Friday, October 21, 2011

BRIEF HISTORY OF MUSCLE TESTING

Wilhelmine Wright and Robert W. Lovett, MD,
Professor of Orthopedic Surgery at Harvard University
Medical School, were the originators of the muscle
testing system that incorporated the effect of gravity.1 , 2
Janet Merrill, PT, Director of Physical Therapeutics at
Children's Hospital and the Harvard Infantile Paralysis
Commission in Boston, an early colleague of Dr.
Lovett, stated that the tests were used first by Wright
in Lovett's office gymnasium in 1 9 1 2 . 3 The seminal
description of the tests used today was written by Wright
and published in 19121 ; this was followed by an article
by Lovett and Martin in 1 9 1 6 4 and by Wright's book
in 1 9 2 8 . 5 Miss Wright was a precursor of the physical
therapist of today, there being no educational programs
in physical therapy in her time, but she headed Lovett's
physical therapeutic clinic. Lovett credits Wright fully
in his 1917 book, Treatment of Infantile Paralysis,6 with
developing the testing for polio (see Sidebar). In
Lovett's 1917 book, muscles were tested using a
resistance-gravity system and graded on a scale of 0 to
6. Another early numerical scale in muscle testing was
described by Charles L. Lowman, M.D., founder and
medical director of Orthopedic Hospital, Los Angeles.7
Lowman's system ( 1 9 2 7 ) covered the effects of gravity
and the full range of movement on all joints and was
particularly helpful for assessing extreme weakness.
Lowman further described muscle testing procedures in
the Physiotherapy Review in 1940.8
H.S. Stewart, a physician, published a description
of muscle testing in 1925 that was very brief and was
not anatomically or procedurally consistent with what
is done today.9 His descriptions included a resistance based
grading system not substantially different from
that in use today: maximal resistance for a normal
muscle, completion of the motion against gravity
with no other resistance for a grade of Fair, and so
forth. At about the time of Lowman's book, Arthur
Legg, MD, and Janet Merrill, P.T., wrote a valuable small book on poliomyelitis in 1932. This book,
which offered a comprehensive system of muscle testing,
was used extensively in physical therapy educational
programs during the early 1940s; muscles were
graded on a scale of 0 to 5, and a plus or minus designation
was added to all grades except 1 and 0 . 1 0
Henry and Florence Kendall were among the earliest
clinicians to organize muscle testing and support such
testing with sound and documented kinesiologic
procedures in the way they are used today. Their earliest
published documents on comprehensive manual
muscle testing became available in 1936 and
1 9 3 8 . 1 1 , 1 2 The 1938 monograph on muscle testing
was published and distributed to all Army hospitals
in the United States by the U.S. Public Health
Service. Another early contribution came from Signe
Brunnstrom and Marjorie Dennen in 1931; their syllabus
described a system of grading movement rather than individual muscles, as a modification of Lovett's
work with gravity and resistance.1 3
In this same time period, Elizabeth Kenny came
to the United States from Australia, where she had
unique experiences treating polio victims in the
Australian back country. Kenny made no contributions
to muscle testing, and in her own book and
speeches she was clearly against such an evaluative
procedure, which she deemed to be harmful.1 4 Her
one contribution was to heighten the awareness of
organized medicine to the dangers of prolonged and
injudicious immobilization of the polio patient,
something that physical therapists in this country had
been saying for some time but were not widely
heeded at the time.1 2 , 1 3 , 1 5 , 1 6 Kenny also advocated the
early use of "hot fomentations" (hot packs) in the
acute phase of the disease.1 4 In fact, Kenny vociferously
maintained that poliomyelitis was not a central
nervous system disease resulting in flaccid paresis or
paralysis, but rather "mental alienation" of muscles
from the brain.1 5 , 1 6 In her system "deformities never
occurred,"1 4 but neither did she ever present data on
muscular strength or imbalance in her patients at any
point in the course of their disease.1 5 , 1 6
The first comprehensive text on muscle testing still
in print (which went through five editions) was written
by Lucille Daniels, PT, MA, Marian Williams, PT, PhD,
and Catherine Worthingham, PT, PhD, and was
published in 1 9 4 6 . 1 7 These three authors prepared a
comprehensive handbook on the subject of manual testing procedures that was concise and easy to use.
It remains one of the most used texts the world over
and is the predecessor of the sixth, seventh, and this
