Introduction

When you come to us for nutritional advice, we treat you on a one to one basis.  No two people are exactly alike therefore, one eating plan does not meet the nutritional needs for everyone.

Through the use of biophoton testing, discussion of goals and through an extensive library and computer database of nutritional facts, you can receive an eating and exercise plan that is suited to your individualized life style.

Obtain recipes that are modified to eliminate your allergy foods and enhanced with ingredients that promote your optimal health.  Customized recipes provide the nutritional facts you need to know for preparing balanced meals.

Learn hints for preparing food, eating out and attending parties.  Incorporate these healthy measures into your existing life style!

GENERAL DIETARY GUIDELINES FOR WELLNESS

Many patients request help with their food choices and recommendations on diets.  We have found that each person has unique needs and unique reactions to food, and so must discover what works best for them.  Keeping a food diary of what you ate each day and what reactions you had (gas, bloating, sleepiness, depression, itching, runny nose, pains) for a two week period is a powerful tool for finding your best way of eating.

1. WHOLE GRAINS give us B-vitamins for energy, fiber to prevent constipation, and complex carbohydrates for fuel.  Many people are allergic to wheat and corn, so if you have arthritis, skin problems, bowel problems or reactions to grasses and pollens, emphasize brown rice, oatmeal for lowering cholesterol, buckwheat for bruising and depression, and millet for irritable bowels.  Avoid using too many flour products since this can contribute to the growth of yeast in the digestive tract, causing gas and bloat.

2. VEGETABLES can help to prevent cancer and constipation, and provide minerals and vitamins A & C.  Raw vegetables should be avoided by those with digestive weakness.  Kids can be tricked into liking vegetables if you steam them and give them a tasty sauce to dip them in (peanut butter, salad dressings, tahini).  Dark green leafy vegetables are also our best source of calcium because the magnesium and trace elements are built right in.

3. PROTEINS should be no more than 15% of our total intake to prevent osteoporosis, kidney and liver problems.  Most people eat too much protein which causes calcium to be lost from the bones and overworks the stomach.  Beans, peas, tofu and fish are preferred protein sources due to low cholesterol and fat content, and the absence of hormones and antibiotics present in beef and fowl.  Fish also protects us from heart attack, according to a Scandinavian study.

4. FRUITS, JUICES AND OTHER SUGARS can be real troublemakers if eaten to excess, causing liver stagnation, pancreas exhaustion, and pelvic congestion.  If you have any type of menstrual problem, it is essential to reduce your sugar intake for at least two weeks before your flow begins.  Fatigue, emotional swings and fainting spells may be an indicator of severe low blood sugar, which requires eating every one to two hours, and taking trace element tablets to restore the losses caused by excessive sugar intake.

5. COFFEE and other caffeine containing foods like decaf and chocolate contribute to adrenal exhaustion and chronic fatigue.  Daily use of coffee can also cause headaches, back pain, frequent urination, palpitations and insomnia.  If you have been drinking coffee a long time and you are over 40 years old, do not stop "cold turkey".  Reduce your intake by one cup a day, then half a cup, a quarter cup, a tablespoon, a rteaspoon, etc.  If you get withdrawal symptoms of headache, fatigue, nausea or vomiting, take just a few drops of coffee in a glass of water and sip slowly.  Your energy will return slowly, and your stamina will continue to increase for several months afterward.

6. COWS MILK and other dairy products cause many health problems for both children and adults.  Pesticide and antibiotic residues make dairy dangerous for everyone.  Colic, ear infections, allergies, frequent colds, asthma, chronic sinus problems, menstrual problems, skin problems, breast, ovarian and uterine tumors, heart disease and childhood diabetes have all been linked to allergic reactions to cows milk.  Vegetables, nuts, seeds and beans are better sources of calcium than milk in quantity and quality.  Soybean substitutes for dairy products are many, and our favorites are Endosoy and Soypower soymilks, Ice Bean and Rice Dream ice creams, and Trader Joe's safflower margarine.  Tofu is an excellent substitute for cheese in most uses, and Mrs. Gooches has Soyakaas soy cheese, and Pizzasoy whole wheat soycheese pizza.

