Our materials will assists you for improving his knowledge in all areas.

Benefits of Lemon Lemon being a citrus fruit, fights against infection

S. No	Benefit Name
1	It is an antioxidant which deactivates the free radicals.
2	Prevent many dangerous like stroke cardiovascular disease and cancers.
3	It is anti-carcinogenic lower the rates of colon, Prostate and breast cancer.
4	It lowers blood pressure and increase the levels of HDL (Good cholesterol)
5	It gives a glow to the skin
6	It is used to cleans digestive system and purify liver.
7	It is used to Purify  Blood.
8	It Boosts immune System
9	It Hydrates Lymph System
10	Can be used for weight loss
11	Balances of PH levels in the bosy

More Reason to Eat Fruit We can use each fruit for a different purpose.

S. No	Benefit Name
Apples	help your body develop resistance against infections
Oranges	help maintain great skin and vision
Strawberries	can potentially fight against cancer and aging
Bananas	are great for athletes because they give you energy
Cherries	help calm your nervous system
Grapes	relax your blood vessels
Pineapples	Help Fight arthritis
Blueberries	protect your heart
Mangos	protect against several kinds of cancer
Peaches	are rich in potassium fluoride, and iron
Kiwis	increases bone mass
Watermelon	helps control your heart rate

THE MEDITERRANEAN DIET

S. No	Benefit Name
1	Eat to Fruits and Vegetables
2	Switch to whole grains at least half of your grains
3	Eat more legume like peas lentils beans
4	Snack on nuts like  almonds, cashew, pistachios, walnuts
5	Replace butter with olive oil or canola oil
6	Control your saturated fat intake eat to limits red meat
7	Eat Fish and poultry least twice a week
8	Decrease your sugar have less than one sweetened drink a day
9	Decrease your sedum intake
10	Drinking purple grape juice

Benefits of Running

S. No	Benefit Name
1	Improve Blood Pressure
2	Strong Immune System
3	Reduce Risk of Heart Disease
4	Increased Muscle Strength
5	Strengthens Lungs
6	Overall mental health
7	Increase Bone Density
8	Weight loss

Ways to Boost your Energy

S. No	Benefit Name
1	Get More Light
2	Get Healthy Snack
3	Meet with friends
4	Go for a walk
5	Take a Shower
6	Drink more water
7	Do some Exercise
8	Feel Free to Laugh
9	Eat more Fish

5 Steps For Healthy Skin

1	CLEANSE	In the most important step Don’t forget do it twice per day and use an appropriate cleanser for your typ
2	EXFOLIATE	Without exfoliating your face get a dull and dry look. Exfoliation helps to remove dead cells, renew your skin and reduce large pores and breakouts twice a  week
3	HYDRATE	Moisturizing mattered no need to report it again and again use cream or serum and don’t forget to drink pure water
4	Use SPF	Sunscreen protection has a great meaning for you skin health SPF protects your skin from early aging wrinkles, pigmentation and reduces chances to get skin cancer
5	SLEEPWELL	The lack of Sleep can cause such unpleasan things like dermatitis and eczema. Also it makes your skin dull and flaccid taking away natural glow. Sleep 7-8 hours and never forget to remove your make up.

Yoga Poses to Relieve lower back Pain

Forward	Cat	Child
Pigeon	Downward-Facing Dog	Upward – Facing Dog

What to do if you have acne

Use Cucumber mask to reduce inflammation	Masks with honey mentol will help to keep your skin clean
Use Special cheam on gel if you have oily skin	Lemon mask makes skin dry and reduces inflammation
Eat a lot of fruits and Vegetables	Start your morning with a glass  of water. It cleans your body
Do not eat fat and unhealthy food

EAT COLORS FOR YOUR HEALTH Green Chlorophyll                                                         Digestive health                                                                                                 Eye protection                                                                                        Healthy bone                                                                                                   Prevent wrinkles                                                                                        Preventing cancer Wash your Hands

Use soap	Rub palm to palm
Back of Hands	Rub fingernails
Fingers interlaced	Base of thumps
Rub wrists	Rinse Hands
Dry Hands	Hands are clean

What is best clay for me?

