HBHL- 30 Oct 2011

Healthy Body Healthy Lifers,

Happy Halloween!  This is the time of year when LOTS of temptations surround us.  It starts here at Halloween and continues until the New Year.  We will ALL be in need of a good detox by then!  But to get you through the holiday season, just remember that moderation is the key.  Depriving yourself of that piece of chocolate will only make you more miserable... so give in every once in a while (meaning once every other day or so and NOT every hour!) to satisfy your sweet tooth.  Always choose the miniature version versus the huge candy bar- we won't even discuss the super-sized versions!  To help you navigate through tomorrow's treats, here is a list of some sweets you can eat without feeling too bad about it: 

3 Musketeers Miniatures:  24 calories and less than 1 gram of fat per piece. 

Milky Way Minis:  38 calories and 1.6 g fat per piece. 

11 candy corn: 70 calories 

7 Hershey Kisses: 155 calories

York Peppermint Patty: 140 calories, 2.5 g fat

Marshmallow pumpkins (single size): 16 calories, 0 fat

Peanut M&M's (snack pouch): 90 calories, 5 g fat

3 Jolly ranchers: 70 calories, 0 fat

* Choose Dark chocolate over milk chocolate if you have the option.  Again, don't go overboard- remember MODERATION.  Some of these candies may be low in fat, but are full of sugar.

**Beware**  Sugar-Free candy is NOT necessarily healthy.  Sugar free chocolate is only slightly lower in calories, but is equal in the amount of fat (even containing more saturated fat in some candy), and has more cholesterol.  In some ways it's "healthier" for you to just eat the regular candy in moderation. 

Lastly, even though Snickers Minis sound like they wouldn't be too bad for you, they actually rank highest of all the mini-versions: 42.5 calories, and 2.25 grams of fat per piece.  And watch the Reese's PB Pumpkins.  They have 180 calories & 11 grams of fat!

Local Info:

**NEW** Prattville Ladies who are interested in getting together for a Powerbodyz workout-  meet at the Prattville YMCA on Thursdays at 8 AM.  I'm so proud of you all- you inspire me with your motivation!  Check out the picture they sent- my first official HBHL blog photo!  Thanks, ladies!!

Fitness/Wellness Lesson:

The power of relaxation (Savasana):  It's probably not very often that you give yourself permission to just lie quietly, be still, relax and just breathe.  Savasana- the final relaxation in yoga- is an opportunity for you to reduce muscle tension and to let go of any stress/tension that you might be dealing with.  At the end of a challenging yoga class it's the perfect way to integrate your mind, body, and spirit in a calm way before transitioning from class to your hectic day.  Savasana gives you the opportunity to disconnect from your worldly persona, your endless worries, and your to-do list, allowing you to just connect within yourself through your breath.  After a truly relaxing savasana, you should feel reenergized and ready to start (or finish) your day, with a renewed sense of calm- able to handle stressful situations more effectively.  Don't worry if you are not there yet!  It's definitely a work in progress and some weeks you can manage stress better than others.  Just know that savasana is there to give you the tools to effectively de-stress your life.  There is proper technique for savasana and it takes time to develop it.  If you've felt it's effects, you know what I'm talking about.  If you haven't, don't give up yet- it's just like downward dog... it takes a little practice before it becomes second nature to you.

Ideally, you should spend 5 minutes in savasana for every 30 minutes of yoga practice.  Unfortunately, with only 1 hour of yoga in most of the HBHL classes we only have time for 5 minutes of savasana.  So, we need to make it count!  Make sure you are still and present during those final moments of relaxation, to ensure you maximize the benefits of the final relaxation.  Also, I urge you to try to find 5 minutes each day for peaceful meditation.  Make it a priority, and it will pay huge dividends for your piece of mind...

Nutrition Lesson:

Understanding White Flour:  Did you know that when white flour is processed, it's stripped of all the natural vitamins and minerals found in it's original whole wheat grain? Yes!  A wheat berry is made up of three parts: the bran, endosperm, and the germ.  During processing, the high-fiber bran part and the vitamin & mineral packed germ is discarded (for animal feed!) leaving only the endosperm (the carbohydrate portion of the wheat berry).  90-98% of the critical nutrition is located in the germ and the bran, but that is not what is made into flour or the millions of products found on grocery shelves- pretzels, breads, crackers, etc.  Those products only contain the endosperm- basically the empty calories of the carbohydrate portion of the wheat berry.  But the package says there's more nutrition in those products than just carbohydrate!  That's because the white flour is "enriched" with synthetic vitamins and minerals... and to top it all off, many brands of bread actually ADD high fructose corn syrup to their products.  Well, I don't eat white bread- I eat wheat bread, so I'm okay, right? Not necessarily.  Going back to my very first lesson- you have to READ THE LABELS.  Just because it says, "wheat" does not mean that it's good for you.  Some wheat bread is actually made of white flour, with just a little bit of wheat flour thrown in so that they can put "wheat" on the label!    Not that it matters, since all white flour originates from a wheat berry- it's actually all considered "wheat".  The important thing to remember is that you read the label to find WHOLE GRAIN bread. 

