RX for Everyday Health

10 foods we should eat everyday:

(1) Spinach. It is rich source of folate and Omega 3s. It reduces the risk of heart disease, stroke, and osteoporosis. It contains luetin which fights muscular degeneration

(2) Tomatoes. They contain the antioxidant lycopene, which reduces the risk of prostate, skin, lung, bladder and stomach cancers. It also reduces the risk of coronary artery disease

(3) Yogurt. It boosts the immune system and protects you from cancer.

(4) Carrots. They protect you from several types of cancers, from asthma and rheumatoid arthritis

(5) Blueberries. They help in preventing cancer, age- old changes in memory and Diabetes. They contain fiber and vitamins A and C and boost the cardiovascular system

(6) Oats. They contain soluble fiber, which reduces the risk of heart disease. They do contain carbohydrates, but their release is slowed by the fiber content. You get a lot of muscle building energy from them

(7) Walnuts. They contain omega 3s ( good for the heart), protein ( good for muscle building)

(8) Black Beans. They are good for the heart and boost brain- power. They contain anthocyanins, which are anti-oxidants that improve the brain functioning

(9) Whole grains

(10) Oranges. Orange juice is good. It contains antioxidants such as beta-carotene and vitamin C and flavonoids and carotenoids, which are good in preventing cancer

Pack it all in your Brown Bag:

Monday:
Whole wheat Bagel Toasted with Cream Cheese
Spinach Salad with Oranges and Walnuts drizzled with Olive Oil and Vinegar
Oatmeal Raisin Cookie - (It's Monday, the furthest day from the weekend...you should at least get a cookie)

Tuesday:
Yogurt topped with Blueberries and Granola
Carrot Juice
Black Bean Tacos on Whole wheat tortillas served with Pico de Gallo and Shredded Cheese

Wednesday:
Banana and Blueberry and Yogurt Smoothie (add flaxseeds!)
Whole wheat pasta with spinach pesto and diced tomatoes

Thursday:
Peanut Butter and Blueberry Jelly sandwich on Wheat Bread
Carrots and Ranch Dressing
Orange Slices

Friday:
Bran and Walnut Muffin and a glass of OJ
Carrot and Raisin Raita (Yogurt)
Black Bean Hummus with Whole Wheat Pita Chips