eighth edition of Daniels and Worthingham's Muscle
Testing.
The Kendalls (together and then Florence alone
after Henry's death in 1979) developed and published
work on muscle testing and related subjects
for more than six decades, certainly one of the more
remarkable sagas in physical therapy or even medical
history.1 8 - 2 0 Their first edition of Muscles: Testing
and Function appeared in 1949.1 8 Earlier, the
Kendalls had developed a percentage system ranging
from 0 to 100 to express muscle grades as a reflection
of normal; they then reduced the emphasis on
this scale, only to return to it in the latest edition
( 1 9 9 3 ) , in which Florence again advocated the 0 to
10 scale.2 0 The contributions of the Kendalls, however,
should not be considered as limited to grading
scales. Their integration of muscle function with posture
and pain in two separate b o o k s 1 8 , 1 9 and then in one
book2 0 is a unique and extremely valuable contribution
to the clinical science of physical therapy.
Muscle testing procedures used in national field
trials that examined the use of gamma globulin in the
prevention of paralytic poliomyelitis were described by
Carmella Gonnella, Georgianna Harmon, and Miriam
Jacobs, all physical therapists.2 1 The later field trials
for the Salk vaccine also used muscle testing procedures.
2 2 The epidemiology teams at the Centers for
Disease Control were charged with assessing the validity
and reliability of the vaccine. Because there was
no other method of accurately measuring the presence
or absence of muscular weakness, manual muscle testing
techniques were used.
A group from the D.T Watson School of
Physiatrics near Pittsburgh, which included Jesse
Wright, MD, Mary Elizabeth Kolb, PT, and Miriam
Jacobs, PT, PhD, devised a test procedure that
eventually was used in the field trials. The test was
an abridged version of the complete test procedure, but
it did test key muscles in each functional group
and body part. The test used numerical values that were
assigned grades, and each muscle or muscle group also
had an arbitrary assigned factor that corresponded (as
closely as possible) to the bulk of the tissue. The
bulk factor multiplied by the test grade resulted in an
"index of involvement" expressed as a ratio.
Before the trials, Kolb and Jacobs were sent
to Atlanta to train physicians to conduct the
muscle tests, but it was decided that experienced
physical therapists would be preferable to maintain
the reliability of the test scores.2 3 Lucy Blair,
then the Poliomyelitis Consultant in the American
Physical Therapy Association, was asked by Catherine
Worthingham of the National Foundation for
Infantile Paralysis to assemble a team of experienced
physical therapists to conduct the muscle tests for the
field trials. Kolb and Jacobs trained a group of 67 therapists in the use of the abridged muscle test.2 3 A
partial list of participants was appended to the
Lilienfeld paper in the Physical Therapy Review in
1 9 5 4 . 2 2 This approach and the evaluations by the
physical therapists of the presence or absence of
weakness and paralysis in the field trial samples eventually
resulted in resounding approval of the Salk
vaccine.
Since the polio vaccine field trials, sporadic research
in manual muscle testing has occurred as well
as continued challenges of its worth as a valid clinical
assessment tool. Iddings and colleagues noted that
intertester reliability among practitioners varied by
about 4 percent, which compares favorably with the
3 percent variation among the carefully trained therapists
who participated in the vaccine field trials.2 4
There is growing interest in establishing norms of
muscular strength and function. Early efforts in this
direction were begun by Willis Beasley2 5 (although
his earliest work was presented only at scientific
meetings) and continued by Marian Williams2 6 and
Helen J. Hislop,2 7 , 2 8 which set the stage for objective
measures by Bohannon2 9 and others. The literature
on objective measurement increases yearly—an effort
that is long overdue. The data from these studies
must be applied to manual testing so that correlations
between instrumented muscle assessment and
manual assessment can ensue.
In the meantime, until instrumented methods
become affordable for every clinic, manual techniques
of muscle testing will remain in use. The skill
of manual muscle testing is a critical clinical tool that
every physical therapist must not only learn but also
master. A physical therapist who aspires to recognition
as a master clinician will not achieve that
status without acquiring exquisite skills in manual
muscle testing and precise assessment of muscle
performance.


