Simple Health Book

Simple Health Book
By Cheryce Mattison

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Table of Contents
Benefits of Music.page
Exercise Dos and Dontspage
Body Tendenciespage
Best Diet.....page
Nutrition Guide...page
Healthy & Cheap Weekly Food Plan....page
Food Pyramids.....page
Grocery Lists.page
Organic Food..page
Wheat & Gluten...page
Animal Products...page
Fluoride...page
The pH of Foods.page
Other Health Tips...page

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Benefits of Music
Humans are one of the few species known to sing. Other singing animals include birds and whales. You
could easily say that Humans are the song birds of the land. Scientific studies have shown that music can
change our mood and help us concentrate. Areas of the brain responsible for memory and vision can
light up in response to music. A study in Canada showed that there is a link between music and the
reward system. Meaning Music can reinforce behaviors related to food, light, and sex. No matter what is
your favorite music, being heavy metal or Mozart it doesnt matter, listening to your favorite music has
been shown by researchers to induce the release of the feel-good chemical known as dopamine.
Listening and singing to music defiantly can improve overall health and well-being, so its a great idea to
make music apart of your everyday life.
Music Can:
Help you focus. (using two different beats in each ear to create a third perceived beat can be
used to generate specific brain waves and induce different states of alertness. To help with
anxious or stressed feelings we can encourage slow alpha-frequency brain waves. To help with
concentration and focusing ability especially on lengthy tasks we can encourage our cortex to
produce faster beta waves.)
Help you run faster or workout harder. (A study at Brunel University in West London has shown
that music can help increase endurance by as much as 15 percent, helping to lower the
perception of effort during exercise, as well as increasing energy efficiency by between 1 and 3
percent. Best songs for exercise are up-beat songs that match the tempo of your running
stride/workout routine. They have a metronomic effect on the body, enabling you to run and
workout longer. )
Boost your mood and improve mental health. (A 2011 Canadian study published in Nature
Neuroscience, has shown that listening to your favorite music helps melt away a bad mood.
Researchers at McGill University in Montreal showed that listening to pleasurable music can
trigger the release of the feel-good chemical dopamine. Music can be an effective and positive
treatment for people dealing with mental health problems. Music Therapy is used as either a
means of communication and self-expression or for its inherent restorative or healing qualities.
Can help when going through hard times, when having a hard time expressing yourself, or when
wishing to awaken buried memories or to evoke specific emotional responses.)
Help you de-stress. (Listening to music at work or on your way to work, or other stressful/nerve
raking situation, is a great way to stay calm and de-stress or giving you a confidence boost. In
case of long turn anxiety, try tuning into your favorite music at least once a day for at least 10
min at a time.)
Help reduce suffering from many health problems. (Music can have a significant positive
impact on patients with long-term illnesses, such as heart disease, cancer, and respiratory
conditions. Music can lower heart rate, blood pressure, and help relieve pain, anxiety, and
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improve quality of life as a patient. Especially good for people who are bed ridden or have lost
mobility due to illness or accident. )

Exercise Dos and Donts
Exercise is defiantly important, but a lot of people dont fully understand what getting exercise means
and how over exercising or exercising in certain ways can actually be damaging to your health. I
recommend watching these videos and try following my list of Dos and Donts to make sure your
exercise routine is most beneficial for your health.
Videos:

Do:

Dont:

5

Body Tendencies
This is based off of the physiology, and chemical composition of the human body only. Although
physiology and chemical composition can vary amongst humans and cultural aspects can play a big role
in the way a human body functions; this is simply the tendencies of different Human bodies. But nothing
is ever black and white, so please take this as just simple advice and to help you better understand the
way some human bodies function.
Women Vs. Men:
There are some key differences between men and women. Those including genitalia,
hormonal, and skeletal differences. These difference is attributed mostly to a womens ability to
carry a baby to birth but also purely for survival purposes. It is good to have variety within a
species to ensure survivability. Males have more testosterone (promotes protein synthesis,
muscle mass growth and strength), and HGH (increases muscle mass and protein synthesis,
promoting fat metabolism). Females have more estrogen (increases HDL, which is good
cholesterol, and decreases LDL, which is bad cholesterol), and thyroid hormones (increases basal
metabolic rate, regulates protein, fat and carbohydrate metabolism, and stimulates vitamin
metabolism). Males have a larger frame capable of supporting more muscle mass. Females have
a larger hip angle with internally rotated knees that lead to instability at the knee. Females
require 12% body fat to function properly while males need 3% body fat to function properly.
These differences contribute to different body tendencies for men vs. women. Mens
bodies tend to be more physically focused, constant overly physically strenuous work tolerant,
high protein tolerant, high fat tolerant, intolerant of bad cholesterol, and muscle, strength, and
endurance focused; whereas womens bodies tend to be more mentally focused, intense pain
tolerant, low calorie tolerant, prone to storing fat storing (especially in low carbohydrate and
high fat situations), prone to joint and bone problems, accidental physical injury tolerant,
flexible, intolerant of constant overly physically strenuous work, intolerant of high protein,
intolerant of low carbohydrates, and patience, intuitive, and diligence focused. Males tend to
gain weight in the abdominal area. And Females tend to gain weight in the lower abdominals,
hips, and thighs, especially after pregnancy. Of course a healthy diet should naturally prevent
any excess weight in both cases.

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Best Diet for a Long and Healthy Life
If you wish to live a long and healthy life I highly recommend a high carbohydrate (about 75% of
calories), low fat (about 15% of calories), and low protein (about 10% of calories) diet rich in vitamins
and minerals. Note that Humans like other primates are naturally frugivores (which means eating mostly
fruit/specializing in fruit eating) so most of these carbohydrates should come from fruits which are
packed full of vitamins and minerals. Also a lot more foods are fruits then most people tend to think
now-a-days. Many so called vegetables like tomatoes, bell peppers, pumpkin, squash, cucumber,
zucchini, and avocado are all actually fruits. Nuts and Beans are also the fruiting part of a plant. And
seeds are the result and the main purpose of the fruiting/flowing part of a plant. The only things we eat
that are not a fruit or fruit like/related parts, are leaves, roots, bark/sap, stems, grasses, fungi, bacteria,
dirt, and animal products; a lot of which many of us would prefer not to eat in large quantities raw. And
in most cases we would have to eat those in large quantities if we were to get all the vitamins and
minerals we need from them. That is often why people get confused when it comes to high
carbohydrate diets because when they think of carbohydrates they think of bread and grains which
dont contain enough vitamins and nutrients, so they end up over eating in order to get enough vitamins
and minerals on a high carbohydrate diet, when they should instead just eat mostly fruit to maintain a
high carbohydrate diet and not over eat. In fact when eating mostly fruit a person can eat much fewer
calories (1500-1800 instead of 2000-2500) due to the much higher quality of food. Not having to digest a
ton of food means less stress on the digestive system and in turn a longer healthier life. Point is we are
not grazers like cattle or eat-anything animals like pigs; we are frugivores in which most of our diet
should contain high amounts of carbohydrates, and low fat and low protein.
You should be able to get plenty of protein from eating mostly fruits (70% or more of calories)
and the rest of your diet being mostly vegetables with less than 10% nut, bean, seeds, or grain. Although
it may be unnecessary to eat nuts, beans, and seeds if the right fruit is selected. It should be noted that
grains are not the best source of nutrition and should be eaten rarely or not at all to promote the best
health and longest life. Pseudo grains are another story. Pseudo grains like buckwheat, which is actually
a fruit, can be included in the fruit, vegetable, or nut/bean/seed category and eaten regularly. Other
pseudo grains include quinoa, millet, Amaranth, and Tapioca. Rice, Corn and Sorghum are some of the
better grain choices if youd like to eat a grain every now and again, as these are gluten-free but they are
low in vitamins and minerals, so keep that in mind.
Fast growing children and very active individuals might benefit from slightly higher healthy
protein intake (about 13% of calories from protein) but not more than 15% protein as that much and
higher causes many health problems including heart problems, cardiovascular problems, kidney
problems, and more. Make sure proteins come from highly nutritious foods such as beans, nuts, and
seeds as to avoid unwanted cholesterol and trans fat, and to make sure youre getting plenty of other
nutrients like vitamins and minerals. This also means avoiding too many animal products, and too many
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low vitamin and mineral foods such as wheat, sugar, oil, corn, rice, and potatoes (doesnt include sweet
potatoes).
If you are to eat an animal product I suggest non-mercury contaminated wild fish, as these
contain the most bang-for-your-buck so to speak. Fish contains good amounts of omega-3 and B12
and if you are unable to get these in good quantities from plant foods it would make perfect since to eat
fish for these purposes. Organic, very free-ranged or wild eggs or meat is also okay on occasion although
not as healthy as the fish as they dont contain the omega-3s, they are more acidic, and they contain
only about a of the b12 as fish. Although a few backyard chickens used for eggs, fertilizer, and to help
balance out the ecosystem of your backyard garden (helps get rid of excess bugs, etc) can be a very
sustainable addition to your property (just make sure the number of animals suits the area of land, at
least 10x10 ft per animal).
If looking to maintain a diet that is most natural to humans I would suggest having bugs be your
only animal product you eat, and even then only by accident is probably best. Yes the chimpanzee eats
bugs as well as small animals on occasion but there total bug and small animal portion only
compromises about 5% of their diet. The, possibly even more closely related to humans, bonobo eats
0% to a max of 5% of their diet as animal products. Both species tend to eat more animal products only
when there is a shortage of other foods available. Plus have you looked at their teeth? Both the
chimpanzee and the bonobo have bigger canines then us humans, suggesting that humans, although
more adaptable due to are greater knowledge of cooking, and years of hardship, etc, are even more
suited to only eating plants then the chimpanzee or bonobo. All animal products do contain trans fat,
which highest recommended intake is 0. And all animal products are high in protein, fat, and
cholesterol, all of which can be detrimental to your health in too high of quantities. So I would limit all
animal products to one serving a week or less. Opting for more nutrient packed foods like fruit,
vegetables, nuts, beans, and seeds whenever possible. There seems to be good evidence that our ideal
diet consists of 100% plants and 0% animals.

