We have two lists for you below. The first one shows common foods in alphabetical order, the second gives you highest to lowest ORAC value.

Fruits

ACEROLA 70,000

APPLE (RAW, WITH SKIN) 3,049

APRICOTS 1,110

BANANAS 795

BLACKBERRIES 5,905

BLUEBERRIES 4,669

CANTALOUPE 319

CHERRIES (SWEET, RAW) 3,747

CRANBERRIES 9,090

CURRANT (RED, RAW) 3,387

DATE (DEGLET NOOR) 3,895

DRIED APRICOTS 3,234

ELDERBERRY 14,697

FIG 3,383

GRAPES (RED) 1,837

GRAPES (WHITE OR GREEN) 1,018

GRAPEFRUIT 1,640

KIWI 862

LEMON 1,346

LIME 82

MANGO 1,300

ORANGES 2,103

PAPAYAS 300

PEACH 1,922

PEAR (RED ANJOU) 1,746

PINEAPPLE 385

PLUM 6,100

POMEGRANATES 4,479

PRUNE (JUICE, CANNED) 2,036

RAISINS (SEEDLESS) 3,406

RASPBERRIES 5,065

STRAWBERRIES 4,302

WATERMELON 142

Vegetables

ARTICHOKE (GLOBE/FRENCH) 6,552

ASPARAGUS 2,252

AVOCADO (HASS) 1,922

BEETS 1,776

BROCCOLI 1,510

CABBAGE 529

CARROTS 697

CAULIFLOWER 870

CELERY 552

CUCUMBER (WITH PEEL) 232

EGGPLANT (RAW) 932

GARLIC (RAW) 5,708

KALE 1,770

ONIONS 913

PEAS (SPLIT, RAW) 524

PEPPERS(SWEET,GREEN,RAW) 935

PORTABELLO MUSHROOMS 968

RED CABBAGE 2,496

ROMAINE LETTUCE 1,017

SHIITAKE MUSHROOMS (DRIED) 752

SPINACH (RAW) 1,513

SQUASH (SUMMMER, WITH SKIN, RAW) 180

SQUASH (WINTER, RAW) 396

SWEET POTOTOES (RAW) 902

TOMATOES (PLUM, RAW) 546

Herbs

ALFALFA (SEEDS, SPROUTED, RAW) 1,510

GINGER ROOT 14,840

PARSLEY LEAF 1,301

PEPPERMINT LEAF 13,978

ROSE HIP 96,150

Misc.

AGAVE, RAW 1,294

APPLE CIDER VINEGAR 564

EVOO 372

Highest to Lowest ORAC Value:

Fruits

ACEROLA 70,000

ELDERBERRY 14,697

CRANBERRIES 9,090

PLUM 6,100

BLACKBERRIES 5,905

RASPBERRIES 5,065

BLUEBERRIES 4,669

POMEGRANATES 4,479

STRAWBERRIES 4,302

DATE (DEGLET NOOR) 3,895

CHERRIES (SWEET, RAW) 3,747

RAISINS (SEEDLESS) 3,406

CURRANT (RED, RAW) 3,387

FIG 3,383

DRIED APRICOTS 3,234

APPLE (RAW, WITH SKIN) 3,049

ORANGES 2,103

PRUNE (JUICE, CANNED) 2,036

PEACH 1,922

GRAPES (RED) 1,837

PEAR (RED ANJOU) 1,746

GRAPEFRUIT 1,640

LEMON 1,346

MANGO 1,300

APRICOTS 1,110

GRAPES (WHITE OR GREEN) 1,018

KIWI 862

BANANAS 795

PINEAPPLE 385

CANTALOUPE 319

PAPAYAS 300

WATERMELON 142

LIME 82

Vegetables

ARTICHOKE (GLOBE/FRENCH) 6,552

GARLIC (RAW) 5,708

RED CABBAGE 2,496

ASPARAGUS 2,252

AVOCADO (HASS) 1,922

BEETS 1,776

KALE 1,770

SPINACH (RAW) 1,513

BROCCOLI 1,510

ROMAINE LETTUCE 1,017

PORTABELLO MUSHROOMS 968

PEPPERS (SWEET,GREEN,RAW) 935

EGGPLANT (RAW) 932

ONIONS 913

SWEET POTATOES (RAW) 902

CAULIFLOWER 870

SHIITAKE MUSHROOMS (DRIED) 752

CARROTS 697

CELERY 552

TOMATOES (PLUM, RAW) 546

CABBAGE 529

PEAS (SPLIT, RAW) 524

SQUASH (WINTER, RAW) 396

CUCUMBER (WITH PEEL) 232

SQUASH (SUMMMER, WITH SKIN, RAW) 180

Herbs

ROSE HIP 96,150

GINGER ROOT 14,840

PEPPERMINT LEAF 13,978

ALFALFA (SEEDS, SPROUTED, RAW) 1,510

PARSLEY LEAF 1,301

Misc.

