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Foods High in Vitamin A

Vitamin A – good for vision, helps fight viruses

  • Calf liver, sweet potato, carrots, spinach, kale, collard greens,  turnip greens, swiss chard, winter squash, mustard greens.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)


Foods High in Potassium

Potassium – helps reduce blood pressure (hypertension). Also known as the anti-salt. Helps maintain natural electrolyte balance.

  • Swiss chard, Avocados, sweet potatoes, yams, spinach, papaya, and most fruits are excellent sources. Sunflower seeds and almonds contain almost twice the level of potassium as bananas.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)


Foods High in Omega 3

Omega 3 – reduce inflammation, slows down cancer growth, reduce metabolic syndrome, prevent excessive blood clotting.

  • Flax seeds, walnuts, sardines, salmon, halibut, scallops, shrimp, tuna.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)

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Foods High in Manganese

Manganese – strong bones (reduces risk of osteoporosis)

  • Spelt, brown rice, spinach, pineapple, pumpkin seeds.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)


Foods High in Magnesium

Magnesium– strengthen bones (reduces risk of osteoporosis), improves blood circulation, relaxes nerves and muscles.

  • Pumpkin seeds, spinach, swiss chard, sesame seeds, halibut, sunflower seeds, cashews, almonds.

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)


Foods High in Calcium

Calcium – strong bones (reduces risk of osteoporosis)

  • Dried Savory (herb; 213% RDA per 100g)
  • Parmesan cheese (138% RDA per 100g)
  • Sesame Seeds (99%)
  • Sesame Butter (43%)
  • Whole Milk or Skim Milk (31%)
  • Romano cheese (30% RDA)
  • Gruyere Cheese (28%)
  • Almonds (27% RDA)
  • Flax Seeds (26%)
  • Mozerella, Swiss, Cheddar, Hard Goat, Provolone cheese (21%)
  • Raw Turnip (19%)
  • Yogurt (18%)
  • Brazil Nuts (16%)
  • Dandelion Greens (10%)
  • Kale (9%)
  • Herring (7%)
  • Mustard Greens (6%)
  • Collard Greens (5%)

Complete list of Essential Vitamins and Minerals

(source: Healthaliciousness.com and WHFoods.com)


1. Lack of Cooking Time (laziness, motivation)

With practice, however, I believe everyone learns how to surpass this limiting factor. You will learn what foods you like the most, get used to knowing where to buy them, how long they keep, what you can make with them, and how you can save time by eating leftovers and cooking bigger meals.

2. Overcoming Social Awkwardness (fear of not fitting in)

“What are you doing ordering a salad, dude?”

“Why are you not eating your crutons?”

“How come you’re not eating your bun?”

“What’s wrong with normal salt?”

“Let’s go get a burger! Oh wait, you can’t have carbs, HAHAHA!”


I think what we need to understand is this way of eating is actually NORMAL. That what everybody else is doing is WEIRD. Cooking frozen dinners in the microwave and eating Subway and McDonald’s everyday is AWKWARD and stupid. We’ve been far too over-conditioned to eating unhealthy and it’s become “the norm” and this is SAD.

The thing we have to be careful of, however, is telling people that what they are doing is wrong, stupid, dumb, etc. in order to defend our way of life. Or to start going off on this dull rant about what they are eating is so unhealthy or bad for them or their children or the environment. What we need to do, I think, is MOVE BEYOND THE FOOD. To not make it awkward, to not have it be the topic of conversation every day. It might take your friends/family YEARS to get used to in and finally stop picking on you about it, but that’s fine. Let them.

They key is NOT lecturing them, and NOT letting it get to you. Figure out a way to become INDIFFERENT. Do not care! Be APATHETIC. Move on. Change the subject, change the subject, change the subject. And if all else fails, yell at them once: telling them to leave you alone! Stop criticizing you and tell them to worry about themselves instead.

It’s like politics, but every day you bring your lunch to work you are wearing your “I voted” sticker on your shirt along with who you voted for. But when politics do come up when you are having lunch with a friend – as you might already know by now – most times it’s a good idea to just drop it. Don’t let it go there, because sometimes even if you are the best of friends the conversation becomes awkward, you can’t keep your cool, and you begin to question why you are friends at all. NOT GOOD.


