Paul’s Power Portions

Paul’s Power Portions

These meals are packed with healthy nutrients, but also have calories! So you may want to skip the dinner stew or have it for lunch. In general, before buying anything, read the fine print and put back on the shelf anything with artificial additives or High Fructose Corn Syrup. (You’d be surprised what it’s in.) Your arteries don’t need hardening with hydrogenated oils for shelf life. Excitoxins MSG, aspartame, hydrolyzed vegetable protein, nitrates or sulfites can trigger headaches and brain damage. Turn your back on American food culture. Prefer organic beef raised grass fed and pastured without antibiotics or growth hormones. Also prefer turkey and fish. Recipes are based on readings including Optimum Health by Dr. Andrew Weil, The New Glucose Revolution by Jennie Brand-Miller, Fat land by Greg Critser, Low-fat Lies by Kevin Vigilante, The South Beach Diet by Arthur Agatson, The Omega Rx Zone by Barry Sears, The Perricone Prescription by Nicholas Perricone, M.D., Nutrition for Dummies by Carol Ann Rinzler, Sugar Busters by Leighton Steward, Controlling Your Fat Tooth by Joseph C. Piscatella, and Superfoods by Steven Pratt.
Breakfast Muesli Ingredients:
* Old fashion oatmeal (not instant)
* Other commercial cereals such as Grapenuts, Flax Plus, Kashi, All-Bran
* Protein powder (vanilla, not chocolate)
* Dried fruit mix
* Cinnamon powder
* Walnuts
* Ground flax meal (documented on 60 Minutes as improving I.Q.)
* Plain non-fat yogurt
* Frozen blueberries, blackberries, melons, strawberries, banana, mixed fruit or canned pumpkin
* Purple grape juice (having health benefits of red wine, without the alcohol) or soy milk or pomegranate juice.
This requires prior planning preparation. First have on hand a large Rubbermaid type cereal container with snappable lid and spout. Start by filling a third of the container with oatmeal. Dump in several small scoops of protein powder. Add walnuts, mixed fruit, commercial cereal, flax meal, wheat germ, quinoa flakes, buckwheat, cinnamon, and creatine. Top off the last third again with oatmeal. Shake back and forth, rotating round and round, until thoroughly mixed, for a week or two supply.
Pour two-thirds of a large serving bowl. Add grape juice, or alternatively, soy milk. Shake out a topping of frozen blueberries. Microwave 2 to 3 minutes. Take out and stir in plain yogurt. (Flavored yogurt has excessive sugar and additives.) Microwave an additional half minute. (Alternatively in Teflon pot boil buckwheat, then cook muesli.) Stir and enjoy!