AGAVE, RAW 1,294

APPLE CIDER VINEGAR 564

EVOO 372

Source: oracvalues.com

1. Almond butter/ 2 Tbsp/ 5 grams

2. Almonds/  ½ cup/ 19 grams

3. Artichoke/ 1 medium/ 4 grams

4. Asparagus/ 1 cup/ 5 grams

5. Avocado/  1 fruit/ 10 grams

6. Beet greens/ 1 cup/ 3 grams

7. Black Beans, cooked/ 1 cup/ 15 grams

8. Black-eyed peas cooked/ 1 cup/ 11 grams

9. Broccoli/ 1 cup/ 5 grams

10. Brown rice, cooked/ 1 cup/ 5grams

11. Bulgur, cooked/ 1 cup/ 6 grams

12. Cashews/ ¼ cup/ 5 grams

13. Chickpeas/ ½ cup/ 19 grams

14.  Kidney beans/ 1 cup/ 13.4 grams

15. Lentils/ 1 cup/ 18 grams

16. Lima beans, cooked/ 1 cup/ 10 grams

17. Oatbran/ ½ cup/ 17 grams

18. Peanuts/ ½ cup/ 27 grams

19. Peas/ 1 cup/ 9 grams

20. Pinto beans/ 1 cup/ 12 grams

21. Pistachios/ 1 oz./  5.8 grams

22. Potato/ 1 medium (6oz.)/ 4 grams

23. Pumpkin seeds/ ½ cup/ 33 grams

24.  Quinoa, cooked/ 1 cup/ 18 grams

25. Refried beans/  1 cup/ 15.5 grams

26. Sesame seeds/  ½ cup/ 50 grams

27. Soybeans/  ½ cup/ 39 grams

28. Spinach/ 1 cup/ 5 grams

29. Spirulina/ ½ cup/ 60 grams

30. Sunflower seeds/ ¼ cup/ 6 grams

31. Tempeh/ 1 cup/ 41 grams

32.  Tofu/ ½ cup/ 10 grams

33. Veggie baked beans/ 1 cup/ 12 grams

 Sources: http://www.essentialvegetarian.com/2007/07/11/top-15-sources-of-protein-for-vegans-and-vegetarians/  http://vegetarian.about.com/od/healthnutrition/tp/protein.htm http://www.care2.com/greenliving/vegetarian-protein-sources.html  http://www.vrg.org/nutrition/protein.htm#table2

How do we make it through this intersection of health and wellness?

Let’s look at the 2 roads that make up the intersection…

Road 1…We are EVERYTHING we eat, drink and think.  What is one of the fastest, most effective ways to get clear about what we’re eating and drinking?  Make a note of it, or journal it.  Through the Power of the Pen, we get clear VERY quickly about how to tweak or make changes to what we’re eating and drinking to better support us.  

Journaling is also a great way to get really clear about what we’re thinking and feeling!   Thoughts and feelings become actions or lack thereof.  In other words, thoughts and feelings become the catalysts for what we manifest or create.  If I want to live in a body that is fully focused on healing, I must manifest and create a positive, edifying environment in that body the majority of the time.  It doesn’t mean I have to be perfect…I can let that one go…let me say THAT again,  ”let go of perfect!”  I can strive for excellence, doing the best I possibly can.  

So how does journaling specifically help with that? 

GREAT question! Let me share a little “Living By Design” journal concept with you to illustrate that. When we journal, we actually do so to either capture something we do not want to forget, or we can journal to dump, purge or cleanse ourselves (and our bodies) of something we want to release or let go of!  Let me say it again this way…when you journal, you are either capturing something or releasing something…and to have it be most effective, you must set your intention ahead of time for which of those outcomes you want.  Now let’s push the pause button for just a moment and consider road #2 of our intersection… 

Road #2 …is We are Energy.  Every cell in our body is moving and has an energetic resonance or radio frequency. Our cells make up our organs, so when we pull back that visual lens and look at our organs, we realize that every organ…in fact, every part of us has its own radio frequency as well.  In addition, words have energy too…and what are our thoughts made up of…words in our heads! 

As these words and thoughts become feelings, they carry even more energy. Of course, that energy can have either a positive or a negative charge.  What we think, we become or as we said earlier, we are everything we Eat Drink and THINK!  Here’s the caveat – think negative, become negative and more riddled with dis-ease. Think positive, become positive and less riddled with dis-ease as healing occurs. 

How long and how much do I write?

To put it in our driving through the intersection analogy, how much gas is it gonna take to get through the intersection?  The answer is very simple, although not always popular or honored…here it is…  You write until there is no longer any unedifying energy left “around it!” …meaning you write until there is “nothing left to write, nothing left to say or to think that does not serve and support” or until you are (what we at Living By Design call) “complete!” Take a moment and ponder that point and let it land.   