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Nutrition Guide

The following is a list of all the macro and micro nutrients necessary for a fully functioning and
healthy body. It is important to remember that your total calorie intake is not nearly as important as
making sure you get all the necessary nutrients, especially all your vitamins and minerals. Today many
people eat a ton of calories but are still lacking in vitamins and minerals which only makes them
hungrier and hungrier, as their body is starved of vitamins and minerals. Many vitamins and minerals
are also necessary in order to process all those calories so when youre not getting enough vitamins and
minerals and still getting a lot of calories you become a lot more likely to have major health problems in
the long run. Health problems such as diabetes, heart problems, liver problems, kidney problems,
thyroid problems, bone problems, weak immune system, and more. So focus on your essential minerals
and vitamins and make sure your carbohydrates, fats, and proteins are eaten in good percentages, and
dont worry about how many total calories youre eating. If you are eating healthy food high in minerals
and vitamins and in a good carbohydrate, fat, and protein ratio all you have to do is eat enough to keep
yourself from becoming hungry (if you get hungry throughout the day you waited too long), and you will
get all the nutrients you need to live a long and healthy life.
Carbohydrates:
Used by your body for energy. And energy is very important. If you continually feel tired midday that
usually means youre not getting enough carbohydrates in the morning. Carbohydrates should take up
about 69-75% of your daily calorie intake, but this shouldnt be a problem considering the fact that
carbohydrates are in pretty much everything we eat but oils and animal products. Especially good
sources of carbohydrates include apples, pears, peaches, plums, pineapple, bananas, pomegranate, kiwi,
cantaloupe, watermelon, grapes, strawberries, raspberries, and blueberries, grapefruit, green beans,
peas, lentils, buckwheat, kidney and pinto beans, quinoa, brussel sprouts, cucumber, zucchini, butternut
squash, pumpkin, acorn squash, tomatoes, bell peppers, eggplant, carrot, radish, rhubarb. The
important thing to know about carbohydrates is that you should always eat them with a good amount of
fiber to help with digestion. All plant foods are naturally high in fiber but processed foods like white
breads and sugar do not have enough fiber in them and so they should either be eliminated from ones
diet or limited in ones diet. I recommend eating only enriched and high fiber cereals, breads, and rice,
as otherwise these foods tend to be low in other nutrients. Kashis Heart to Heart Cereals are amazing
and I highly recommend them if you are looking for a good cereal. Since animal products naturally
contain no carbohydrates, and contain trans-fat and a lot of cholesterol, I recommend limiting or
eliminating these foods from your diet. Try almond or soymilk on your cereal instead. They contain just
as much protein (which your body can work with easier than animal proteins due to animal proteins
being absorbed even when the body doesnt want them leading to an excessive amount of protein in
the body that the body needs to work hard to get rid of) with plenty of carbohydrates, and without all
the trans-fat and cholesterol. Most soymilk and almond milks are now fortified often containing more
calcium, vitamin B12, and vitamin D then fortified dairy milks.
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Fats:
Needed for storing energy, protecting the organs, and for regulating body temperature. Fats should take
up about 15-18% of your daily calorie intake. Fats are in almost everything we eat but in sugar, honey,
syrups, and teas, although often in low quantities in fruit and certain beans, grains, and pseudograins.
High concentrations of fat are found in nuts including almonds, brazil nuts, cashews, and walnuts, seeds
including sesame seeds, sunflower seeds, flaxseeds, pumpkin seeds, and other squash seeds, and also in
olives, garbanzo beans, coconut, cocoa powder, avocado, soybeans, turmeric, mustard, and organic
eggs. Other good fat sources include pomegranate, Romanian lettuce, Raw spinach, rosemary, basil,
cilantro, parsleys, turmeric, chili powder, cumin, quinoa, mustard, wild trout, and organic chicken.
You want to consume mostly to all unsaturated fat, and very little to no saturated fat in which the chain
of carbon atoms is fully saturated with hydrogen atoms, meaning your body cant do anything with it
usually resulting in many health problems including many cancers and bone problems. Foods that
contain high amounts of Saturated fat and therefore should be limited include animal products like
cheese, cream, butter, ghee, suet, tallow, lard, eggs and meats, as well as some processed plant
products including coconut oil, cottonseed oil, palm kernel oil, soybean oil, cashews, and chocolate.
Note the importance of getting enough Alpha-Linolenic acid, which is an omega-3 fatty acid and an
essential polyunsaturated fat. Children ages 1 to 3 should get at least 0.7 g of omega-3 fatty acids per
day and children ages 4 to 8 should get at least 0.9 g per day. Males ages 9 to 13 should get 1.2 g per
day, females ages 9 to 13 should get 1.0 g per day, males ages 14 and over should get 1.6 g per day and
females ages 14 and over should get 1.1 g per day. Pregnant women should get.4 g of omega-3 fatty
acids per day and lactating women should get 1.3 g per day. Great sources of omega-3 include flaxseeds,
walnuts, fish, and more.
It is also important to get enough Linoleic acid (LA), which is an omega-6 fatty acid and an essential
polyunsaturated fat. But most people will not have a problem obtaining enough omega-6 due to their
abundance in modern foods. Good sources of this omega-6 include seeds, nuts, beans including
soybeans, and fatty fruit like coconut and avocado.
Together these two essential fatty acids (which are used to make other fatty acids as well) should take
up about 10% of your calorie intake. The rest of your fats should include other omega-3 and omega-6
fatty acids including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), gamma-linolenic acid
(GLA), dihomo-gamma-linolenic acid (DGLA), and arachidonic acid (AA). There is no need to include any
omega-9 fatty acids as humans are able to synthesize them from carbohydrates or other fatty acids.
Soybean oil, and other refined vegetable oils should be limited or removed completely from a persons
diet in order to keep your omega-3s and omega-6s balanced as to many omega-6s and not enough
omega-3s is common and increases your chance of having many different health problems. (Fats contain
9 calories per gram).
Proteins:
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Proteins are needed for proper muscle function, and they are made up of many amino acids which are
found in pretty much all foods. Proteins should take up about 10-13% of your daily calorie intake. More
than 15% protein and your body will have a hard time processing and eliminating all the protein, usually
resulting in cardiovascular problems, liver problems, kidney problems, and more. This is often at the
root of many Americans health problems as most Americans get more than twice the amount of
protein they need. This is due to a high intake of animal products. So if you are getting too much protein
in your diet simply replace some to all of your animal products with a more highly nutritious plant food
like beans, peas, nuts, seeds, enriched rice, enriched breads, quinoa, lentils, almond milk, soymilk, and
tofu. I recommend eating only enriched and high fiber cereals, breads, and rice, as otherwise these
foods tend to be low in other nutrients. Kashis Heart to Heart Cereals are amazing and I highly
recommend them if you are looking for a good cereal. Since animal products naturally contain trans-fat
a lot of protein, a lot of cholesterol, and are very acidic making it hard for your body to digest, I highly
recommend limiting or eliminating these foods from your diet in favor of more nutritious and healthy
non-animal foods containing much more healthy amounts of protein and other nutrients. You neednt
worry about getting enough protein on a vegetarian or vegan diet. (Id be more worried about not
getting enough healthy fat or simply not eating enough due to just cutting foods out of your diet instead
of replacing them.) Try almond or soymilk on your cereal instead. They contain just as much protein,
which your body can work with easier than animal proteins due to animal proteins being absorbed even
when the body doesnt want them leading to an excessive amount of protein in the body that the body
needs to work hard to get rid of. As an added bonus you wont be getting all the trans-fat and
cholesterol youd be getting if you used dairy milk, and most soymilk and almond milks are now fortified
often containing more calcium, vitamin B12, and vitamin D then fortified dairy milks. Although with
Kashis Heart to Heart Cereal alone you neednt worry about not getting enough B12.
A severe lack of protein can result in many health problems as well. This usually only happens if you are
starving yourself or just not eating enough on a regular basis. Protein-deficient individuals may
experience weight loss, muscle weakness, muscle wasting, swelling due to water retention, low blood
pressure, low heart rate, anemia, or liver problems. Being just a little short on protein usually goes
unnoticed. If you are just a little short on protein you may not get as strong as you would otherwise
when working-out, you may have trouble absorbing certain nutrients such as niacin, iron, zinc, or
calcium, you may get more colds, and you may take longer to recover from injuries. A good way to make
sure you are getting enough protein is to focus on getting enough of each amino acid. This can easily be
done by including at least one food from each high amino acid content list section (see chart below;
note many of the foods listed cover multiple essential amino acids), or you could just make sure to eat
both corn and beans, or soybeans and rice, or red beans and rice, or other such good combinations over
the course of the week, as they balance out very well in amino acids. But remember that almost always
you will not need to worry about not getting enough protein as long as you eat your fill and have at
least some variety in your diet. For example, eating rice as your only protein rich food for a long period
of time is not a good idea. Although you could get all the protein you need from eating just rice you
would have to eat a ton of it, not leaving room for other foods, and therefore you would miss out on too
many other important nutrients. Now if you ate both rice and beans youd get all the amino acids you
need much more easily, leaving plenty of room for other highly nutritious foods.
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Some good sources of protein include peas, quinoa, buckwheat, sprouts, all nuts, soymilk, almond milk,
tomatoes, blackberries, all beans, lentils, mushrooms, asparagus, rhubarb, radish, basil, cumin, mustard,
cilantro, dandelion greens, spinach, kale, other leafy greens, broccoli, parsley, cucumber, artichokes,
celery, hemp, flax seeds, chia seeds, sesame seeds, sunflower seeds, pumpkin seeds, tempeh, tofu ,
edamame, unsweetened cocoa powder, enriched rice, enriched breads, enriched cereals (enriched
because otherwise these foods are usually highly lacking in other nutrients like vitamins and minerals),
wild trout or other wild no-possible-mercury-contamination fish, organic eggs and organic chicken if
kept sustainably and in very free-range environment, and other wild/organic meat. Remember though
to limit all animal protein as they are highly lacking in other important nutrients (like carbohydrates,
vitamins and minerals), contain trans-fat, and are high in cholesterol.
Humans need the amino acids phenylalanine, valine, threonine, tryptophan, methionine, leucine,
isoleucine, lysine, and histidine. Cysteine, tyrosine, and arginine are also required by infants and growing
children and are conditionally essential. Glycine, glutamine, proline, and serine are also conditionally
essential, meaning they are not normally required in the diet, but should be eaten by those who cannot
synthesize them in adequate amounts. Note: In chart below this is in no way a complete list, only a list
of the very highest healthy foods containing each amino acid. The sweet fruits in the list contain the
lowest amounts of protein but as you should be eating them regularly I included them to let you know
you will not need to eat as much of the other choices in that section if you eat a lot of that fruit, but
you should still chose another item in that category to include in your diet and supplement that
essential amino acid. It is not wise to feed infants or young children any dairy, or soy, as both may
have negative effects on hormones (and dairy causes many other problems) so I recommend choosing
other options for them for their protein, including breast milk or an organic non-dairy and non-soy
formula for babies (but breast milk is by far the best so if you cant produce enough try buying some
from healthy over-productive mothers through a reliable source). Soy can be great for adults as a
protein source especially in women going through menopause. Also if you are eating any animal
products I strongly advise you limit your intake and replace your animal products with some of the
items listed below. Wild and non-mercury contaminated fish is by far the best animal product you
could eat if you wish to eat animal products, but even then I would limit your intake to no more than
once a week to maintain optimal health.
Phenylalanine (Helps
regulates mood, alertness, and
appetite. Used to make proteins
and brain chemicals including
dopamine, adrenaline, and
thyroid hormones. Needed for
proper growth and functioning of
the central nervous system. Can
help with depression and chronic
pain or malfunctions of the
central nervous system. Large
doses of Phenylalanine can cause
nerve damage.)
Valine (Works with isoleucine
and leucine to promote normal
growth, repair tissues, regulate
blood sugar, and provide the body
with energy. Valine helps stimulate
the central nervous system, and is
needed for proper mental
function. Helps breakdown muscle
and remove excess nitrogen from
the liver. May treat or reverse
alcohol-related brain damage. A
very high intake of valine may
cause skin crawling sensation and
hallucinations. Too much valine in
the diet can also disrupt liver and
kidney function and increase the
amount of ammonia in the body.)
Threonine (Supports
cardiovascular, liver, central
nervous, and immune system
functions, and aids in the
synthesis of glycine and serine,
which are amino acids that help
in the production of collagen,
elastin, and muscle tissue.
Threonine helps build strong
bones and tooth enamel, and
speeds up healing by boosting
immune system. With Aspartic
Acid and Methionine it helps the
Liver digest fats and fatty acids.)
Tryptophan (Used by your
body to build other proteins as
it needs them. Helps your body
produce serotonin, which is a
chemical responsible for
maintaining a proper sleep
cycle. So it helps maintain a
healthy sleep and mood. It also
helps in the production of
niacin in the liver, as your body
can convert Tryptophan into
niacin. )
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Spirulina, Watercress, Pumpkin
Leaves, Laver Seaweed,
Horseradish-Tree Leafy Tips,
Spinach, Turnip Greens, Pumpkin
Leaves, Skunk Cabbage, Jute,
Broccoli, Swiss Chard, Amaranth
Leaves, Walnuts, Almonds,
Cashews, Peanuts, Most Other
Nuts, Pigeon Peas, Lupins, Kidney
Beans, Chickpeas, Mung Bean,
Broad Bean, Lentils, Soy Protein,
Soybean flour, tofu, Sesame
Seeds, Sesame Flour, Pumpkin
Seed, Sunflower Seed, Other
Seeds, Wild Rice, Cottonseed
Flour, Wheat, Barley, Fish,
Peanuts, Semolina, Bakers Active
Dry Yeast and Breads, Apricots,
Bananas, Peaches, Avocados,
Raisins, Grapefruit
Spirulina, Watercress, Laver
Seaweed, White Mushrooms,
Pumpkin Leaves, Turnip Greens,
Pumpkin Leaves, Spinach, Skunk
Cabbage, Jute, Potato, Broccoli,
Soy Protein, Soy flour, Soy meal,
Tofu, Edamame, Tamari, Other Soy
Products, Lentils, Peas, Kidney
Beans, Black Beans, Garbanzo
Beans, Lupins, Natto, Mungo
Beans, Lima Beans, Most Other
Beans, Peanuts, Sunflower Seed,
Sesame Seeds, Other seeds,
Sesame flour, Spirulina, Bakers
Active Dry Yeast, Safflower seed,
Peanut flour, Cottonseed Flour,
Cottonseed Meal, Bakers Active
Dry Yeast and Breads, Bananas,
Oranges
Watercress, Spirulina, Pumpkin
Leaves, Spinach, Skunk Cabbage,
Laver Seaweed, Horseradish,
Turnips Greens, Carrots, White
Mushrooms, Jute, Broccoli,
Asparagus, Bamboo Shoots,
Swiss Chard, Amaranth Leaves,
Dock, Chives, Chinese Cabbage,
Sprouted Kidney Beans,
Soybeans, Sprouted Alfalfa
Seeds, Soy Protein, Tofu, Soy
Meal, Lupins, Peanuts, Sesame
Seeds, Sunflower Seeds,
Cottonseed, Safflower Seed,
Other Seeds, Bakers Active Dry
Yeast and Breads
Spirulina, Spinach, Watercress,
Pumpkin Leaves, Brown
Mushrooms, Portabella
Mushrooms, White
Mushrooms, Turnip Greens,
Broccoli, Parsley, Mustard
Greens, Asparagus, Beet
Greens, Red Leaf Lettuce,
Bamboo Shoots, Pumpkin
Seeds, Sunflower Seeds,
Cashews, Almonds, Walnuts,
Winged Bean Tuber, Soybean,
Mung Beans, Kidney Beans,
Black Beans, Split Peas,
Peanuts, Lentils, Soy Protein,
Sesame Seeds, Sesame Seed
Flour, Cottonseed Flour, Chia
Seeds, Pumpkin Seeds, Squash
Seeds, Soba Noodles, Oat Bran,
Wheat Bran, Wheat Germ,
Protein-Fortified Breads and
Pastas, Whole-Grain Wheat
Flour, Barley, Buckwheat
Methionine (It helps the
body eliminate fat. Contains
sulfur which is required to
produce glutathione, a natural
antioxidant. Methionine is also
used to produce cysteine and
taurine, which help the body
eliminate toxins, build strong,
healthy tissues, and promote
cardiovascular health. Methionine
is needed to make creatine, which
provides energy to your muscles.
Methionine is used to form
collagen used to form skin, nails,
and connective tissue, and reduce
the level of inflammatory
histamines in the body. May be
helpful in treating urinary tract
infections, arthritis, and
depression. Excessive methionine
intake along with inadequate
intake of folic acid, vitamin B6,
and vitamin B12, can increase the
conversion of methionine to
homocysteine which is linked to
cardiovascular disease.)
Leucine (Works with Isoleucine
and Valine to repair muscles,
regulate blood sugar as it can be
converted to glucose, and provides
the body with energy. Leucine
increases the production of growth
hormones, and helps burn visceral
fat, which is usually hard for
people to burn off. Leucine,
isoleucine, and valine help
promote muscle recovery after
exercise, but Leucine is the most
effective for preventing muscle
loss. Leucine also promotes the
healing of bones, skin, and muscle
tissue after traumatic injury. A low
intake can result in headaches,
dizziness, fatigue, depression,
confusion, and irritability. An
excessive intake has been linked to
the development of pellagra,
which is a deficiency in niacin,
which causes dermatitis, diarrhea,
and mental disorders. Too much
Leucine can also disrupt liver and
kidney function and increase the
amount of ammonia in the body.)
Isoleucine (Able to increase
endurance and help heal and
repair muscle tissue and
encourage clotting at the site of
injury. Its primary function is to
boost energy and help the body
recover from strenuous physical
activity. Helps keep energy
levels stable by helping to
regulate blood sugar.)
Lysine (Needed in the
production of antibodies,
hormones, and collagen. May
be beneficial for people with
osteoporosis. It helps the body
absorb calcium; balance
nitrogen levels and keeps the
blood vessels healthy. May
help treat cold sores, shingles,
and genital herpes. May help
with conditions that involve
angina, aging skin, and injuries.
A deficiency may result in
anemia, nausea, fatigue,
stunted growth, appetite loss,
and kidney stones.)
Garlic, Onion, Spirulina, Laver
Seaweed, Pumpkin Leaves, Turnip
Greens, Sweet Potato Leaves,
Spinach, Broccoli, Horseradish-
Tree Leafy Tips, Jute, Taro Leaves,
Zucchini, Brown Mushrooms,
Asparagus, Bamboo Shoots, Heart
of Palm, Lentils, Mungo Beans,
Kidney Beans, Great Northern
Beans, Soy Protein, Tamari, Tofu,
Soy Flour, Sesame Seeds, Sesame
Seed Flour, Sunflower,
Cottonseed Flour, Brazil Nuts,
Peanut Flour, Watermelon Seeds,
Spirulina, Pumpkin Leaves,
Watercress, Laver Seaweed,
Horseradish-Tree Leafy Tips, Jute,
Turnip Greens, Turnips, Spinach,
Taro, Amaranth Leaves, Broccoli,
Chinese Cabbage, Zucchini,
Bamboo Shoots, Kidney Beans,
Mungo Beans, Winged Beans, Soy
Protein, Tofu, Soy meal, Tempeh,
Lupins, Natto, Soy flour, Peanut
flour, Alfalfa Seeds, Sesame Seeds,
Sunflower seeds, Cottonseed flour,
Cottonseed meal, Safflower,
Squash seeds, Bakers Active Dry
Spirulina, Watercress, Pumpkin
Leaves, Swiss Chard, Chinese
Cabbage, Laver Seaweed,
Spinach, Jute, Pumpkin Leaves,
Taro Leaves, Asparagus, Turnip
Greens, Kale, Green Leaf
Lettuce, Amaranth Leaves,
Skunk Cabbage, Mustard
Greens, Kidney Beans, Mung
Beans, Soy Protein, Soy Flour,
Mungo Beans, Soy Meal, Tofu,
Tempeh, Natto, Peanut flour,
Lupins, Alfalfa Seeds, Sunflower
Watercress, Spirulina, Parsley,
Pumpkin Leaves, Brown
Mushrooms, Broccoli, Spinach,
Asparagus, Chinese Cabbage,
Turnip Greens, Zucchini,
Bamboo Shoots, Mustard
Greens, Bamboo shoots, Sweet
Potato Leaves, Jute, Lentils,
Kidney Beans, Mung Beans,
Winged Beans, Chickpea,
Broad Bean, Soy Protein, Soy
meal, Soy flour, Tofu, Tempeh,
Lupins, Soybeans, Peanut
13