7. COOKING METHODS that preserve nutrients are steaming, baking and stir frying.  Boiling results in loss of nutrients when cooking vegetables unless you drink the cooking water or use it in soups.  Barbequed foods contain many cancer causing chemicals.  Avoid frozen, packaged, and processed foods due to chemical contents and low nutrient levels.

8. WEIGHT LOSS can be easy and permanent by eating smaller, more frequent meals (5 to 6 meals a day), eliminating high fat foods (oils, dairy, beef, nuts, fried foods), and increasing energy burned by walking 30 to 45 minutes a day seven days a week.  The benefits of exercise increase your fat burning ability, tones up your muscles, improves digestion and releases stress.  Load up on vegetable sticks and low calorie/high volume soups.  One to two pounds a week is the ideal amount of permanent weight loss.

9. SUPPLEMENTS must be used with caution.  Vitamin A, D, and B6 can be toxic if taken in large doses over a long period of time. We have found that hard tablets often do not dissolve, and so we recommend capsules whenever possible.  Twinlabs and Trader Joe's make excellent hypoallergenic supplements.

10. SUNLIGHT AND FRESH AIR are two important nutrients that many of us lack.  Spend at least some time each day outdoors in sun or shade without sunglasses or glasses on.  This helps to keep our hormonal systems regulated and prevents depression.  In wintertime, this is especially important.  Indoor air is often polluted with chemicals, smoke and positive ions.  Get outside for some deep breaths every day.  Take an air break instead of a coffee break at work.

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Recipes

South Of The Border Menu Meal Ideas

Healthy Beans and Franks or Chili and Franks

2 Dish Vegetable and Ground Turkey Loaf

1 Pan Poached Salmon and Spinach

Speed Chicken and Vegetable Soups

Crock Pot Bean

Pyruvate Fat Burning Fruit Soup

Cooking condiments to keep on hand:  Braggs Liquid Aminos, balsamic vinegar, rice vinegar, Lea and Perrin Worcestershire Sauce, mustard, Grey Poupon.  A variety of dried seasoning:  Italian seasoning, thyme, basil, coriander, savory, rosemary, Mrs. Dash, garlic, onion powder and bay leaves.  All of the above are easily used and help to add a little extra to any recipe.

SOUTH OF THE BORDER MENU MEAL IDEAS

BREAKFAST:

1) vegi / egg white burrito with salsa and 1 tbs. guacamole

2) diced med. to spicy turkey Italian sausage scrambled with 1 whole egg and 2 egg whites topped with salsa

3) corn meal pancakes (3) with lite maple syrup ( the real stuff ) 1-2 tbs. on the side and dip, with 1/4 cup diced fruit of choice.

4) two warm tortillas(side by side), warm can of vegetarian chili, scramble 1 whole egg and 1 egg white. Put eggs on tortilla and top with vegi chili. Grate some jalapena soy cheese and put on top of chili

5) breakfast quesadillas, spray oil in hot pan on 1/2 of whole flour tortilla grate rice or soy cheddar and mozzarella cheese, cook and dice turkey bacon and add to top of cheese, as cheese melts, add 2tsp guac fold and continue to cook . Top with salsa.

LUNCH:

1)two turkey tacos ( lean ground turkey), use soft shell corn, cilantro, diced tomatoes grated soy or rice cheese and salsa to taste, side salad.

2) shredded chicken breast, soy cheese, ranchera sauce and corn tortillas assemble into enchiladas, 2-3 with 1/4 cup rice.

3) vegi burrito topped with IMAGINE rice sour cream and 1 tbs. of guac

4) layer in a bowl 3tbsp black beans, 1/4 cup brown rice, 1 dice chicken breast top with salsa. Have with a handful of baked blue corn chips.

5) 10 blue corn chips top with shredded lettuce, 1/4 cup warm rice, 1/3 cup ground turkey ( cooked of course ), 1-2 oz diced green chilies, 1/3 cup grated soy or rice mozzarella, cilantro and salsa to taste.