White clay (Kaolin) ·         ·         ·         ·	Moroccan Red clay ·         ·         ·         ·         ·
Blue Cambrian clay ·         ·         ·         ·         ·	Black Australian Clay ·         ·         ·         ·         ·
Green French clay ·         ·         ·         ·         ·	Yellow clay ·         ·         ·         ·         ·

Health Benefits of Raw Honey

Antibacterial	Antioxidant
Anti-cancer	Energy booster
Digestive Aid	Immune support
Lowe Cholesterol Level	Skin Health

Health benefits of Cucumbers

Anti –Cancer	Healthy skin
Relieves joints pain	Digestion promotion
Diabetes management	Weight loss
Reduces cholesterol	Blood Regulation

Naturally cleanse your body

Meditate	Exercise for at least 20 min each day
Cut Alcohol, caffeine, Sugar  and cigarettes Refined Sugar	Reduce your consumption of Forming foods ditch the diary peanuts, Sodas, porks, shellfish, beef  & vinegar

Eat Colors for your Health Yellow & Orange Lutein & Beta Carotene                   Eye Protection                                                                                        Healthy Joints                                                                                        Preventing Cancer                                                                                        Low Cholesterol                                                                                        Immune System Health Benefits of Exercise Energy boosts Brain Power                                                                   Be more relaxed As Muscle Stress reduce                                                                     Improves Blood Pressure Boosts Endorphin                                                                               Limits Sickness Be  more Social EAT COLORS FOR YOUR HEALTH Red Lycopene                                                                         Healthy Blood vessel  Betacycin                                                                                Alzheimer’s disease Prevention                                                                                                 Healthy heart                                                                                                 Prostate Cancer Protection                                                                                                 Skin Protection Flu symptoms

Sore throat	Pain in muscles	Cough
Rhinitis	Fever	Headche

Prevention Warm water       Rinse hand          Eat Vitamin C         Protection mask        Exercise           Enough Rest Eat Colors for your Health

Blue & Purple Anthocyanin	Healthy blood Vessel
	Healthy  Heart
	Prevent Food Poisoning
	Activation of Cells
	Healthy Hair

How to Calm a Crying Baby Feed the baby if they’re hungry                                    Put a child to bed if they’re tired Basic needs May be your child is in pain

Burp the baby if they’re having gas pain	Uncomfortable clothes can lead to irritation	Teething Giving your baby something to chew on may ease the pain
Massage	Shushing	Rocking
Add or remove a layer	Singing
Walking	Check her diaper	Change the scenery

Keep Bones Healty

Consume  healthy fats.	Diversify calcium intake	Cut back on refined sugar
Do weight-bearing exercise	Get daily vitamin D from the sun	Avoid heavy drinking and smoking

Hair Loss Symptoms <

Female Pattern Hair Loss is characterized by thinning hair on the Mid-Frontal area of the scalp		Male pattern Hair loss results in Hair loosening on the top and front of the head
Top signs of Hair Loss Water parting                                                                                                            Thinning crown Excess Hair loss while brushing or washing hair
1 in 4 women suffer from hair loss	Is normal average number of hair follicles people lose daily		Male Hair loss rate by age

Eat Colors for your health

White & Brown Xanthone Synaptic Acid Allicin	Healthy Heart
	Protection of Stomach
	Healthy gut
	Lowe Cholesterol
	Immune Systm

Treating Depression

Effects	Heart Disease and cancer
	Stroke
	Heart Attack
	Exercise enhances the action of Endorphins
Exercise Regular exercise can improve mood in people with mild to moderate depression and also help treat severe depression
Protects against Heart disease and cance
Lowers blood pressure
Boost Self gives you energy

Anti Aging Foods

Blue berry	Fig
Broccoli	Almond
Fish	Banana
Avocado

Migraine Symptoms <

Intolerance of light and sound		Nausea	Fatigue
Visual Impairment	Long term Headache	Pain during exercise	Drowsiness

Reasons

Hereditary Predisposition	Stress	Hormonal disruption	Atmosphere Pressure
Lack of Sleep	Alcohol	Travel	Skipping meals