Squash Seeds Yeast and Breads seed, Sesame Seed, Cottonseed
flour/Meal, Safflower seed
meal, Squash seed, Bakers
Active Dry Yeast and Breads
Flour, Pumpkin Seeds, Bakers
Active Dry Yeast and Breads
Histidine (Adults generally
produce adequate amounts of
histidine without consuming it,
but children often do not and
should make sure to get some
histidine through their diet.
Histidine is a precursor to
histamines which play a central
role in allergic reactions, or the
bodys response to perceived
alien and potentially dangerous
substances. Histidine helps
breakdown and destroy fungal
cells. Histidine is a major building
block for hemoglobin which is a
protein responsible for
transporting oxygen within red
blood cells. A deficiency of
histidine can lead to anemia, scaly
dry skin, and fatigue. )
Cysteine (Naturally produced
by the body, but young children
may not be able to produce
enough and should therefore get
cysteine in their diet. Cysteine may
help with the detoxification of your
body, and may be effective in
preventing hangovers from alcohol
consumption. Cysteine may help
maintain respiratory health, help
with chest pain and heart attacks,
help protect your internal organs
from damage, and help maintain
youthful hair, skin, and nails. It
may contain antioxidant properties
which help to keep you looking
young by reducing free radicals
that can damage your skin
structure. If taken with large
amounts of nitroglycerin in may
cause severe headaches. )
Tyrosine (Your body can
manufacture it from
phenylalanine, but it is
recommended for children or
for people under prolonged
periods of stress to get it in their
diet as they may not be able to
produce enough themselves. It
Increases metabolism, is needed
to produce some
neurotransmitters which affect
mood, increase concentration
and alertness, suppresses
appetite, improves endurance
and helps the body go longer
before feeling physically
fatigued, increases the amount
of energy available to the body,
improves thyroid function,
decreases PMS symptoms,
increase male libido, and can
improve the emotional
wellbeing of the person if taken
in optimal amounts. Excessive
tyrosine may cause nausea,
headaches, heartburn,
insomnia, and overstimulation.
Arginine (The body can
manufacture enough without
consumption, but your body
may not be able to produce
enough like when you have a
severe wound or illness, and
newborns are not able to make
their own supply so arginine is
considered essential in the first
months of life. Needed to keep
the liver, skin, joints, and
muscles healthy. Helps
strengthen the immune
system; regulate hormone, and
blood sugar, and promotes
male fertility. May improve
circulation and treat
impotence and heart disease.
Arginine helps detoxify the
liver, and remove toxic levels
of ammonia. Also helps the
body process creatine,
stimulates the pancreas to
release insulin, is used to make
pituitary hormone vasopressin,
and regulates the production
of growth hormone. A
deficiency may result in
delayed sexual maturity.
Spirulina, Laver Seaweed,
Watercress, Jute, Horseradish-
Tree Leafy Tips, Broccoli, Zucchini,
Turnip Greens, Spinach, Taro
Leaves, Mustard Greens, Pumpkin
Leaves, Asparagus, White
Mushrooms, Brown Mushrooms,
Yardlong Beans, Blackeye Peas,
Mung Beans, Kidney Beans, Lima
Beans, Pigeon Peas, Great
Northern Beans, Fava Beans,
Hyacinth Beans, White Beans,
Winged Beans, Pinto Beans, Navy
Beans, Lupins, Soy Protein,
Soybeans, Tofu, Tempeh, Natto,
Soy Flour, Lentils, Sesame Seeds,
Cottonseed, Sunflower Seed,
Safflower Seed, Squash Seed,
Peanuts, Walnuts, Chia Seeds,
Almonds
Laver Seaweed, Carrots, Spirulina,
Kelp, Mustard Greens,
Horseradish-Tree Leafy Tips, Peas,
Asparagus, Broccoli, Pumpkin
Leaves, Chinese Cabbage, Sweet
Potato Leaves, Spinach, Turnip
Greens, Kale, Amaranth Leaves,
Bamboo Shoots, Jute, Green & Red
bell Peppers, Cauliflower, Bamboo
Shoots, Green Leaf Lettuce, Lentils,
Kidney Beans, Broadbeans, Pinto
Beans, Navy Beans, Soy Protein,
Soybeans, Tofu, Soy Flour, Soy
Meal, Lupins, Cottonseed, Sesame
Seeds, Sunflower Seed, Safflower
Seed, Peanuts, Mustard Seeds,
Soba Noodles, Oat Bran, Wheat
Bran, Protein-Fortified Noodles,
Oats, Rice Bran, Semolina, Wheat,
Rye, Spelt
Spirulina, Pumpkin Leaves,
Mustard Greens, Spinach, Laver
Seaweed, Watercress,
Turnip Greens, Taro Leaves,
Dock, Okra, Amaranth Leaves,
Zucchini, Broccoli, Asparagus,
Chinese Cabbage, Kale, Jute,
Enoki Mushrooms, Chives, Pinto
Beans, Navy Beans, Peas, Kidney
Beans, Soy Protein, Tofu,
Tamari, Soy Flour, Peanut Flour,
Soy Meal, Soybeans, Edamame,
Tempeh, Lupins, Sesame Seeds,
Cottonseed Flour, Cottonseed
Meal, Bakers Active Dry Yeast
and Breads
Spinach, Spirulina, Watercress,
Pumpkin Leaves, Mustard
Greens, Horseradish-Tree Leafy
Tips, Laver Seaweed, Chives,
Broccoli, Skunk Cabbage,
Asparagus, Jute, Chinese
Cabbage, Turnip Greens,
Dandelion, Carob, chocolate,
coconut, Chickpea, Broad
Bean, Kidney Bean, Mung
Bean, Broadbeans, Soy Protein,
Soybeans, Tofu, Lupins,
Peanuts, Almond, Walnuts,
Pistachio, Wild Rice, Wheat,
Oats, Peanuts, Sesame Seed,
Cottonseed, Sunflower Seed,
Safflower Seed, Squash Seed,
Watermelon Seed, Cashew

Calorie Intake Notes:
1500-1800 calories a day or ~1650 calories a day
Eating regularly till youre full, and waiting to eat again until you are hungry,
when eating only high nutrient rich food, will result in a healthy and natural
low calorie intake by todays standards. Go above when you are trying hard to
gain mass, your taller than 6, your body is unable to process food
effectively/efficiently, youre sick, youre sleep deprived, youre pregnant,
and/or if you are unable to eat nutrient rich food. Go below if you are shorter
Eat 90% to 99% plant foods (mothers
breast milk is the only animal food you
need, and accidental bugs tend to
happen)
No processed oils
Fresh and organic plant foods, raw or
cooked.
14

than 4 (including children), youre trying to loose mass and this intake is not
working, or you are eating very high nutrient packed food and truly are not
hungry enough to eat 1500 calories.
No processed sugar.
Low amounts of salt.
No processed food or junk food.