DINNER:

1) Sauté in skillet ( spray oil ) fresh corn kernels, onions, chilies, orange bell pepper diced, 4 chopped pimentos and chili powder, salt and pepper to taste. 15 - 20 min over low heat. serve with broiled chicken breast.

2) cooked diced mix vegis with Spanish rice ( frozen mix vegis work well ), serve with lean broiled flank steak topped with 2 tsp. of mole sauce.

3) grilled salmon burrito. remove the beans and use rice, sauteed onions, carrots, fresh thyme and rosemary, roll together using 1-2 tsp. of a mango salsa. Obviously, don’t forget to roll in the salmon fillet.

4) ceviche with a side of baby green salad and a handful of baked blue corn chips.

5) On bottom of plate ladle some vegetarian chili top with 2x2 square of corn bread. On top of that put a skinless broiled chicken breast ( skinless for all chicken recipes should go without saying ) and top with 1 1/2 tsp. of jalapena jelly.

Healthy Beans and Franks or Chili and Franks

One can of Healthy Valley Black Beans or vegetarian chili mix with one diced tomato, 1/4 diced white onion, one can of fat free chicken or vegetable stock in a 2 quart cooking pan.  Bring to a low boil for 5 - 7 minutes.  Add 4-5 diced Vegi dogs and continue to cook for another 5-7 minutes.  Serve in soup bowls and garnish with grated soy cheese.

2 Dish Vegetable and Ground Turkey Loaf

Two pounds of low fat ground white turkey meat, 1/2 cup diced zucchini, 2 cloves of minced garlic, 1/4 cup diced onions, 1/2 red or orange diced bell pepper, 1/4 to 1/2 cup chopped mushrooms, 1 tsp. dried Italian seasoning, black pepper to taste, 2 Tbsp Lea and Perrin or Braggs Liquid Aminos.  In large mixing bowl, roll up your sleeves and thoroughly mix and combine the ingredients.  Set and warm oven at 350 degrees.  Put mixture in 2 quart (approx.) casserole dish, put in the oven and let it bake 12- 20 minutes.  Cut center with knife to make sure it is completely cooked.

1 Pan Poached Salmon and Spinach

Two heads of spinach, cleaned and dried, 2 salmon filets, 2-3 cloves of minced garlic, 1/2 cup of white wine, 1/2 to 3/4 cup seafood or vegetable stock, 1 Tbsp olive oil, 1 large deep skillet with lid, juice from 1/2 lemon.  On medium to medium-high heat, sauté the minced garlic in the 1 Tbsp of olive oil.  Add wine and 1/2 of the stock, add the salmon.  Turn the heat to medium or medium-low.  Begin poaching the salmon.  When the meat turns an opaque pink, turn the salmon.  Add spinach and cover with lid.  By the time the spinach has wilted the salmon should be done.  Make a spinach bed on each plate, place the salmon on top of the spinach.  Lightly pour lemon juice and some of the stock from the skillet over the salmon and spinach.

Speed Chicken and Vegetable Soups

One to two cans of low fat, low sodium chicken broth, 1 to 2 4oz. cans of Swanson's canned chicken, 1/2 bag of frozen mixed vegetables, 2 tsp onion powder, 2 tsp garlic powder with parsley, 1 Tbsp of balsamic vinegar.  In one 2 quart saucepan mix all the ingredients and cook over medium low heat for 10-15 minutes.  Note:  Drain the water off the chicken prior to preparation.

Crock Pot Bean

Note:  You need a crock pot for this recipe!  Soak black beans for 24 hours.  In a frying pan sauté together:  1 Tbsp olive oil, 1/2 diced onion, 1 diced shallot, 1 diced celery stalk, 1 diced tomato, 1/2 package of turkey bacon (low fat).  Deglaze the frying pan with a 1/2 cup of white wine (deglaze means pour wine in frying pan, scrape and combine all the ingredients).  Pour this mixture in the crock pot, strain the beans and add to the pot.  Over the beans and skillet mixture, pour 4 1/2 cups of cold water, cover and turn crock pot on low.  Let cook 6 or more hours.