The Top 10 Exercise myths

Cardio machine is counting the calories you’re burning	Heart rate will monitor how hard you’re working	Your weight is the end all be all
You can spot reduce for tight muscles	You can eat what ever	Low intensity exercise burns more fat
Chug protein shake after workout	Cardio is the only way  to lose weight	Workout with an empty stomach to burn fat
Drinking ice cold water burns fat

                                                                                       Health Benefits of Pumpkin Seeds can help you heart                                               keep eyesight sharp Aid Weight loss                                                 Protection the skin Can help after a hard workout                                 Reduce cancer risk Sun burn how to treat

Use Aloevera	Take Cold Shower	Drink more water
Apply Sunscreen	Take Analgesic	Use Cream

Health Benefits of Tomato

Good source of antioxidants	Aids in digestion
Prevents urinary tract infections	Improve vision
Reduces cholesterol & protect heart	Prevents gallstones
Reduces oxidative stress of type 2 diabetes	Lowers hypertension

Benefits of Rosemary

Antioxidants	Promotes Digestive system	Anti cancer
Anti-Inflammatory	Improves memory	Aroma Therapy

Home Dental Care Tips for Kids

Flossing	Brushing	Fabric
Gargie	Eat Fruits	Avoid Sweets

Protein Shake Protein Shake is the best product for muscle growth

Milk	Orange	Eggs
Honey		Olive Oil

Mix the ingredients in  blender for 1 minute Protein shakes are best taken 40 minutes before training or within 30 minutes after training Health Benefits of Banana

Hangover	Constipation	Helps with ulcer	Helps with to Quit smoking
Prevents Anemia			Anti-Cancer
Anti Wrinkle	Reduce Itchy Mosquito bites	Teeth whitening	Power the Brain

6 Don’ts to avoid Back pain Info graphic

Don’t sit too straight for long periods	Don’t be too thin you’re likely to get broken bones	Don’t eat too much extra pounds will put stress on your back
Don’t smoke it might reduce blood supply to the spine	Don’t lift heavy things that could hurt your Spine

Benefits of Olives Anti-inflammatory Antioxidants                                                Cardiovascular Support Healthy Skin and Hair Anti Cancer Promotes                                          Digestive Systems 4 Simple step to wellness

Healthy Diet	Regular Exercise	Relaxation	Plenty of Rest
Nutritious Food	Improve Alertness and Creativity	Music or Read the Book before bed to help promote restful, sleep	Proper sleep will help you stay attentive and active
Don’t Skip Breakfast	Improves your physical and mental well-being	Avoid using Alcohol to relax especially before bed	A lack of Sleep will cause you to have to work harder  to get daily tasks done
Avoid Excessive amounts of caffeine	Keeps you active and Social	Laughing decreases pain promotes muscle relaxation and can reduce anxiety	A continued lack Sleep can lead to mood changes anxiety and lowered resistance to illness
Keep your body Energized	Elevates your mood reduces stress increase energy and raises your endorphin levels	Quality relaxation help you disconnect from your problem and differs a sense of competence	Adequate sleep allows you to physical and physical stressors of daily life

10 Fat burning Foods

Yogurt	Grapefruit	Brown riced
Soya bean	Nuts	Cayenne pepper
Salmon	Green tea	Coconut oil
Coffee

Why should you eat Peanut                                         

Prevent Cancer	Prevents Gall Stones	Reduce Blood pressure	Reduce Risk of heart Disease
Remove Radicals	Reduce Risk of  Stroke	Decrease bad Cholestral

Benefit of Carrot Prevents Heat Disease Prevents Stroke                                                                           Anti Aging Anti Cancer                                                                             Improve Vision Healthy Skin Green Tea

·         ·         ·         ·        

Why should you eat Avocados

Prevent Cancer	Full of Carotene and Lutein	Help Body to Absorb the nutrients	Help to speed Metabolism
Prevent Stroke	Regulate blood pressure level	Help to lower Cholesterol Level	Do not Clog Arteries