In the spring of 1 9 0 7 Dr. Robert W. Lovett
placed me in charge of the gymnasium which he
and Dr. James S. Stone maintained for the use
of their orthopedic patients. A fairly large percentage of
these patients had muscles weakened by infantile paralysis,
and it was my task to exercise these weakened muscles. In
order to do that I necessarily had to know, in the case of
each muscle, what movements would bring about contraction;
but who could tell me that? Gray ("Anatomy")
gave outward rotation of the thigh as an action of the adductor
group; but when I asked a patient lying on his
back to rotate his thighs inward, the adductors contracted
strongly. Which was right? Nature or Gray? Could it be
possible both were right?
Again, all anatomists since Duchenne were agreed that
the lumbricales flexed the proximal joints of the fingers
and extended the other two. This being the case, was it
to be assumed that the lumbricales worked when all three
joints of the fingers were flexed and likewise when all
three joints were extended? How could one test the
strength of the lumbricales, and how could one best exercise
them when weak? It was this sort of question to
which I found no immediate answer. . . .
The large numbers of paralyzed patients examined in
the clinics gave me the opportunity to observe endless
combinations of paralyzed and normal muscles—one
muscle left normal when all others of its group were
gone, or one muscle of a group paralyzed when all others
retained normal power, etc. I watched with the patience
of a cat before a mouse-hole; and now and then, perhaps
once in a year or once in two years, an explanation of
one of my puzzles would show its head cautiously and I
would pounce upon it in joyous excitement. . . .
I happened upon a small book . . . by Beevor
("Croonian Lectures on Muscular Movements") . . .
and I tried to do for the lower extremity what Beevor
had so ably done for the upper. Later I decided to complete
my work by testing the movements of the upper extremity
also in the hope that I might throw a little more
light on some problems that Beevor had not satisfactorily
solved.
Beevor's method of investigation, which he called
"physiological or natural method," was that in which "a
living person is told to perform a definite movement, and
it is then observed which muscles take part in this movement."
The advantages of this method over the anatomical
one of pulling muscles in a dead body or strings attached
on a skeleton and observing the resulting movement, and
over the electrical one of faradizing the muscle under examination,
are that it tells us, not "what a muscle may
do," but "what a muscle does do." . . .
My thanks are due to Dr. Lovett who had the generosity
of mind to encourage original thinking by his subordinates.
. . .
WILHELMINE WRIGHT
PREFACE ( 1 9 2 7 ) TO MUSCLE FUNCTION. NEW YORK: PAUL
HOEBER, 1 9 2 8

The material . . . for this subject has been furnished
by my senior assistant in private practice,
Miss Wilhelmine G. Wright, who has for some
years devoted practically her whole time to this department
of physical therapeutics and who has already published
an article on the subject. I am greatly indebted to
her for formulating for me the exercises and tests. . . .
ROBERT W. LOVETT, MD
PREFACE TO TREATMENT OF INFANTILE PARALYSIS.
PHILADELPHIA: BLAKISTON'S, 1 9 1 7



(thanks to  Daniels and Worthingham's
MUSCLE
TESTING
Techniques of Manual Examination)




Monday, October 10, 2011

Dr Kenneth Cooper (Father of Aerobics)

About Cooper


What’s in a name?  In the case of health and wellness, everything. 

