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Peanuts are the edible seeds of legumes. They offer a good choice for a tasty on the go healthy snack. 

Peanuts are an excellent source of healthy fats, fiber & protein. They are also high in B vitamins, magnesium & potassium. Because two tablespoons of peanuts are about 100 calories this nutrient rich snack is best enjoyed in moderation. The high unsaturated fat content of peanuts makes them a heart healthy snack. And the high antioxidant content of peanuts protects your cells from damage & can help prevent many chronic diseases. The antioxidant coenzyme Q10 in peanuts is needed by your cells to multiply & remain healthy. This along with the high amino acid content of peanuts promotes youthful longevity.

Although tomatoes are botanically classified as a fruit they are usually prepared and eaten as if they are a vegetable. Tomatoes are an excellent source of vitamin C, vitamin  K, potassium, and folate.

Tomatoes are the primary dietary source of the antioxidant lycopene, which has been found to be associated with many health benefits, including a lower risk of cancer, heart disease, and dementia. Eating tomatoes may also offer protection from sunburns. Immunity is improved with regular tomato consumption. And tomatoes help prevent heart disease by neutralizing inflammation which undermines plaque buildup in arteries.   

Cherries are a delicous superfuit which nurture good health in body & mind. Cherries are recognized as helping to fight cancer. The high concentrations of antioxidants, nutrients, vitamins & fiber in cherries help support a healthy immune system & therefore may decrease the risk for many types of cancer.  The antioxidants in cherries also have anti-inflammatory properties which lower the risk & serverity of diabetes, gout, arthritis, heart disease & other chronic illnesses. The antioxidants in cherries also help counter free radicals which contribute to the aging process. This often manifests itself with more vitality and smoother younger appearing skin. Cherries also help fight stress. There's a high serotonin content in cherries which decreases stress as mood is improved. 

Cilantro is native to the Mediterranean region. Its origin is thought to be about 6,000 BC in the Nahhal Hemar cave, which is an ancient archeological site located in Israel. Roman gastronome Apicius referred to coriander as a culinary herb in“De Re Coquinaria” (“Of Culinary Matters”), the world’s first documented cookbook, which was written in 14 AD. Cilantro is full of vital nutrients including iron, potassium, calcium, vitamins E, A and K and folate. Cilantro seeds are also a good source of fiber. Cilantro has been considered to have significant natural health nutritional value for millennia and has been used to treat many illnesses including insomnia, indigestion and flatulence. It has also been suggested that cilantro may serve as an effective natural antibiotic for effectively eradicating salmonella. Cilantro has also been studied as a potential treatment for diabetes. And cilantro has properties as a detoxifier and chelation agent to flush heavy metals out of the body.>>>Real Food Encyclopedia 

Blueberries are a delicious superfruit which may help protect you from type 2 diabetes, heart disease and many types of cancer. Eating blueberries regularly may also improve your memory and protect you from age associated cognitive decline. Blueberries are loaded with vitamins C and K1, manganese, and several beneficial plant compounds. The beneficial plant compounds and antioxidants in blueberries which include anthocyanins and quercetin account for the health benefits of blueberries. So if you eat blueberries on a regular basis you may enjoy a much healthier and longer life.

Oranges are good for hydration and are high in fiber and vitamin C. Oranges also contain antioxidants which can have many health benefits such as boosting immune function and fighting cancer.  

Potassium and phosphorous and flavonoids found in oranges help delay or prevent many chronic diseases. And drinking orange juice regularly is associated with lower heart disease risk and improved cognitive function.

In order to boost your mental health it's a good idea to find quality time to spend in nature on a regular basis. Although indoor exercise is beneficial it has been observed that people generally feel even more energetic with less depressive symptoms when they exercise outdoors. Spending time outdoors in nice environmental conditions has also been observed to decrease feelings of anger & fatigue. Cognitive functioning & mood are also improved when quality time is spent in nature. This also has emotional & existential benefits with better feelings of subjective well-being, happiness & a sense of meaning & purpose in life. 

With meditation you can reach a state of deep relaxation while calming your mind. Your emotional well-being and your overall health can benefit from the sense of peace, calm and balance which meditation gives you. Aside from decreasing stress and anxiety meditation can also help you improve your mood and boost your cognitive skills. You may develop a more positive outlook on life with a better self-image when you meditate regularly. The improved attention and clarity of mind associated with meditation can help you maintain a young mind. And your overall sense of well-being may be enhanced with meditation due to associated increased attention, memory and mental quickness.  

Massage therapy has been recognized as an art which can enhance your health & well being since ancient civilization. Well done massage benefits your health in body, mind & spirit. Massage therapy helps with anxiety, depression, mood, energy & overall feelings of wellness. Massage therapy also helps with headaches, insomnia, quality of sleep, circulation, & muscle stiffness.  Massage can even help with spiritual awareness by helping you fall into a relaxed meditative state & by nurturing a deep sense of self-awareness & empowerment. 