Pyruvate Fat Burning Fruit Soup

Pyruvate is a natural substance in our bodies and in our diets.  It has become a hot new weight loss supplement on your health food store shelves.  But what if you could crank up your own pyruvate with a simple fruit soup and it will increase energy, endurance, and it helps burn fat!  The other fun thing is that this is a food that can help with cholesterol, reduce free radicals, slow the aging process, keep you regular and supply you with almost all of your daily vitamins and minerals (especially calcium for you women out there).

Naturally, as with anything for weight loss, this works best with some consistent physical activity (2 to 4 times a week) and plenty of water.  But in 2 to 4 weeks regardless of your activity level you can lose 1 to 4 pounds a week and keep it off because pyruvate helps to stimulate your metabolism to continuously burn those unwanted calories.  Although this soup can be used indefinitely, it is best to use it until you get bored with it and then use a reasonable diet (4 to 5 frequent meals of low fat, low sugar sources).  And if at any time you find that you've slipped up on your maintenance diet, boom, you can go right back to your fruit soup friend.

• 8 oz. soft tofu (drained)

• 2 cups orange juice (fresh squeezed if possible)

• 1 1/2 cup unfiltered apple juice

• 3 large bananas peeled

• 1 large red apple diced (with skin)

• 1 large golden delicious apple diced (with skin)

• 2 Tbsp oat bran

• 1/4 tsp cinnamon

• 1/4 tsp nutmeg

In blender, add all ingredients and blend and puree.  Refrigerate and serve chilled.  Divide blended mixture into three meals (breakfast, lunch and dinner).  This mixture should easily make three soup bowls worth for each meal.  You can make the next day's batch the night before.  Drink plenty of water throughout the day (6 to 10 glasses).

This blend is loaded with pyruvate, chromium, B vitamins, calcium, beta carotene, potassium, magnesium, iron, pectin, fiber and bioflavinoids.

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Nutrition Articles

Halloween Boo’s and Boon’ts

Leading A Balanced Healthy Life

Bone Up On Calcium

Three Ways To Love Water

Leading A Balanced Healthy Life

by Majid Ali

The key to creating fast and easy breakfasts, lunches and dinners is:

• Anticipation
• Planning
• Preparation

Anticipate what you will eat for the week and plan your shopping trip.  Set aside 1-2 hours during the weekend to prepare your meals and snacks for the week.

The following is a few ideas of things to have on hand for greater flexibility in creating healthy recipes:

Carbohydrates:  black beans, red beans, black eye beans, lentils, millet, barley, brown rice, basmati rice, rice noodles, buckwheat, noodles, couscous, Health Valley canned beans or chili, frozen macaroni and soy cheese.

Vegetables:  a variety of frozen vegetables, baby greens, collard greens, kale, spinach, brockaflower, varied squash, yams, sweet potatoes, mushrooms, shallots, garlic, onions (red, yellow, white), celery, red and orange bell peppers, asparagus, artichokes, carrots.

Proteins:  eggs, canned tuna, canned chicken, tofu dogs, ground turkey or chicken, Gimme Lean.

Stocks and Oils:  Chicken, vegetable, turkey, fish, beef stock (canned or home made), canola, olive, walnut, citrus seed, sesame, safflower oils.

Snacks:  Baked blue corn chips with black bean dip or pinto bean dip or salsa.  Rice cakes with nut butter or apple butter or low sugar fruit spread. Lunch meat (low sodium and low fat) with soy cheese.  Rice crackers or chipati or pita with hummus.  Vegi dogs.  Low sugar cereal made from amaranth, spelt or quinoa.

Even eating out can be a health experience using the following guidelines:

Carl's Jr.

1. Chicken sandwich - plain, dressing on the side with a salad, Italian dressing on the side.
2. Burger - plain, dressing on the side with salad and low fat dressing on the side.
3. Egg on dry muffin, side of salsa.
4. Baked potato with mustard or salsa and small salad with dressing on the side.

