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Memory Enhancement
To enhance your memory, take omega 3 supplement with 1000 EPA & DHA like unforgettable. Deep breathing, full hydration and achieve alkaline pH and healthy diet are essential for a healthy brain and a strong memory. Mental exercises also enhnace your memory. There is no known medication for dementia and Alzheimer so prevention is the only cure.
dementia
http://www.your101ways.com
Thirty-two subjects with self-reported memory complaints were randomly assigned to drink 8 ounces of either pomegranate juice or a flavor-matched placebo drink for 4 weeks, receiving memory testing, functional MRI scans, and blood draws for peripheral bio markers before and after the intervention.
After 4 weeks, only the pomegranate group showed significant improvement in verbal memory scores and plasma antioxidant levels. Furthermore, compared to placebo, the pomegranate group showed increased fMRI activity during verbal and memory tasks, indicating pomegranate juice consumption results in increased blood flow to critical task-related brain regions.
Pomegranate, in fact, is capable of unclogging and tonifying the cardiovascular system, which is especially important when it comes to brain health, and so-called vascular dementia.
Source: The journal of Complementary and Alternative Medicine.
Alzheimers disease currently afflicts about 5.4 million Americans, including one in eight people aged 65 and over
Research suggests zinc deficiency can contribute to Alzheimers by promoting accumulation of clumps of defective proteins in your brain, which is one of the hallmarks of the disease
The rise in Alzheimers prevalence may be related to genetically engineered foods, as herbicides like Roundup are mineral chelators, which means they bind specific nutrients, especially zinc
Research suggests the best hope is in prevention focusing on diet, exercise and staying mentally active
Avoiding gluten appears to be of critical importance.
Regular daily intake of omega 3 with EPA + DHA 1000 mg will enhance your memory and prevent dementia & Alzheimer.
Foods that cause Mucus
To avoid mucus, reduce the intake of milk, cheese, flour, corn and sugar. Switch to almond milk, goat cheese, whole grains and fresh vegetables to minimize mucus.
mucusfoods
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Your body makes about a liter of mucus every day, and some of it may be for the benefit of your bowels. According to a 2013 study published in Science, mucus may hold the key to understanding digestive health and help explain inflammatory bowel disease (IBD) more so, it may even be a treatment for it.
Mucus normally lines the large intestine and is a normal component of bowel contents. While most people do not notice the passage of small amounts of mucus, certain conditions lead to increased mucus passage with bowel movements. Of these, irritable bowel syndrome ( IBS ), which affects approximately 15 percent.
Postural drainage and chest percussion are often used together to help loosen and remove mucus from the lungs. These airway clearance techniques help people who have a spinal cord injury, cystic fibrosis, or another condition that makes it hard for mucus to drain from the lungs. When mucus collects in your lungs, it increases your risk for lung infections. Postural drainage uses gravity to help drain mucus.
Healing Herbs to Live to 101+
Daily consumption of natural herbs and spices like turmeric and cinnamon will help you achieve Wellness.

http://www.your101ways.com
Medicinal Herbs are in use for thousand of years and are renowned for their effectiveness in many diseases. These natural herbs are very effective in boosting the immune system, increasing the body resistance to infections, healing the allergies, and raising and renewing the body vitality. Many people have started to resort to herbal remedies for diseases and as a result, they have started growing herbs in their garden.
Turmeric: Ease arthritis
A heaping helping of curry could relieve your pain.

