GREENS

help weight management, prevent cancer & heart disease and lower risk of diabetes

CALCIUM: Promotes bone health

POTASSIUM: Improves blood pressure

MAGNESIUM: Helps with chronic pain, fatigue and insomnia

VITAMIN A: Improves eye health, skin and fights infection

VITAMIN C: Aids with iron absorption

VITAMIN B-6: Converts food into energy, meaning it improves your metabolism. It also improves the health of your Hair, Skin, Liver and Eyes

ADD any of THESE TO YOUR DIET:

Kale 1 cup:

  • Calories (33)
  • Potassium (329 mg)
  • Protein (2.9 g)
  • Vitamin A (133%)- Fight Infection, Healthy Skin & Eyes
  • Vitamin C (134%)- Aids in Iron Absorption, Healthy Skin & Teeth
  • Vitamin B-6 (10%)
  • Calcium (10%)
  • Magnesium (7%)

Watercress 1 cup:

  • Calories (4)
  • Potassium (112 mg)
  • Vitamin C (24%)
  • Vitamin A (21%)
  • Calcium (4%)

Spinach 1 cup:

  • Calories (7)
  • Potassium (167 mg)
  • Vitamin A (56%)- Fight Infection, Healthy Skin & Eyes
  • Vitamin C (14%)
  • Magnesium (6%)

Beet Greens 1 cup:

  • Calories (59)
  • Potassium (442 mg)
  • Dietary Fiber (3.8 g)- Lower Cholesterol, Aids Digestion
  • Protein (2.2 g)
  • Vitamin C (11%)
  • Magnesium (7%)

Chinese Cabbage 1 cup:

  • Calories (9)
  • Potassium (176 mg)
  • Protein (1.1 g)
  • Vitamin A (62%)- Fight Infection, Healthy Skin & Eyes
  • Vitamin C (52%)
  • Calcium (7%)

Vegetables

Reduce risk of heart disease, heart attack and stroke, lower blood pressure, decrease bone loss

POTASSIUM: Improves Blood Pressure

DIETARY FIBER: Reduces Cholesterol, Curbs Apetite And Reduces Sugar Cravings

VITAMIN A: Improves Eye Health, Skin And Fights Infection

VITAMIN C: Aids In Iron Absorption, Improves Skin And Teeth

MAGNESIUM: Increases your energy, calms your nerves and anxiety, relieves constipation, prevents migranes, helps prevent osteoporosis.

add any of these to your diet

Beets 1 cup:

  • Calories (59)
  • Potassium (442 mg)
  • Dietary Fiber (3.8 g)- Lower Cholesterol, Aids in Digestion
  • Protein (2.2 g)
  • Vitamin C (11%)
  • Magnesium (7%)

Broccoli 148g:

  • Calories (50)
  • Potassium (468 mg)
  • Dietary Fiber (3.8g)- Lower Cholesterol, Aids in Digestion
  • Protein (4.2g)- Lasting Energy
  • Vitamin C (220%)- Healthy Skin & Teeth
  • Vitamin A (18%)
  • Vitamin B-6 (15%)

Brussels Sprouts 1 cup:

  • Calories (38)
  • Potassium (342 mg)
  • Dietary Fiber (3.3 g)- Lower Cholesterol, Aids in Digestion
  • Protein (3 g)- Lasting Energy
  • Vitamin C (124%)- Healthy Skin & Teeth
  • Vitamin A (13%)
  • Vitamin B-6 (10%)
  • Magnesium (5%)
  • Iron (6%)

Carrot 1 medium carrot:

  • Calories (25)
  • Potassium (195 mg)
  • Dietary Fiber (1.7 g)- Lower Cholesterol, Aids in Digestion
  • Vitamin A (203%)- Fight Infection, Healthy Skin & Eyes
  • Vitamin C (6%)

Cauliflower 1 Medium Head

  • Calories (146)
  • Potassium (1,758 mg)- Boost Metabolism
  • Dietary Fiber (12 g)- Lower Cholesterol, Aids in Digestion
  • Protein (11 g)- Lasting Energy
  • Vitamin C (472%)- Healthy Skin & Teeth
  • Vitamin B-6 (55%)- Balances Hormones
  • Magnesium (22%)- Improves Mental Health

Red Bell Pepper 1 medium pepper:

  • Calories (37)
  • Potassium (251 mg)
  • Dietary Fiber (2.5g)
  • Protein (1.2g)
  • Vitamin C (253%)- Healthy Skin & Teeth
  • Vitamin A (74%)- Fights Infection, Healthy Skin & Eyes
  • Vitamin B-6 (15%)

Sweet Potato 1 cup:

  • Calories (114)
  • Potassium (448 mg)
  • Dietary Fiber (4g)- Lower Cholesterol, Aids in Digestion
  • Protein (2.1g)
  • Vitamin A (337%)- Fight Infection, Healthy Skin & Eyes
  • Vitamin B-6 (15%)

HEALTHY NUTS

Nutritional Values Based on raw, unsalted nuts

  • Antioxidants: Fight off cancer and free radicals
  • Monounsaturated fat: Improves heart health
  • Vitamin E: Improves skin
  • Protein: Provides lasting energy
  • Fiber: Lowers cholesterol, improves heart health and digestive system
  • Iron: Supplies oxygen to blood cells
  • Zinc: Reduces stress, improves immune system and digestive system
  • Calcium: Improves bone health
  • Potassium: Improves metabolism, reduces stress & anxiety
  • Magnesium: Improves mental health & memory
  • Vitamin B6: Balances hormones
  • Vitamin B3: Fights fatigue
  • Selenium: Improves thyroid function

Almonds 1 cup:

  • Calories(529)
  • Monounsaturated fat (28g)- Heart Health
  • Potassium (649mg)- Boost Metabolism
  • Dietary Fiber (11g)- Lower Cholesterol
  • Calcium (24%)- Bone Health
  • Iron (18%)
  • Magnesium (61%)

Walnuts 1 cup:

  • Calories (523)
  • Potassium (353mg)
  • Dietary Fiber (5g)
  • Protein (12g)- Lasting Energy
  • Iron (12%)
  • Vitamin B6 (20%)- Balance Hormones
  • Magnesium (31%)- Improve Mental Health

Cashews 1oz:

  • Calories (157)
  • Protein (5g)
  • Iron (10%)
  • Magnesium (20%)- Improve Mental Health

Macadamia 1 cup:

  • Calories (962)
  • Monounsaturated fat (79g)- Heart Health
  • Potassium (493mg)
  • Dietary fiber (12g)- Lower Cholesterol
  • Protein (11g)- Lasting Energy
  • Iron (27%)- Oxygenate Blood Cells
  • Vitamin B6 (20%)- Balance Hormones
  • Magnesium (43%)- Improve Mental Health

Pistachios 1 cup:

  • Calories (691)
  • Monounsaturated fat (29g)
  • Potassium (1,261mg)- Improve Metabolism
  • Dietary Fiber (13g)
  • Protein (25g)- Lasting Energy
  • Vitamin A (10%)
  • Vitamin C (11%)
  • Calcium (12%)
  • Iron (26%)- Oxygenate Blood Cells
  • Vitamin B6 (104%)-Balance Hormones
  • Magnesium (37%)- Improve Mental Health

Pecans 1 cup:

  • Calories (684)
  • Potassium (406mg)
  • Dietary Fiber (10g)
  • Protein (9g)
  • Iron (13%)
  • Vitamin B6 (10%)
  • Magnesium (30%)- Improve Mental Health

Brazil nuts 1 cup:

  • Calories (873)
  • Monounsaturated fat (33g)- Improve Heart Health
  • Potassium (876 mg)- Boost Metabolism
  • Dietary Fiber (10g)
  • Protein (19g)- Lasting Energy
  • Calcium (21%)- Bone Health
  • Iron (17%)
  • Magnesium (125%)- Improve Mental Health

 


SEEDS

HEMP SEEDS:

  • PROTEIN- Essential Amino Acids That Builds Muscle
  • IRON- Heathy Blood Cells
  • MAGNESIUM- Improves Mental Health
  • OMEGA-6 & OMEGA-3 FATTY ACIDS- Anti-Inflammatory

CHIA SEEDS:

  • DIETARY FIBER- Balances Blood Sugar Levels, Curbs Apetite
  • OMEGA-3 FATTY ACIDS- Improves Heart Health, Shiny Hair
  • ANTIOXIDANT- Fights Cell-Damaging Free Radicals 

FLAX SEEDS:

  •  FIBER- Regulates Blood Sugar And Apetite
  • LIGNANS- Improves Blood Flow
  • OMEGA-3 FATTY ACIDS- Improves Heart Health, Shiny Hair

SESAME SEEDS:

  • CALCIUM- Improves Bone & Muscle Health
  • COPPER- Improves Nervous System Health And Energy 

SUNFLOWER SEEDS:

  •  HIGH LEVELS OF VITAMIN E- Fights Cancer
  • MAGNESIUM- Improves Mental Health
  • COPPER- Helps Nervous System Health 

PUMPKIN SEEDS:

  • IRON- Supports Healthy Blood Cells
  • MAGNESIUM- Improves Mental Health
  • ZINC- Increases Testosterone Levels
  • VITAMIN K- Antioxidant, Anti-Inflammatory, Supports Brain Function