That name is Cooper.

Kenneth H. Cooper, M.D., M.P.H., pioneered the concept of preventive medicine and continues to be an international authority on how to live a healthy lifestyle. For anyone who has seen him in action, at age 80, he is a living, breathing example of what consistent exercise, proper nutrition, proper supplementation, maintaining a healthy weight and stress management can do for a person. He preaches these pillars as ways to achieve the best quality and quantity of life possible… and he’s experiencing both.

And no doubt you’ve heard the word “aerobics” before—a term coined by Dr. Cooper. He invented the revolutionary fitness concept and introduced it to the world through his 1968 bestseller Aerobics. Dr. Cooper has seen aerobics’ highs and lows for 41 years—from influencing professional athletics to being confused for dance fads. It’s been lauded and loved, misunderstood and (let’s face it) misspelled, too.

But Dr. Cooper, the “father of aerobics,” has persevered through it all. He has lived his life to help improve the lives of others. And he chose to concentrate his world-reaching efforts in the heart of North Dallas at the renowned Cooper Aerobics Center.  

Cooper Aerobics Center in Dallas is an international leader in health and wellness research, education, products and services—all designed to help people achieve optimum health and fitness at every stage of life. Founded in 1970, Dr. Cooper had the foresight to start The Cooper Institute first to base all on his work on research and establish scientific legitimacy from "faddism."

Today, the 30-acre Cooper Aerobics Center is home to The Cooper Institute 501(c)(3) and seven integrated companies. A second location—Cooper Aerobics Center at Craig Ranch—opened in 2006 in McKinney, Texas.

Dr. Cooper is not alone in his quest to help individuals and company executives and employees live healthier, happier lives.  He is joined by his son, Tyler C. Cooper, M.D., M.P.H., and more than 550 employees committed to delivering the highest level of caring, compassionate customer service.

We invite you to "Get Cooperized!” for a better life.

Wednesday, October 5, 2011

Dates (phoenix dactylifera)

Dates (phoenix dactylifera) are small dark brown oval shaped fruits with a hard inner seed, though they are often sold pitted.

 
3
Health Benefits of Dates:
  • Increased Immune Function
  • Reduced Risk of Colon Cancer
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Osteoporosis Protection
  • Stroke Prevention
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Due to the tannin content in dates they have been used to treat intestinal troubles. They have also been used as a syrup to treat sore throat. *Some of these health benefits are due to the nutrients highly concentrated in Dates, and may not necessarily be related to Dates.
Natural vitmains, minerals, and nutrients found in Dates: Carbohydrates | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Calcium | Dietary Fiber | Phosphorus | Manganese | Iron | Potassium | Zinc |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Dates Deglet Noor
Serving Size 100g
Calories 282
% Daily Value*
Total Fat 0.39g1%
    Saturated Fat 0.032g0%
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 75.03g25%
    Dietary Fiber 8g32%
    Sugar 63.35g~
Protein 2.45g~
Vitamin A0%Vitamin C1%
Calcium4%Iron6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 10IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 6μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 0.4mg1%
Vitamin E 0.05mg0%
Vitamin K 2.7μg3%
Vitamin B12 0μg0%
Thiamin 0.052mg3%
Riboflavin 0.066mg4%
Niacin 1.274mg6%
Pantothenic acid 0.589mg6%
Vitamin B6 0.165mg8%
Folate 19μg5%
    Folic Acid 0μg~
    Food Folate 19μg~
    Dietary Folate Equivalents 19μg~
Choline 6.3mg~
Lycopene 0μg~
Lutein+zeazanthin 75μg~
Minerals  %DV
Calcium 39mg4%
Iron 1.02mg6%
Magnesium 43mg11%
Phosphorus 62mg6%
Sodium 2mg0%
Potassium 656mg19%
Zinc 0.29mg2%
Copper 0.206mg10%
Manganese 0.262mg13%
Selenium 3μg4%
Water 20.53g~
Ash 1.6g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
14.1%
Percent Water Composition 20.53%
Protein to Carb Ratio (g/g) 0.03g
How to choose Dates: Dates should look soft and moist, try to avoid dates which look like they have dried out and have white discolorations.
Climate and origin: Dates originated in the Persian Gulf and grow best in dry, hot, tropical climates.
Taste: Dates have a very sweet, almost caramel, flavor. As they are often sold dried, dates have a sticky and chewy texture.
Substitutes with more vitamins: Apricots
Miscellaneous information: Date trees can be tapped for a sweet sap that can be made into molasses or alcohol.

