An analysis of my "WHOLE FOODS" meal....

It is great living Downtown Austin.  You have so many awesome restaurants, clubs and bars.  You also have Ladybird Lake.  Believe it or not, my favorite place is Whole Foods.  I make it a point to eat my only meal(Warrior Diet) at Whole Foods at least 3 to 4 times a week! 

Whole foods is known for it's vision of promoting natural health and organic "whole food" consumption.  Thank you, John Mackey! 

When I enter Whole Foods, I attack the food bar.  I always fill my large paper plate with-2 servings of kale; spinach; tomatoes; red onions; broccoli; cauliflower; tofu; 1 serving of quinoa and lentils; 5 servings of olive oil....I flavor the meal with Bragg's amino acids and wash it down with at least 3 full glasses of red wine.

So let's analyze this great meal....

1. Kale  

One serving(3.5 ounces) has 28 calories.  Kale is a "leafy green" cruciferous vegetable.  It is high in vitamin K, C, calcium and beta carotene.  Kale also has the anti-cancer components sulforaphane and indole-3-carbinol.

2.  Spinach

One serving(3.5 ounces) has 23 calories.  Spinach is a super food because it's high in all the following nutrients: Vitamin A; C; E; K; B2; B6; folic acid; magnesium; manganese; calcium; potassium; copper; phosphorus; zinc; selenium and omega 3 fatty acids.  That is a lot of nutrients packed in just 23 calories!!!

3.  Tomato

One serving(3.5 ounces) has 18 calories.  Tomatoes contain lycopene.  Lycopene is known for preventing skin and prostate cancer.

4.  Red Onions

One serving(3.5 ounces) has 40 calories.  Onions contain quercetin.  Quercetin is known for it's anti-cancer, anti-inflammatory and anti-cholesterol properties.  Onions also have the anti-cancer components of phenols and flavonoids.  

5.  Broccoli and Cauliflower

One serving(3.5 ounces) of each have 34 and 25 calories.  Broccoli and caulflower are both high in vitamin C, folate and fiber.  They have the anti-cancer components: sulforaphane; glucosinolates; carotenoids and indole-3-carbinol.

6.  Tofu

One serving(3.5 ounces) has 76 calories.  Tofu is high in protein.  It lowers the bad cholesterol(LDL).  Tofu also contains isoflavones which prevent cancers of the breast, uterus and prostate.

7.  Quinoa and Lentils

One serving(3.5 ounces) of each have 368 and 353 calories respectively.  They are high in protein, fiber, folate, B1, magnesium, phosphorus and iron.  The two mixed together create a complete protein meal!       

 8.  Olive Oil

One tablespoon has 119 calories.  Olive oil is a "super fat."  It is high in vitamin E and K.  It lowers the bad cholesterol(LDL) and raises the good cholesterol(HDL)!  Olive oil contains oleic acid which prevents coronary heart disease.  Finally, olives contain hydroxytyrosol.  This component protects against tumors of the breast, prostate, endometrium and digestive tract.

9.  Red Wine

One full glass has 150 calories.  In my opinion, red wine has too many benefits to ignore.  So, I will drink and enjoy it.  I'm sure the French and Italians would agree with me!!!

 No wonder I feel like a million bucks after eating my nutrient dense 2,300 calorie meal!  It may be a little pricey but this is an investment to my health.  What I put in my body is my MEDICINE!