Multi-grain bread is not always nutritious for you either.  If the multi-grain bread is made with whole grains, it's okay.  But if the label says enriched or refined grains, it's been depleted of all the natural vitamins and minerals, and it's best to find a whole grain version.  Check out this article for some more info on deciphering the types of grains in bread:

 What does multi-grain mean?

And here is another article that expands on my discussion and discusses the hazards of modern grains:

Deciphering modern grains

Lastly... if I haven't convinced you to make a conscious effort to limit the amount of white flour you eat, this fact might.  White flour is actually an insecticide- when white flour is shipped they don't take any extra precautions or add insecticides b/c the critters that get into the white flour die from consuming it.  Yet, tons of Americans eat pounds of refined white flour each month.  No wonder so many of us are sick from chronic diseases.

Make sure you read labels and understand how your food was created before serving it to your family.  Like always, moderation is the key and I'm not saying you have to completely remove all bleached, enriched, or refined white flour from your diet- that is extremely difficult, btw!!  I would just recommend that you read labels and ensure that a majority of the grains that you consume are WHOLE grains.

How are meatless Monday's going?  Did everyone master last week's challenge of eating at least 5 servings of fruits/veggies per day? This week's challenge:  I'd like you to try to eat 25% of your food raw.  That is, not cooked.  This can be salad items, nuts, fruit, etc.  Ideally, 50% of your daily food intake should be raw (more on that in another lesson) but we'll start with 25%.  Good luck!!

Have a wonderful week!

Namaste,

Jannell

HBHL- 23 Oct 2011

Healthy Body Healthy Lifers,


Thanks again to everyone for their support as the program expands and the newsletter morphs into my blog.  I hope you all have had the opportunity to check out the blog.  If you don't have a yahoo or google email address to log into my blog site, you can visit as a guest- but I might have to send a new invite every week.  Please let me know if you are unable to access it and I'll see what I can do.  Hopefully the blog will be up and running on a public domain shortly! Thank you for your patience.  If you have any comments/suggestions for me, please let me know.


Fitness/Wellness Lesson:


Did you know that after your workout your body continues to burn calories? YES!  After exercise your body continues to require oxygen, but at a rate higher than before you began the work out.  This process is called EPOC- Excess Post-exercise Oxygen Consumption.  Normally, it takes anywhere from 15 minutes to 48 hours for the body to fully recover to it's resting state, depending on the exercise.    And the latest research has shown that high intensity resistance exercise (i.e. Powerbodyz- which uses your own body weight as resistance) has a greater effect on EPOC than pure cardiovascular exercises.  


So- those Powerbodyz workouts can benefit you all day long!  One 20-30 minute workout can keep your body burning calories long after the workout is finished.  Even though the workouts are painful, they are great for toning and tightening our trouble spots, improving our cardiovascular fitness, and strengthening our bodies but more importantly they help our bodies burn calories (i.e. they aid in weight loss!) even while we are sitting in class, at carpool, or while grocery shopping later that day :)


If you'd like to read more about the science behind the EPOC concept check out this link:


EPOC

Nutrition Lesson:


Do you know how much sugar is in the soda you are drinking?  I was watching the Biggest Loser this week and heard that there are 17 teaspoons of sugar in ONE 20 oz orange soda.  REALLY?  Most sodas have up to 65 grams of sugar listed on their label- 65 grams of sugar equals about 17 teaspoons.  YES, in one drink.

Check out this website.  It is amazing how much sugar is in most popular sodas, energy drinks, and juices:

Sugary Drinks

Ok- so I'll just drink a DIET soda which has a lot less sugar, right?  Well, all of you that were with me week one know that we've already discussed what company's use to replace the missing sugar in diet drinks- CHEMICALS.  Mainly in the form of the sweetener aspartame, which has its own negative effects on the body.