Lunch Salad Ingredients (grocery list):
* Spring mix factory pack (triple washed)
* Baby spinach factory pack
* Baby carrots package
* Broccoli bunches
* Cauliflower head
* Three avocados
* Two cucumbers
* Celery (optional)
* Radishes
* Parsley (optional)
* Two packs grape tomatoes
* Pine nuts, macadamia nuts, sunflower seed, or pecan pieces
* Green bell pepper
* Red bell pepper
* Yellow bell pepper
* Tofu (firm)
* Can of black or green olives
* Jar of button mushrooms
* Can soy beans or chick peas (garbonzos)
* Two cans of salmon. Red better, but pink o.k. if on a budget. Alaska salmon better because from more non-polluted waters.
* Canned tuna, baby clams, shrimp, or crab
* Frozen or thawed package of imitation crab meat
* German bread package. Rye, multi-grain, sunflower seed, pumpernickel or fitness bread.
* Extra virgin olive oil (a crucial defense against the oxidative effects that accompany aging, the human equivalent of rusting)
* White rice vinegar
* Flaxseed oil
* Large container of non-fat cottage cheese
* Simple Green spray bottle, or vegetable wash
* Eight or so rectangular Rubbermaid-type snap lid containers
Place containers edge to edge next to each other assembly-line fashion on counter. This number of containers is about what is needed to accommodate all the ingredients that are only sold in such amounts at the market. Make them on a weekend and they last for lunches to Friday. The oil and vinegar and refrigeration marinate and preserve them well.
Broccoli should be firm, not limpy. Broccoli has a very short shelf life from the field and must be iced and delivered quickly. With a good paring knife, trim any brown spots. Thoroughly rinse under running tap water, periodically going back and forth to running water to rinse as needed. Slice off flowers into large strainer. Then slice lengthwise down stem. Set around salad containers, flat side down, so as to maximize surface areas. Broccoli goes first so it sits in the oil and vinegar at the bottom. Broccoli has a somewhat bitter taste some people don’t like, which is ameliorated by the oil and vinegar.
Scrape any brown spots off cauliflower. Rinse and trim or break off flowers. Slice lengthwise and distribute flat side down around containers.
Spinach has more nutrient value than lettuce, so spinach makes a better salad. Salad packs are pre-washed very thoroughly on long conveyer belts right by the field. So just dump the spinach straight in the containers. Wash yourself, if worried about e-coli. Then on top spread the Spring Mix for color.
Peel cucumber with a peeler. Slice and distribute along walls of containers so they’re not sitting on top of things and blocking compactness of salad. Stick four or five baby carrots around along sides.
Spray some non-toxic Simple Green on bell peppers. Rub under hot running water until oily feel turns to squeaky clean. This to remove any oil-based pesticides sprayed on ripe fields to kill worms. Use paring knife to slice peppers length-wise in half. Cut off around stems and wash out seeds. Then distribute slices around containers. Bell peppers are rich in nutrients. Red ones add color. Yellow ones have carotinoids similar to yams or pumpkins.
Dump grape tomatoes into a strainer and spray with vegetable wash. Rinse around and around like panning for gold until soap bubbles go away. Spread around salad containers three or four at a time assembly-line fashion.
Trim and slice celery. Celery leaves go in salad too. Wash and separate out bad pieces of parsley; trim off brown ends, and chop on cutting board. There usually is too much celery and parsley, so this can be an optional item.
Between meals:
* Green tea, an anti-oxidant and not as long-term fatiguing as coffee
* Oolong tea, for diabetes control
* Ginseng tea for energy
* Ginger tea, for pains
* Low-salt mixed nuts, brazil nuts, or soy nuts
* Rye crisps
* Licorice
* Sardines, kipper snacks
* String cheese, light Laughing Cow cheese
* Dark chocolate (but watch the saturated fat and headache trigger)
* Whole fruits: cherries, apples, oranges, kiwi
* Cantaloupe, watermelon, sweet potato
* Hard-boiled egg
Low-fat natural peanut butter with low-sugar jam on whole grains

Dinner Stir-fry Stew
* Two packages frozen or fresh ground turkey
* Shiatake mushrooms
* Fresh ginger root
* Garlic cloves
* Bell peppers: green, red, yellow
* Cauliflower head
* Zucchini squash
* Cabbage or brussel sprouts
* Four red potatoes
* Three broccoli bunches
* Spinach
* Carrots
* Onion, green onion, or leeks
* Asparagus or Edamame soy beans
* Six eggs
* Two cans natural tomato sauce (read label; no sugar, salt, etc.)
* Lentils or tofu
* Jar salsa mix optional
* Tumeric, oregano, tarragon spice
Pour a coat of olive oil in a large deep-dish pot or skillet. Cook things first that take longer, and cook things last that you want to stay crispier. Brown the ground turkey with a little soy sauce. Scrub potatoes with a small brush, and slice on cutting board to add in pot. Add trimmed and sliced onion and garlic. Stir in carrots and ginger. Next sliced bell peppers and soybeans. Then lentils, tofu, or mushrooms. Add tomato sauce and salsa. Then cauliflower, broccoli, and zucchini. Thicken with eggs. Top off with spinach as it cooks down and stirs in. Sprinkle on spices and a little vinegar. Scoop into pyrex containers for freezing and later microwave.