Phytonutrient Spectrum Foods
RED
Foods
Apples
Beans (adzuki,
kidney, red)
Beets
Bell peppers
Blood oranges
Cranberries
Cherries
Grapefruit (pink)
Goji berries
Grapes
Onions
Plums
Pomegranate
Potatoes
Radicchio
Radishes
Raspberries
Strawberries
Sweet red peppers
Rhubarb
Rooibos tea
Tomato
Watermelon
Benefits
Anti-cancer
Anti-inflammatory
Cell protection
Gastrointestinal health
Heart health
Hormone health
Liver health
Foods
Apple
Asian pears
Banana
Bell peppers
Corn
Corn-on-the-cob
Ginger root
Lemon
Millet
Pineapple
Starfruit
Succotash
Summer squash
Benefits
Anti-cancer
Anti-inflammatory
Cell protection
Cognition
Eye health
Heart health
Skin health
Vascular health
YELLOW
Foods
Apples
Artichoke
Asparagus
Avocado
Bamboo sprouts
Bean sprouts
Bell peppers
Bitter melon
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Celery
Cucumbers
Edamame/Soy beans
Green beans
Green peas
Green tea
Greens (arugula, beet,
chard/swiss chard,
collard, dandelion,
kale, lettuce, mustard,
spinach, turnip)
Limes
Okra
Olives
Pears
Snow peas
Watercress
Zucchini
Benefits
Anti-cancer
Anti-inflammatory
Brain health
Cell protection
Skin health
Hormone balance
Heart health
Liver health
GREEN
Foods
Bell peppers
Berries (blue, black,
boysenberries,
huckleberries,
marionberries)
Cabbage
Carrots
Cauliflower
Eggplant
Figs
Grapes
Kale
Olives
Plums
Potatoes
Prunes
Raisins
Rice (black
or purple)
Benefits
Anti-cancer
Anti-inflammator
Cell protection
Cognitive health
Heart health
Liver health
BLUE/PURPLE/BLACK
Foods
Apples
Applesauce
Bean dips
Cauliflower
Cocoa
Coconut
Coffee
Dates
Garlic
Ginger
Jicama
Legumes (chickpeas,
dried beans or peas,
hummus, lentils,
peanuts, refried beans/
low-fat)
Mushrooms
Nuts (almonds, cashews,
pecans, walnuts)
Onions
Pears
Sauerkraut
Seeds (flax, hemp,
pumpkin, sesame,
sunflower)
Shallots
Soy
Tahini
Tea (black, white)
Whole grains
(barley, brown, rice,
oat, quinoa, rye,
spelt, wheat)
Benefits
Anti-cancer
Anti-microbial
Cell protection
Gastrointestinal
health
Heart health
Hormone health
Liver health
WHITE/TAN/BROWN
Foods
Apricots
Bell peppers
Cantaloupe
Carrots
Mango
Nectarine
Orange
Papaya
Persimmons
Pumpkin
Squash (acorn,
buttercup, butternut,
winter)
Sweet potato
Tangerines
Tumeric root
Yams
Benefits
Anti-cancer
Anti-bacterial
Immune health
Cell protection
Reduced mortality
Reproductive health
Skin health
Source of vitamin A
ORANGE
Version 3 2015 The Institute for Functional Medicine
Food is more than nutrition. We believe its essential to have optimal amounts of these nutrients and to be
nourished through the power of yum, joy of cooking and eating, and the courage to be creative while increasing
control of our food supply and meal preparation.
6 STEPS TO GETTING MORE PHYTONUTRIENTS
Eat a Rainbow of Phytonutrients
1 Aim for 9-13 Servings of Plant Foods Everyday
We need about 9-13 servings of whole plant foods if we want to prevent chronic disease. A typical serving
is only half a cup of cooked vegetables, one cup of raw leafy vegetable, or a medium-sized piece of fruit. It
would be best to aim for every meal of the day to have about 3-4 servings of plant foods so that at three
general meals per day (not including snacks), you would make your serving requirement on a daily basis.
2 Know Your Phytonutrient Sources
Phytonutrient-rich eats are limitless, making it fun to experiment with new varieties and colors even within
one category of food. Here are some sources of phytonutrients to get you started: any and all plant foods,
including fruits, vegetables, whole grains, legumes, nuts, seeds, and even herbs and spices.
3 Eat the Rainbow of Colors
Instead of getting the full rainbow of color, you may be eating the standard processed food colors of brown,
yellow, and white. For example, think of the typical breakfast menu waffles, pancakes, ready-to-eat cereal,
sausage, and eggs which does not necessarily provide much color early in the day. However, if you had a
fruit smoothie with blueberries, peaches, and raspberries, youd have three colors of the seven colors of the
rainbow first thing in the morning! Make it your goal to get the full seven colors every day with a variety
of foods.
