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Sprinkling mustard powder onto cooked broccoli can increase the benefits and reduce the loss of vital nutrients that are lost during cooking

2 kiwis an hour before bed has been proven to significantly improve sleep onset, duration, and efficiency + improved bowel function

Dried fruit manufacturers will pump their fruits with sugars to increase their weight at sale, similarly to how poultry producers pump their chickens with salt water to increase weight.

Best to dehydrate your own fruits. Idea: mango slices sprinkled with chia added to dehydrator

Goji berries: expensive in shit health stores but super cheap in Asian foods stores under the name of “Lycium berries” and they’re cheaper than raisins.

Icecream:

- whip up frozen fruit in a blender
- simplest: brown, peeled frozen bananas. Transform into a fluffy delicious dessert.

- chocolate: blend dark sweet cherries/strawberries, tbsp cocoa powder, pitted dates, splash of milk of your choice, capful of vanilla extract, can add almond butter for nut servings

“Only fructose from added sugars appear to be associated with decline in liver function, high blood pressure, and weight gain. How could the fructose in sugar be bad but the same fructose in fruit be harmless? In nature, fructose comes prepackaged with fiber, antioxidants, and phytonutrients that appear to nullify adverse fructose effects.”

Lentils are easy to add to spaghetti sauce without altering the flavor too much

Canned beans are equally nutritious to cooked dried beans but have about 100% more sodium. Rinsing can get rid of about 50% of the sodium but also removes some nutrition.

Using dried beans is cheaper, but only about 20 cents per serving. Lentils cook quickly and don’t need to be pre-soaked.

Sprouted lentils: super nutritious and easy to make

The lentil effect: the ability of lentil consumption to blunt the blood sugar spike of foods consumed hours later

- so rich in prebiotics, create a feast for your friendly flora, relaxes your stomach and slows the rate that sugars are absorbed into your system

Lens: lentil in Latin

Camera lens were named after the bean, because of the shape

Meat alternatives like Chikn patties are a step up from meat for nutritional value, but not as good as just eating straight up Whole Foods. It’s considered a yellow light food/way to move away from standard American diet/indulge