PUMP and Praise---At Sunnybrook Summer 06'

PUMP and Praise---At Sunnybrook Summer 06'

The Food Doctor: Healing Foods for Body and Mind

We will weekly add to this list of the Top 100 Foods for your Body and Mind's Health from the book; The Food Doctor--Healing Foods for Mind and Body by Vicki Edgson and Ian Marber, Collins and Brown 1999.

The Creator of ALL this Food was God on the 3rd Day of Creation....Genesis 1:11-12 God said,"I command the earth to produce all kinds of plants, including fruit trees and grain." And that's what happened. The earth produced all kinds of vegetation. God looked at what he had done, and IT WAS GOOD."

1. Broccoli:
Nutrients--Calcium, magnesium, phosperous, vitamin B3 and B5, beta-carotene, high in Vitamin C and folic acid
Benefits--Anti-Cancer, antioxidant, intestinal cleanser, excellent source of fiber, antibiotic, antiviral (from sulpher) stimulates the liver....A Perfect Food
2. Strawberries:
Nutrients--Vit A, C and K, beta-carotene, folic acid and potassium
Benefits--Anti-Cancer, antiviral, and antibacterial
3. Millet: (whole grain)
Nutrients--Magnesium, potassium, phosphorus, and Vit B3
Benefits--Gluten-free grain, easily digestible, highly alkaline, rich in fibre, low allergenic food
4. Salmon:
Nutrients--Calcium, selenium, Vit D and E, Omega 3 fatty acids
Benefits--Rich source of Omega 3 fatty acids (beneficial oil for your heart and body), good for hormonal health, skin, the immune system, bones and teeth
5. Apple:
Nutrients--Calcium, magnesium, phosphorus, Vit C, beta-carotene, and pectin
Benefits--Astringent, tonic, relieves constipation, reactivates beneficial gut bacteria, reduces total cholesterol and helps remove toxins from the body
6. Cabbage:
Nutrients--Calcium, magnesium, potassium, phosporous, beta-carotene, folic acid, Vit C, E and K, iodine
Benefits--Eaten raw, it detoxifies the stomach and upper colon and improves digestion. Stimulates the immune system, kills bacteria and viruses, anti-cancer and antioxidant...A perfect food!!
7. Melon (Cantelope):
Nutrients--Calcium, magnesium, potassium, phosperous, Vit C and beta-carotene
Benefits--Excellent cleanser and rehydrator, high water content, should be eaten on its own for maximum benefit
8. Pine Nuts:
Nutrients--Magnesium, potassium, zinc, and B vitamins
Benefits--High in protein and essential fat, good as a meat replacement for vegetarians
9. Potatoes:
Nutrients--Potassium, Vit B3, C and Folic acid
Benefits--Potato juice is very cleansing, benefiting the liver and muscles, and providing energy
10. Orange:
Nutrients--Calcium, potassium, beta-carotene, folic acid and Vit C
Benefits--Stimulating tonifying, cleansing, intestinal antiseptic, and Stimulates peristalsis (clearing of food from your colon....thus reduces constipation and improves your energy level)

Ten Lifestyle Goals for Healthy Living

1) Get Adequate Rest Daily
--People with the best health and longevity get at least 7 to 8 hours of sleep daily
--Taking time for daily relaxation and recreation is also helpful to the body and mind
2) Get Regular Physical Activity
--Aim for 30 to 60 minutes of physical activity on most, preferably all days of the week
--Include strengthening exercise 2+ times per week to maintain a healthy lean body weight (for each pound of muscle you gain, your metabolism increases to burn an extra 30 to 50 calories each day)
3) Eat More Plant Based Foods
--Aim for at least 5 (up to 9 is recommended) servings of fruits and vegetables daily (You'll significantly lower your risks for cardiovascular disease, diabetes and cancer!!)
--Limit fatty meats and high cholesterol foods
--Peas, beans, nuts, and soy foods are good sources of plant protein!!
4) Eat More Whole Grain Breads and Cereals Daily
--Aim for at least 3 servings of whole grains daily (including bread, brown rice and oatmeal)
--Limit highly refined cereals such as white bread, pastry, white rice, and sugary cereals
5) Choose Healthy Fats
--Choose unhydrogenated vegetable oils and trans fat free margarine in place of animal and solid fats such as butter, hard stick margarine, and shortening
--Eat at least 1 serving of nuts daily (1 oz of nuts is a palm full, or 2 tablespoons of peanut or almond butter)
--Eat foods high in Omega 3 fatty acids daily such as flax seeds, walnuts, soy, or canola/ soy oils
6) Achieve/ Maintain a Healthy Weight
--A BMI less than 25 is ideal. A BMI of 30 or above indicates obesity and high risk for heart disease, diabetes, and cancer
--A waist measurement of less than 37 inches for men and less than 32 inches for women is ideal
--A waist measurement of 40+ inches indicates high risk for men and 35+ inches is high risk for women for heart disease, diabetes and cancer
7) Be Free of Dependence on Tobacco, Illegal drugs, or Alcohol
--85,000 people die prematurely every year due to alcohol
--Over 400,000 people die prematurely every year from smoking
--Drug use can lead to dependance that can destroy physical, mental, and spiritual health
8) Maintain a Cheerful, Hopeful Outlook on LIFE :)
--Choose to see the bright side of life. Be Happy!! Laugh daily. Pass on JOY and HOPE to those you work and live with daily. Get help if you feel sad and depressed for extended periods of time.
--A happy heart is a good medicine, and a cheerful mind works healing, but a broken spirit dries the bones (Proverbs 17)
--The more you laugh and smile daily your body releases endorphins (a natural pain killer which also gives you more energy!! :)
9) Spend Quality Time with Family and Friends Daily
--Supportive relationships build strong hearts and happy minds. Practice a spirit of friendship, love and acceptance. Share a kindness with someone you live or work with daily.
--Join a LIFE group at Sunnybrook Community Church....see your options at www.sunnybrookchurch.org or your local church and be transformed more to the likeness of Jesus
10) Take Time Daily for Spiritual Renewal
--Plan a quiet time each day to read, pray, meditate, and seek spiritual renewal from the Bible. A heart primed with gratitude, forgiveness, and service helps you soar over life's difficulties and challenges.
PLEDGE: It is my desire to take the time necessary to make health a personal priority in my life. _______________________NAME _____________DATE

2003-5 Wellsource Inc. (Wellsource.com)----Source

WELLness Lifestyle (Health Risk) Assessment

Lifestyle (Health Risk) Assessment by Donald R. Hall DrPH, CHES Wellsource
--70 to 90% of Chronic Disease (Heart Disease, Diabetes, Cancer and Stroke) is Preventable by Improving YOU and Your Family's Daily LIFESTYLE CHOICES.
--Check out this FREE assessment at the website;
http://vanderbiltowc.wellsource.com
--Use the above address and then double click on RESOURCES from list on Left side of the page on "Health Plus" Vanderbilt's Wellness Program Website
--Then choose the ASSESSMENTS, and then "Lifestyle Check Assessment".
--You will be asked questions in regards to your Daily Lifestyle Choices....which determine your overall health and wellness such as; What you Eat, How Active You Are, How much you drink or smoke, and Even your social interactions.
--Take this quick lifestyle assessment to see how you score out of a total of 17 "Good Health Indicators", with the average score being 9.4 out of 17. You will also identify any risks you may have and learn key prevention strategies as well as simple, painless ways to improve your health for LIFE!!