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FITNESS AND NUTRITION
  • 20 MINUTE WORKOUT!
Physiology - The study of the functioning of living organisms, animal or plant, and of the functioning of their constituent tissues or cells.
The word physiology was first used by the Greeks around 600 bce to describe a philosophical inquiry into the nature of things. 
The use of the term with specific reference to vital activities of healthy humans, which began in the 16th century, also is applicable to many current aspects of physiology. In the 19th century, curiosity, medical necessity, and economic interest stimulated research concerning the physiology of all living organisms. via Britannica.com
  • CALCIUM
  • CHOLINE
  • COMPLETE PROTEIN
  • FIBER AND PROBIOTICS
  • IODINE
  • IRON
  • ​MAGNESIUM
  • MUFAS (OLEIC ACID, NERVONIC ACID, VACCENIC ACID)
  • POLYPHENOLS
  • POTASSIUM
  • PUFAS (DHA/EPA & ALA)
  • SELENIUM
  • VITAMIN K
  • VITAMIN A & CAROTENOIDS
  • VITAMIN D
  • VITAMIN E
  • VITAMIN B12 (COBALAMIN)
  • VITAMIN B9 (FOLATE)
  • VITAMIN B1 (THIAMINE)
  • VITAMIN C
  • ZINC
​BASIC NUTRITION GUIDE
A daily diet high in nutrients is the key to being healthy and well, and maintaining good health.  Use this guide to determine which foods to include in your meal preparation and grocery list.  To maintain your good health, follow the guide of foods to avoid as much as possible.

ACCEPTABLE FOODS
  • BEANS - All beans are high in nutrition (especially non-GMO soy).
  • BEVERAGES - Herbal teas, fresh vegetable and fruit juices, grain beverages (coffee substitutes) mineral or distilled water.
  • DAIRY PRODUCTS - Raw goat cheese, non-fat cottage cheese, kefir, unsweetened yogurt, goat's milk, raw or skim milk, buttermilk.
  • EGGS - Eggs are packed with nutrition, especially when prepared boiled or poached (unless you're in survival mode where a person can survive off of one egg a day, limit eggs to 4 per week)
  • FISH - All freshwater whitefish, salmon, broiled or baked fish, water-packed tuna. (limit tuna to 2 servings per week to limit mercury intake). 
  • FRUITS - All fresh, frozen, stewed and dried fruits without added sweeteners, unsulfured fruits, home-canned fruits.
  • GRAINS - All whole grains and products containing whole grains; cereals, breads, muffins, crackers. (limit yeast breads to 3 servings per week).
  • MEATS - Skinless turkey and chicken, lamb. (limit meat servings to 3 oz. three times per week).
  • NUTS - All fresh raw nuts. (peanuts should be eaten in moderation only).
  • OILS (fats) - All cold-pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oil.
  • SEASONINGS - Garlic, onions, cayenne, spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, seaweed, dulse.
  • SOUPS - Homemade bean, lentil, pea, vegetable, barley, brown rice, onion.
  • SPROUTS AND SEEDS - All slightly cooked sprouts, except for alfalfa sprouts, which should be consumed raw, wheat grass, all raw seeds.
  • SWEETS - Barley malt or rice syrup, small amounts of raw honey, pure maple syrup, stevia, unsulfured blackstrap molasses.
  • VEGETABLES - All raw fresh vegetables, frozen (no additives), home-canned without salt, slightly undercooked vegetables.



FOODS TO AVOID

  • Canned pork and beans, canned beans with salt or preservatives, frozen beans.
  • ​Pasteurized or sweetened fruit and juice drinks, sodas.
  • All soft cheeses, all pasteurized or artificially colored cheese products, ice creams with artificial ingredients and preservatives.
  • Fried or pickled eggs.
  • Fried fish, shellfish, salted fish, anchovies, herring, fish canned in oil.
  • ​Canned, bottled, or frozen fruits with sweeteners added.
  • All white flour products, white rice, pasta, crackers, cold cereals, instant cereals.
  • ​Beef, pork, hot dogs, luncheon meats, smoked, pickled and processed meat, corned beef, duck, goose, spare ribs, gravies, organ meats.
  • All salted and roasted nuts.
  • All saturated fats, hydrogenated margarine, refined processed oils, shortenings.
​AVOID
  • Black and white pepper, salt, hot red peppers, all vinegars accept natural apple cider vinegar.
  • Canned soups made with salt, preservatives, MSG, fat stocks, and creamed soups.
  • All seeds cooked in oil or salt.
  • White, brown, and raw cane sugar, corn syrups, sugar candy, fructose (accept what is naturally in fruit) all syrups (accept maple syrup), all sugar substitutes, jams and jellies made with sugar.
  • all canned and frozen vegetables packaged with salt and additives.