8 Ways to live with Depression

Sleep Enough Rest more often and longer	Exercise regularly Choose the Right Exercise for yourself	Learn About Read learn Investigate Everything about Depression
Talk with Friends Do  not Reject All	Watch for Nutrition It should be healthy with vitamins	Accept Treatment Do not refuse on medical Aid
Leave work at the workplace Your house for your rest	Have hope Positive Attitude Helps

Protein Shake Protein is the best Produce for muscle growth

Milk	Kiwi	Cottage Cheese
Honey	Olive Oil

Mix the Ingredients in a blender for 1 minute Protein shakes are best taken 40 minutes before training or within 30 minutes after training Black Tea Lowers Blood fat level Reduces blood sugar level Source of antioxidants Strengthens Capillaries Relieves atherosclerosis Benefits of chilli peppers Prevents Diabetes                                                          Anti Inflammatory Fight Migraine                       Anti Cancer                  Boost Immunity                          Lose Weight                  Cardiovascular Support Why Should you eat Mushrooms

Prevent Cancer	Source of Vitamin D	Regulate Glucose level	Help to lower  Inflammation
Reduce Joint Pain	Peak  Down Sugar	Regulate Immune	Improve Nutrition

4 Easy ways to Lose weight Drink More Water Eat                                                 Vegetables with the proteins and then carbs Eat Omega 3 Fatty Acids                                              Take It Easy Every Day Protein Shake Protein Shake is the best product for muscle growth

Milk	Strawberry	Cottage Cheese
Honey	Olive Oil

Mix the ingredients in a blender for 1 minute Protein shakes are best taken 40 minutes before training or within 30 minutes after traning The Food Pyramid Vegan Drink 2 lt per day of water                                   Sparingly Fat /Added Sugars            Fortified dairy Substitutes             Legumes, Seeds, nuts meat alternative group           Vegetables                                                           Fruits           Grains                                                            Soothing Diy Facial Mask Ingredients 1 Egg yolk ¼ Avocado 1 teaspoon yogurt Benefits of Beetroots Prevents Constipation Antioxidants                                                      Detoxification Support Reduces chronic inflammation                  Lower Blood pressure                  Anti cancer How to Survive the City Smog With strong smog use pollution      mask outdoors Drink plenty of fluids           Purchase an air purifier Clean your Home daily with wet    It is Advisable to give up smoking and Alcohol Cloth Keep House Plants Five Yoga Poses for beginners One of the biggest advantages of yoga is that you don’t need Any special training or equipment to start. Try five Poses That everyone can do Mountain Pose Improves posture Strengthens legs Reduces flat feet Child Pose Relieves back and neck pain Gently stretches Deep Relaxation 30 seconds to a few minutes Downward-facing dog Stretches muscles Boost Energy Calms the brain Warrior Pose Strengthens back Strengthens legs Stretches muscles Upward Facing Dog Stimulates abdominal organs Strengthens spine Improves posture Benefits of Radishes Boost Immunity                                                            Aids Digestion                Prevents Heart Disease                                                        Antioxidants               Lower Blood Pressure                                                          Benefits of Spinach Strong Bones Promotes                                                                      Gastrointestinal Health Antioxidants Anti-Cancer                                      Cardiovascular Support             Health Skin and Hair Gastritis

Benefits of Turnips Antioxidants Anti Cancer Anti Inflammatory Detoxification Support Lose Weight                           Lower Blood Pressure         Anti-Inflammatory Tips to Enhance Brain Experience Outside the Room Exercise Meet & Mingle with New Friends Sleep on one’s side Breathing Exercises  5 Min Consumption of Omega 3 Tips for Good Healthy Life Have a Breakfast                          Drink 8 glasses of water/ day        Have a 5 Food Groups / Day Positive Thinking                   Enjoy with Friend   Workout 5 days per week      Add Todo Before Bedtime Asleep 7-8 Hours a Day Benefits of Artichokes

Controls Diabetes	Cardiovascular Support	Strong Bones	Anti-Cancer
Aids Digestion	Antioxidants	Promotes Liver Health	Dietary Fiber