Pumpkins are delicous with many vitamins & minerals & are very low in calories. There are many antioxidants in pumpkin including alpha-carotene, beta-carotene & beta-cryptoxanthin which  protect your cells against damage which is done by free radicals. Antioxidants can help protect you from many types of cancer. Your immune system can be strengthened by the high vitamin A & C, folate & iron content of pumpkin. Eye health is promoted by the presence of significant amounts of vitamin A, lutein & zeaxanthin in pumpkin. The high fiber content of pumpkin helps with weight control. And potassium, vitamin C, fiber & antioxidants in pumpkin are good for your heart health.Furthermore brain health along with your mood & energy levels are nurtured by the zinc, niacin, potassium, copper,  iron & other minerals & antioxidants in pumpkin.

Ginseng has been historically used as a medicinal herb throughout Asia. Asian ginseng, which is also called Chinese or Korean ginseng, is a more powerful variety than American ginseng.  Ginseng is a rich source of antioxidants which may nurture a healthy brain and immune system. Ginseng may increase energy, stimulate the mind, improve memory and lower stress levels. It has also been observed that ginseng may have anti-cancer properties, protect against heart disease and increase sexual potency. Ginseng may also slow down aging. So overall ginseng promotes wellness in body and mind along with your overall sense of wellbeing.  

Avocados are a delicious popular berry fruit which have a great deal of nutritional value. They are a superfood loaded with nutrients. Health benefits of regular consumption of avocados include improved heart health, protection from bone loss, & improved digestion. Antioxidants in avocados also offer protection from many types of cancer, improved brain health & cognitive functioning & anti-aging properties. 

Anxiety is a very common mental health problem. Our world has become more chaotic and uncertain. People in every walk of life often experience anxiety.  Even the benefits of great wealth often doesn't seem to protect us from the anxieties associated with increasing socioeconomic instability and hardships in our countries, violence, wars, and climate change. Our minds are being imploded with the fear of literal threats to our existence daily from all of this. It sometimes feels as if there's no place left to go on the entire planet to escape these escalating uncertainties we are surrounded with. And so you are not alone if you experience anxiety in dealing with your life and the escalating chaos in our world can take this in the direction of severe debilitating anxiety attacks. Minor and major tranquilizers carry with them the risks of addiction, tolerance, withdrawal, suicidal and homicidal ideation, increased anxiety and depression, seizures, blackouts, neurological problems and other issues. I therefore do not even register for a DEA # and I will not write prescriptions for controlled drugs or uncontrolled drugs to deal with mental health issues. A great way to help with anxiety naturally is to eat healthy food. A great food for this problem is salmon. The omega-3 fatty acids eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and vitamin D in salmon nurture brain health. The neurotransmitters dopamine and serotonin which can have calming properties are regulated by these nutrients. And salmon is delicious when prepared well. I suggest eating boiled or baked salmon with lemon 2-3 times a week. And make sure to also always include a lot of fruit and vegtables in your diet and drink a lot of fresh water daily. 

There is evidence that drinking red wine may offer many health benefits. Consider the “French paradox" wherein although the French overall have a higher than average saturated fat intake, the French die less often from coronary heart disease due to their higher consumption of red wine. There are many antioxidants in red wine which protect your cells from damage. The antioxidants which are found in red wine are polyphenols, with resveratrol being a polyphenol of particular interest. Resveratrol may protect your brain and heart from damage from free radicals. Resveratrol may also lower the risk of many types of cancer by interfering with cancer cell growth. And heart health may be improved in red wine drinkers because it helps lower the risk of plaque buildup in the arteries. Furthermore the polyphenols in red wine prevent the formation of certain proteins which create toxic plaques that can lead to death of brain cells. And so drinking red wine may lower the risk of Alzheimer's disease and other forms of dementia. There also appears to be lower rates of stroke and depression in red wine drinkers. Overall drinking red wine in moderation may be associated with better health and a longer life. 

Green olives are savory and delicious & are loaded with health benefits. Green olives are extremely rich in antioxidants which may contribute to many health benefits, such as lower cholesterol & blood pressure. Consuming green olives may also lower your risk of heart disease. And the vitamins & antioxidants in green olives may protect your bones from osteoporosis, which causes bones to become brittle & weak. Also the vitamin E in green olives may boost your immune system & contribute to healthy skin. There may also be a lower risk of many types of cancer due to the antioxidants in olives. And an association between better memory & learning abilities & a lower risk of cognitive decline & dementia has been observed with regular consumption of green olives.

