Lifestyle

Best Protein Sources in Food

Plant Protein

(From Highest to Lowest)

SPIRULINA King of plant based protein
GRAINS Quinoa
LEGUMES Dried beans, peas and lentils of all types.
NUTS All unsalted varieties of nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, walnuts.
SEEDS Chia seeds, Hemp seeds, Pumpkin seeds, sesame seeds, sunflower seeds.
SOY Processed soy products such as soy protein, tofu, soy yogurt, soy “meat” alternatives.

Animal Protein

(From Highest to Lowest)

BEEF Lean cuts of beef: brisket, chuck arm, flank steak, bottom round, eye of the round, top round, sirloin, tenderloin, tip roast, top loin.
DAIRY Cheese, cottage cheese, milk, yogurt.
EGGS Chicken eggs are the most common but also duck eggs and turkey eggs
FISH A variety of fish, including cod, mackerel, salmon, snapper, trout
LAMB Lean cuts of lamb: blade chop, fore shank, leg roast (shank half), loin chop, sirloin roast.
POULTRY Skinless chicken or turkey.
SEAFOOD Clams, crab, lobster, oysters, scallops, shrimp.
VEAL Arm steak, blade steak, cutlet, loin chop, rib roast, sirloin chop.

The Environmental Working Group’s 2020 Clean Fifteen List

The fruit and veggies with the least pesticide residues

1. Avocados

2. Sweet Corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet Peas
(frozen)

7. Eggplants

8. Asparagus

9. Cauliflower

10. Cantaloupes

11. Broccoli

12. Mushrooms

13. Cabbage

14. Honeydew Melon

15. Kiwi

1. Avocados

2. Sweet Corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet Peas
(frozen)

7. Eggplants

8. Asparagus

9. Cauliflower

10. Cantaloupes

11. Broccoli

12. Mushrooms

13. Cabbage

14. Honeydew Melon

15. Kiwi

* A small amount of sweet corn, papaya and summer squash sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

Less than 2% of avocados and sweet corn samples showed any detectable pesticides.

Almost 70% of Clean Fifteen samples had no pesticide residues.

Healthy Eating Plate

Healthy Eating Plate

VEGETABLES

The more veggies and the greater the variety – the better. Eat vegetables from every color: white, yellow, orange, red, purple, blue and green.

PROTEINS

Chose grass fed, hormone free, antibiotic free meat and eggs. Choose small fish over bigger fish (lower toxic load), Add vegetarian proteins (beans, lentils, legumes, raw nuts). Limit red meat. Avoid all processed meat, like cold cuts and bacon.

LOW GI CARBOHYDRATES

Always choose WHOLE grains (Brown, red and wild rice, quinoa, buckwheat, millet). Avoid refined grains (white bread and white pasta).

FRUITS

Eat fruits from every variety and every color.

WATER

Drink plenty of water daily. Avoid all soft drinks, sugary drinks and fruit juices. Limit freshly squeezed fruit juices to very small amounts.

COLD PRESSED OILS

Use only cold pressed, natural oils (extra virgin olive oil, extra virgin coconut oil, avocado oil). Grass-Fed butter or ghee in small amounts. Avoid all processed oils (canola oil, corn oil, safflower oil, sunflower oil, palm oil).