258 g * 4 = ~1035 cal = ~69% at 1500
cal total
338 g * 4 = ~1350 cal = ~75% at 1800
cal total
25 g * 9 = ~225 cal = ~15% at
1500 cal
36 g * 9 = ~324 cal = ~18% at
1800 cal
37 g * 4 = ~150 cal = ~10% at
1500 cal total
59 g * 4 = ~234 cal = ~13% at
1800 cal total
Example
Food
% Carbohydrates: Aim for 69-75%
of total calories
(258-338 g/day or ~298 g/day)
% Fat: Aim for 15-18% of total
calories
(25-36 g/day or ~30 g/day)
% Protein: Aim for 10-13%
of total calories
(37-59 g/day or ~48 g/day)

Vitamins:
Your body needs 13 vitamins to function properly. This includes vitamin A, vitamin D, vitamin E, vitamin
K, vitamin B3, vitamin B1, vitamin B12, folic acid, vitamin C, pantothenic acid, biotin, vitamin B2, and
vitamin B6.
15

A: Vitamin A, aka retinol, is a fat soluble vitamin that helps your eyes adjust to light, and keeps
your eyes, skin, and mucous membranes moist. Your body converts the beta-carotene in plant
foods to vitamin A and since vitamin A is a fat-soluble vitamin, meaning it gets stored in fat and
you can get too much of it stored in the liver, it is best to get your vitamin A only from beta-
carotene as to avoid an accidental excess amount of it stored up in the liver. Too much vitamin A
has been linked with an increased risk of fractures in postmenopausal women, can cause
nausea, irritability, blurred vision, orange palms and pads of the feet, growth retardation, hair
loss, enlarged spleen, enlarged liver, and birth defects. Beta-carotene has other benefits besides
preventing an overdose of vitamin A, such as its antioxidant properties that neutralize free
radicals in the body that cause tissue and cellular damage, and it may help people who have
Coronary Artery Disease. Deficiency in vitamin A can cause night blindness, eye inflammation,
diarrhea, and other problems. Good Sources of beta-carotene include sweet potatoes, carrots,
pumpkin, cantaloupe, broccoli, apricots, spinach and more.
C: Vitamin C, aka ascorbic acid, is a water-soluble vitamin that works with your immune system
to protect your body from infection. It quickens the bodys ability to repair wounds, builds
collagen, maintains healthy bones and teeth, fights against bacteria and viruses, lessons the
effects of the common cold including inflammation, stuffy nose, and aches, is a powerful
antioxidant that protects from free radicals that cause oxidative stress. It helps the body deal
with stress by reducing the elevated levels of stress hormones and cortisol. It balances our
internal body systems under various conditions and can aid in the production of dopamine in
the nervous system and support adrenal function for increased metabolic energy. Vitamin C
helps protect our skin from sun damage, damage from pollution, or damage from smoking and it
helps keep are skin and hair healthy, and can improve hair growth, prevent hair loss, prevent
greying of hair, fights dandruff, protects against skin discoloration, and improves skin texture. It
also helps regenerate your supplies of vitamin E, lowers blood pressure and lessens the
probability of hypertension and cardiovascular disease, ensures proper dilation of the blood
vessels which can prevent atherosclerosis, high cholesterol, congestive heart failure, and angina
pectoris. Vitamin C dramatically lowers your blood lead levels which is especially important for
children in urban areas, as too much lead can lead to learning disabilities, and it can also lead to
kidney damage and high blood pressure. Finally vitamin C is required in the lens of the human
eye and a deficiency can lead to cataracts, causing blurry vision. You cant overdose on vitamin C
since it is a water soluble vitamin and is not stored by the body. A vitamin C deficiency may
result in dry and splitting hair, gingivitis or inflammation of the gums, bleeding of the gums,
rough, dry and scaly skin, reduction of wound healing rate, easily bruised, nosebleeds,
decreased ability to ward off infections, high blood pressure, gallbladder disease, stroke, cancer,
atherosclerosis, scurvy which leads to the formation of liver spots on the skin, spongy gums, and
bleeding from mucous membranes and can lead to death, and more. Great sources of vitamin C
include oranges, grapefruit, red and green peppers, kiwi, broccoli, strawberries, cantaloupe,
baked potatoes, and tomatoes.
D: Vitamin D, aka calcitriol (the active form in our bodies), regulates the absorption of calcium
and phosphorus in our bones and aids in cell to cell communication. There are at least 5 forms
16

of vitamin D only two seem to matter to humans, ergocalciferol and cholecalciferol.
Ergocalciferol, aka vitamin D2, is produced by invertebrates, fungus, and plants, from ergosterol
and UV irradiation. Cholecalciferol, aka vitamin D3, is made in our skin and in other vertebrates
when the 7-dehydrocholesterol in our skin reacts with ultraviolet light at 270-300 nm
wavelengths. These waves are present every day in the tropics, and every day during some of
the spring, all of the summer, and parts of fall in temperate areas, and hardly ever in the arctic
circles. Vitamin D deficiency is very common especially during the winter months so it is
important to get at least some vitamin D in your diet. A study published in The Journal of Clinical
Endocrinology & Metabolism concluded that vitamin D2 is much less effective than D3 though.
Vitamin D is crucial for the absorption and metabolism of calcium and phosphorous, it helps
regulate our immune systems and fight off colds and flus, lowers our risk for multiple sclerosis,
maintains cognitive functions especially later in life, helps maintain a healthy body weight,
reduce the severity and frequency of asthma symptoms, reduce the risk of developing
rheumatoid arthritis, protects us from radiation damage, lowers risk of developing cancer, can
help people recover from tuberculosis, and lowers the risk of a heart attack and an early death.
A great way to make sure you get enough vitamin D is to get at least 15 minutes of direct
sunlight twice a week, and more if you are of dark skin, live in temperate zones(instead of the
tropics), its cloudy, or if you are 65 years or older. But if you live in the artic circles, or its late
fall, winter, or early spring youll need to get vitamin D in your diet. Good sources of vitamin D
from food include mushrooms (especially after they are exposed to ultraviolet light), and
fortified cereals, almond milk, soymilk, breads, orange juice, and other fortified food, but If you
live in the artic circles or just dont go outside it may be necessary to also get your vitamin D
from fish like salmon, tuna, and mackerel(but preferably wild non-mercury contaminated fish)
or more direct supplements as it will become hard to get enough vitamin D from just fortified
foods and mushrooms unless an especially high vitamin D fortified food was found.
E:
K:
B1:
B2:
B3:
B6
B12:
Folic Acid:
Pantothenic Acid:
Biotin:
Minerals:
Your body needs minerals to function properly. These minerals include calcium, phosphorus,
magnesium, iron, copper, potassium, sodium, chloride, sulfur, Iodine, cobalt, selenium, manganese, and
zinc.
17

Calcium:
Chloride:
Cobalt:
Copper:
Iodine:
Iron:
Magnesium:
Manganese:
Phosphorus:
Potassium:
Selenium:
Sodium:
Sulfur:
Zinc:
Good Foods with High Amounts of Essential Vitamins & Minerals:
Vitamin A
(700 micrograms/day)
Vitamin C
(75 milligrams/day)
Vitamin D
(5 micrograms/day)
Mango, Dried Apricot, Peaches, Dried
Plums, Grapefruit, Watermelon,
Cantaloupes, Butternut Squash, Pumpkin,
Tomatoes, Red Bell Pepper, Sweet Potato,
Carrot, Peas, Asparagus, Celery, kale,
Spinach, Dandelion Greens, Romaine
Lettuce, Swiss Chard, Chives, Watercress,
parsley, Shallot, Arugula, Leeks., Turnip
Greens, Mustard Greens, Okra, Paprika,
Cayenne, Chili Powder, Parsley, Basil,
Marjoram, Dill, Oregano.
Guavas, Kiwi, Papayas, Oranges,
Tangerines, Strawberries, Cantaloupe,
Mangoes, Acerola Cherries , Black Currants,
Pummelows, Lemons, Pineapples, Star
Fruit, Persimmons, Kumquats, Elderberries,
Cooked or Sun-dried Tomatoes, Red and
Green Chili Peppers, Yellow Bell Peppers,
Banana Peppers, Thyme, Parsley, Kale,
Mustard Greens, Garden Cress, Broccoli,
Kidney Bean Sprouts, Cauliflower, Brussels
Sprouts, Turnip Greens, Chives, Red
Cabbage, Coriander, Rose Hips, Cloves,
Saffron, Cayenne Pepper, Chili Powder,
Basil, Rosemary, Fortified Cereals.
Fortified Orange Juice, Fortified Soy or
Almond Milk, Chanterella Mushrooms,
Maitake mushrooms, Ultraviolet light
Portabella mushrooms, Shiitake Mushrooms,
White Mushroom, Enoki Mushrooms, Morel
Mushrooms, Sunshine (10-15 minutes of sun
three times a week, 20 min for dark skin, 30
minutes for elderly for 100% vitamin D
needs). (Note: exposing any mushrooms to
ultraviolet light will increase its vitamin D
content).
Vitamin E
(15 milligrams/day)
Vitamin K
(90 micrograms/day)
Thiamin/ Vitamin B1
(1.1 milligrams/day)
Kiwi, Apricots, Avocado, Blackberry, Mango,
Blackcurrants, Butternut Squash, Pumpkin,
Red Bell Pepper, Olive Oil, Grapeseed oil,
Sunflower seed, Flaxseed, Brazil Nuts,
Almonds, Hazelnut, Peanut, Spinach,
Broccoli, Carrot, Pine Nuts, Light & Silken
Tofu, Navy Beans, White Beans, Pinto
Beans, Collards, Dandelion Greens, Wheat
Germ.
Kale, dandelion greens, spinach, collards,
cress, watercress, broccoli, Brussels
sprouts, loose-leaf lettuce, arugula, parsley,
spring onion, kiwi, sprouted soybeans,
asparagus, rhubarb, leeks, carrot, celery,
sprouted lentils, avocado, blackberry,
celery, peas, pomegranate.
Weetabix, yellow beans, linseeds, pink beans,
sunflower seeds, black beans, split peas,
pasta, navy beans, macadamia nuts, spirulina,
lentils, yellow beans, oats, pita, soybeans,
kidney beans, pineapple, pinto beans,
pistachio, sesame seeds, orange.
Riboflavin/Vitamin B2
Niacin/ Vitamin B3
(14 milligrams/day)
Vitamin B6
Spirulina, maple syrup, soybeans, passion
fruit, mushroom, yellow beans, pasta,
almonds, kidney beans, spinach,
buckwheat, avocado, dandelion greens,
pita, pinto beans, quinoa, navey beans,
lentils.
Soybean, peanuts, yellow beans, navy
beans, split peas, lentils, pasta, kidney
beans, pumpkin seeds, spirulina, sunflower
seeds, Weetabix, pink beans, mushrooms,
black beans, passion fruit, white beans,
garbanzo beans, sesame seeds, pinto
beans.
Carrot, banana, yellow beans, soybeans,
sunflower seeds, pistachios, lentils, avocado,
potatoes, sweet potato, pineapple juice, pink
beans, prunes, navy beans, red bell pepper,
garbanzo beans, kale, brown rice, kidney
beans, spinach, leeks, boiled green bell
pepper, yam.
18

Folic Acid
Vitamin B12
(2.4 micrograms/day)
Pantothenic Acid/Vitamin B5
(5 milligrams/day)
Yellow beans, lentils, garbanzo beans, pink
beans, black beans, soybean, navy beans,
white beans, pinto beans, kidney beans,
split peas, asparagus, spinach, avocado,
artichoke, beet, broccoli, lettuce, pita,
orange juice, peanuts.
Raw mushrooms, nutritional yeast with
vitamin B12, Vitamin B12 supplement,
Foods or drinks fortified with vitamin B12,
dirt, feces.
Shiitake, sunflower seeds, avocado,
mushroom, lentils, split peas, sweet potato,
yellow beans, peanuts, soybeans, corn, brown
rice, snow peas, quava, backed potato, rice,
carrot, cauliflower, black currants, navy
beans, buck wheat, brown rice, pomegranate,
pink beans.
Biotin/Vitamin B7
(25 micrograms/day)
Choline
(425 milligrams/day)

Almonds, peanuts, hazelnuts, cashews, pine
nuts, brazil nuts, walnuts, banana, papaya,
carrots, avocado, tomato, swiss chard,
sweet potato, strawberries, raspberries,
onions, cucumbers, cauliflower.
Peanuts, alomonds, walnuts, cashews,
broccoli, brussel sprouts, potatoes,
avocados, kidney beans, navy beans, brown
rice, white rice.

