DEPRESSION IS NOT A PROZAC DEFICIENCY!!

Mental illness has become an extremely profitable business in the United States.  Annual sales of anti-depressants keeps growing and growing.

In fact, major depression is expected to become the secondmost cause of disability worldwide by 2020.

Anxiety, panic, and depression steal from the experience of life and cast a dark cloud over everything.

Eating clean and exercising definitely help to fight both depression and anxiety, but sometimes you need a little bit extra to balance things out.

That’s where natural supplements come in.  Below is a list of nutrients that will help you take control:

1.  A low carbohydrate diet, with no grains or sugars.  (For more info on sugar check out these blog posts: Sugar Cravings Taking Over Your Brain and 99 Ways Sugar Is Poisoning You)

2.  Plenty of water.  A dehydrated brain doesn’t work right.

3.  B-complex supplementation.  The B vitamins all work together, if you’re missing just one, none of them work.

4.  Full-spectrum Sea Salts.  Sea salts are full of the trace minerals you need to keep yourself in balance.  I personally like to get a salt from a different area every time I need some more.  This week it might be Celtic salts, next week Himalayan salts.  Doing this helps me be sure that I’m getting a wide variety of trace minerals.

5.  Magnesium.  Try to get 600-800mg a day.  Magnesium glycinate is very easily absorbed by your body.  Since magnesium can be taken in through your skin, Epsom salt (magnesium sulphate) baths or magnesium oils can be a good magnesium boost when you’re feeling down or overworked.

6.  Zinc.  Zinc can be rough on an empty stomach, so I take my zinc and magnesium right after breakfast.  If I’m feeling beat down from tough workouts or super-stressed, I take a second dose after dinner.

7.  L-tryptophan.  This amino acid is what people talk about in turkey dinners – it doesn’t make  you sleepy, don’t worry .  Typtophan is useful for fighting off both depression and anxiety and is a direct precursor to serotonin.

A good way to take tryptophan is 500mg on an empty stomach and note how you are feeling.  If you don’t improve your sense of general well-being within a half hour, take 500mg more, and continue.  When you start feeling better, that is your dose.  (Note: Do NOT take is you are also taking anti-depressants.  Talk to your doctor first)

8.  Theanine.  This amino acid is useful for combating anxiety paired with mind racing and physical tension.  Begin with a low amount on an empty stomach and find your personal prescription the same way you did with L-typtophan in #7.

Theanine can be found in black and green tea and is the precursor to the calming neurotransmitter gamma-aminobutyric acid.

Theanine shows positive effects on both serotoning and dopamine.  Small doses can raise your energy, while larger amounts are very relaxing.

More benefits include lowering high blood pressure (maybe through the calming effect) as well as being neuroprotective against alzheimer’s and dementia.

9.  Gamma-aminobutyric acid.  This is the neurotransmitter supported with theanine.  It can also be taken as a supplement itself.  It is used by naturopaths for issues with anxiety, physical tension, and racing thoughts.

10.  L-tyrosine.  This amino acid becomes norepinephrine and dopamine – both neurotransmitters linked to depression.

Figure out the dose the way you would with theanine or tryptophan.

Tyrosine is stimulating and so you shouldn’t take it if you have a problem responding to stress, it might set you off.  Also, since tyrosine is a precursor to melanin (skin pigment), so you shouldn’t take it if you have melanoma.

Don’t use tyrosine if anxiety is your problem, only for depression.

11.  Taurine.  Famous for being an ingredient in the energy drink Red Bull, tyrosine is good for fighting anxiety related problems.  It helps take care of nervousness without being sedating.

Taurine is an antioxidant, helps support bile functions, and helps take care of the electrical system in your brain and heart.

Work out your dosage the way you would with other amino acids (small amounts on an empty stomach).  Very high doses might have a diuretic effect (you’ll pee more), but aren’t toxic.

12.  DL-phenylalanine.  Another amino acid precursor to tyrosine, norepinephrine, dopamine, and endorphins.  Read about tyrosine above, DL-phenylalanine has the same warnings.

