Nutrition Healthiest Foods

The 12 Most Important Foods To Eat Everyday!

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The 12 Most Important Foods
Everyone Should Eat Everyday!

Nutrition Healthiest Foods

On October 22nd, Boulder Therapeutics & Pace + West Physical Therapy kicked off our bi-monthly lecture series with a Nutrition Talk given by nutritionist Pam Vagnieres. With over 20 people in attendance, we all learned how to eat a well-balanced diet which focuses on reducing inflammation in the body and the risk of cancer, heart disease, sticky arteries, diabetes, hormonal disorders & mood disorders. These healthy foods can help you detoxify and lose weight!

For those of you that weren’t able to attend the lecture, here are some highlights from the 12 foods or food groups discussed.

1) Brassica (Crusiferous) Vegetables:

Broccoli, broccoli sprouts, cauliflower, cabbage, brussel sprouts, caper, kale, watercress, bok chou, wassabi. add pomegranate. Sulforaphane is the best phase 2 liver detox inhancer
Boiling destroys 60-70% of the nutrients. Steam, blanch, saute or eat them raw.

2) Green, Ulong, Black or White Tea:

Citrus increases bioavailability by 5x. L-theanine, anti stressor. Helps balance cortisol.

3) Berries:

High antioxidant. Only eat them organic! Lowest glycemic index of all fruits=lower blood sugar

4) Citrus Fruits:

High in pectin. Lowers cholesterol up to 10% if you eat 2/day.

5) Asian Mushrooms:

Shiitake has beta glucans which turn on the immune system. Reishi tinctures- hard to find raw, Maitake. Only eat if cooked, never raw!

6) Flax, Chia, Sesame and Tahini Seeds:

Grind them. Put in oatmeal, yoghurt, protein shake, bake. Eat 1-2 tblspn/day. Helps blood sugar.

7) Nuts & Seeds:

Helps wound healing. Regulates insulin & blood sugar. Studies show 400-500 calories/day of nuts didn’t increase weight. Try to get them slow roasted at low temp in good oils.

8). Garlic:

Onions, shallots, leeks & scallions. Turmeric for inflammation. Take with antibiotics as they’re less likely to be resistant. Kills pathogens & leaves friendly bacteria alone. Best raw, crush cell walls. Tons of benefits. Store with citrus in it to avoid botulism.

9) Dark Leafy Greens:

Kale, collards, mustard greens, spinach, arugula.

10) Legumes:

Protein food. Lower cholesterol, lower blood glucose. Red kidney beans beat blueberries in antioxidant ORAC scale.

11) Pomegranates:

Ellagic acid. Plant pesticide. Antiviral, anti inflam, etc chelator- binds to metal. Helps with oral health.

12) Dark Chocolate:

70% or higher cacao. Organic. High Magnesium. Flavonoids, argonine, plant sterol, neurotransmitter. PEA. Euphoria

Protein shake ideas

Coconut milk and water
Green tea powder
Dark leafy green
Cocoa powder

For more information, please contact Pam at

We hope to see you at our next lecture!

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