Mixture of 1 cup water, 2 tablespoons baking soda, and 1 tablespoon lemon juice. Use spray bottle to spray veggies, let set for a few minutes, then rinse.

● In Dr. Mercola's Total Health Cookbook& Program (p. 17), he recommends soaking your fruit and vegetables for 10 minutes in a mixture of water, vinegar, and hydrogen peroxide. Proportions are not given.

● Water, vinegar, and salt. About 1/4 cup vinegar and 1 teaspoon salt to a gallon of water. The vinegar cleans the fruits and vegetables, while the salt draws out any critters, dirt, and anything else undesirable.

● My allergist recommended that I use Rokeach Kosher Kitchen Soap to clean veggies and fruits.

● One exception is mushrooms. They should not be soaked because that allows them to absorb extra water and whatever is mixed in the water.



From http://msnbc.msn.com/id/6786390

New research shows it may help prevent Alzheimer’s
The intake of adequate levels of folic acid has long been associated with healthy pregnancies in women (and many health-care systems prescribe folic acid as a matter of course to women in the early stages of pregnancy). Scientists now believe that this long-established medical practice may contribute to the significantly lowered rates of Alzheimer's disease noted among women. Studies have found that folic acid breaks down homocysteine, a hormone which is found in high levels among people suffering from Alzheimer's disease. Broccoli is one of the very best sources of folic acids available naturally in food. Increasing intake of broccoli may, therefore, prove one of the most effective and easily administered defenses against this debilitating disease.



Greens are high in antioxidants, minerals, vitamins, and fiber. Eat kale, spinach, red and green leaf lettuce, romaine lettuce, bok choy. Eat at least one serving per day of any of these leafy greens as part of your five servings (or more) per day minumum.



From http://www.venturacenter4healing.com/nutritional_counseling.htm:

Use only leafy greens: romaine lettuce, butter lettuce, green leaf, red leaf, spinach, etc. NO ICEBERG LETTUCE (nonnutritious iceberg lettuce creates a gassy intestinal tract, leeches minerals, and is handled in the body like plastic or cellulose).


From http://www.drlam.com/opinion/anti-agingstrategiesbrief.cfm:

Do not eat iceberg lettuce. It is mostly water, low in fiber and nutrition


From http://www.suite101.com/print_article.cfm/902/63635:

Salad yes! Iceberg lettuce no! If you knew what happens to iceberg lettuce before it gets to the supermarket, you would regard it as compost material at best. It has no nutritive properties to make up for its deficiencies.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

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