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​​Eating highly nutritious foods that promote optimum health inside your body is what constitutes having a therapeutic relationship with food. Your body and all its cells, tissues, and structures must have appropriate nutrients to keep everything running healthfully and to prevent disease and break down. Today, people seldom think of the nutritional quality of a food they're eating; we tend to prioritize convenience and pleasure. Nutritionally therapeutic food can easily be convenient and pleasurable, too.  


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Below are 2 lists to get you started on making better choices in food.  Use them to help you when you grocery shop and plan your menu:


ORGANIC -v- CONVENTIONAL:  Not all foods need to be 'organic'. The list below is an excellent example of foods that should be organic at most times and those that needn't be, though we usually recommend that you choose organic for the majority of your produce.  Please note, however, that you should check to make sure that any and all produce you consume is not genetically modified.  Read labels, speak to your grocer, or do online research on the farms that grow it.


"DIRTIER"

(Best to go organic) 

"CLEANER"

 (Conventional OK)

CeleryOnions
PeachesAvocado
StrawberriesCorn
ApplesPineapple
BlueberriesMangoes
NectarinesPeas
Bell PeppersAsparagus
SpinachKiwi
CherriesCabbage
KaleEggplant
CollardsCantaloupe
PotatoesWatermelon
GrapesGrapefruit
Dairy FoodsSweet Potatoes
Soy FoodsHoneydew

(Ref: Environmental Working Group)


​​HIGH POTENCY FOODS:  ORAC stands for Oxygen Radical Absorbance Capacity of foods.  A certain numeric value is attached to foods showing how capable they are of squelching toxins and disease producing free-radicals before they wreak havoc in our bodies.  The higher the number, the more potent the food is.  Consuming lower value foods along with other lower value ones adds up, too.   The body works constantly all day and needs to pull in nutrients all the time from different sources.  It's not a good idea to only eat healthy foods just a few times.  It's best to space them out, eating many all day so that nutrients are readily available.  The cells need them. 


FOOD ITEMVALUEFOOD ITEMVALUE
Prunes5770Raisins/Concord Grapes2830
Blueberries2400Cranberries2036
Apples (w/skins)2000Kale, Collards, Chard1770
Strawberries1540Spinach1260
Raspberries1220Plums  949
Broccoli  890Pineapple  884
Cauliflower  849Beets  840
Sweet Potato  760Oranges  750
Red Grapes  739Red Bell Peppers  710
Cherries  694Tomatoes  694
Green/Yellow/Orange Peppers   670Carrots  666
Cabbage  508Pink Grapefruit  483
White and Green Grapes  460Onions  450
Eggplant  390Banana  210
Apricots (eat 3 for value 525)  175Watermelon  100
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These foods are not on this list

but they are super foods with 

high values and worth inclusion:

Mustard greens, turnip greens,

watercress, blackberries,

cranberries, bok choy, arugula,

Brussels sprouts, asparagus, 

pomegranates, cantaloupe,

beans, almonds, walnuts 

(Refs: USDA and J. Fuhrman, M.D.)

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Nutrition:  Food as Therapy

Nature's Intent