If you'd like to read more about the possible dangers of aspartame, check out this article:

Aspartame

Am I telling you to absolutely avoid sugary sodas??  You need to make the right choices for your family, however, just remember MODERATION is the key and if you can slowly remove sugary sodas from your normal diet, you may find that you really don't miss them that much anymore.  You may find that staying hydrated with water or unsweetened teas makes you feel better and satisfies your thirst more than the sugary drinks.

Finally, just be aware of what your kids are drinking and the possible effects it might be having on their systems.  The sugar in sodas can be bad in large quantities, of course, but the phosphoric acid in carbonated beverages (diet or regular) is also potentially harmful to their digestive tracts- especially in very small children who have systems that are still maturing.   Phosphoric acid neutralizes the hydrochloric acid found in your stomach.  Hydrochloric acid is important because it aids in the digestion process and helps the body absorb calcium.  

Remember HBHL promotes a LIFESTYLE of healthy living.  No fad diets, no diet pills, no magic solutions.  Be educated, so that you can make informative choices for your family, and apply moderation to your eating/drinking habits :)


**This week's challenge:  Try to eat AT LEAST 5 servings of fruits/vegetables everyday.  Maybe that's a banana with breakfast (or a green smoothie with spinach and kale)... mid-morning snack of carrots and hummus...maybe a big salad for lunch... an apple for an afternoon snack... maybe a salad or steamed broccoli with dinner.  Also, try to expand your vegetable/fruit  choices- maybe try adding mangoes to your salad or smoothie, use spinach leaves for lettuce, or try figs in your salad :)


Have a wonderful week!
Namaste,
Jannell

HBHL- 16 Oct 2011

Healthy Body Healthy Lifers,

Welcome to my new blog!! It's obviously a work in progress, but I'm super excited about it's potential!  In the future I hope to figure out how to post videos on the site and have a link to all of the recipes.  Right now, it's a closed site. As it grows, eventually I'll continue to post my weekly blogs on an open blog, but only members will be able to access EVERYTHING else on a separate website.  Please continue to use healthybodylife@me.com for any type of communication with me- questions, etc.  But, feel free to post comments on the blog and have conversations amongst yourselves!  In fact, I encourage it :)  

As always, I am here to answer any questions.  Also, let me know if you have any feedback for me on how to make this program even better!  Thank you for all of your support as Healthy Body Healthy Life grows.  

Fitness/Wellness Lesson:

How many times have you been lying in bed trying to get to sleep, but you end up watching the clock rotate through every agonizing minute?  Sometimes it's extremely difficult for us to relax and allow our bodies to sink into a peaceful slumber.  Maybe your extra stressed about something or maybe it was something you ate (a future post will discuss how dairy and red meat can cause sleep problems!) or maybe you just flung yourself into bed after a busy day without allowing your body to smoothly transition into sleep.  Here are some tips for optimizing relaxation before bed:

1. Turn off anything with a screen at least 30 minutes prior to bedtime (I know it's hard!)

2. Eliminate any caffeinated drinks after 3 pm (preferably eliminate them all day!)

3. Try to go to bed at the same time each night.

4. Build a bedtime routine of quiet, meditative activities (reading, a relaxing bath/shower)

5. Try a gentle before bed yoga practice.

Check out the link below for a relaxing yoga routine that will help you sleep: 

          Bed Time Yoga

You can also start your day with a few basic yoga moves. Before rising out of bed, bring your knees into your chest and rock side to side.  Hold just your right knee into your chest (with your left leg flat on the bed) and take 5 deep breaths.  Switch legs and repeat.

Nutrition Lesson:   

Continuing with our discussion on superfoods, this week we are going to discuss three of my favorites:  Nuts, Berries, & Avocados.

Nuts are a type of food you could practically consider a vitamin.  Most nuts contain health-enhancing oils that benefit cardiovascular health and prevent heart disease.  Eating nuts daily can lower your risk of coronary artery disease and heart attack.  Nuts contain Omega-3s, they regulate blood lipids and glucose, and can help prevent diabetes.

Berries are high in phytonutrients and have anti-cancer properties.  Blueberries, raspberries, and blackberries can improve vision, cleanse your blood and kidneys, and enhance your immune system.  While berries do contain carbohydrates (in the form of fruit sugar) they are highly beneficial to your health and a necessary part of your diet.