Warmup 20 Jumping Jacks        45 sec wall sit                            10 push-up                20 Abdominal cruch Get Ready 15 Step-up on to chair                                                   15 Squat          10 Triceps dip on Chair Let’s Rock 1 min High knees running in place                                Left & right  45 Sec side plank 7-Minute Workout Benefits of Cauliflowers

Anti-Inflammatory	Anti-Cancer
Detoxification	Aids Digestion
Antioxidants	Cardiovascular Support

Peppermint Tea

·         ·         ·         ·         ·         ·         ·         ·         ·         8 Ways to use Aloe Vera

Moisturizing Cream of Mask	Prevent pimples and treat  acne
Soothe and heal burns	Aloe can decrease pigmentation
Treat burn and common Skin Injury	Speed up hair growth use for silkier Smoother hair
Drink Aloe Vera juice to relieve gastrointestinal disorders	Strengthen gums

Benefits of Broccoli

Anti-Inflammatory	Antioxidants	Anti-cancer
Strong Bones	Cholesterol Reduction	Cardiovascular Support
Aids Digestion

Body Water Brain 75%                Lungs 90%                                                                    Body 75% Blood 85%              Skin 80%                Drink more water                Bone 24%  water                                                           Muscle 75% Water                      Drink 8 Cups a day              Convert food into energy Helps Body Absorb Nutrients PREVENTING

Wash Hands and surfaces often

Separately keep raw and finished products

Thoroughly wash fruits and vegetables

Cook to the Right temperature

Check best before date

If in doubt throw it out

SYMPTOMS

Nausea

Vomiting

Diarrhea

Headache

Fatigue

Fever

Cramps

Abdominal Pain

Food Poisoning Benefits of Coriander Strong Bones                       Low Cholesterol levels                     Anti-Cancer          Prevents Diabetes              Anti-Inflammatory                  Aids Digestion GOJI BERRIES Boosts Athletic Performance Prevents Diabetes                                                                   Treats High Blood Pressure Improves Quality of Sleep                                                      Addition to FLU Protection Good Weight Loss Aid                                                          Lower Blood Pressure Maintain Blood Sugar                                                             Improves Sexual ability NUTRITION FACTS One large egg, raw (50g) Calories 72 Cholesterol 62%                                                            Carbohydrate 0% Vitamin, Mineral 19%                                                   fat 7%                         Protein 12% Benefits of Ginger Improves Brain Function                                               Reduces menstrual pain Anti –Inflammatory                                                      Reduces Nausea Cardiovascular Support                Anti-Cancer                                   Anti-Diabetic Properties A Food Guide to Pregnant Women

Raw Eggs	Raw Meat	Salmon	Lean meats
Smoked Sea food	Uncooked Sea food	Soybean	Leafy Vegetables
Raw Shellfish	Soft Cheeses	Eggs	Sweet
Unpasteurized Milk	Paste	Beans	Whole
Caffeine	Alcohol	Walnuts	Greek Yogurt

12 Steps to the perfect body

Body Volume	Natural Juices	Pulse Control	Vitamins	Healthy Sleep
Fitness	Healthy Sleep	No Fast food	Healthy Food	Walking
Speed Tracker	Water	Weight Control

Benefits of Coconut water

1.      < Lower Blood Pressure

2.      < Heart Tonic

3.      < Treats headache

4.      < Promotes weight Loss

5.      < Hydrates the body

6.      < Slows down Aging

7.      < Relieves hangover Principles For Longevity

·         ·         ·         ·         ·         ·         ·         ·         ·         ·         ·         ·         Best Turmeric Drinks for Health and Beauty Turmeric Smoothie:  Deep cleanses our internal System Turmeric Juice: Clears Skin Turmeric Tea: Morning detox Turmeric Milk: Tackles colds, headaches, and Sore Throat Turmeric Tonic: Treat Sore throat cold, and acne Acid Reflux/ Acidity Foods to avoid Alcohol Caffeinated  drinks Cheese Fatty food and fast food Garlic Raw Onion Oranges Tomatoes Grapefruit Cold drinks Citrus fruits Pineapple Chocolates 3 Exercises to improve eyesight

1)      < Hold a pen/pencil at arm’s length focus on it and bring it slowly close to your nose keep focusing and move it slowly away from nose Repeat 10 time a day

2)      < Focus on tip of your nose without blinking continue focusing as long as you can repeat 5 times a day.