DL-phenylalanine is very helpful people with strong addictions towards pleasure seeking.  (Ever seek pleasure or comfort from foods?  Check out these posts: End Emotional Eating and Do You Use Food As A Reward?)

13.  Sunshine or Light Boxes.  I prefer sunshine

Using a light box for 15-30 minutes in the morning can shut down melatoning production during the day, which lessens fatigue and depression as well as raising serotonin levels.

Spend as much time outdoors as you can without burning to get the most you can out of “light nutrients.”

Oh, and don’t wear sunglasses when you walk on your lunch break.

14.  Vitamin D.  Vitamin D is another supplement I take daily.  Deficiencies in vitamin D can lead to not only depression and anxiety, but a whole host of other health problems.  (A lack of vitamin D has been shown to be a big cancer risk)

15.  Fish Oil/Omega 3s.  Fish oil helps you with EVERYTHING.  Depression, anxiety, weight loss, you name it, fish oil can help.

There you have it, 15 natural supplements to help fight depression and anxiety.

Long term, your best defense against both depression and anxiety are a healthy low-carb diet, exercise, and a strong social support network – your family and friends.

A study published in Circulation looked at the impact of fish oil and fish consumption on heart disease risk.

The researchers did a review study because observational evidence showed that consuming omega-3 fatty acids lowered risk coronary heart disease and lowered blood triglycerides.

What Are Omega-3s?

I covered the basics of Omega-3s in this post: The Story Of Omega-3s

Fish and other marine life (such as krill) are great sources of omega-3 (or n-3) fatty acids.  These fats are called omega-3s  because the first of several double bonds occur three carbon atoms away from the end of the molecule’s carbon chain.

The three omega-3 fatty acids are alpha linolenic acid (ALA), eicosapentenoic acid (EPA), and docosahexenoic acid (DHA).

These fatty acids can’t be made in the body and are considered essential fatty acids that must be consumed in the diet.

Omega-3s And Triglycerides

Omega-3s will definitely help lower triglycerides (How To Lower Triglycerides 93.5% In 21 Days!).

In this study, they report that plant sources of omega-3s do NOT have the same triglyceride lowering effects as animal-based sources (fish and krill oil).

Triglyceride

They then list five things that omega-3s help with in regards to cholesterol and triglycerides:

1. Slows Very Low Density Lipoprotein (VLDL) triglyceride synthesis
2. Decreases apoprotein B synthesis (apoprotein B is a part of “bad” cholesterol)
3. Helps break down Low Density Lipoproteins (destroys bad cholesterol)
4. Slows the manufacture of bad cholesterol
5. Slows fat release into the blood stream after eating

Fish oil also reduces platelet build up at the same time it lowers bad cholesterol and triglycerides…

What does this mean?  Simply that omega-3 supplementation will reduce plaque build up in your blood vessels, which lowers blood pressure and your risk for heart disease.

Plus, the report says that diabetics taking fish oil could improve their blood vessels elasticity without negatively affecting their fasting blood sugar, cholesterol, or blood pressure. Pretty cool stuff!

Omega-3s And High Blood Pressure

Turns out that omega-3s lower blood pressure in people who have high blood pressure, but don’t lower you any further if you are at normal pressure already.

This goes along with my theory that there’s nothing magical about fish oil, it just allows you body to achieve its natural healthy state.  (Though if you look at most people today, that IS a magical benefit!)

Omega-3s And Blood Clots

Can omega-3s help prevent blood clots?  As someone with a family history of blood clots, this topic is of special interest to me…

Omega-3s affect the cellular responses in platelets, monocytes (type of white blood cell), and endothelial cells (lining of blood vessels) – all in a good way!

You may have heard that aspirin is prescribed to help prevent blood clots – well, this report states that when bleeding times are measured, the effects of fish oil are about the same as those of aspirin.

Taking an omega-3 supplement will reduce your risk of thrombosis (clots inside your blood vessels), so if the thought of a blood clot has ever worried you, take some krill oil and have some peace of mind.

Omega-3s And Immune Response

This review didn’t go in depth into omega-3s and immune response, mostly just that it looks promising and needs more research.