Papaya (Carica papaya)

Papaya (Carica papaya) aka:lechoza, mamão, penpe, papol, fruta bomba, and pawpaw (though not to be confused with the american pawpaw) is a fibrous orange fruit with a green to yellow leather-like skin, and a center full of fibers and little black seeds.





Health Benefits of Papaya:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Papaya contains papain which is a pain killer and known to aid in digestion. Papaya is often used to treat stomach ache. *Some of these health benefits are due to the nutrients highly concentrated in Papaya, and may not necessarily be related to Papaya.
Natural vitmains, minerals, and nutrients found in Papaya: Vitamin A | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Dietary Fiber | Potassium |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Papayas Raw
Serving Size 100g
Calories 39
% Daily Value*
Total Fat 0.14g0%
    Saturated Fat 0.043g0%
Cholesterol 0mg0%
Sodium 3mg0%
Total Carbohydrate 9.81g3%
    Dietary Fiber 1.8g7%
    Sugar 5.9g~
Protein 0.61g~
Vitamin A22%Vitamin C103%
Calcium2%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 1094IU22%
    Retinol equivalents 55μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 276μg~
    Beta-cryptoxanthin 761μg~
Vitamin C 61.8mg103%
Vitamin E 0.73mg2%
Vitamin K 2.6μg3%
Vitamin B12 0μg0%
Thiamin 0.027mg2%
Riboflavin 0.032mg2%
Niacin 0.338mg2%
Pantothenic acid 0.218mg2%
Vitamin B6 0.019mg1%
Folate 38μg10%
    Folic Acid 0μg~
    Food Folate 38μg~
    Dietary Folate Equivalents 38μg~
Choline 6.1mg~
Lycopene 0μg~
Lutein+zeazanthin 75μg~
Minerals  %DV
Calcium 24mg2%
Iron 0.1mg1%
Magnesium 10mg3%
Phosphorus 5mg1%
Sodium 3mg0%
Potassium 257mg7%
Zinc 0.07mg0%
Copper 0.016mg1%
Manganese 0.011mg1%
Selenium 0.6μg1%
Water 88.83g~
Ash 0.61g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
1.95%
Percent Water Composition 88.83%
Protein to Carb Ratio (g/g) 0.06g
How to choose Papaya: Look for brightly colored papayas that yield softly to the touch. Avoid papayas that are mushy, or have discolorations.
Climate and origin: Papayas originated in Central and South America but have spread to most any place with a tropical climate.
Taste: A papaya's taste and texture will vary widely based on when it was picked and how ripe it is when you eat it. Properly ripened, a papaya will be very sweet and almost mushy. Most people discard papaya seeds, though dried seeds have been used as a substitute for black pepper.
Miscellaneous information: Due to papain, papaya has long been used as a meat tenderizer in South America. The papain is also made into a gel like paste and used to treat cuts or skin irritation. Papayas are used in Asia as a contraceptive and in South America they are renowned for being an aphrodisiac.

Guavas (Myrtaceae)

Guavas (Myrtaceae) are round fruits with a thin bumpy outer skin and creamy inner pulp that is packed with seeds.

