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Eating on $230 USD
per month, super healthily,
using little preparation time.
Caveat: not necessarily focused on "good taste."
"The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition."
-Thomas Edison
Sorry, Mr. Edison, that future has not arrived yet. But, if it had, something like the following would be the doctor's prescription.
Most of us believe that eating for the best health is expensive. Let me show you how you can spend much less (just $8 a day) than you're spending now and yet eat more healthily than 99% of Americans eat.
Unless you're the rare exception, your diet is calorie rich and micronutrient poor. Our chronic diseases (heart disease, stroke, cancer, diabetes, and more) are caused by this malnutrition. Over 60% of calories consumed by Americans come from calorie-rich, micronutrient-poor processed foods.
The key to excellent health lies in eating unprocessed, high-micronutrient foods from the food groups of greens, onions, mushrooms, berries and fruits, beans, seeds and nuts.
To illustrate the point, the following "menu" is for one day of eating (2058 calories) using totally unprocessed, high micronutrient foods. Except for fresh apples, cabbage, frozen kale, and onions, all items were priced on Amazon.com (June, 2019).
Cabbage, fresh
Quantity
16 ounces
Cost
Calories
$0.62
118
Kale, frozen
Quantity
8 ounces
Cost
Calories
$1.04
112
Onions, fresh
Quantity
8 ounces
Cost
Calories
$0.53
91
Lentils, dried
Quantity
2 ounces
Cost
Calories
$0.19
130
Mixed beans, dried
Quantity
2 ounces
Cost
Calories
$0.25
135
Walnuts, raw and shelled
Quantity
2 ounces
Cost
Calories
$0.75
371
Peanuts, raw and shelled
Quantity
2 ounces
Cost
Calories
$0.38
324
Sunflower seeds, shelled
Quantity
2 ounces
Cost
Calories
$0.69
320
Mushrooms, dried
Quantity
1/2 ounces
Cost
Calories
$0.50
50
Goji berries (wolfberries), dried
Quantity
1 ounce
Cost
Calories
$0.87
105
-Mulberries, dried (replace goji berries, slightly less expensive)
Quantity
1 ounce
Cost
Calories
$0.53
80
-Blueberries, dried (replace goji berries, cost slightly more)
Quantity
1 ounce
Cost
Calories
$1.23
114
Apples, fresh
Quantity
2 medium
Cost
Calories
$1.11
163
Sardines, canned in water
Quantity
1 ounce
Cost
Calories
$0.31
49
Cocoa powder
Quantity
1 ounce
Cost
Calories
$0.47
84
Vinegar, apple cider
Quantity
1 ounce
Cost
Calories
$0.29
6
Totals
-
-
Cost
Calories
$8.00
2058
-
Steam, boil, or microwave these food to taste.
-
Soak greens and fruits in a baking-soda bath for 20 minutes to remove pesticides (one teaspoon baking soda for two cups of water).
-
Soak nuts, lentils, and beans overnight. This removes phytic acid, tannins, pesticides, neutralizes enzyme inhibitors, and increases digestibility. It also reduces flatulence often produced by beans.
-
Make hot "chocolate" with the cocoa powder.
-
Sprinkling vinegar over your food, not only adds taste, but provides many additional health benefits.
Short of finding ways for your Now to be happy with eating super nutritiously, you no longer have any excuse to not move ahead in creating vibrant health. Of course, this is just one day's possible menu. Staying within these guidelines, you can create many healthy variations for about $8/day (USD). For additional information on super immunity, check out this book.
