DR. BRAADT’S NUTRITION TIPS
• Also load up on leafy vegetables , including spinach, parsley, various lettuces, and greens. You can include celery, cucumbers, asparagus, peppers, and any other vegetable you like. • It’s best to avoid starchy vegetables , such as corn and potatoes, because they easily convert to fat with less nutrients. Fruits should be limited to a maximum of one cup per day. BERRIES are best. Raspberries, blackberries, strawberries, and blueberries have the highest amount of nutrients and fiber and the lowest glycemic index, which is a measure of how quickly the fruit’s sugar stimulates insulin. Don’t drink juice because fruit and vegetable juices are too high in sugar, and with the fiber removed, they stimulate an insulin response. Remember, When You Spike The Fat-Storing Hormone, Insulin, You Stop All Fat Burning For 24 Hours While Increasing Your Risk Of Type II Diabetes. If you don’t like vegetables, BLEND THEM and add a small amount of berries. It should be a veggie shake, not a fruit shake. You can also steam or sauté your veggies with butter and sprinkled organic cheese. Roasted or grilled veggies with a bit of olive oil and spices are delicious. Look for precut veggies to save time. Avoid canned veggies because pasteurization destroys nutrients; frozen veggies are better. Raw veggies with hummus, nut butters, or Newman’s Own Organic Ranch Dressing are great. Organic veggies and fruit are best, so download the free app DIRTY DOZEN/ CLEAN 15 to save money. Remember, NEVER DIET . Find an EATING PLAN that works for you. I’m always available to help.
Since 1991, June has been National Fresh Fruit and Vegetable Month , as emphasized by the growers’ industry. I remember my mom encouraging our family to eat our vegetables. To me, pizza and Tastykakes were much better! When I went to Chiropractic College, veggies were second to pancakes, cheesesteaks, tacos, wings, and cans of beef stew heated on my radiator and washed down with cheap beer — it was college! Eventually, I made the connection between what I ate and how I felt. Here are some points to consider. • Vegetables should form the majority of your eating plan, at least 80 percent. • Fruits should form about 20 percent or less. Even though fruits are a whole food, they have a lot sugar, called fructose. • The most nutrient-dense vegetables are called cruciferous , like broccoli, cauliflower, kale, cabbage, radishes, bok choy, arugula, collard greens, and broccoli sprouts.
SUDOKU
Zucchini Salad With Toasted Hazelnuts
With raw zucchini, toasted hazelnuts, and a robust Parmigiano-Reggiano, this early summer salad is a delight of different textures and flavors that will make a great side at your next cookout.
INGREDIENTS
DIRECTIONS
1. Using a mandolin or very sharp knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.
• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese,
preferably Parmigiano- Reggiano, for garnish
Inspired by Food & Wine magazine
Safe, Effective Healthcare Without Drugs & Surgery
PAGE 3
Made with FlippingBook - professional solution for displaying marketing and sales documents online