Subway

1. Turkey sandwich, light mayonnaise, wheat bread, light oil, vegetable garnish.  No salt or cheese.
2. Tuna or chicken salad, no mayonnaise, light oil, wheat bread.
3. Roast beef, no cheese or mayonnaise, wheat bread, vegetable garnish, light vinegar and oil.
4. None of the Italian style sandwiches.

Boston Market / Kenney Rogers, etc. . .

1. Skinless chicken with steamed vegetables and rice or potatoes. beans with rice combo, salad or bean salsa.  No muffin.

Restaurants in general

1. Any protein you wish, sauces on the side and cooked as oil free as possible.
2. Salads with dressing on the side.
3. Vegetables, steamed with no added butter, lard or sauces.
4. One - two pieces of bread without butter.  No muffin.
5. Salads with chicken, shrimp or fish (cooked as dry as possible) and dressing on the side.

FOOD SUBSTITUTES

Dairy:  Soy milk and soy cheese, soy parmesan, frozen soy ice cream (tofutti), rice milk, rice cheese, rice parmesan, rice dream (ice cream substitute), almond milk, almond cheese, Vitamite, Silk, Cereal Match.  Try using these milk substitutes in cooking, making sandwiches, and/or baking.  Soy milk, rice milk and almond milk can be used in a one to one ratio during baking of breads, cakes, cookies, etc.  To make things creamy, try cutting the liquid portion of the dairy substitute by 1/3 and then whisk in soft tofu until a creamy texture is achieved.

Wheat and White Flour:  Oat, Millet, Barley, Kamut, Buckwheat, Quino, Amaranth, Spelt, Soy, Rye, and Brown Rice.  Many of these grains can be found in flour, bread, pasta, cereals and deserts.  Once again these are great substitutes for the family.  Wheat and white flour may be substituted in a one to one ratio in baking breads, muffins, pasta, cookies, etc.  The grain list to best substitute wheat and white flour is:  Kamut, Quinoa, Spelt, Buckwheat and Amaranth.  Remember though, the gluten in these grains are denser so that means that the dough will not be as elastic in rolling or rise as high in baking.  Many of these grains actually taste better than the standard wheat faire that is used so much.

Sugar:  Sucunate, Date Sugar, Stevia, Rice Bran Sweetener, Black Strap Molasses, Apple Sauce (allows reduction in fat and sugar when baking).  By converting to these types of sweeteners you usually won't need as much and the body converts these into a useable fuel source more efficiently.  This means less fat and a reduced effect for those with blood sugar problems and/or candida.  The easiest substitute is fruit juice.  When cooking, 1/2 to 1 cup of apple juice or grape juice can be used.  Whatever amount of juice you use, remember to reduce your milk substitute or water amount proportionally.  A good lo cal/no cal substitute for sugar is Stevia.  This is a sweet leaf from Brazil that can be used to sweeten drinks and baked goods.  Finally, for sweetening things that are baked, you can use 1/3 to 1/2 the amount normally used with cane sugar, things like Sucunate, Brown Rice Syrup, Black Strap Molasses, Fructose or Date Sugar.

Oils:  Canola, Olive, Sesame Seed, Walnut and Citrus Seed Oil.  For low fat cooking, try using a 1/4 cup to 2 Tbsp of chicken, turkey, fish, beef or vegetable stock in place of oils.  To substitute margarine and butter use Canola, Safflower and Vegetable Oils for almost any cooking process.  Also, you can use applesauce or pureed prunes in baked dishes to replace fats and dairy.  Usually 1/3 to 1 cup of either the apples or prunes can be used in the recipe.

Soft Drinks (Sugared or Sugar Free):  Water! Crystal Geyser, Juice Squeeze, Herbal Teas, Sparkling Water with Lemon or Orange Squeeze (1/4 slice) and of course, more Water.  Since all soft drinks are high in phosphorous, a once in a while indulgence isn't bad.  But, an average consumption of 16 ounces a day or more will start to leech calcium from the bones.  Too much aspartame in the diet can convert to formaldehyde in the body.