3)      < Roll your eyes clockwise 5 times pause for 10 seconds Roll your eyes counter-Clockwise  Repeat 5 times a day. Applying Aloe Vera gel immediately on burns by first washing with water, reduces pain, heals the burn fast and also doesn’t leave the market behind. Plant a Aloe Vera Plant in a Pot! In difficulty during urination- Drink one tablespoon of fresh papaya leaves juice. Use Fresh juice of bottle gourd for mouth wash and gargling to treat dental caries Clean heavily coated fuzzy tongue with a freshly cut cucumber slice. For eye ailments boil 1tbsp raisins and 2 pieces of fresh grapes in 1 cup and drink every day. To gain weight eat cucumber with dates frequently In case of Cough, throat infection , Make a hot soup of kidney beans with some garlic and drink Freckles : Apply a finely ground paste of soap pod rind every day and wash of after 15 Minutes Apply a paste of ginger and eucalyptus oil to get relief from backache Gargle frequently with a lukewarm tea infusion to fight dental infection, gum disease and tooth decay Top 10 tea Types Green Treat bloating, allergies, acne and  promote weight loss Chamomile Beneficial for sleep, headache anxiety bloating Peppermint Remedy for bloating nausea, PMS, bad breath Hibiscus Best for high blood pressure, respiratory diseases Oolong : Promotes weight loss and boosts metabolism Chai : enhance immune system fight inflammation and cold Matcha: Burn belly fat, immunity booster, detoxifier Black : Treat anxiety weight loss, Headche. White Beneficial for Stress weight loss, detoxification Ginger reduce bloating cold, upset stomach, sore throat

B Vitamin	Function	Best Sources
Vitamin B1- Thiamine	Circulation Blood formation brain function	Organ meat, yeast, peas, pork beans
Vitamin B2 - Riboflavin	Blood cell formation , antibodies, cataract prevention	Meat, Poultry, Fish, nuts, kidney liver, green vegetables
Vitamin B3 –Niacin	Circulation, nervous system, healthy Skin	Lean Meats, nuts, legumes and potatoes
Vitamin B5- Pantothenic Acid	Adrenal hormones, antibodies, neurotransmitters, Stamina	Eggs, Pork, beef, fish, milk and most fruits / vegetables
Vitamin B6 Pyridoxine	Brain/ Immune system function, cancer immunity, mild diuretic	Chicken, fish, kidney, liver, eggs, bananas, lima beans, walnuts
Vitamin B7 Biotin	Cell growth, metabolism of carbohydrates/ fats/ proteins	Liver, eggs yolk, nuts, cauliflower, milk, legumes
Vitamin B8 Inositol	Hair growth, reduces cholesterol and plaque	Heart, Fruit, milk, nuts, meat, vegetables
Vitamin B9 Folic Acid	“Brain food’ energy red blood cells, strengthens immunity	Beef, Lamb, pork, chicken liver, eggs, green leafy vegetables salmon
Vitamin B12- Cyanocobalamin	Prevent anemia/nerve damage, digestion, cellular longevity	Lamb, beef, herring, Mackerel, liver, oysters, poultry clams, eggs

Best sources for 7 essential minerals To optimize you Health

1)      < Magnesi                             Spinach, Black beans, nuts, Soy Milk Yougurt  and sea food

(Bones, Muscles, Nerves)

2)      < Potassium (Heart, Nerve, Cells)     Orange juice, Bananas, Potatoes, Honeydew melon and avocados

3)      < Iodine (Thyroid) Iodized Table salt, sea food and  Sea Vegetables like kelp

4)      < Iron (Lungs, Blood)  Red meat, Poultry, Tofu, Greens Such as spinach and swiss chard and shell fish

5)      < Zinc (Digestion, Metabolism) Oysters, Beefs, Pork, and Yogurt

6)      < Selenium (Inflammation, Heart) Meat, Shellfish, and fruits, Vegetables, and Grains grown in Selenium – Rich Soil

7)      < Chromium (Metabolism, Blood Sugar)  Meat, Whole – Grain Products, Broccoli, Grape Juice, and Apples.