I reported on another study that looked at krill oil’s effects on inflammation: The Effect Of Krill Oil On Inflammation And Arthritis

Fish Intake And Coronary Heart Disease

Studies of the Inuit people highlighted their lower coronary mortality compared with their counterparts in areas that didn’t eat as much fish and other marine life.

The Eskimos’ diet included a much, much higher intake of omega-3 from sources such as seal and whale that resulted in the Inuit having lower blood cholesterol, lower triglycerides, lower LDL-C (bad cholesterol), lower VLDL cholesterol (very bad cholesterol), increased HDL cholesterol (good cholesterol), increased bleeding times (less risk of blood clots), and lower rates of coronary heart disease.

And in the Diet and Reinfarction Trial, men who were instructed to eat more fish after a myocardial infarction had a 29% decline in mortality rates.

Omega-3s And Sudden Death

The Diet And Reinfarction Trial created interest in the link between increased omega-3 consumption and decreased mortality rates.

A study was done comparing rates of sudden death (from cardiovascular problems) in people who ate a diet rich in omega-3s and in a group following a more standard diet.

The results speak for themselves: The group following a standard diet had 8 deaths, the group consuming more omega-3s had… none!

Another study from the Pacific Northwest found that patients who had a sudden cardiac arrest consumed much lower amounts of omega-3s than their age and sex matches in the community.  The data shows that eating fatty fish (a rich source of omega-3s) is associated with a 50% reduction in the risk for primary cardiac arrest (heart attack).

Omega-3 Conclusion

The heart-healthy benefits of Omega 3 fatty acids are indisputable. Plus they support a healthy immune system, pain-free joints, brain and nerve health, and have anti-inflammatory properties.  The research proves that we can all benefit from consuming foods rich in Omega 3 fatty acids.

Unfortunately, the best natural dietary sources of Omega 3s – fatty fish – are frequently contaminated with heavy metals and pesticides, making it difficult to safely achieve a consumption high enough to make a difference. Therefore, supplementing your diet with pure, highly refined omega-3s is the best way to protect your health.

Krill oil provides the best quality source of omega-3 essential fatty acids, especially when concentrated and refined to be as pure as possible.  Prograde Nutrition makes an easy-to-swallow soft gelatin capsule that contains no contaminants and will not upset your stomach or give you “fish burps.”

Prograde Icon krill oil will supply you with the essential omega-3s that support your health, in a convenient supplement form and from the most trustworthy sources available.

Click here to learn more about krill oil:

Icon Essential Omega-3s <= highest quality source

And here is the review study referenced in this post:

Circulation. 1996;94:2337-2340
Fish Consumption, Fish Oil, Lipids, and Coronary Heart Disease
Neil J. Stone, MD
From the Nutrition Committee of the American Heart Association

“Yo yo dieting” is the phrase used to describe the results of typical starvation diets: whatever weight you lose, you gain it (or more!) back as soon as you start eating normally.

A study from Colorado State University looked at yo yo diets – they called it Weight Cycling – and found that dropping a lot of weight and then gaining it back is no protection against cancer risk.

Here’s the citation if you want to read the study yourself:

Cancer Prev Res (Phila). 2011 Nov;4(11):1736-42. Epub 2011 Oct 7.
Weight cycling and cancer: weighing the evidence of intermittent caloric restriction and cancer risk.
Thompson HJ, McTiernan A.
Cancer Prevention Laboratory, Colorado State University

The abstract concludes: “Collectively, the data argue against weight cycling and indicate that the objective of energy balance-based approaches to reduce cancer risk should be to strive to prevent adult weight gain and maintain body weight within the normal range defined by body mass index.”

I repeat, to reduce cancer risk strive to prevent weight gain!

It’s like the classic advice that the best way to lose weight is to not gain it in the first place.

So instead of crash dieting, the best way to protect your health is to focus on finding a healthy way to eat that will lower your body weight into a healthy range and allow you to keep it there, without yo-yoing up and down.

This time of the year we can’t avoid Holiday parties and their evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So without further ado, let’s talk a bit about our friend “alcohol”…

Alcohol And Fat Loss – What You Need To Know

One question that often presents itself to many dieters who are trying to shed their extra pounds is whether alcohol can be included in their nutrition plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the brakes on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

“The more you cook, the better you look”

Learning how to make healthy meals tasty and interesting is one of the best things you can do for your physique and your health.