“Since food works in your body like a drug, it can bring you up or drag you down, scramble your brain or accelerate your cognitive skills, increase hyperactivity or induce extreme fatigue. Food can keep you awake or put you to sleep. Food influences every automatic body function, from your ability to burn fat to the regulation of your hormones.” –The Perricone Prescription, p. 33

SUPERFOODS

The Perricone Promise
MOST HEALTHFUL RAINBOW FOODS
Vegetables and herbs
Alfalfa sprouts
bee pollen (dietary supplement)
beet greens
bell peppers
broccoli
Brussels sprouts
Capers
Cauliflower
Chili peppers
Chives
Dark leafy greens (spinach, chard, collards, kale, mustard greens
Dill
Peppermint
Red (purple) cabbage
Tarragon
Thyme
Tomatoes
Fruits
(Red) Apples
Apricots
Berries (all types)
Cherries
Kiwi fruit
Pears
Pomegranates
Red grapes
Beverages
Black tea
Green tea
Pomegranate juice
Purple grape juice
White tea

TEN SUPER FOODS:

1. Açaí (ah-sigh-ee) high energy little berry of Amazon palm tree. Tastes like vibrant blend of berries and chocolate. Packed full of antioxidants, amino acids, and essential fatty acids.
2. Allium family: garlic, onions, leeks, scallions, shallots, chives. Prevents cancer, lowers blood pressure, helps arteries, immune system
3. Barley (hulled better). Metabolizes fats, cholesterol and carbohydrates. Prevents cancer.
4. Green foods: young cereal grasses such as barley grass and wheat grass, plus blue-green algae (BGA) -spirulina and chlorella (cholesterol, blood pressure, immune response, cancer prevention)
5. Buckwheat: hulled buckwheat kernels (called groats) roasted known as kasha, soba noodles (reduces hypertension)
6. Beans and Lentils (add turmeric & ginger) –potassium (reduces risk of high blood pressure)
7. Hot Peppers -sweet bell to hot chili -capsaicin (prevents headaches, cancer; fat burner)
8. Nuts and Seeds (reduces blood pressure, cancer, heart disease, diabetes; good for bones, antioxidant defense systems; helps prevent obesity): almonds, hazelnuts, macadamia, peanuts, pecans, pistachio, walnuts. Choose raw nuts and seeds in the shell. Refrigerate, air tight. Premade nut butters. Flaxseed, pumpkin seeds, filberts.
9. Sprouts: Alfalfa, sunflower, clover and radish sprouts. Lowers blood pressure. Also cabbage, fenugreek, mustard, sesame, adzuki beans, chickpeas, lentils, mung beans, green peas, wheat, rye, and triticale for sprouting. (Cancer protecting.)
10. Yogurt and Kefir, organic, unsweetened. Immune response, belly fat – blood pressure – reduction. Drink kefir with POM Wonderful (pure pomegranate extract)

Also other Antioxidants, Carotenoids, Carotenes, Xanthophylls, Limonoids, Flavonoids, Anthocyanins: Prunes, raisins, blueberries, strawberries, raspberries, plums, oranges, eggs, wild Alaskan salmon, trout, parsley, and romaine lettuce. Lycopene: tomatoe juices, sauces, and soups (lower blood pressure), orange bell, lima beans, green beans, lemons, limes, grapefruit, cranberries, elderberries, fennel, kale, pears, purple grapes, eggplant, elderberries, black currants, broad beans. Huzhang extract. Cocoa powder. Broccoli sprouts (lower blood pressure) Other Super Foods: yams, whole-grain bread, watermelon, cantaloupe, oranges, mushrooms, mozzarella cheese, ground turkey, soy flour, Kashi cereal.

Dr Pratt’s 14 Superfoods: beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea (green or black), tomatoes, turkey (skinless breast), walnuts, and yogurt.

Shallots – purple/white appearance – provides both onion and garlic flavor.

Fruit salad: sliced pear, kiwi, pineapple, mandarin oranges, blueberries, maraschino cherries, cubed pineapple. Melon Cashew Medley: Cut melon bowls, scoop with melon baller cottage cheese, fruits, garnish with cashews.