Calcium
Chromium
(25 micrograms/day)
Copper
Sesame seeds, rhubarb, soybeans, white
beans, yellow beans, navy beans, spinach,
kidney beans, dandelion greens, kale,
spinach, arugula, watercress, orange peel,
kumquat, garbanzo beans, almonds.
Sweet potato, apple, tomato, broccoli,
corn, garlic, orange, grape, green beans,
Marmite, vegemite. Buckwheat, potatoes,
onion, romaine lettuce.
Sesame seeds, soybean, spirulina, shiitake,
cashew nuts, yellow beans, garbanzo beans,
navy beans, white beans, kidney beans,
sunflower seeds, lentils, hazelnuts, brazil nuts,
buckwheat, walnuts, pink beans, mushrooms,
pumpkin seeds, pistachios, pine nuts, cherries,
pineapple juice, black beans, split peas, pecan
nuts, pinto beans, almonds, peanuts, guava.
Iodine
Iron
(18 micrograms/day)
Magnesium
Strawberries, potatoes, beans. dried
seaweed, Iodized Salt, Navy beans, sea
vegetables, kelp, asparagus, radish,
mushroom, garlic, onions, eggplant,
parsley, passionflower, apple cider vinegar.
Soybeans, yellow beans, white beans,
lentils, kidney beans, navy beans, garbanzo
beans, sesame seeds, spirulina, pink beans,
black beans, pinto beans, ginger root,
spinach, artichoke, split peas, pumpkin
seeds, black currant, parsley.
Yellow beans, pumpkin seed, soybean, navy
bean, black beans, pink beans, brazilnuts,
sesame seeds, buckwheat, sunflower seeds,
Weetabix, kidney beans, quinoa, peanuts,
almond, garbanzo beans, almond, cashews,
lentils, pine nuts, split peas, spinach, swiss
chard, spinach, pinto beans, rice.
Manganese
Molybdenum
(45 micrograms/day)
Phosphorus
Pineapple, pine nuts, soybean, rice, brown
rice, rice flour, garbanzo beans, hazelnuts,
pumpkin seed, pecans, yellow beans,
macadamia nuts, white beans, blackberry,
peanuts, navy beans, lentils, walnuts,
grape, pink beans, maple syrup, raspberry,
blackberry.
Spinach, Swiss Chard, Kale, Lettuce, Other
dark leafy greens, lentils, Peas, green
beans, yellow beans, pink beans, kidney
beans, pinto beans, garbanzo beans, raw
nuts (excessive amounts are toxic).
Yellow beans, soybeans, lentils, navy beans,
pumpkin seeds, sunflower seeds, garbanzo
beans, pink beans, kidney beans, black beans,
pinto beans, Weetabix, brazilnuts, white
beans, quinoa, aplit peas, sesame seeds, rice,
peanuts, pine nuts, buckwheat, almond,
pistachio, millet.
Selenium
(55 micrograms/day)
Zinc
(8 milligrams/day)
Potassium
(4.7 grams/day)
Brazilnuts, soybean, shiitake, pinto beans,
navy beans, sunflower seed, pita, brown
rice, yellow beans, rice, ginger root, sesame
seeds, mushroom, corn, garbanzo beans.
Kidney beans, soybeans, yellow beans,
lentils, garbanzo beans, white beans,
sesame seeds, navy beans, split peas, black
beans, pine nuts, wild rice, pinto beans,
pink beans, cashews, peanuts, sunflower
seeds, quinoa, rice, pecans, millet,
Weetabix.
Soybeans, white beans, yellow beans, pink
beans, navy beans, kidney beans, lentils, split
peas, carrots, passion fruit, avocado, black
beans, pinto beans, baked potato, guava,
pineapple juice, yam, orange, sweet potato,
garbanzo beans, banana, swiss chard, apricot,
tangerine, bamboo shoots, black currant, kiwi,
grapefruit, prunes.
Sodium
Chloride
(2.3 grams/day)

Canned beans, onion soup, pinto beans,
peanuts, canned vegetables, pickles, pita,
gluten free breads, soups, iodine salt or sea
salt.
Salt, tomatoes, lettuce, celery, olives,
seaweed, rice, buckwheat, gluten free
breads.

19

20

Healthy & Cheap Example Weekly Food Plan

Breakfast Lunch Dinner Snack
Monday
Banana Almond
Milk Kashi Cereal
Hummus &
Veggies or
Cauliflower/
Broccoli/
Spinach
Rice & Veggies

2 Oranges

Tuesday
Banana Almond
Milk Kashi Cereal
Peas or Vegan
Baked Beans
Soba Noodles
with Homemade
Tomato Sauce
Apple & Sunflower
Seeds

Wednesday
3 Banana, raw &
Glass of Fortified
Almond Milk

Hummus/
Veggie
Sandwich/ Wrap
Sweet Potato
Soup
2 Oranges

Thursday
Banana Almond
Milk Kashi Cereal
Green beans/
Peas/
Asparagus
Homemade
Vegan Pizza with
Homemade
Tomato Sauce &
Veggies
Apple & Sunflower
Seeds

Friday
3 Banana, raw &
Glass of Fortified
Almond Milk

Hummus &
Veggie or
Cauliflower/
Broccoli/
Spinach
Vegetable Soup

2 Oranges

Saturday
Banana, Almond
Milk, Kashi Cereal
Hummus/
Veggie
Sandwich/ Wrap
Sweet potato
fries or Rice &
Veggies
Fruit Smoothie
with Flaxseeds
Sunday
3 Banana, raw &
Glass of Fortified
Almond Milk
Baked Sweet
potato
Watermelon/
Cantaloupe/
Pineapple/
Honeydew/ Fruit
Salad
Vegan Ice Cream

21

Food Pyramids

Featherweights are foods with a CD of less than 0.7. You can eat as much of these foods as you want to. This
group includes foods like water-based vegetable soup 0.3; apples, berries, peaches, squash, and other fruit (~
0.6), asparagus, broccoli, green peas, spinach, bean sprouts, seaweed, and other veggies (~0.5); tofu 0.6,
almond/soymilk, and mushrooms too.
Lightweights weigh in with a CD of between 0.8 and 1.5. They can be eaten in medium-sized portions about
once a day. Most often from the cooked bean, sweet potato, or grain categories. Grains focused on pseudo
grains like buckwheat noodles (aka soba noodles) buckwheat bread, quinoa, and lentils.
Middleweights have a calorie density of 1.6 to 3.0. You want to have relatively small portions of these foods.
You can eat an item from here once a week or less (most often from the hummus, soy ice cream, or bread
categories of this section). Middleweights are items like hummus 1.7, red-fatty fish 1.8, whole-wheat bagel 2.0,
soy cheese 2.5 and raisins 3.0.
Heavyweights, as the name suggests, are the most dangerous. They have a calorie density of more than 3.0 and
usually have other negative nutritional traits associated with them. Try not to eat them, and if you do eat them
very sparingly. This group includes foods such as graham crackers 4.2, plain rice cakes 3.8, bacon 5.0, smooth
peanut butter, 5.9, vegetable oil 8.8, etc. All these foods are either high in fat and sugar, or low in water content
or fiber. Many of them are processed foods like doughnuts (CD 4.3), corn chips (CD 5.4), and French fries (CD
3.2).Processing removes the fiber (non-digestible carbohydrate), often removes water, and frequently adds
sugar or fat, making these foods the most calorically dense of all, and the most detrimental to your health.
22

Grocery Lists

Note: Organic and fresh is best! Buy a Non-Fluoride All Natural Toothpaste. Get a Shampoo (and optional
Conditioner) that is organic and uses no harsh chemicals. Try to use only organic and non-antibacterial soaps,
detergents, and disinfectants for cleaning. Be as green and sustainable as possible when buying products. It is
always a good idea to buy from local farmers or farmers markets. Grow as much of your own food as you can (you
dont need a lawn right? What about that spot on the porch or in the window?).

Variety Intensive Grocery List

Fruits Vegetables Beans & Lentils Herbs/Seasonings Sweets
Apples, Bananas,
Peaches, Pears,
Plums,
Pomegranates,
Grapes, Raspberries,
Black Berries,
Blueberries, Kiwis,
Strawberries, GoJi
Berries, Black/Red
Currents,
Cranberries,
Mango, Pineapple,
Lemons, Oranges,
Watermelon,
Cantaloupe,
Honeydew, Coconut
Milk, Coconut,
Cucumber, Zucchini,
Butternut Squash,
Pumpkin, Acorn
Squash, Bell Pepper,
Tomatoes

Spinach, Romanian
Lettuce, Kale,
Asparagus, Broccoli,
Brussels Sprouts,
Celery, Cauliflower,
Onions, Carrot,
Parsnip, Radish,
Sweet Potatoes, Red
Potatoes
Green Beans, Peas,
Garbanzo Beans,
White Beans, Pinto
Beans, Black Beans,
Kidney Beans,
Tempeh, Tofu,
Edamame, Lentils

Basil, Herbal/Green
Tea (Ginseng,
Dandelion, Mint,
etc) , Garlic, Garlic
Powder, Ginger,
Oregano, Parsley,
Mint, Cilantro,
Thyme, Turmeric,
Black Pepper, Onion
Powder, Vanilla
Extract, Cinnamon,
Paprika, Cumin, Chili
Powder, Dill weed,
Allspice, Cayenne
pepper, Ionized/Sea
Salt
Maple Syrup, Raw
Honey, Dark
Chocolate, Coconut
Sugar
Nuts Seeds Grains & Pseudo
Grains
Seafood & Fungi Other
Almond Milk,
Almonds, Cashews,
Almond Butter,
Pistachios,
Macadamia Nuts,
Pine Nuts, Walnuts,
Pecans
Sesame Seeds, Flax
Seeds, Sunflower
Seeds
Brown Rice, Quinoa,
Millet, Buckwheat
noodles (soba
noodles),
Buckwheat Bread,
Fortified Gluten-
Free & Organic
Cereal.
Wild Trout, Spirulina
or Chorela,
Seaweed, Sea
Vegetables,
Mushrooms
Italian dressing,
Yeast, Olive Oil,
Sesame Oil, Apple
Cider Vinegar,
White or Rice
Vinegar, Balsamic
Vinegar, Ketchup,
Relish, Mustard,
Nayonnaise (Mayo
made from tofu),
Soy Sauce,
Worchester Sauce,
Reverse Osmosis
23

Water

Simplistic/Minimalist Grocery List

Fruits Vegetables Beans & Lentils Herbs/Seasonings Sweets
Apples, Bananas,
Blueberries/
Strawberry /other
berry, Melon/
Squash, Oranges,
Cucumber, Bell
Pepper, Tomatoes

Romanian Lettuce,
Spinach, Onions,
Carrot, Sweet
Potatoes, Celery,
Cauliflower,
Peas, Green Beans,
Garbanzo Beans

Basil, Green Tea,
Garlic, Oregano,
Turmeric, Black
Pepper, Cumin, Chili
Powder

Nuts Seeds Grains & Pseudo
Grains
Seafood & Fungi Other
Fortified Almond
Milk
Sesame Seeds,
Flaxseeds
Brown Rice,
Buckwheat noodles
(soba noodles),
Buckwheat
Bread/Potato Bread,
Fortified Gluten-
Free & Organic
Cereal.
Mustard, Reverse
Osmosis Water

Organic & GMO
Why Choose Organic: Watch: Seeds of Death https://www.youtube.com/watch?v=eUd9rRSLY4A ,
Vandana Shiva The Future of Food and Seed https://www.youtube.com/watch?v=yYwOTLopWIw ,
Why Avoid GMO: Watch: GMO Foods? How to Tell, Truth About Genetically Modified Foods & Label
GMO Psychetruth Nutrition https://www.youtube.com/watch?v=3HYNBY5IKAQ ,