MY LIST OF 20 HEALTHY SWAPS

INSTEAD OF THIS IS THERE A HEALTHIER WAY OF CONSUMING IT…? HEALTHIER ALTERNATIVE WHY?
Peanut butter $Choose peanut butter, without any added sugar or any other additive $Almond butter or cashew nut butter $Almonds contain less saturated fats than peanuts. Always choose without added sugar or additives
Fruit yogurt $Read the labels, avoid the one’s with lots of sugar (which is rare) $Natural yogurt with added fresh fruits (and raw honey) $Fruits yogurts usually have huge amounts of sugar. Don’t be fooled by the label “fat-free”, as those usually contain even more sugar.
French fries /
potatoes
$Baked potatoes instead of French fries $Baked sweet potatoes $Sweat potatoes have higher amounts of vitamin A, vitamin C and fewer calories
Cow’s milk $Choose organic milk to avoid added antibiotics and hormones $Goat milk $Goat milk has lesser lactose, lower sodium, smaller and easy to digest fats.
White Sugar $There is no healthy way of consuming white sugar! $Raw honey, dates, coconut sugar, maple syrup, mashed bananas, cinnamon, stevia $White sugar should be eliminated from any diet, replace with healthier natural alternatives
Jam $Homemade jam $Smashed fresh fruits $Commercial jam are loaded with sugar
Sugary snacks $Dark chocolate in small amounts, the darker, the better $Nuts, seeds, fresh fruits $Don’t get your children used to eat sugary food, the more they eat it, the more they will grave it.
Mayonnaise $Homemade mayonnaise using olive oil, avocado oil or coconut oil* $Hummus, natural yogurt or smashed avocado $Mayonnaise is high in refined, processed vegetable oils
Soy sauce $Low-sodium, organic soy sauce $Tamari, Coconut Amino sauce $Soy sauce is loaded with sodium
Ketchup $Limit amounts to 1 teaspoon $Tomato sauce or mustard $Ketchup is full of sugar and artificial ingredients
Sugary cereals $Avoid all cereal with added sugar, make sure to read the labels $Oatmeal; prepare with lots of seeds and some fresh fruit $Oats are high in fiber and lower in sugar than commercially bought (instead of brought) cereal
Canola oil $Stay away from all refined vegetable oils, they are highly inflammatory $Extra Virgin, Coconut oil, Avocado oil, Olive oil $Fat is essential to a healthy diet, but it needs to be the right fat.
Margarine $To avoid completely $Butter (or ghee) from grass-fed cows $Margarine is an artificial product that contains industrial, highly processed fats
Fruit juice $Fresh pressed juice in small amounts $Whole fruits $Fruit juices have a high content of sugar, without the beneficial fibers of the actual fruit
Ice cream $Homemade is always best, because you know exactly what goes in $Blended frozen banana $Blend frozen bananas in a high speed blender and the consistency will be like ice cream
Microwave Popcorn $Prepare popcorn in a pan with coconut oil or avocado oil $Buy plain, organic popcorn kernels to prepare your own popcorn $The microwavable bags are coated with chemicals and butter flavor used in an artificial, unhealthy substitute
White rice $Basmati rice is a better white rice option $Brown rice, wild rice, red rice $White rice is stripped from its nutrients
Mashed potatoes $Homemade mashed potatoes with fresh ingredients $Pumpkin mash, sweet potato mash, cauliflower mash $Pumpkin, sweat potatoes and cauliflower are more nutrient dense than white potato
Wheat pasta $Instead of only wheat paste, add more variety $Quinoa pasta, chia pasta $Quinoa pasta is more nutrient dense and you can often find a gluten-free version
Plastic containers
& bottles
$Never put hot food in plastic and never heat plastic $Glass containers and glass (or metal) bottle $Plastic container and bottle leak chemicals in the food, especially if the plastic has scratches or is in high temperature

Best Calcium Sources in Food (Excluding Dairy)

From Highest to Lowest

1. Sardines

2. Edamame beans

3. Firm organic Tofu

4. Collard Greens

5. Salmon

6. Black strap molasses

7. Spinach

8. White beans

9. Kale

10. Okra

11. Beet Greens

12. Pak Choi

13. Rainbow trout

14. Cruciferous vegetables

15. Sesame seeds and
tahini (sesame seed paste)

16. Kelp

Rainbow of Health

WHITE & BROWN

FRUITS

  • Coconuts
  • Pears
  • White nectarines
  • White peaches

VEGETABLES

  • White Cabbage
  • Cauliflower
  • Garlic
  • Jicama
  • Mushrooms
  • Onions
  • Radish
  • Sauerkraut
  • Shallots
  • Turnip

BENEFITS

  • Anti-cancer
  • Anti-bacteria
  • Anti-inflammatory
  • Cell protection
  • Gastrointestinal Health
  • Heart Health
  • Hormone Health
  • Liver Health

YELLOW & ORANGE

FRUITS

  • Apricots
  • Bananas
  • Cantaloupe
  • Lemon
  • Nectarines
  • Oranges
  • Papaya
  • Peaches
  • Pineapple

VEGETABLES

  • Carrots
  • Sweet Potatoes
  • Squash
  • Yellow & Red Peppers
  • Pumpkin

BENEFITS

  • Anti-cancer
  • Anti-inflammatory
  • Cell protection
  • Heart Health
  • Skin Health

RED

FRUITS

  • Cherries
  • Cranberries
  • Red Apples
  • Goji berries
  • Red Grapes
  • Pomegranate
  • Raspberries
  • Strawberries
  • Watermelon

VEGETABLES

  • Beets
  • Radishes
  • Red peppers
  • Red onions
  • Rhubard
  • Tomatoes

BENEFITS

  • Anti-cancer
  • Anti-inflammatory
  • Cell protection
  • Heart Health
  • Hormone Health
  • Liver Health
  • Gastrointestinal Health

BLUE & PURPLE

FRUITS

  • Blackberries
  • Blueberries
  • Plums
  • Prunes
  • Purple Grapes

VEGETABLES

  • Purple Asparagus
  • Purple Cabbage
  • Purple Cauliflower
  • Purple Sweet Potato
  • Purple onion
  • Eggplant

BENEFITS

  • Anti-cancer
  • Anti-inflammatory
  • Cell protection
  • Cognitive Health
  • Heart Health
  • Liver Health

GREEN

FRUITS

  • Avocados
  • Figs
  • Green apples
  • Green pears
  • Honeydew
  • Olives

VEGETABLES

  • Artichokes
  • Arugula
  • Asparagus
  • Broccoli
  • Brussel Sprouts
  • Celery
  • Collard Greens
  • Cucumber
  • Green Beans
  • Spinach
  • Kale
  • Bok Choy
  • Lettuce
  • Chard
  • Peas
  • Zucchini

BENEFITS

  • Anti-cancer
  • Anti-inflammatory
  • Brain Health
  • Cell protection
  • Heart Health
  • Hormone Health
  • Liver Health
  • Gastrointestinal Health
  • Urinary Tract Health
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