Avocados are not only delicious (yes I'm from California where they literally grow on neighborhood trees!) but so good for you!  They contain a variety of phytonutrients and are very rich in healthy oils.  They are high in calories, so eat them in moderation, but definitely consider adding them to your diet if you don't already.

Also, with the holidays approaching there are plenty of superfoods to include in your holiday meals.  Check out the article below to find out which ones are holiday savvy:
     
          Holiday meal superfoods

Have a wonderful week! 

Namaste,

Jannell

HBHL- 10 Oct 2011

This week we are discussing treadmill workouts, preservatives, and supplements!

Fitness/Wellness Lesson:

For slim and toned legs, follow this treadmill (or just outdoor run with a timer) workout.  This workout should be done for a minimum of 30 minutes, preferably 45 minutes.  It's not a TABATA workout because here you are doing more rest than high intensity work.  It's an endurance workout and can be used for slimming and toning your legs.  It's a much better workout than just spending 45 minutes on the treadmill or elliptical at a low intensity.

New Treadmill Interval Workout (30 minute minimum):

Perform a 5 minute warm up.  Start by walking and then gradually increase your intensity.  Spend 20 seconds sprinting, 40 seconds at a lower intensity run.  Choose the setting that is right for you, but make sure that you are challenging yourself!  The goal is to workout hard for those 20 seconds- you should be close to out of breath.  Continue alternating b/w the 20 seconds of intense running and 40 seconds and low intensity running.  Perform a 5 minute cool down at the end.

Nutrition Lesson:

Continuing with our discussion on label reading, this week we will discuss preservatives, as well as different types of vitamins and supplements for your diet.  These two are tightly linked because almost all supplements and vitamins contain some type of preservative and it's important to know which unhealthy chemical ingredients to look for when choosing your supplements.

Preservatives:  

Make sure you read labels!  Not just for your food, but your vitamins and supplements too.  There are tons of chemical additives that can be dangerous so read the labels and understand what you are ingesting.  Just because the product is a "vitamin" does not automatically mean it's good for you.

Here is an article discussing the dangers of Sodium benzoate:

Dangers of sodium benzoate 

This article details titanium dioxide, which is a common ingredient in mainstream vitamins:

Dangers of titanium dioxide

Remember to always read your food/vitamin labels.  With food, just because something says it's fat free, doesn't necessarily mean that it's better for you.  When a company subtracts the FAT from an item, it has to replace the fat (which gives the product flavor and texture) with something else and the majority of the time it's replaced by chemical ingredients.  For example- cream cheese.  Regular cream cheese lists only 8 ingredients while the fat free version has 15- almost twice as many!  In many instances the low-fat version is a better choice b/c it is lower in fat AND is usually free of excess chemicals.  Just make sure you READ the labels and understand what you are choosing for your family.

Supplements: 

If you eat a diet that contains 50% raw foods, you should get the majority of your nutrients in your normal diet.  However, I do recommend a daily vitamin and then supplements for your morning shake.  AND if you are exercising (like all HBHL members are!) you need to make sure you have the proper nutrients because nutrition and exercise go hand in hand.  Check out the following article:

Nutrition + Exercise

One thing to remember is that nutritional supplements and vitamins are not a magic solution for your health.  Some people think they can smoke, drink heavily, eat unhealthy, not exercise, and then just supplement their diet to make up for their own bad habits.  That is not true!  A vitamin definitely does not excuse you from eating unhealthy and not exercising.  Eating healthy, fresh produce, fruits, vegetables, nuts and seeds is most important.  With the proper nutritional supplements and a healthy diet, you can maximize your health benefits and actually prevent disease. 

Daily Vitamins:  You can take a daily vitamin in pill or powder form- depending on your preference.  Wellness Resources has all natural vitamins and supplements and Drink Your Vitamins has powder versions that are great.  I also recommend the Vitamin Code brand of vitamins that you can find at your local health store.

Healthy oils (this gives you a daily dose of your Omega 3s): from Avocados, extra virgin coconut oil, nuts, flax seed (which can be added to smoothies or your meals as well!)

Super foods: chlorella, spirulina, sea vegetables, broccoli sprouts, wheat grass, and other types of greens powders.  I use Amazing Grass, Greens Plus Organics, Omega Greens versions or Berry Green by New Chapter & Emerald Balance.  Just read the labels and make sure there are not any chemical additives.

Acai Berry:  I like the Sambazon brand.  This powder can also be added to smoothies.  Other berries are great too- blueberries, raspberries, blackberries.  Massive quantities of berries are great for adding anti-oxidants into your diet.