Wheat & Gluten
Why avoid wheat & gluten: Wheat has a lot of gluten in it which causes headaches, tingling sensation,
brain fog, weight gain, and symptoms like that of irritable bowel syndrome in people who are gluten
sensitive and also causes cramping, bloating, diarrhea, constipation, and weight loss in people with a
gluten intolerance also known as celiac disease. But even if you are not experiencing any of these
symptoms, your body is still being taxed with the burden of processing and getting rid of the gluten you
are eating. Wheat also contains lectin which is produced by plants to protect them against predators.
24

Too much lectin has been associated with insulin resistance, higher blood pressure, and higher
inflammation levels. This leads to increased amount of hunger and can result in people becoming
overweight or obese. Wheat has also been linked to many people who suffer from autoimmune
conditions. A lot of people have been suggesting lowering the amount of wheat in your diet to improve
your health or help you lose weight and it isnt hard to see why when you start looking into all the
research done on the effects of wheat.
How to avoid Wheat:
Remember wheat is not just bread but also almost all pasta, pastries, and cereals, as well as a lot
of processed foods. A good tip to avoid wheat or gluten in processed foods, is just to not eat
them or just look at the labels.
Most likely you will still want to eat breads, pastas, pastries and cereals, So buy a gluten free/
grain free option, also known as pseudo grains. My favorit is buckwheat. Buckwheat noodles are
called soba noodles, but often Americanized versions of soba noodles contain wheat as well so
be careful.
You can also make your own bread, cookies, pastries, pastas, cereals and whatever else youd
like with a much more healthy and nutritious wheat and gluten free flour. Although most non-
wheat flours tend to not work as well on their own in recipes that call for all-purpose flour. So it
is best to combine a few different non-wheat flours together so they balance each other out and
act a lot more like regular all-purpose flour. You can try all sorts of different flour combinations
until you find the one that you like best. I was able to find a mix that to me actually tastes a lot
better than regular all-purpose flour. The chart below outlines an easy way to make your own
nutrition rich, wheat and gluten free flour mix that works well as an all-purpose flour (you
dont have to fallow this chart) :
Up to 100%
Grain-like Flour
Up to of total
flour mixture as
Binding
Flour/Agent
Up to of total
flour mixture as
Vegetable Starch
Flour
Up to of total
flour mixture as
Bean Flour
Up to of total
flour mixture as
Other Flours and
Flour Additions.
Buckwheat Flour
Millet Flour
Quinoa Flour
Amaranth Flour

Tapioca Flour
Arrowroot
Powder

Green Pea Flour
Sweet Potato Flour

Chickpea/Garbanzo
Bean Flour
White Bean Flour
Black Bean Flour
Fava Bean Flour
and/or
Other Bean Flour
Brazil Nut Flour
Chestnut Flour
Hazelnut Flour
Almond Flour
Cashew Flour
Peanut Flour
Pistachio Flour
Coconut Flour
Flax Seeds or Flax
Seed Flour
Sesame Seeds or
Sesame Seed Flour

25

Animal Products
Why Avoid Animal Products: Watch: Preventing the Most Common Diseases, Dr. Michael Greger
https://www.youtube.com/watch?v=5bcdCPOXm8o (note: you can skip the intro to about 17 minutes
in), Myths and Truths about Vegetarianism https://www.youtube.com/watch?v=nclHgRDRsUY , 101
Reasons to Go Vegan Presentation https://www.youtube.com/watch?v=W4HJcq8qHAY , Fat, Sick &
Nearly Dead http://www.hulu.com/watch/289122 , 40 Year Vegan Dies of a Heart Attack! Why? The
Omega-3 and B12 Myth with Dr. Michael Greger https://www.youtube.com/watch?v=q7KeRwdIH04
(Note: make sure the video starts at 0:00, for some reason it tends to start in the middle of the video for
me. He is basically explaining the importance of omega 3s, B12, and how you can make sure you get
them as a vegan.), John Robbins Healthy at 100 https://www.youtube.com/watch?v=ylHh87nflwg
(note: carbohydrates and in like every food we eat not just grains like I noticed some people like to
think), Why Luiz Doesnt Want to Eat Octopus or other Animals, English sub
https://www.youtube.com/watch?v=WGUeFV8Fk4s . If you do a search online there are a ton of people
saying that if your vegan or vegetarian you need to make sure you get enough nutrients, specifically
protein, calcium, iron, zinc, vitamin D, and vitamin B12, but if you look at each nutrient you will find that
all of the nutrients people warn you that you may not get enough of on a vegan diet are actually much
more efficient and/or much more easy for your body to absorb when you eat only vegetables, fruits,
nuts, seeds, beans, and grains.
Protein is easily obtainable through a vegan diet. You can reach the recommended amount with
a vegan diet without having to do any special food combining or eat a lot of any specific foods.
Just like meat and dairy products there are also many vegan foods that contain good amounts
of all essential amino acids which allow your body to manufacture all the proteins it needs.
Soybeans, quinoa, and spinach are known to have good amounts of all essential amino acids.
Other protein sources for vegans usually have all of the essential amino acids, but the
amounts of one or two of the amino acids may be low. Grains are lower in the essential amino
acid lysine, and legumes are lower in the essential amino acid methionine than foods
considered having good amounts of all essential amino acids. Even if you only ate one type of
food like rice you could still easily get enough of all of the essential amino acids as even though
it doesnt have a lot of one of the essential amino acid it still contains all of the essential amino
acids. Most people dont eat just one type of food though and usually eat some grains (like
bread, pasta and rice), some legumes (like green beans, peas, and soybeans), some vegetables
(like lettuce, spinach, carrots, onion, etc), some fruit (like apples, oranges, banana, grapes, etc)
and whatever else they want. And so even though grains are lacking lysine the legumes will
easily make up for it, and even though legumes are lacking methionine grains will easily make
up for that, and they end up balancing out each other and you get good amounts of all the
essential amino acids you need. So eating a simple variety of food, which people tend to enjoy
more, makes it a whole lot easier to obtain enough of all of the essential amino acids in a
vegan diet. Just make sure youre getting enough calories; the same amount of calories as an
omnivore, as everyone becomes deficient in a lot of nutrients when they starve themselves. To
make sure youre getting enough calories all you have to do is listen to your body and make your
26

eating habits reflect what your body is telling you. Eat when you are hungry and try to eat
enough and a good variety of foods so that you do not feel noticeably hungry throughout the
day. This way you can ensure you are getting enough calories as well as plenty of amino acids to
make all the proteins you need. Yes vegans consume less proteins (aka essential amino acids)
then omnivores, but who says more is always better? There have been so many experiments
and studies that have linked excess protein intake with osteoporosis, kidney disease, and
many other major health problems. The recommended amount of protein a person should get
adds up to about 10% of a persons calorie intake. Most vegans diets contain about 10-12%
protein where most omnivores diets contain close to 14-18% protein. So there seems to be no
problem with too little or too much protein in a vegan diet, whereas you actually have the
problem of eating too much protein in an omnivore diet. Meat and dairy products not only can
add too much protein to the body but they also contain a lot of other stuff are bodies dont
need and dont benefit from including cholesterol, unhealthy fat (as some forms of fat can be
very beneficial and are necessary for body functions), free-radicals, and often a ton of chemicals
and hormones that are given to the animals to speed up production and increase profit. All of
which cause many problems and changes in are bodys ability to function properly including
premature puberty, a bad thyroid, obesity, cancer and much more. So why get protein from
meat and dairy when you can get it more efficiently and without all the stuff that hurts your
body by getting your protein from vegan foods that not only have protein but many other
nutrients your body can benefit from? I decided I defiantly preferred getting my protein from
vegan foods, but you can decide differently if you want. Here are some helpful tables on
protein for vegans:
Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs
Protein (grams)
Breakfast: 1 cup Oatmeal 6
1 cup Soy Milk 7
1 medium Bagel 10
Lunch: 2 slices Whole Wheat Bread 7
1 cup Vegetarian Baked Beans 12
Dinner: 5 oz firm Tofu 12
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
Snack: 2 Tbsp Peanut Butter 8
6 Crackers 2
27

TOTAL 77 grams
Protein Recommendation for Male Vegan 63 grams
[based on 0.9 gram of protein per kilogram body weight for 70 kilogram (154 pound) male]

Breakfast: 2 slices Whole Wheat Toast 7
2 Tbsp Peanut Butter 8
Lunch: 6 oz Soy Yogurt 6
2 Tbsp Almonds 4
1 medium Baked Potato 3
Dinner: 1 cup cooked Lentils 18
1 cup cooked Bulgur 6
Snack: 1 cup Soy Milk 7
TOTAL 59 grams
Protein Recommendation for Female Vegan 52 grams
[based on 0.9 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female]

Important Note: Additional food should be added to these menus to provide adequate calories and to
meet requirements for nutrients besides protein.
Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per
100 calories. To meet protein recommendations, the typical moderately active adult male vegan needs
only 2.2 to 2.6 grams of protein per 100 calories and the typical moderately active adult female vegan
needs only 2.3 to 2.8 grams of protein per 100 calories. These recommendations can be easily met from
vegan sources.
Table 2: Protein Content of Selected Vegan Foods
FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)

Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8
28

Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5.0
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Bagel 1 med. (3.5 oz) 10 3.9
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP),
cooked
1/2 cup 8 15.0
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Whole wheat bread 2 slices 7 5.2
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers
information.
The recommendation for protein for adult male vegans is around 63 grams per day; for adult female
vegans it is around 52 grams per day.

29

Table 3: Amounts of Foods Providing Recommended Amounts of Essential Amino Acids
We recommend eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the
day, so that if one food is low in a particular essential amino acid, another food will make up this deficit.
As an extreme example, even if you only ate one kind of grain, bean, potato, or vegetable as a protein
source, and ate enough of that food, you could meet your protein and amino acid needs. Admittedly, it
would be a very monotonous way to eat and you might miss out on other nutrients. We point this out,
however, to illustrate the idea that almost all non-animal protein sources contain all of the essential amino
acids. Table 3 shows the amount of rice, corn, potatoes, or tofu that an adult male would need to eat if he
relied on only one food as a protein source. Women would need about 20% less food because of
womens lower protein requirements.

9 cups of cooked corn OR 8 large potatoes OR 1 cup of tofu OR 7.5 cups of cooked brown rice for an
adult male.

About 7.2 cups of cooked corn OR 6.4 large potatoes OR 4/5
th
a cup of tofu OR 6 cups of cooked brown
rice for an adult female.