Cold Carrot, Pineapple, Ginger, Garlic	Depression Carrot, Apple, Spinach, Beet
Headache Apple, Cucumber, Kale, Ginger, Celery	Diabetes Carrot, Spinach, Celery
Ulcer Cabbage, Carrot, Celery	Asthma Carrot, Spinach, Celery
High B.P. Beet, Apple, Celery, Cucumber, Ginger	Arthritis Carrot, Celery, Pineapple, Lemon
Kidney Detox Carrot, Watermelon, Cucumber, Cilantro	Kidney Stone Orange, Apple, Watermelon, Lemon
Eyes Carrot, Celery	Stress Banana, Strawberry,  Pear
Constipation Carrot, Apple, Fresh Cabbage	Fatigue Carrot, Beets, Green Apple Lemon Spinach
Hangover Apple, Carrot, Beet, Lemon	Memory Loss Pomegranate, Beets, Grapes
Nervousness Carrot, Celery, Pomegranate	Indigestion Pineapple, Carrot, Lemon,  Mint

Health Benefits of Celery Manage diabetic symptoms Promoters cardiovascular health Gives relief from migraine and asthma Prevents cancer and improves immunity Reduces blood pressure and cholesterol Prevents urinary tract infections in women Helps reduce swelling and pain around the joints Improves eye health and prevents macular degeneration Super Healthy Spices

Oregano Helps soothe stomach muscles	Thyme  Relaxes respiratory Muscle
Mint can ease hiccups	Turmeric Anti-cancer
Ginger Anti-nausea remedy	Basil Can relieve gas and soothe upsets
Garlic Natural antiseptic	Black pepper Help relieve indigestion
Fenugreek Helps flush out harmful toxins	Cayenne Can stop a heart attack
Fennel Can reduce bad breath any body odor	Cinnamon Helps lower blood pressure
Clove Anti-microbial	Dill Treat heartburn, colic and gas

AROMATHERAPY ESSENTIAL OIL

Lavender Calming/stress relief relieves insomnia decreases PMS symptoms	Chamomile Antidepressant Reduces nervousness Tones skin	Eucalyptus Clears Respiratory passages Eases, muscles & Joint pain kills lice	Cinnamon Reduces Nervousness improves circulation relieves joint pain
Rose Natural Astringent/ Clear skin Reduces scars/wrinkles decrease muscles tightness	Rosemary Boosts mental Activity calming / Stress relief natural antiseptic	Tea Tree Antifungal Anti septic Heals wounds	Peppermint Clears, Respiratory Passages decreases indigestion  & Nausea eases headache pain
Orange Aphrodisiac Antidepressant Decreases Inflammation/ pain	Vanilla Aphrodisiac Antidepressant Calming/ Stress Relief	Sage Fights Infections Heals wounds Calms upset stomach	Jasmine Relieves muscle spasms reduces scars decreases PMS symptoms
Star Anise Calming / Stress, Relief Relieve Arthritic pain decrease flatulence	Lemon Fights Fevers Boosts immune system clears respiratory passages	Cucumber Detoxifies & Moisturizes skin Decreases eye puffiness calming / Stress Relief

10 benefits of Drinking  Lemon water on an empty stomach 1 Boosts metabolism 2 Relieves constipation 3 Speeds up athletic recovery 4 Acts as a natural diuretic 5 prevents flu and colds 6 Reduces  blood pressure 7 Relieves inflammation 8 Improves skin health 9 Rehydrates the entire body 10 Promotes weight loss 10 Health Benefits of Broccoli 1 Helps prevent cancer 2 Curbs over latino 3 Boosts Immune Health 4 Fights Birth defects 5 Helps with diabetics 6 Fights heart Disease 7 Promotes healthy bones 8 Regulates blood pressure 9 Prevents colds 10 Regulates Hormones Healing Herbs and Spices medicines cabinet in your kitchen Oregano helps soothe stomach muscles Thyme reduces respiratory muscles Mint can ease hiccups Turmeric Anti cancer Ginger Anti nausea remedy Basil Can relieve gas and soothe stomach upsets Garlic natural antiseptic Black pepper Helps relive indigestion Fenugreek Helps flush out harmful toxins Cayenne Can stop  a heart attack Fennel Can reduce bad breath and body odor Cinnamon Helps lower blood pressure Clove Anti-microbial Dill Treat heartburn, Colic an gas Sage Antiseptic and antibiotic Rosemary Anti-Cancer