The Zone’s Best Foods: Alfalfa Sprouts, Almonds, Apples, Apricots, Artichokes, Asparagus, Avocados, Barley, Basil, Beef Tenderloin – well-trimmed, Black Beans, Blackberries, Blueberries, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Canola Oil, Cashews, Cauliflower, Celery, Cherries, Chicken Breast – skinless, Chickpeas, Chili Peppers, Cinnamon, Cod, Cottage Cheese – low-fat, Crabmeat, Cucumber, Curry, Eggplant, Egg Whites (or egg substitutes), Emu, Fennel, Garlic, Ginger, Grapefruit, Grapes, Green Beans, Haddock, Kale, Kidney Beans, Kiwi, Kohlrabi, Leeks, Lemons, Lentils, Lettuce (aragula, butterhead, romaine), Lobster, Macadamia Nuts, Mackerel, Milk (skim), Miso, Mushrooms, Mustard Greens, Navy Beans, Nectarines, Oats (slow-cooked), Okra, Olive Oil, Olives, Onions, Oranges, Parsley, Peaches, Peanuts, Pears, Plums, Pork Tenderloin – well-trimmed, Protein Powder, Radishes, Raspberries, Red Bell Peppers, Salmon, Salsa, Sardines, Scallops, Sea Bass, Sesame Seeds, Shrimp, boiled Soybeans, Soybean Hamburger Crumbles, Soybean Imitation Meat Products, Soy Cheese, Soy Milk, Spinach, sStrawberries, Swiss Chard, Tangerines, Tempeh, Tofu, Tomatoes, Trout, Tuna, Turkey Breast – skinless, Turnip Greens, Wine, Yellow Squash, Yogurt, Zucchini.

Anti-aging SPICES

(digestive, cognitive, respiratory, circulation, immune functions) Preserve foods because rich in antioxidants. Reduces negative effects of starches and sugars.
Oregano – much higher anti-oxidant capacities, inhibits growth of bacteria, effective against diarrhea, source of vitamins and minerals.
Bay Leaf improves digestion; an astringent to diminish discharges such as mucus and blood; helps relieve gas. Put in soups, sauces, stews. Season fish, meat, and poultry.
Dill – antioxidant, protects against carcinogens. Compliments fish, chicken and yogurt.
Lemon Balm quickens the senses to learn, store and retrieve information. Memory and cognitive functions. Use in tea, fish, mushrooms, soft cheeses, and salads.
Mint -good for colds, flu, and fevers, throat and sinus ailments; soothes the stomach; and aroma has calming effect. Use in salads, yogurt dressings, tomato-based soups. Fresh vastly preferable to dried for flavor and health.
Thyme –antioxidants, flavonoids, vitamins. Gastrointestinal ailments, respiratory problems. Use in soups, fish, meats, eggs, sauces.
Parsley -flavonoids protect against free radicals; source of Vitamin C, beta-carotene, and folic acid. Add near end of cooking to preserve taste and nutritional value
Rosemary fortifies memory, digestion, respiration, circulation, immune system. Ameliorates cancer, heart and other diseases. Use for roasted meats, omelets, sauces, soups.
Sage contains essential oils, flavonoids, antioxidant enzymes, and phenolic acids. Curbs inflammation, enhances memory and concentration. Use in poultry stuffing, sausage, folk mouthwash ingredient.
Basil flavonoids protect cell structures and chromosomes; reduces unwanted bacterial growth; alleviates inflammatory health problems. Good for heart and blood vessels. Makes salads tastier and safer to eat. Use in last ten minutes of cooking, When possible, use fresh basil with fresh tomatoes.
Ginger many health benefits. Anti-nausea remedy, aids digestion of protein. Anti-inflammatory as effective as aspirin without side effects. Make tea, fruit & vegetable drinks. Prefer fresh, but extracts convenient active compounds. Use in moderation if on blood-thinning drugs or pregnant. Reduces risk of cardiovascular disease of clogged, inflamed arteries; bad cholesterol; reduces blood pressure.
Turmeric also helps reduce cardiovascular disease. An Indian curry spice against inflammation, skin disorders, food preservative, antioxidant, safer than aspirin or ibuprofen. Detoxifier eliminates dangerous carcinogenic toxins. Protects neurological health against Alzheimer’s and multiple sclerosis. Benefit with frequent use in soups, stews, and lentil and bean dishes.
Black Pepper improves digestion, prevents gas, stimulates breakdown of fat cells, enhances absorption of vitamins, minerals, antioxidants, and amino acids; anti-bacterial effects, inhibits growth of tumors.
Cardamom pungent, aromatic herb shows stronger activity than vitamin E or vitamin C, provides anti-oxidant protection.
Cinnamon stimulates insulin receptors to regulate blood sugar helping diabetes; reduces inflammation, stops bacteria and fungi, prevents oxidation; enhances brain processing, relief from colds or flu.
Coriander seeds anti-diabetic agent, anti-inflammatory, lowers cholesterol, beneficial phytonutrients.
Cumin antioxidant, anti-inflammatory, anti-cancer, analgesic, and antiseptic anti-microbial properties. Increases blood flow; helps liver.
Fenugreek treats diabetes and obesity by stabilizing blood sugar. Antioxidant, anti-inflammatory, anti-cancer, and anti-microbial properties, prevents wrinkled skin.
Clove in cooking and a form of deodorant in ancient China.
Maitake mushroom stimulates immune system, controls blood sugar, cholesterol, blood pressure, and body weight.
Licorice – immune system, anti-inflammatory, anti-cancer, anti-microbial properties
Peppermint for gas and bloating
Kelp – nutritive, antibiotic & hypotensive
Mustard — digestive, laxative, antiseptic, and circulative stimulant properties