4 Vary Your Choices
There are thousands of phytonutrients in nature. If we eat the same foods over and over again, even if they
are colorful, we may be missing the universe of important phytonutrients in foods. One helpful hint is to try
a new food every week to ensure that you are getting different foods to try!
5 Maximize Combinations
When we put certain foods together, we may achieve a better effect than if we just had the foods by
themselves. Sometimes, there can be a synergistic result from combining certain foods. For example,
putting turmeric with black pepper together with olive oil could enhance the phytonutrient effects of all
three foods on your health. Adding lemon juice to spinach could help the iron become more absorbed by
your body. Try putting plant foods together for an enhanced health benefit.
6 Be Creative with Substitutions
One way to get more plant foods would be to think of foods that are commonly eaten that may not
be as nutrient dense and replace with nutrient-dense options. Some plant foods clearly give us more
phytonutrients than others! For example, you could substitute mashed potatoes with mashed purple
potatoes or sweet potatoes. You could substitute white rice with purple, brown, or black rice.

ReNew Food Plan
FATS & OILS Fats
Servings/day______
Minimally re ned, cold pressed, organic,
non-GMO preferred
Avocado 2 T
or ⅛ whole
Coconut butter
(raw)1 t
Coconut milk,
regular (BPAfree
canned or
boxed)1 T
Ghee/clari ed
butter (grass-fed)1 t
Oils, cooking:
Avocado, coconut,
ghee/clari ed
butter, olive (extra
virgin), sesame1 t
Oils, salad: Almond,
avocado, axseed,
hempseed, olive
oil (extra virgin),
sesame, walnut1 t
Olives: Black,
green, kalamata8
Pesto (olive oil)1 t
1 serving = 45 calories, 5 g fat
PROTEINS Proteins
Servings/day______
Lean, free-range, grass-fed, organically grown
animal protein; non-GMO, organic plant protein;
and wild-caught, low-mercury  sh preferred.
Animal Protein:
Egg 1
Fish: Anchovies,
cod,  ounder/sole,
herring, halibut,
salmon, sardines,
trout, etc.1 oz
Meat: Beef, bu alo,
elk, lamb, venison,
ostrich, etc.1 oz
Poultry (skinless):
Chicken, Cornish
hen, duck, pheasant,
turkey, etc.1 oz
Plant Protein:
Black soybeans c
Edamame c
Hemp tofu1 oz
Mung bean/
Edamame pasta
oz
Natto 1 oz
Spirulina2 T
Tofu ( rm/extra
 rm) 1-2 oz
Tofu (soft/silken)
3 oz
Tempeh 1 oz
Protein Powder:
Check label for #
grams/scoop
(1 protein serving =
7g protein)
Bovine collagen,
egg, hemp, pea
1 serving as listed = 3575 calories, 57 g protein,
35 g fat, 04 g carbs
Average protein serving is 34 oz (size of palm of hand).
DAIRY ALTERNATIVES Proteins/Carbs
Servings/day______
Unsweetened, organic preferred
Yogurt: Coconut
(plain) 4-6 oz
Ke r: Coconut
(plain) 4-6 oz
Nut/seed milk:
Almond, cashew,
coconut,  axseed,
hazelnut, hemp8 oz
1 serving = 2590 calories, 19 g protein, 14 g carbs
(nutritional values vary)
NO DAIRY ALLOWED
NUTS & SEEDS Proteins/Fats
Servings/day______
Unsweetened, unsalted, organic preferred
Almonds6
Brazil nuts2
Cashews 6
Chia seeds1 T
Coconut (dried)3 T
Coconut wraps
(raw, vegan)1 wrap
Flaxseed (ground)
2 T
Hazelnuts5
Hemp seeds1
Macadamias2-3
Nut and seed
butters: Almond,
cashew, macadamia,
pecan, sun ower,
tahini, walnut T
Pecan halves4
Pine nuts1 T
Pistachios16
Pumpkin seeds1 T
Sesame seeds1 T
Sun ower seeds
1 T
Walnut halves 4



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