Vitamin	Function	Daily Intake	Food sources
Table 1 Thiamin (B1)	Breakdown glucose (carbs) for energy	1.1-1.2mg/day	Pork, whole grains seeds, nuts
Riboflavin (B2)	Assist conversion of carbs, fats, and protein to ATP	1.1-1.3mg/day	Dairy, Whole grains dark green veggies,,meat
Niacin (B3)	Breakdown carbs for energy	14-16mg/day	Beef, Chicken, Fish, peanuts, whole grains
Pantothenic Acid (B5)	Breakdown glucose ( Carbs)	5mg/day	Meat,eggs, Whole grains, legumes
Biotin (B7)	Fatty Acid and  amino acid metabolism	30ug/ day	Liver, egg yolk
Folate (B9)	Amino Acid metabolism	400 ug/day	Leafy, greens,Seeds,OJ
Cobalamin (B12)	Neeeded to produce ATP from Fatty acid	2.4ug/day	Animal product
Ascorbic Acid (C)	Synthesize and maintain collagen	75-90 mg/day	Citrus, fruit , broccoli, strawberries, greens, peppers
Vitamin A	Vision, eye health, cell differentiation, immune function	700-900 ug/day	Liver, Fish egg, carrots, leafy greens, sweet potatoes, cantaloupe
Vitamin D	Absorption of Calcium and phosphorus, bone health	15-20 ug/day	Egg ,yolk tuna salmon, liver
Vitamin E	Antioxidants for cells	15mg/day	Vegetable oils. Leafy  greens , seeds, nuts
Vitamin  K	Synthesis of Blood clotting protein bone health , cell growth	90-120 ug/day	Vegetables oils leafy greens  se

B –Vitamins Vitamin B1 – Thiamine Vitamin B2 – Riboflavin Vitamin B3 – Niacin Vitamin B5 – Pantothenic Acid Vitamin B6 – Pyridoxine Vitamin B7 – Biotin Vitamin B9 – Folic Acid Vitamin B12 – Cobalomin / Cyanocaobalomin Revitalise with Vitamin A – Eyes Vitamin B1 – Converts Glucose in to energy Vitamin B2 – Red Blood Cells Vitamin B3 – Skin Vitamin B5 – Skin Vitamin B6 – Anti Depressant nervous system Vitamin B12 – Nervous system, Red Blood Cells Vitamin  C – Tissue Healing, Bones, Teeth Vitamin D3 Bones, teeth Vitamin E Liver Vitamin K – Blood Clotting

Vitamin	Functions	Sources
A	Healthy teeth, Skin and eyes	Eggs, Meat, milk cheese, dark green leafy vegetables,  Squash, carrots
B	Helps body use food energy, digest proteins, function of central nervous system, digestion and metabolism	Lean meats eggs fish, dairy products soybeans, yeast broccoli lean beef, cabbage whole grains “note there are  variety of B Vitamins: this is a summary
C	Helps immune system helps wound healing, helps absorb iron	Citrus fruits, green peppers, straw berries, tomatoes, broccoli, sweet and white potatoes, cantaloupe
D	“Sunshine vitamin” – Helps absorb calcium ( for healthy bones and teeth)	Dairy products fish, oysters sunshine
E	Protects body against damage from free radicals helps form red blood cells ( to carry oxygen)	Wheat germ, corn nuts, seeds olives, spinach, Green leafy vegetables, vegetable oils (Sunflower oil, Soybean oil)
K	Blood Clotting, Strong bone	Cabbage, Cauliflower, Spinach, Soybeans

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