Probiotic:  I definitely recommend taking a daily probiotic.  Most super green powders will include probiotics (and some vitamins do too), but if yours doesn't, make sure you add probiotics either as a powder (into your smoothie) or as a pill (but make sure there aren't any chemical preservatives).  Most probiotics need to be kept refrigerated.  If yours doesn't, it may have chemicals in it!

Sea Salt: Very important! I like the Himalayan Crystal Salt from Transition Nutrition

If you don't do morning smoothies, I recommend taking Blue Bonnet "Super Earth Multi-nutrient Formula"  or the Vitamin Code brand of vitamins.  They are whole food based multi-vitamins and multi-minerals.  They contain most of the super foods that would be included in the super food supplement you add to your daily shakes.  It's especially nice to have these on hand when you are traveling and missing out on your daily shakes!

As always, let me know if you have any questions! And by all means, use the brands you are familiar with- these are just my suggestions.  Do your own research and figure out what is best for your family and your particular health condition.  But PLEASE read the label and make sure you know what you are ingesting :)

WEEKLY CHALLENGE:  Try to eat AT LEAST one vegetarian meal each week if you are transitioning to a healthier diet- maybe MEATLESS MONDAYS?  Otherwise, the goal is to eat 3+ meals per week where a majority of the meal is plant based.  

Have a wonderful day! 

Namaste,

Jannell

HBHL- 2 Oct 2011

Great stuff this week on interval training, some great food documentary recommendations, and an awesome super foods chart! 

Fitness/Wellness Lesson:

We've been doing the Powerbodyz workouts for almost a month now.  I'm hoping some of you are already noticing the benefits!  The short bursts of intense interval training burn more calories than steady-state cardio workouts.  It's less than 30 minutes of intense activity, and the benefits are exponentially greater (as far as cardiovascular fitness and calorie burn, to name a few)!  So... you could spend 45 minutes to an hour on the stair master/elliptical machine on Thurs... OR spend 30 minutes doing Power Bodyz in the morning!   Now, you do have to work intensely during those short intervals... As I've mentioned during the workout- if you aren't out of breath and sweating, your not working hard enough!  

How does it work exactly?  Power Bodyz gets your heart pumping and your metabolism firing.  You'll build lean muscle mass which will help you continue burning calories throughout the day.  2-3 Powerbodyz workouts per week, using just your own body weight and performed ANYWHERE- will get you RESULTS!  So, keep up the great work and just think of the extra calories your burning all day long after those intense workouts :)

Nutrition Lesson:

I know I mentioned we'd discuss supplements this week, but I'm building a great lesson for you and it's not completed yet.  More to follow... hopefully I'll get the info out to you next week.  Instead, I've got some great information for you on the health benefits of plant based diets.  If there is anything in particular you'd like me to discuss in the future, please let me know and I'll do my best to accommodate your requests :)

As always, any of the information I provide is to help you along your health/wellness journey.  There are always two sides to every coin, so use the information and resources to continue your own research so that you can make the right choices for yourself and for your family.  As far as nutrition goes, I HIGHLY recommend that you broaden your education by watching two very informative documentaries. They aren't perfect, but they bring up a lot of good information and will get you thinking about the way you eat- especially in regard to the food industry itself.  Both are available on Netflix, or you can view the trailers at the following websites:

Forks over Knives:  http://www.forksoverknives.com/

This documentary describes how plant based diets can actually prevent cancer and other diseases.  There is a lot of scientific evidence to back it up.  I'm not saying that you have to adopt a vegetarian or vegan lifestyle, just think about the message, and try to commit to eating at least 3 "meatless" meals per week, to expand your food palette and increase your fresh fruit and veggie intake!

Food Inc: http://www.foodincmovie.com/

I've also included a terrific chart that lists the health benefits of multiple whole and healthy foods.  It works together with the message from these documentaries:  plant based diets act as medicines for your body, as opposed to animal based products.  As the Chinese Proverb says, " He that takes medicine and neglects diet, wastes the skills of the physicians."

This chart is awesome! 

Apples	Protects your heart	Prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	Kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	Saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	Aids digestion	Shields against Alzheimer's
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	Prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	Prevents constipation	Combats cancer	Helps stops strokes	Aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates  Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	Prevents constipation	Boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	Boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	Boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Wheat bran	Combats Colon Cancer	Prevents constipation	Lowers cholesterol	Helps stops strokes	Improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

Have a wonderful night! 

Namaste,

Jannell