How to Cure Bad Breath Naturally…

After meals and throughout the day:
—-flossing with regular floss or a floss pick
—-most popular: drop of peppermint oil (also aids in digestion), or mint oil
—-mint leaves (grow your own), whole cloves, cardamom seeds, fennel seeds (helps resolve digestive problems while providing a fresh scent and acting as an antibacterial. Fennel dose: 1 1/2 teaspoons throughout the day) fennel link 1, fennel link 2
—-parsley, cilantro, rosemary, basil, thyme, sage, bean sprouts, coriander, adding cinnamon to meals

-green tea, clove, ginger, nutmeg, cinnamon, peppermint, anise teas
-water: it is known that being dehydrated (dry mouth) contributes to bad breath
-fruits/vegetables – contain enzymes that can kill bacteria/germs in the mouth (especially berries)
-yogurt – has healthy bacteria for your gut

-chlorophyl caps/tabs
-vitamin c

(brushing carefully)
-add mint oil (optional)
-add myrrh powder (optional)
-with a cup of ACV (apple cider vinegar) + teaspoon of cinnamon
-hydrogen peroxide
– salt water
(tongue scraper)

Foods to avoid that are bad for you and known to cause bad breath:

Foods that are good for you, but are known to cause halitosis (bad breath):


List of High Fructose Fruits

If you find that you are sensitive to fructose or if you are fighting to lose those last few pounds to maintain a lean body, then you’ll want to start strategically limiting your intake of high fructose fruits and consume fruits with low-to-medium levels of fructose in moderation.

Fruits with higher than 4 grams of fructose are considered high. Common high fructose fruits include all dried fruits, grapes, apples, pears, cherries, pomegranate, kiwi and blackberries. Consume fresh, low-fructose whole fruit in moderation. Low fructose fruits include: strawberries, bananas, cantaloupe, pineapple, peaches, grapefruit, limes and lemons, avocados and tomatoes, apricots, mangos, and plums.

List of High Fructose Fruits*

Fruits and Fruit Juices Highest in Fructose:
Raisins, seedless – 1 cup, packed – 48.97g
Figs, dried – 1 cup – 34.17g
Dates, deglet noor – 1 cup, chopped – 28.75g
Prunes (dried plums) – 1 cup, pitted – 21.66
Peaches, dried – 1 cup, halves – 21.58g
Grape Juice, unsweetened – 1 cup – 18.62g
Apricots, dried – 1 cup, halves – 16.21g
Pomegranate juice – 1 cup – 15.86g
Jackfruit – 1 cup, sliced – 15.16g
Sapote, mamey – 1 cup pieces – 13.40g
Grapes, red or green – 1 cup – 12.28g
Bananas – 1 cup, mashed – 10.91g

Cranberries, dried, sweetened – 0.25 cup – 10.78g
Cherimoya – 1 cup pieces – 10.05g
Pineapple juice, unsweetened – 1 cup – 9.52g
Persimmons – 1 fruit (2-1/2″ diameter) – 9.34g
Pears – 1 cup slices – 8.99g
Kiwi – 1 cup, sliced – 7.83g
Mangos – 1 cup pieces – 7.72g
Cherries – 1 cup, with pits – 7.41g
Apples, with skin – 1 cup – 7.38g (6.63g without)
Blueberries – 1 cup – 7.36g
Feijoa – 1 cup pureed – 7.17g
Grapefruit juice – 1 cup – 7.16g
Orange Juice – 1 cup – 5.55g

List of Low Fructose Fruits*

Fresh Fruits and Fruit Juices Lowest in Fructose:
Papayas – 1 cup 1″ pieces – 5.41g
Watermelon – 1 cup, balls – 5.17g
Plums – 1 cup sliced – 5.07g
Honeydew – 1 cup – 5.03g
Tangerines (mandarin oranges) – 1 cup – 4.68g
Abiyuch – 0.5 cup – 4.33g
Grapefruit – 1 cup – 4.07g
Currants – 1 cup – 3.95g
Oranges, navel – 1 cup – 3.71g
Strawberries – 1 cup, halves – 3.71g
Pineapple – 1 cup chunks – 3.50g
Blackberries – 1 cup – 3.46g
Cantaloupe – 1 cup – 3.31g
Raspberries – 1 cup – 2.89g
Lemon juice – 1 cup – 2.68g
Peaches – 1 cup slices – 2.36g
Nectarines – 1 cup slices – 1.96g
Lime juice – 1 cup – 1.48g
Apricots – 1 cup halves – 1.46g
Clementines – 1 fruit – 1.21g
Plantains, green, fried – 1 cup – 0.78g
Cranberries – 1 cup chopped – 0.74g
Avocados – 1 cup – 0.18g