Food Try Thr Iso Leu Lys Met+Cys Phe+Tyr Val
Adult RDA,154 lb
male (1)
350 1400 1330 2940 2660 1330 2310 1680
12-3/4 cups corn 437 2527 2527 6801 2679 1824 5339 3629
8 large potatoes 646 2057 2033 2990 3277 1723 3971 3134
2-1/2 cups tofu 780 2045 2480 3808 3298 1333 4112 2530
15-1/2 cups cooked
rice
907 2569 2962 5773 2660 2418 6237 4111
Source: USDA Nutrient Database for Standard Reference, Release 24, 2011.
Notes: Amounts of amino acids are in milligrams. Try=tryptophan, Thr=threonine, Iso=isoleucine,
Leu=leucine, Lys=lysine, Met+Cys=methionine+cysteine, Phe+Tyr=phenylalanine+tyrosine, Val=valine

2.4 mcg of vitamin B12 is recommended for an adult daily. It is well known that Vitamin B12 can
be harder for vegans and vegetarians to obtain. To me it seems like the whole world is having a
hard time getting enough vitamin B12. A lot of farm animals are given B12 supplements due to
deficiencies but not all are and so a person who eats meat and dairy every day can still easily
become B12 deficient and thats part of the reason why energy drinks packed with vitamin B12
are so popular. The amount of vitamin B12 added to foods such as energy drinks and cereals, as
well as vitamin B12 supplements, and popular B-complex supplements with vitamin B12, help
keep people from becoming deficient. These products were not marketed to vegans until
recently. With all the hype about vitamin B12 for vegans many more healthy products are
becoming available with vitamin B12 and are being marketed to vegans. Vegans now have
much more access to vitamin B12 drinks, vitamin B12 supplements, nutritional yeast with
vitamin B12, vitamin B12 fortified Almond, Soy or other non-animal milks, B12 fortified
cereals, and many other B12 fortified foods. Vegans now days may in fact be far less B12
30

deficient then a lot of their meat and dairy eating friends due to their greater awareness of
the importance of vitamin B12. So a more common vitamin B12 deficiency in vegans and
vegetarians compared to omnivores is not proof in any way that humans are meant to eat
animal products, but it does suggest that humans were not meant to be exposed to so many
harsh chemicals and toxins, humans were not meant to live in such a sterile world, and that
healthy vitamin B12 fortified products need to become more available so we can live in a
sterile and vegan world, as relying on animal products as our source of vitamin B12 can lead to
many more health problems, and I prefer not to eat feces, dirt, and/or bugs. Yes the
occasional bug is perfectly fine for consumption. Only problem is often they do carry diseases
and even when kept disease free bugs are still not as healthy as eating beans, although if you
do eat meat switching to eating bugs instead would be better overall. In my opinion its best to
only eat bugs accidentally and focus on eating the healthier options. Note that most
processed food we eat today contains some bugs. Even if you cant get B12 fortified foods or a
B12 supplement, a B12 deficiency is no reason why a person should not at least strive to
become more of a vegan/vegetarians, especially when you consider all the terrible effects
animal products have on peoples health and how much switching to a vegetarian or vegan diet
has helped so many people with so many health problems. You might be lacking vitamin B12 if
you are feeling constantly tired, achy or sleepy. And even if you are not feeling tired, achy or
sleepy it never hurts to be on the safe side and make sure you are getting enough vitamin B12.
Consuming vitamin B12 is still vegan as vitamin B12 is produced by bacteria which are
considered to be not an animal or plant but bacteria, and are commonly found in dirt and feces.
And all vitamins B12 in supplements and in fortified products are derived from the bacteria in
big tubs so no animals are harmed in the process of obtaining that B12. So it is not an animal by-
product nor is it only found in animals. It seems that this bacterias purpose in life is to create
vitamin B12 for animals like us. It is also good to reduce your exposer to harsh chemicals and
toxins as much as possible. Even if you eat meat and dairy every day you may still be lacking
vitamin B12 and not even realize it.
How to Avoid Animal Products:
Eat as many vegetables, fruits, nuts, seeds, beans, and grains as you want.
Include a food that says it contains vitamin B12 like fortified cereal (I recommend Kashis Heart
to Heart Cereals) or non-dairy milk fortified with vitamin B12 in your diet. Especially good if
you are exposed to a lot of chlorine or other strong chemicals like fluoride, pesticides,
insecticides, weed-killer, toxic household cleaning products, shampoo, conditioner or soap with
harsh chemicals, chemical air fresheners or perfumes, air or water pollution and pretty much
any other source of strong chemicals and toxins you can think of.
Instead of Eggs-you can try banana, or a little cornstarch and water, or a little oil and/or water.
And if eggs is the main ingredient or consists of a good portion of the recipes try tofu or buy a
really good vegan egg replacer.
Instead of Cows Milk- Almond milk, Coconut milk, Soymilk, and other nut milks or skip the milk
and have fruit, real fruit juice, water, nuts or seeds.
31

Instead of Sour Cream- Use cashews, lemon, sea salt, and water, you can find this recipe here:
http://reciperenovator.com/special-diets/vegan/how-to-make-vegan-sour-cream/
Instead of Cheese-You can use nutritional yeast, or nutritional yeast and cashews. Here is a
recipe for vegan cashew cheese: http://mylifeinapyramid.com/my-pyramid-of-
recipes/?recipe_id=6021793
Instead of Mayo-buy vegan mayo like Nayonnaise (which is made with tofu) or make vegan
mayo with 2/3 cup soy milk (other non-dairy milks dont thicken), 2 t. apple cider vinegar, t.
sea salt, 2/3 cup vegetable oil, 2/3 cup olive oil, 1 t. agar flakes or agar powder, and 2 T. purified
water. Just combine the soymilk vinegar, and salt and let stand until curdled, then heat the agar
in water over medium low heat until it swells up, then put the curdled milk half oil and agar
mixture in a blender and blend on high for a minute. Add the other half of the oil and in a steady
stream in the blender until it emulsifies. There are probably other really good vegan mayo
recipes online as well.

Fluoride
Why Avoid Fluoride- Watch these videos: The Great Culling Our Water
http://www.youtube.com/watch?v=msM9va4eDVo , An Inconvenient Tooth
http://www.youtube.com/watch?v=sh-oeu2L8yM , The Hidden Agenda: The Fluoride Deception
http://www.youtube.com/watch?v=tnYWQ46Ci9w
How to Avoid Fluoride-
Drink only water that has been purified by reverse osmosis and has no added fluoride in it or
buy a filter that specifically says it filters fluoride out of the water.
If possible bathe in purified non-fluorinated water or design a bathing routine that doesnt let
your body absorb too much fluorinated water too often, such as only washing your greasy hair,
smelly arm pits, butt and feet instead of a full shower to of the time. Even better yet rinse
your hair, pits, genitals, and hands with fluoride free water as much as you want and take a full
shower(which is usually not fluoride free due to fluoride added to city water) just 2-3 times a
week (this also helps reduce your exposer to harmful chemicals in soaps, shampoos, and
conditioners and helps your body build up a more natural resistance to bad bacteria while
keeping the good bacteria and oils in the skin).
Switch to a toothpaste that doesnt contain any fluoride or make your own cheap fluoride free
tooth paste. How to make your own toothpaste: Inexpensive fluoride-free toothpaste that I like
to use is just baking soda. Baking soda is one of the least abrasive tooth cleansers out there
rated with a RDA of 7 compared to the next lowest RDA rated toothpaste, Arm & Hammer,
toothpaste with baking soda, which is 35. It draws out yellow and brownish stains from the
tooth leaving the tooth whiter. It removes plague from the teeth which helps prevent tooth
32

decay and freshens breath. Helps alkalize the mouth which prevents tooth decaying bacteria
from growing and thriving in the mouth. So overall baking soda on its own is a great toothpaste.
To make the baking soda toothpaste more enjoyable, effective, healing, and oral health
improving I recommend adding a combination of the fallowing ingredients: peppermint oil (for
minty flavor, and its calming, anti-inflammatory and antimicrobial benefits), cinnamon or
cinnamon oil (for its numbing, antimicrobial, antiviral, antifungal, and slightly anesthetic
properties), stevia or other natural sugarless sweetener (to make the toothpaste sweeter), rose
petal powder (for its astringent, vulnerary and antiseptic properties which really help tighten,
tone and improve overall gum health), olive oil (for its gingivitis fighting and plague formation
prevention properties, and to make the toothpaste easier to brush with), Myrrh (for anti-
inflammatory benefits, ability to ease the pain of toothaches, and treat problems with gingivitis
and loose teeth, avoid this though if you are pregnant or nursing), Tea tree leaf extract (gently
antimicrobial to prevent too much bacteria), Vitamin C powder or drops and bioflavonoid
complex powder or drops (gives nutrients that help the tissues in the mouth to heal and grow)
and French Grey Sea Salt (a more abrasive cleanser then baking soda which can help whiten
teeth, promote healthy gums, and remove plague, it also applies magnesium to the teeth for
stronger enamel). If using a mix of the items above it is important to note that it is okay and
good to swallow the amount of paste used for brushing and unnecessary to rinse the mouth as
all ingredients have many benefits to the entire body and are not at all harmful to swallow. If
you dont want to make your own toothpaste or use just baking soda I highly recommend
Good-Gums toothpaste as it has amazing results in healing and improving the gums and teeth
for so many people. And as an added bonus it is actually recommended that you do not rinse
the toothpaste out of your mouth and instead swallow it as swallowing the toothpaste will help
your body heal and keep your teeth and gums healthy and strong. So no more fighting the urge
to swallow. Here is a link to the Good-Gums website where you can order, find a store near you,
look at the ingredients, see tips on brushing etc, and hear and read testimonials to their
product: https://www.good-gums.com/index.html
Do a one month detoxifying program once a year or eat detoxifying foods daily if you are still
being exposed to fluoride.
Use Tamarind which has been shown to increase fluoride excretion from the body. See article:
http://www.nature.com/ejcn/journal/v56/n1/full/1601287a.html . It has also been shown to
decrease the excretion of magnesium, zinc and creatinine. Magnesium is used in the body to
perform many biochemical reactions, have good nerve and muscle function, maintain heart
rhythm, maintain proper sugar levels in our blood, maintain good blood pressure, used in
metabolism process, keep bones strong, and keep the immune system strong and healthy. So if
less magnesium is being excreted even though the same amount of magnesium is being
consumed this means more magnesium is getting absorbed by the body and being used for all
these good things. Zinc is used in the body for cellular metabolism, to protect cell membranes
from oxidative damage, to stabilize the structure of cell proteins, to help genes tell cells what to
do, help control the release of hormones, helps send nerve impulses, and overall improves
immune responses, brain functions, and reproductive functions. So it is also safe to say that if
less zinc is getting excreted then the zinc is instead being used for these functions. Creatinine is
33

made in the liver from arginine, glycine and methionine and it works to help supply energy to
muscles and nerve cells in the body. It may also stimulate muscle growth. If there is excess
creatinine in the body then it is eliminated from the body therefore if less creatinine is being
excreted than its reasonable to assume that more creatinine is being used by the body to
supply energy to muscles and nerve cells and/or stimulate muscle growth. So if Tamarind helps
keep magnesium, zinc and creatinine, all very helpful and health improving nutrients, in the
body and helps the body get rid of fluoride, which is thought to be damaging to body tissues and
functions, then Tamarind seems to be a very smart addition to anyones diet. About 10 g of
tamarind a day.
Eat foods with a lot of Iodine and Calcium to help keep your body from absorbing too much
fluoride. Some good foods that include high concentrations of iodine are Navy Beans (1 cup =
42% daily value), Potatoes with the skin (1 medium potatoes = 40% daily value), Cranberries (1
cup = 267% daily value), Strawberries (1 cup = 9% daily value), sea vegetables including, Kelp,
Arame, Hiziki, Kombu, and Wakame (1/4 oz. =16%-2,000% daily value), and Himalayan Crystal
Salt/Iodized Salt (1/4 teaspoon = about 167% daily value). Some good foods with a high
concentration of calcium (daily value between 800 and 1200mg a day) are Spinach (99 mg per
cup), Kale (205 mg per cup), Turnip Greens (104 mg per cup), Collard Greens (210 mg per
cup), Tofu (350 mg per cup), Tapioca (300 mg per cup), Chia seeds (300 mg per 1.5 oz.), Bok
Choy (190 mg per cup), Figs (135 mg per 5 figs), White Beans (120 mg per cup), Almonds
(93 mg per cup), and Sesame Seeds (51 mg per 1 tablespoon).