Now before you begin thinking “there are not enough hours in the day to get all that writing done”…here is more good news. It does NOT have to happen overnight! WHEW! …and it really does have to happen consistently until complete.   Here is a way to think about it… 

If you decide to make improvement to your car, sticking with our analogy…that doesn’t happen all at once either. If you decide to start working out and tone and firm your body or loss a weight…that doesn’t happen all at once. It will take some time and the BEST news of all is that every effort counts. EVERY WORD counts. EVERY TIME you journal and purge it counts, it serves, it heals…if that’s your intention.  The last thing I want to say about this journaling process before we review and summarize is this… “KEEP that which is CAPTURED, DUMP that which is to be RELEASED”…in other words …TAKE OUT THE TRASH!!!   We wouldn’t dare think of gathering our trash in a pile and just leaving it in our house…NO WAY… “your body is your house…it is the home for your Soul, your Soul House!” I invite you to check in and see if there is trash to be taken out…and DUMP IT!” 

How do we dump it? 

What that means literally is this…once written, shred it, flush it, or burn it if possible!   If using a computer instead of a pen, delete it!  Bottom line…make it go away…have it dissipate, as opposed to any form of holding on to it!   Again, it’s all energy…and there is something very powerful about having that which does not serve and support you… leave you and your space totally and fully! 

What is happening in the body when we journal that can support the healing process? 

Acidic toxins created in the body from unhappy or unedifying thoughts can be neutralized through journaling. Here’s a thought…Journaling is “the thinker’s ant-acid” or as some say the worriers ant-acid. 

Closing thoughts… 

1) When you journal, you are either capturing or releasing…

2) For Journaling to be most effective, set your intention for a capturing or releasing outcome

3) If it’s to capture, KEEP IT! If it’s to dump, honor the energy of YOUR body and TAKE OUT THE TRASH!

Author, Lynn Hargis

Turkey Breast, Sweet Potato Casserole, Steamed Spinach, Cranberry Slaw/Relish, Chestnuts and Brussels Sprouts, and Organic Pumpkin Pie

Shopping List:

• Turkey Breast
• 1 large bag bread crumbs
• 28-32 oz chicken broth
• 1 can organic cream of chicken soup
• 6 large sweet potatoes
• 1 – 14 oz sweetened condensed milk
• 8 cups fresh spinach leaves
• 1 cup walnuts
• 1 cup pecans
• ¾ cup chestnuts
• 1 box Butter Buds
• 1 small container reduced sodium chicken broth
• 2 lbs. Brussels Sprouts
• 1 lime (for fresh lime juice)
• Balsamic or Raw Apple Cider Vinegar (optional)
• 1 bag fresh cranberries
• 1 – 9inch deep dish pie shell
• 1 – 15 oz can pumpkin
• 2 eggs
• 1 large bunch of celery
• 3 small onions
• garlic
• 2 tbsp fresh sage
• 4 sticks butter

You may already have:

• Brown sugar
• EVOO
• Sea Salt
• Ground Black Pepper
• Orange Juice (optional)
• Raw or Turbinado Sugar
• Cinnamon
• Nutmeg
• Ginger
• Cloves

  Preheat oven to 425 degrees. 

• 1-15oz. can pumpkin
• ¾ tsp ground cinnamon
• ½ tsp ground nutmeg
• ½ tsp ground ginger
• ½ tsp ground cloves
• ½ tsp sea salt
• 1 tsp sugar (optional)
• 1-14oz. can sweetened condensed milk
• 2  Eggs, slightly beaten
• 1  - 9″ deep dish pie shell

 Mix pumpkin and spices together. Add remaining filling ingredients. Mix slowly, just until thoroughly mixed. Pour into pie shell. Bake at 425 for 15 minutes then reduce temperature to 350 degrees for an additional 35-40 minutes. Thoroughly cool pie before serving. Serves 6-8.

•  2 pounds Brussels sprouts, trimmed and halved 
• 1 tablespoon butter
•  1 tablespoon extra-virgin olive oil
•  3 tablespoons reduced-sodium chicken broth
•  3/4 cup coarsely chopped chestnuts (about 4 ounces; see Tip)
•  2 teaspoons chopped fresh sage
•  1/2 teaspoon salt
•  Freshly ground pepper to taste

1. Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
2. Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.

1. Optional: for a sweeter relish, an additional 1/4 cup sugar OR 2 packs Truvia or Stevia, 1/8 t allspice or pumpkin pie spice
2. Combine all ingredients. *These ingredients can be chopped together in a food processor.
3. Refrigerate 12-24 hours before serving to allow all flavors to meld.

1. Pour water into a large saucepan. Heat to medium (125-130 degrees)
2. Add Spinach. Steam for 5-7 minnutes on medium-high heat on stove top, or until leaves have reduced down and deepened in color.
3. Pull from heat and add Butter Buds, salt, and garlic to taste.

• Optional: Add vinegar to taste.