Snacks On The Run:  Cliff Bars (Dairy and Wheat Free), Twin Labs Diet Fuel Bar, Unsalted Seeds and Nuts (an occasional handful 1 - 2 times per day is fine), Fruit (no more than 1 - 2 pieces per day), Thunder Bars, Balance Bars, 1 rice cake with 1 tsp of nut butter, Pop Tart, 1 2oz. can of tuna or sardines.

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Bone Up on Calcium

Sporty women need it for their muscles. Plus, what women should know about osteoporosis.

by Majid Ali

August 21, 2000

Why is calcium so important for female athletes? If I take calcium supplements, is it the same thing as getting it naturally?
Active people use calcium for more than just bones. Calcium sends nerve impulses to the muscle during activity, which helps the muscle contract more strongly.

Calcium also has some impact in controlling fluid and blood volume while exercising, training or competing—which in turn keeps your muscles from cramping and can regulate the passage of nutrients in and out of the cells.

For an athlete, this means that you can use those muscles for a longer period of time before you drop.

Contrary to popular belief, dairy products are not the best source of calcium. The body only has a 20 percent calcium absorption rate from milk products.
 

Luckily, there are other sources: soy, green leafy veggies, seeds, nuts, beans, salmon or sardines with bones are all great alternatives to dairy.

It's always best to get your calcium from food to ensure that you are getting a balanced food intake. But you can also use calcium supplements. There are a lot of supplements out there—such as those by Viactiv, Jarrow, Trader Joe's and Twin Labs.

Try to get some samples of different brands and try this little trick:

Put each supplement in its own half-glass of water. The one that dissolves fastest is the best one to use because that means it will dissolve quickly in your body.

If you are already taking a particular brand and want to find out if it's effective, drop one in a half-glass of water. If it takes more than half an hour for the supplement to dissolve, your body can't absorb it. Throw the whole bottle away and start over.

Be sure to check the bottle to see how much calcium a supplement promises. The National Osteoporosis Foundation recommends that women get between 1,000 and 1,3000 milligrams daily. Pregnant women and women who are breast-feeding need even more.

Being more active doesn't mean you need to take more calcium. The best way to monitor if you are getting enough is just to keep track of how you feel.

Cramping, weak muscles, poor muscle recovery and feeling like it's torture every time you train are all possible signs that you might have to increase your calcium intake. If that's the case, try adding another 250 to 500 milligrams to your diet.

Calcium loss can also occur if you aren't careful. Factors that might leech, or pull, calcium out of the bone include excess exercise or dieting. Too much soda, protein, sugar, fat, alcohol or coffee can also prohibit effective calcium absorption.

So, as always, my recommendation is to work on a well-balanced diet and continue to do things in moderation.

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Three Ways to Love Water

Fit people need buckets of the clear stuff. Plus, should you drink from the tap?

by Majid Ali

November 15, 2000

Did you know that 60 percent of your body weight is made up of H2O? We can survive without food for weeks, but we can only live a few days without water.

Everybody needs to drink at least two quarts of water every day—and active people should drink even more. Notice I didn't say two quarts of soda or coffee, which can dehydrate you.

Keep it clear! Here are three reasons why:

1. Water prevents weak muscles and heat exhaustion
If you work out or play rigorous sports like soccer or kickboxing, your body can lose as much as three quarts of water per day through sweat and the normal flushing of the system. So you need to be constantly replenishing it.

A lot of people think they only need to drink when they're thirsty. In fact, if you wait that long your body is already dehydrated. And if you're exercising, a lack of liquid can lead to tired muscles and overheating. Water keeps our joints loose and cools us down before we get too hot.

It's important to drink up before, during and after heavy exercise—and of course throughout the day.

2. Water is a free source of health
You also need water because it carries nutrients to your body tissue. And, it flushes away all the bad stuff—smog, fast food, alcohol and cell breakdown.

The great thing about it is that you can drink as much as you like without risking your health. Really, the only drawback is looking for the bathroom a little more.