It's no joke that  your dog can be your best friend. Your dog can nurture your happiness via lowering anxiety, stress & depression while decreasing feelings of loneliness. And walking your dog regularly is good exercise which is associated with lower blood pressure & prevention of heart disease. All of this bonding with your dog increases levels of dopamine in your brain which makes you feel good.And if you're nice to your dog the unconditional love you will get back will boost your feelings of self-confidence while helping you feel as if you are really needed! 

Whole eggs are extremely nutritious, with a very large amount of nutrients in comparison to calories. Eggs offer a valuable source of high quality protein along with 13 essential vitamins & minerals, & vital omega-3 fatty acids & antioxidants. The primary nutrients in eggs are in the yolks with the egg whites being mostly protein. Eating eggs in moderation can actually improve your cholesterol profile because they increase HDL (good) cholesterol which decreases the risk of heart disease. And eggs are loaded with choline which is very important for health. Low choline consumption has been associated with liver diseases, heart disease & neurological disorders. Furthermore, eggs are high in the antioxidants lutein & zeaxanthin, which can dramatically decrease the risk of macular degeneration & cataracts. Eggs are also a good choice for breakfast for weight management because they have high satiety levels which leads to greater feelings of satisfaction, not as much hunger & less of a desire to eat later in the day.

When you're feeling like a tasty healthy snack pistachios are perfect. The high content of vitamins & minerals in pistachios gives your immune system a boost. And the antioxidants in pistachios help fight free radicals which can damage cells therefore helping to decrease the risk of many types of cancer & other chronic illnesses. Pistachios are also brain healthy. The high content of B vitamins in pistachios helps fight anxiety & depression. And the nutrients in pistachios help lower stress while regulating your mood. 

Henry David Thoreau  once wrote  "All nature is doing her best each moment to make us well—she exists for no other end. Do not resist her. With the least inclination to be well we should not be sick." Getting more fresh air & exercise is a good prescription to improve your health physically, mentally, & spiritually. This is best achieved with a strong connection with nature as experienced by feeling a close relationship or an emotional attachment to nature. Spending time in nature has been associated with improved attention, less stress, improved mood, less risk of psychiatric disorders, better empathy, better physical health & improved spiritual awareness. And more doses of exposure to nature can actually help alleviate depression & anxiety. 

People have traditionally used onions for medicinal purposes. The high antioxidant content of onions lowers your risk for chronic diseases such as diabetes, heart disease & cancer. The antioxidants present in onions may also decrease bone loss & osteoporosis which is often seen with aging. Eating onions regularly may also promote heart health by helping to regulate blood pressure & lowering  your cholesterol levels. The nutrients & bioactive compounds in onions have also been associated with better cognitive functioning, protection from Alzheimer's & Parkinson's diseases, & less anxiety & depression. 

Green peas are a tasty & nutritious veggie choice to eat regularly. They are relatively low in calories & contain many vitamins, minerals & antioxidants. And the low glycemic index of peas along with the high fiber & protein content makes this popular veggie good for blood sugar control. There are also many heart healthy minerals such as calcium, magnesium & potassium in peas. The nutrients & antioxidants in peas also may contribute to a lower risk of many types of cancer & a lower risk of cognitive decline if you eat peas regularly. 

Broccoli is a delicious vegetable which is recognized for having remarkable health benefits. The high levels of antioxidants in broccoli, including vitamin C, boost immunity & may help prevent many types of cancer. And the bioactive compounds in broccoli appear to have a positive effect on the health of brain tissue therefore leading to better functioning of the brain. It also appears sulforaphane, which is a primary bioactive compound in broccoli, may help slow down the biochemical process of aging. So eating broccoli regularly can help you live a healthier & longer life with continued high functioning of your brain!   

Meditation is a natural drug free practice used to calm the mind which has been used for thousands of years. With meditation you can experience a calming of your mind with a better sense of overall well-being. There can be many health benefits with meditation including management of anxiety, stress and depression. Heart palpitations, sweaty palms, panic attacks and racing thoughts which may be associated with anxiety generally respond well to meditation.  With regular meditation negative feelings may be reduced as you become more patient and creative.  I suggest meditating at least 20 minutes daily in a quite relaxed place. If possible meditating in nice natural settings outdoors can be even more beneficial. There are many techniques to effective meditation and soft music or the sounds of nature can facilitate effective meditation. 

Green tea is high in antioxidants & may therefor lower your risk for many chronic diseases such as heart disease & cancer. The caffeine & amino acid L-theanine in green tea may impove your focus, alterness, memory & overall brain functioning. Green tea may also protect you from neurodegenerative diseases such as Alzheimer's & Parkinson's disease. Green tea may also have calming effects & help lower anxiety. And green tea may increase your longevity. I suggest drinking several cups or glasses of unsweetened green tea daily. I prefer my green tea cold but it also tastes good warm. Drinking green tea regularly can help you live a longer and healthier life.