 


Health Benefits of Guavas:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • *Some of these health benefits are due to the nutrients highly concentrated in Guavas, and may not necessarily be related to Guavas.
Natural vitmains, minerals, and nutrients found in Guavas: Vitamin A | Lycopene | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Dietary Fiber | Magnesium | Manganese | Potassium | Copper |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Guavas Common Raw
Serving Size 100g
Calories 68
% Daily Value*
Total Fat 0.95g1%
    Saturated Fat 0.272g1%
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 14.32g5%
    Dietary Fiber 5.4g22%
    Sugar 8.92g~
Protein 2.55g~
Vitamin A12%Vitamin C381%
Calcium2%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 624IU12%
    Retinol equivalents 31μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 374μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 228.3mg381%
Vitamin E 0.73mg2%
Vitamin K 2.6μg3%
Vitamin B12 0μg0%
Thiamin 0.067mg4%
Riboflavin 0.04mg2%
Niacin 1.084mg5%
Pantothenic acid 0.451mg5%
Vitamin B6 0.11mg6%
Folate 49μg12%
    Folic Acid 0μg~
    Food Folate 49μg~
    Dietary Folate Equivalents 49μg~
Choline 7.6mg~
Lycopene 5204μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 18mg2%
Iron 0.26mg1%
Magnesium 22mg6%
Phosphorus 40mg4%
Sodium 2mg0%
Potassium 417mg12%
Zinc 0.23mg2%
Copper 0.23mg12%
Manganese 0.15mg8%
Selenium 0.6μg1%
Water 80.8g~
Ash 1.39g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
3.4%
Percent Water Composition 80.8%
Protein to Carb Ratio (g/g) 0.18g
How to choose Guavas: The most important thing to consider when choosing a guava is the smell. Find a guava that smells sweet and it will taste good. Some discolorations on the skin are OK, just avoid any fruits with obvious damage or rotting. A guava will yield when mild pressure is applied and this is a sign that the guava is ripe and ready to eat.
Climate and origin: Guavas originated in tropical portions of Central and South America, and are now widely cultivated in tropical climates all over the world. (zones 8-10 in the U.S.) Guava is a hearty plant and can be grown under green houses in colder climates.
Taste: Guava has a fragrant sweet taste and a mushy texture.
Miscellaneous information: The amount of vitamin C in guavas varies by type. Notably, a Strawberry Guava contains less than a quarter of the vitamin C found in a Common Guava.


Nutritional Values of foods.



Asparagus

Asparagus

  • Asparagus is high in glutathione, an important anticarcinogen
  • It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
  • Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
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Avocado

Avocado

  • Avocados are rich in monounsaturated fat, which is easily burned for energy.
  • An avocado has more than twice as much potassium as a banana.
  • For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.
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bananas

Bananas

  • You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
  • Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
  • Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
  • Green-tipped bananas are better for your health than over-ripe bananas.
  • On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.
Beet Greens/Root

Beet Greens/Root

  • Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
  • They also contain vitamins A, B-complex and C
  • Beet roots are high in carbohydrate levels and should therefore be used sparingly
     
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Broccoli

Broccoli

  • Broccoli contains twice the vitamin C of an orange
  • It has almost as much calcium as whole milk--and the calcium is better absorbed
  • It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
  • Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
  • It also has antioxidant properties
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Celery

Celery

  • Celery is the best vegetable source of naturally occurring sodium.
  • It is high in potassium.
  • The high water content in celery makes it ideal for vegetable juicing.
  • As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
     
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Cilantro

Cilantro

  • Cilantro may be useful to treat urinary tract infections
  • Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
  • They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
  • Cilantro is a member of the carrot family
     
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Chicory

Chicory

  • Chicory contains insulin, which helps diabetics regulate their blood sugar levels
  • Chicory is closely related to lettuce and dandelion but is a member of the sunflower family
  • It may be cleansing to the liver and gallbladder
  • Chicory is beneficial for digestion, the circulatory system and the blood
  • Chicory leaves are a good source of calcium, vitamin A and potassium