People who drink lots of water are also known to have great-looking skin, fewer headaches and better digestion.

3. Water keeps you from overeating
Staying hydrated is one way to avoid eating more than your body needs. Why? Because food (veggies, fruit, starches, even beef) has water in it.

Sometimes the body associates water with food. So that means instead of being hungry, you may actually be thirsty. Your body won't be confused if you're drinking enough, and you'll be more likely to know when you've had plenty to eat.

Warning: It's not smart to guzzle tons of water just to make yourself full. Especially if you're active, your body will demand you replace all the calories you're burning with actual food. Check out The Real Skinny for more on eating right and avoiding fad diets.

Tap or bottled?
Some people are concerned about chloride and fluoride in tap water and whether it's really clean enough to drink.

In general, most of it is OK. If you can't get your imported fancy water, then you'll do just fine with the stuff out of the faucet.

The best way to tell if your local tap water is any good is to call your local water department. You can actually get reports on its purity.

If that doesn't satisfy you, you can invest in a faucet-mounted water filter. In the long run, it's much cheaper than the bucks you'll spend on the many $2 to $3 gallons of bottled water you'll drink in a year.

Bottled water drinkers should know there are two main types: spring and purified. Spring is supposed to come from a spring out there in nature. Purified is usually triple-filtered public water. Both are then bottled, labeled and sold for about the same price.

There is also distilled water. I'm always asked if this is healthier.

The answer is: Not really. Why? Because water has trace minerals in it that helps regulate the minerals in our bodies and remove waste. Distilled water will definitely remove waste, but because there are no minerals in it (distillation removes them), it also tends to slowly flush away the minerals from our bodies. That's not good.

In general, it's probably smart to experiment and see what you like best and can afford. Whatever water you choose, just remember to drink it.

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Vitamin Reference List

VITAMIN A:  Promotes bone growth and tooth development, essential for night vision and helps the immune system.  Vitamin A may also play a role in preventing and/or fighting cancers of the lung, breast, skin and colon.  Foods rich in Vitamin A include Apricots, Broccoli, Cantaloupe, Carrots, Lettuce, Liver, Spinach, Sweet Potatoes, Tomatoes, Watermelon, Winter Squash.

VITAMIN B:  This group builds red blood cells, promotes the body's metabolism, maintains the protective covering of the nervous system.  Foods rich in Vitamin B include Brewers Yeast, Dried Beans, Citrus Fruit and Juices, Nuts, Oatmeal, Dark Leafy Vegetables, Wheat Germ and Liver.

VITAMIN C:  An important antioxidant, Vitamin C helps other antioxidants perform their jobs and is necessary for collagen formations.  It helps in hormone synthesis, aids in healing broken bones and healing wounds.  IT also helps repair cellular damage sustained during exercise.  Foods that are rich in Vitamin C include Broccoli, Brussel Sprouts, Cabbage, Cantaloupe, Citrus Fruits, Green Peppers, Potatoes, Strawberries and Tomatoes

VITAMIN E:  Another significant antioxidant.  E protects the lungs and the skin from pollutants and possible tumor growth.  Recent studies have shown that E helps in the reduction of atherosclerosis and reduces free radicals.  Foods rich in Vitamin E include Safflower Oil, Vegetable Oil, Nuts, Wheat Germ, Whole Iron, Lean Red MEats, Spinach, Eggs, Whole Grains, Grapes and Raisins, Apple Juice, Potatoes and Legumes.

MAGNESIUM:  Aids in muscle growth, energy production, nerve function and regulates blood pressure and heart contractions.  Foods rich in Magnesium include Nuts, Legumes, Whole Grains, Soybeans and Seafoods.

POTASSIUM:  Works with sodium to regulate water balance within the body.  It keeps the heart beating, helps supply oxygen to the brain and is vital to the nervous system function.  Potassium rich foods include Fruits, Vegetables, Nuts and Meats.

ZINC:  Aids in growth and healing wounds and is involved in enzymes regulating metabolism.  Foods rich in Zinc are Lean Meats, Eggs and Whole Grains.

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