“And sad to say, the familiarity of common foods with health-promoting properties fails to attract pharmaceutical company research, which seeks out single plant compounds, synthetic versions of which can be marketed as highly profitable, patent-protected drugs. Unfortunately, this approach ignores the synergistic and additive effects of the many phytonutrients and herbs and spices, which generally work better – and more safely – together than alone.” –Nicholas Perricone, M.D.

Daily Supplements

There is no substitute for good diet and exercise, and there is no such thing as a “fountain of youth” cure for aging. But there is a lot of research showing supplements benefit energy and overall health. Make up fresh packets each month:
* Acetyl L-Carnitine passes through blood-brain barrier for brain cell energy, protects nerve cells against stress, accelerates fat loss, skin health.
* Aloe Vera general tonic for medicinal, immune system.
* Alpha Lipoic Acid, a universal antioxidant 400 times more effective than vitamin C and E combined. Helps curtail glycation and enhances glucose uptake; improves insulin function; protects DNA, mitochondria and skin; increases cellular energy and vitality. No good food sources, so take supplement.
* Aspirin half, anti-inflammatory, for cancer prevention
* Astaxanthin Gamma Linolenic Acid (GLA), an EFA in vegetable oils, treats inflammation, etc.
* Astragalus Root boosts immune system.
* Benfotiamine, a highly absorbable form of vitamin B1 (thiamine) treats neurological and vascular conditions, found in Allium family of foods, anti-glycating, blocks inflammation from harmful blood sugars.
* Beta Sitisterol reduces cholesterol. Found in pecans, avocados, pumpkin seeds, etc.
* Bilberry, antioxidant helps skin, varicose veins, bruising, diarrhea, ulcer, blood sugar control, eye strain and eye conditions. Improves blood flow. (Night-vision studies found negative results. But many benefits.)
* Blood Pressure Success by Twinlab (IPP Lactotripeptides)
* Calcium for blood pressure; essential to regulation of inflammation, blood clotting, nerve conduction, muscle contraction, enzyme activity and cell membrane function. Food sources include yogurt, salmon (canned with bones), spinach, cooking greens, sea vegetables, tofu, nuts, and seeds – but large quantities to reach RDA levels, so supplementation logical strategy.
* Carnosine (B-ALANYL-L-HISTIDINE) helps lower blood pressure, promoting sleep, protects nerve cells, antioxidants, enhances immune functions, protects against excitotoxicity.
* Chamomile for anxiety, inflammation. Lime/linden flower for anxiety, invigorating mind, treating headaches, indigestion. Other calming herbs: Kava kava, California poppy, valerian, hops. Other hypotensives: Hawthorn, Motherwort.
* Chlorella superfood effects on blood pressure, cholesterol, immunity, weight control.
* Chromium Polynicotinate (not picolinate) decreases body fat, maintains cholesterol and blood sugar levels. (Brewer’s yeast) (Chromium can damage kidneys.)
* CLA (Conjugated Linoleic Acid) fat melter shift to muscle, reduces blood sugar levels, anti-cancer properties.
* Coenzyme Q-10 antioxidant for heart, brain, and muscles. Extended life spans of mice. Reduces angina and high blood pressure; fights weight gain; reduces cancer risk; strengthens gums. Only small amounts available in foods; levels drop as grow older-so supplement.