The pH of Foods
Strong Alkalinizing
Foods
Weak Alkalinizing
Foods
Weak Acidic-Forming
Foods
Strong Acidic-Forming
Foods
Foods to avoid
Alfalfa and Alfalfa Grass
Asparagus
Avacado
Baking Soda
Barley grass
Broccolii
Cabbage Lettuce
Cayenne Pepper
Celery
Chorela
Cilantro
Cucumber
Dandelion
Dog grass
Endive
Garlic
Ginger
Green Beans
Green/Bell Pepper
Jicama
Kale
Karmut Grass
Almond Butter (Raw)
Almond Milk
Almonds
Amaranth
Apples
Apple Cider Vinegar
Apricots
Artichokes
Banana (Ripe)
Basil
Bee Pollen
Blueberries
Bok Choy
Borage Oil
Buckwheat
Cantaloupe
Caraway Seeds
Carrot
Cauliflower
Cherries
Chives
Coconut (Fresh; dried is
Agave Nectar
All Cooked Vegetables
Barley
Barley Mait Syrup
Basmati Rice
Black Beans
Black berries
Brazil Nuts
Brown Rice
Brussels Sprouts
Bulgar Rice
Cashews
Cranberries
Dried Beans
Dried Sugar Cane Juice
Filberts
Flax Seeds
Granola
Garbanzo Beans
Hazelnut
Honey (Processed)
Kidney Beans
Aspartame
Beet Sugar
Brown Sugar
Canned Foods
Chocolate
Equal
Fish
Frozen Vegetables
Halva
Hose Hips
Ketchup
Miso
Mustard
NutraSweet
Oysters
Pickled Vegetables
Pistachios
Sourkraut
Soy Sauce
Sweet N Low
Unripe Bananas
Wheat
Milk
Cheese
Yoghurt
Margarine and Butter
Other dairy products
Processed Soy Products
(Fresh, ground or cooked
is okay)
Eggs
Mayo
Corn and Sunflower oil
Beef
Chicken
Pork
Other land animal meats
except wild animal meats
Canned Fish (Keep it
Fresh or Frozen)
Other Canned Foods
especially pickled (limit
as much as possible)
Limit Frozen and Cooked
34

Mango
Olive Oil
Onions
Oregano
Papaya
Parsley
Red Beet
Red Radish
Sorrel
Soy Nuts
Soy Sprouts
Soybeans (Fresh, Cooked,
or Ground)
Spinach
Spirulina
Sprouted Seeds
Stevia
Straw Grass
Summer Black Radish
Wheat Grass
White Beans
neutral)
Coconut Oil
Comfrey
Cumin Seeds
Currant
Dates
Egg Plant
Fennel Seeds
Figs (dried or raw)
Flax seed oil
Ginseng
GoJi Berries
Gooseberries
GrapeFruit
Grapes
Green Cabbage
Herbal or Green Tea
Honey (Raw)
Horse Radish
Kamut
Kohlrabi
Lambs Lettuce
Leeks
Lemon
Lettuce
Limes
Maple Syrup
Millet
Mushrooms
Mustard Greens
Natural Fruit Juices
Nectarine
Okra
Orange
Parsnips
Peaches
Pears
Peas (Fresh and Ripe)
Peppers
Pineapple
Plum
Pomegranate
Potato Skins
Pumpkins
Quinoa
Raspberries
Raw Pine Nuts
Red cabbage
Rice Syrup
Royal Jelly
Savoy cabbage
Sea vegetables
Seaweed
Sesame Oil
Sesame Seeds
Soy Flour
Squash
Strawberries
Sugarcane (raw)
Tangerine
Thyme
Tofu
Tomatoes (puree, raw,
sundried)
Turnip
Water(Good Kind)
Lentils
Macadamia Nuts
Oats
Peanuts
Pinto Beans
Potatoes (Without Skin)
Prunes
Pumpkin seeds
Rhubarb
Rice Milk
Rye Bread
Sprouted Wheat Bread
Sunflower seeds
Sweet Potatoes
Tempeh
Turbinado Sugar
Vegetable Oil
Walnuts
Water (Regular)
Yeast
Wheat Bread
White Flour
White Sugar
Xylitol

Vegetables (Raw is a lot
better)
Microwave Foods
Alcohol Sugars
Artificial Sweeteners
White Sugar
Fructose
Molasses
Beer wine and other
liquor
Coffee
Sweetened or Unnatural
Fruit Juice
Soda and Sparkling water
Black Tea
White Bread
Sourdough
Corn Tortillas
Wheat Kernel
Limit wheat in general
Cereal
Popcorn

35

Watercress
Watermelon
White Cabbage
White Radish
Wild Rice
Yams
Zucchini

Notes:
Fruits are acidic but make your body more alkaline. For a few of these some people say they are acidic
and some say they are alkaline or maybe they are actually neutral but I did the best I could with the
information I got.

Example Frequent Foods in their Categories with body pH Color Reference
Category Have Mostly Also Have Sometimes
Vegetables & Herbs Onions, Spinach,
Carrot, Lettuce, Cooked
Vegetables, Canned
Foods, , Frozen
Vegetables

Broccolii, Celery, Cucumber, Garlic,
Ginger, Green/Bell Pepper, Oregano,
Parsley, Cauliflower, Mushrooms,
Tomatoes (puree, raw, sundried),
Yams, Zucchini, Brussels Sprouts,
Pickled Vegetables
Cilantro, Dandelion
, Basil, Ginseng, Herbal or
Green Tea, Squash, Thyme,
Watercress

Beans/Legumes Green Beans, Peas
(Fresh and Ripe)
Garbanzo Beans, Pinto Beans, Black
Beans, Kidney Beans, Canned Foods

Fruit Apple, Banana (Ripe),
Blueberries, Lemon,
Natural Fruit Juices,
Orange, Strawberries
Grapes, Peaches, Pears, Watermelon,
Cranberries,
Pineapple, Plum, Pomegranate,
Raspberries, Black berries
Seeds, Nuts & Avocado Almond Milk, Almonds,
Sesame Seeds,
Cashews, Flax Seeds
Coconut Milk

Macadamia Nuts, Pistachios

Whole Grains & White
Potatoes
Wild Rice, Basmati Rice,
Granola
Potato Skins, Quinoa, Brown Rice,
Potatoes (Without Skin), Wheat Bread

Yeast, White Flour
Seafood, Seaweed, Sea
Vegetables, Algae, Oils
& added Salt
Olive Oil, Vegetable Oil, Fish, Shrimp,
Tuna

Sweets, added Sugar &
Processed Food
Maple Syrup, Honey (Processed),
Ketchup, Mustard, Soy Sauce
Apple Cider Vinegar, Vinegar,
Brown Sugar, Chocolate, White
Sugar
Water Water (filtered) Water(Reverse Osmosis)
Example More Ideal Frequent Foods in their Categories with body pH Color Reference
Category Have Mostly Also Have Sometimes
Vegetables & Herbs Broccoli, Celery,
Cucumber, Onions,
Spinach, Carrot,
Lettuce, Tomatoes
(puree, raw, sundried),
Yams
Cilantro, Dandelion, Garlic, Ginger,
Green/Bell Pepper, Oregano, Parsley,
Cauliflower, Ginseng, Herbal or Green
Tea, Mushrooms, Squash, Zucchini,
Brussels Sprouts, Cooked Vegetables,
Frozen Vegetables
Cayenne Pepper,Basil, Thyme,
Watercress, Pickled Vegetables
Beans/Legumes Green Beans, Peas Garbanzo Beans, Pinto Beans, Kidney
36

(Fresh and Ripe), Beans,
Fruit Apple, Banana (Ripe),
Blueberries, Lemon,
Natural Fruit Juices,
Orange, Strawberries
GoJi Berries, Grapes, Peaches, Pears,
Watermelon, Cranberries,
Pineapple, Plum, Pomegranate,
Raspberries, Black berries
Seeds, Nuts & Avocado Almond Milk, Almonds,
Sesame Seeds, Flax
Seeds
Coconut Milk, Cashews Macadamia Nuts, Pistachios
Grains & White
Potatoes
Wild Rice, Quinoa, , Potato Skins, White Rice, Brown Rice,
Rice Flour, Potatoes (With Skin),
Potato Flour
Yeast
Seaweed, Sea
Vegetables, Algae, Oils
& added Salt
Olive Oil, Spirulina or Chorela,

Seaweed, Sesame Oil
Sweets & Processed
Food
Stevia, Maple Syrup, Honey (Raw) Apple Cider Vinegar, Vinegar,
Brown Sugar, Mustard, Soy
Sauce
Water Water(Reverse
osmosis)
Water (filtered)

Health Tips
List of Cleansing Foods:
Vegetables- Lettuce, Kale, Onions, Spinach, Arugula, Mustard Greens, Carrots, Celery, Cucumber, Beets,
Broccoli, Cauliflower, Garlic, Parsley, Cilantro (aka: Coriander), Ginger, Barley, String Beans, Asparagus,
Cabbage, Brussels sprouts, asparagus, and artichoke.
Fruit- Melons, Watermelon, Lemon, Limes, Oranges, Grapefruit, Bananas, Pomegranate, Avocados,
Prune (Juice), Apples, cranberries, blueberries, and grapes.
Other- Flaxseeds, Water, Black Beans, Almonds, Walnuts, Cayenne Pepper, Olive Oil, Dandelion tea,
Spirulina, Turmeric Tea, Green Tea, Chlorella, and Milk Thistle Seeds (usually in a tea).
Foods that Lower Blood Pressure:
Celery, Dandelion, Black Beans, Raisins, Pomegranate Juice, Papaya, Guave, Figs, Cantaloupe, Banana,
Prunes, Kiwi, Strawberries, Orange, Raspberries, Swiss Chard, Lima Beans, Yam, Winter Squash, Spinach,
Pinto Beans, Lentils, Kidney Beans, Beets, Baked Potato, Broccoli, Green Beans, Tomatoes, Carrots,
Green Beans, Garlic, Dark Chocolate/Pure Cocoa Powder, Apples, Apple Cider Vinegar, and Onions
Healthy Food Combinations:
Tomatoes with Avocados
Tomatoes with Olive Oil
37

Leafy Greens with Olive Oil
Broccoli with Tomatoes
Fruit with another Fruit (like Blueberries with Grapes or Apple with Lemon)
Apples with Grapes, Dark Chocolate, or Tea
Buckwheat with Dark Chocolate, or Tea
Onions with Dark Chocolate, or Tea
Raspberries with Grapes, Dark Chocolate, or Tea
Lemon, Lime and/or Orange with Kale, Spinach, Leeks, Beet Greens, Mustard Greens
and/or Swiss Chard
Tomatoes, Bell Peppers, and/or Broccoli with Kale, Spinach, Leeks, Beet Greens, Mustard
Greens and/or Swiss Chard
Unprocessed Soy (like edamame and Tofu), Navy Beans, Sesame Seeds, Almonds, Kale,
Broccoli and/or Collard Greens with high vitamin D foods like Mushrooms, and Fortified
Almond Milk
Turmeric with Black Pepper (Turmeric is used in curry)
Carrots, Broccoli and/or peas with olive oil and/or Almonds
38

For best digestion follow chart below

Video Links:
Athletes should eat nutritional yeast: http://nutritionfacts.org/video/preserving-immune-
function-in-athletes-with-nutritional-yeast/
Use food to enhance muscle recovery after working out:
http://nutritionfacts.org/video/enhanced-athletic-recovery-without-undermining-adaptation/
Use a vegan diet to reach a healthy weight long term: http://nutritionfacts.org/video/nutrient-
dense-approach-to-weight-management/
To lower your chances of getting a heart attack or heart diseases lower your intake of
cholesterol, trans fat, and saturated fats. Do this easily by simply not eating animal products:
http://nutritionfacts.org/video/bold-indeed-beef-lowers-cholesterol/ ,
http://nutritionfacts.org/video/trans-fat-saturated-fat-and-cholesterol-tolerable-upper-intake-
of-zero/ ,
To prevent cancer and cancer progression, do not eat meat, dairy, chicken or eggs, lower your
intake of saturated fats, and instead eat flaxseeds, and vegetables like broccoli, brussel sprouts,
39

cabbage, cauliflower, and kale. The best thing you could do is switch to a vegan diet:
http://nutritionfacts.org/video/breast-cancer-survival-vegetable/ ,
http://nutritionfacts.org/video/carnitine-choline-cancer-and-cholesterol-the-tmao-connection/ ,
http://nutritionfacts.org/video/saturated-fat-cancer-progression-2/ ,
http://nutritionfacts.org/video/prostate-cancer-survival-the-av-ratio/ ,
http://nutritionfacts.org/video/flaxseed-vs-prostate-cancer/ ,
http://nutritionfacts.org/video/reducing-cancer-risk-in-meateaters/ ,
http://nutritionfacts.org/video/industrial-carcinogens-in-animal-fat-2/ ,
http://nutritionfacts.org/video/is-it-the-diet-the-exercise-or-both/
Be aware of how grapefruit can affect the effects of your drugs:
http://nutritionfacts.org/video/tell-your-doctor-if-you-eat-grapefruit/
Eat an alkaline producing diet to protect your muscles (and prevent excess calcium excretion
which only can be associated with lower bone mineral density if you are getting less than 800mg
of calcium a day): http://nutritionfacts.org/video/alkaline-diets-animal-protein-and-calcium-
loss/ , http://nutritionfacts.org/video/testing-your-diet-with-pee-purple-cabbage/
Drink almond milk or another non-dairy milk instead of soymilk if you are planning on using it
with other things like green tea, or if you concerned about the hormonal affects, but in some
cases like if you are going through menopause you may want to choose soy:
http://nutritionfacts.org/video/soymilk-suppression/ , http://nutritionfacts.org/video/the-
effect-of-soy-on-precocious-puberty/ , http://nutritionfacts.org/video/soy-foods-menopause/ ,
http://nutritionfacts.org/video/too-much-soy-may-neutralize-plant-based-benefits/ ,
http://nutritionfacts.org/video/how-much-soy-is-too-much/

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