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Chinese Cabbage

Chinese Cabbage

  • Chinese cabbage has anti-inflammatory properties
  • It is an excellent source of folic acid
  • Chinese cabbage is low in calories and low in sodium
  • It is also high in vitamin A and a good source of potassium
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Dandelion Greens

Dandelion Greens

  • Dandelion is beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes
  • It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne
  • Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating
  • Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and vitamin C
  • They also contain calcium and potassium
  • Dandelion root contains inulin, which lowers blood sugar in diabetics

Fennel

Fennel

  • Fennel contains the antioxidant flavonoid quercetin
  • This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
  • Fennel can be useful for indigestion and spasms of the digestive tract
  • It also helps expel phlegm from the lungs
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Green Beans

Green Beans

  • Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
  • Green beans are diuretic and may be used to treat diabetes
  • A fresh bean should snap crisply and feels velvety to the touch






Jicama

Jicama

  • Jicama is low in sodium and high in potassium
  • It has a slightly sweet flesh that's on the order of water chestnuts, but crunchier
  • Due to their high carbohydrate content, they should be used sparingly





Kale

Kale

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
  • It also contains indole-3-carbinol, which may protect against colon cancer
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll




Kohlrabi

Kohlrabi

  • Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and potassium
  • It is also high in fiber
  • Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and diabetes
  • It can also be effective against edema, candida and viral conditions




Mustard Greens

Mustard Greens

  • Mustard greens are an excellent anticancer vegetable
  • They may also be beneficial for colds, arthritis or depression
  • While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content




Onions

Onions

  • Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
  • Sulfur compounds in onions help to detoxify the body.
  • Onions aid in cellular repair.
  • Onions are a rich source of quercetin, a potent antioxidant.
  • To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.




Parsley

Parsley

  • Parsley is useful as a digestive aid
  • It helps to purify the blood and stimulate the bowels
  • Parsley is an anticarcinogen
  • It contains three times as much vitamin C as oranges, and twice as much iron as spinach
  • Parsley contains vitamin A and is a good source of copper and manganese
  • For a natural breath freshener, try a sprig of parsley!

Peanut Butter

Peanut Butter

  • When buying peanut butter, only buy organic varieties.
  • Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a potent carcinogenic mold.
  • To increase the protein in peanut butter (peanuts have about the same amount of protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarians.




Peanuts

Peanuts

  • Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
  • They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been found to have disproportionately high rates of cancer.
  • Peanuts are high in fungus and, often, pesticides.
    They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio.
  • The peanut is actually a legume, not a nut (which is why they are often roasted).
  • Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
  • Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.

Pumpkin Seeds

Pumpkin Seeds

  • Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
  • They also contain fatty acids that kill parasites.
  • Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
  • For maximum nutritional benefits, seeds should be eaten raw.
  • Roasted seeds contain damaged fat that can lead to plaque in the arteries.




Radishes

Radishes

  • Radishes have antibacterial and anti-fungal properties
  • They are a member of the cabbage family
  • Radishes contain vitamin C, potassium and other trace minerals
  • Grown in Egypt since at least 2780 B.C., radishes were originally black






Sweet Potato

Sweet Potato

  • Sweet potatoes are an excellent source of carotenoid antioxidants
  • They contain calcium, are high in vitamins A and C and contain thiamine
  • Be careful: eating too many may cause abdominal swelling and indigestion
  • Sweet potatoes are also high in sugar and therefore should be used sparingly
  • Sweet potatoes are not related to the potato nor the yam--they are actually a member of the morning glory family



Tomatoes

Tomatoes

  • Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
  • Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the jelly-like substance that surrounds the seeds)
  • They also contain vitamin A and B-complex vitamins, potassium and phosphorus
  • A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato




Zucchini (Summer Squash)

Zucchini (Summer Squash)

  • Zucchini and other summer squash varieties contain vitamins A and C
  • They also contain potassium and calcium
  • The flavor of zucchini is best when it is less than six inches long
  • Zucchinis can grow as large as baseball bats but have little flavor when they reach this size