* DHEA (found in wild yam root) delays aging, inhibits obesity, lowers cholesterol. Yams treat arthritis and hypertension.
* DMAE, or dimethylaminoethanol, for health of skin (your largest organ), neurotransmitters, muscle tone, memory and problem-solving cognitive function. Found in wild Alaskan salmon, anchovies, and sardines.
* Echinacea/Goldenseal for immune system; speeds healing of wounds, inflammation, chronic fatigue, respiratory infections.
* Essential Fatty Acids are essential to human health and cannot be made by your body and must be obtained from foods. (cod liver oil)
* Omega 3 EFA oils, for mental sharpness. Fatty fish such as salmon and mackerel, nuts, seeds (especially flax), and dark green leafy vegetables.
* Omega-6 EFA abundant in cooking oils, borage seed, black currant, and evening primrose seed oils.
* Borage or evening primrose oil, for Gamma Linolenic Acid (GLA). Deficiencies when large amounts of sugar, trans fats, dairy, and red meats. Produces prostaglandins, prevents hardening of arteries, lowers blood pressure, helps cholesterol, cancer, aging, psoriasis, obesity, arthritis, vascular disorders.
* Feverfew to ward off migraines.
* Ginko, for memory, nerves, migraine, alertness, circulation, inner ear. Also peppermint and gotu kola.
* Ginseng improves energy and vitality in times of stress or fatigue; normalizes glucose levels; stimulates immune function, circulation. (Pesticide and heavy-metal contamination in some; not recommended for people with some conditions.)
* Glutamine heals gastrointestinal tract irritation, reduces fatigue, increases endurance during exercise, fights hypoglycemia, strengthens immune system, heart muscle, cell production. Levels fall with aging, illness, or trauma. (Fish, legumes, poultry)
* Glutathione – mother of all antioxidants; onion, garlic, bioactive whey protein.
* Grape Seed Extract oligomeric proanthocyanidin (OPC) antioxidant complex (French paradox) prevents arterial heart disease. Protects skin, blood vessels. (Berries, grapes, cherries, and red wine)
* Iron oxygen shuttle. Deficiencies = poor cognition, behavior. (Don’t overload.)
* Kyolic Aged Garlic Extract
* Kidney Factors: Vitamin D, B3, B6, B12, magnesium, celery seed, Gravel Root, Hydrangea Root, Juniper Berry, Parsley Leaf, Glutamine, Glycine, Buchu Leaf, Uva Ursi Leaf, Brondain
* L-arginine, L-citrulline – increase nitric oxide in blood vessels to regulate blood pressure; prevent heart attack and stroke.
* L-Carnitine transports fats into mitochondria for energy, promotes weight loss, prevents free radical damage. (diary products, meat)
* L-Glutamine from meat, beans and other vegetables, an anti-inflammatory, helps muscles, brain.
* L-Lysine, an essential amino acid found in proteins of meat, poultry, milk, wheat germ, vegetables and fermented foods. Helps bones, skin, muscles, circulation and immune system; decreases recurrence of herpes.
* Lecithin, found in many foods, decreases cholesterol, promotes cardiovascular health, and improves the brain’s memory function.
* Lutein, a carotenoid (spinach, egg yolks, fruits and corn) for eyes, healthy skin. Most American diets deficient. Also topical.
* Magnesium works with calcium to regulate nerve and muscle tone. Needed by every body system. Can help increase memory and learning, attention span, and resistance to stress. Average American diet offers little magnesium. (Almonds, avocados, soybeans, oatmeal, peanuts, tofu) Low levels = mental disorders or fatigue.