*All measures are for one serving.

Why Fructose Matters if you have Gout

The reason fructose should be limited in relation to gout is because it increases the level of uric acid in the body. The ideal range for uric acid is between 3 to 5.5 mg per dl, and to keep levels below that I would recommend you target fructose intake to 15 – 25 grams or less per day. In practical terms, 1 cup of watermelon balls equals 5.17 grams of fructose, or BELOW the target range.

Why Fruit Juice Should be Limited, or Avoided

The extra ingredients manufacturers add to these drinks act as preservatives and flavor additives, but can be compromising to your health. Potential unwanted problems include: insulin spikes, canker sores, and simply excess sugar which may increase your risk of cancer. Big Agra often fortifies these drinks with Vitamin C (ascorbic acid), calcium, and Vitamin D. What are the quality and standards behind fortification? Squeezing your own fresh fruit avoids these issues and is a safe alternative to consuming fruit juices with preservatives and added ingredients.


National Nutrient Database for Standard Reference Release 28

Other articles you might like: a list of the healthiest sources of carbs  and the Top 15 Myths About Health


Top 15 Myths About Health

Truth is often stranger than fiction. See these “strange” but true truths below…

  1. You should not wear sunscreen, it contains toxins and blocks the good UV rays that help you produce vitamin D.
  2. Getting sun in your eyes is good for you and can reduce your risk of developing cancer. Take your sunglasses off when you are outside for a bit.
  3. Fat does not makes you fat, it is your body’s primary source of fuel. Excess glucose/insulin/blood sugar (refined carbohydrates) make you fat and sick.
  4. Red meat does not cause cancer. Statins do.

  5. Running long distances is bad for your body and heart. Choose sprintwork and lifting heavy weights safely.
  6. Taking a multivitamin is a bad idea. Instead, choose high quality supplements that you specifically need, and in the amounts that are necessary.
  7. Grains should be eliminated from your diet. Wheat contains a protein called gluten, which is hard to digest for most people and can be harmful to your body. This should no longer be a staple of your diet nor should have any sort of presence in your meals.
  8. Veganism and vegetarianism are not the healthiest diets. Vitamin B12 (prevents Alzheimers, MS, mental illness, cardiovascular disease, etc.) can only be found in Animal products.
  9. Raspberry keytones are a scam and will not help you lose weight. Sorry Dr. Oz, but you should be ashamed of yourself.
  10. “Cardio” doesn’t actually exist. By doing “cardio” you are essentially not making effective use of your time, and it can be dangerous to your health because you have a high risk of injury. It is not the best way to lose weight and tone your body (see #5).
  11. You should not reduce or eliminate your salt intake. Eat 10g of high-quality salt every day.
  12. Butter contains lots of good vitamins and can help you lose weight. It will not make you fat and is not bad for your cholesterol. Choose grass fed butter only.
  13. Eating cholesterol and having high cholesterol does not cause heart disease. If you eat more cholesterol, your body just produces less. Heart disease is mainly caused by bodily inflammation from grains (see #7).
  14. Acid reflux and heartburn are NOT caused by too much stomach acid. On the contrary, it is usually caused by  low levels of stomach acid (HCL), provoked by certain problem foods, or due to a deficient esophagus opening (or some combination of the three) . Instead of running to take tums or Percaset, choose to: (a) remove/reduce these problem foods, (b) supplement with HCL acid, and/or (c) take activated charcoal instead of tums if A and B are not enough.
  15. You were designed to stand 8 hours a day and be barefoot. Wearing shoes and sitting 8-17 hours a day will literally take YEARS away from your life.
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