* Manganese, anti-aging. Found in rainbow foods (especially spinach, cooking greens, and berries), superfoods (especially beans, garlic, onions, leeks, seeds, nuts, and buckwheat), and spices (especially cloves, cinnamon, thyme, pepper, oregano, and mint.)
* Mullen Lung Complex
* MSM (Methyl-Sulfonyl-Methane) relieves pain, migraines, allergies, chronic fatigue, and inflammation. Helps joints, muscles, skin, hair, blood sugar levels, mental alertness. (Meat, poultry, fish, eggs, and diary, green plants)
* Multivitamin (at the least)
* NAC (N-Aceyl L-Cysteine Amino Acid, anti-aging glutathione booster, increases lean body mass, protects against toxic hazards, relieves allergies, fights viruses, respiratory distress. Repairs hearing loss. Prevents kidney damage.
* Niacin (Vitamin B3) to lower cholesterol and triglycerides, treats heart and other disease. (Adjust dosage if kidney disease or other conditions.)
* Olive leaf extract, antioxidant, vasodilatory effects (lowering blood pressure) and antimicrobial respiratory and intestinal health, fatigue fighting.
* Potassium lowers blood pressure, balances sodium in packaged meals.
* PS (phosphatidylserine) for brain function decline, blood clotting, muscle building. Improves memory, learning, sociability. (Expensive, so low on list.) Modern diets low in PS. Found in brains and innards, meats and fish. Also, phosphatidylcholine.
* Quecertin
* Resveritrol cardiovascular benefits, cancer prevention. Blueberries, grapes, peanuts.
* SAM-e detoxifies cell membranes, synthesizes neurotransmitters, and stimulates production of GAG’s, components of connective tissue.
* Saw palmetto for prostate health
* Selenium neutralizes poisons like mercury and arsenic; cuts cancer rates, relieves psoriasis and arthritis; helps heart and immunity, glutathione formation. Toxic dose is low, so supplement could pose a danger. (Brazil nuts, garlic, liver, poultry, seafood)
* St. John’s Wort, to ward off depression.
* Taurine – lowers blood pressure; helps heart muscle.
* Thymic Peptide, heals and rejuvenates skin. Also topical neuropeptides. (Perricone products at Nordstrom)
* Topical cream of Vitamin C Ester, Alpha Lipoic Acid, and DMAE. Polyenylphosphatidyl Choline (PPC), found naturally in lecithin, enhances liver function, brain activity, helps inflamed skin. Tocotrienols-Super Vitamin E. Also use sunscreen as a habit.
* Vitamin E, for oxygen efficiency, a major antioxidant curbing inflammation. Also topical for skin.
* Vitamin B Complex (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, cyanocobalamin, folate, biotin) for skin, hair, bones, muscle, energy, nervous system, organ health. Prevents moodiness, restlessness, irritability, insomnia, and fatigue. Found in beans, nuts, salmon, yogurt, eggs, vegetables.
* Vitamin C, for stress, healthy skin, brain. (Deficiencies found common among middle-income people.) Sources in fruits and veggies.
* Vitamin C Ester (ascorbyl palmitate) — not Ester C-fat soluble for greater activity in cells regenerating vitamin E.
Vitamin K from Japanese natto
* Zinc lozenges (to lozenge under lip). Zinc opposes toxic metals, balances blood sugar, helps heal wounds, boost energy, maintains collagen, cell division, brain, nerves. (Brazil nuts, chicken, halibut, oatmeal, salmon, sunflower seeds, turkey)

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