Today I want to share some of the recipes from here on Wold Fitness. (WARNING!  Not all of these recipes are pure paleo)

First, check out this post: Six Dumb Things You Do In Your Kitchen

You’ll get a breakdown of simple things you can do to improve your healthy eating

Now, on to the recipes!

Smoked Salmon Salad

Paleo Peach And Pecan Scramble

Beef And Pepper Kabobs

Grilled Salmon And Peach Salad

19 Primal Snacks

Apple Pie Scrambled Eggs

Coconut Milk Ice Cream

Asian Turkey Burger

Bacon And Brussels Sprouts

Lentil Fruit Salad

Smoked Salmon Wrap

Hyper-Veggie Breakfast Scramble

Our diets today are incredibly deficient in omega-3 fatty acids compared with the diets we were evolved to eat.

Research suggests that we evolved eating a 1:1 ratio of omega-6s to omega-3s.  Today, even a very healthy diet will have a ratio of 20:1, with unhealthy diets up into the ranges of 100:1!

Thus, the magic of fish oil and other omega-3 supplements isn’t that they ADD something special – it’s that they bring our bodies back into balance so we can have the health, energy, vitality, and weight we were designed to have!

A review study from the Center For Genetics in Washington D.C. looked at supplementation of omega-3s and found some amazing results.  If you are at all interested in your health, you’ll want to take a look at this:

Omega-3 fatty acids decrease platelet aggregation, blood viscosity, and fibrinogen. This means there is less plaque build-up in your blood vessels, which lowers your risk for heart disease and heart attacks.

Omega-3 fatty acids lower LDL (bad) cholesterol – again supporting heart health and proper blood flow.

Omega-3 fatty acids lower triglycerides in both normal people and people with genetic triglyceride problems. (Check out this post: Drop Triglycerides 93.5% in 21 Days!)

There is either no effect on HDL (good) cholesterol or else there is a slight increase when supplementing with omega-3s, so you don’t have to worry about the added fats from fish oil supplements having a negative effect on your HDL.

From the study: “eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the form of fish oils along with antirheumatic drugs improve joint pain in patients with rheumatoid arthritis; have a beneficial effect in patients with ulcerative colitis; and in combination with drugs, improve the skin lesions, lower the hyperlipidemia from etretinates, and decrease the toxicity of cyclosporin in patients with psoriasis.” Which basically says that fish oil will make almost everything better!

Omega-3s have also been shown to decrease the number and size of tumors (cancer fighting) as well as increasing time before tumor appearance (cancer prevention).

DHA is also essential for the normal functional development of the retina and brain, especially in premature infants.

And one final bit of advice from this study: “Because omega 3 fatty acids are essential in growth and development throughout the life cycle, they should be included in the diets of all humans.”

I personally take both fish oil and the more potent krill oil as my omega-3 fatty acid supplements. For more information on krill oil and a great video explaining EPA and DHA, check this out: Krill Oil Explained

Here is the study reference for my fellow research geeks:

American Journal of Clinical Nutrition, Vol 54, 438-463.
Omega-3 fatty acids in health and disease and in growth and development
AP Simopoulos
Center for Genetics, Nutrition and Health, Washington, DC.

I’ve written about my personal experience with soy overdosing here: Soy, My Nipples, And Your Health.

And a friend of mine just sent me this study on soy: Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic

Researchers looked at “subfertile couples” undergoing treatment at fertility clinics and found that there is an inverse relationship between soy intake and sperm concentration.

Translation: The more soy you eat, the lower your sperm count.

Uh-oh.

Soy’s natural defense against being eaten isn’t thorns or poison, it’s much more subtle than that.  When a soy plant is eaten, it makes the animal (humans in this case) sterile to prevent any future eating.

Diabolical, isn’t it!

So the take-home message for today is: Soy really messes up your health.

If you want to find more studies on soy, google any of the abstracts on this page: Survey Says… Soy Is Bad News!

Estrogen levels in men are a hot topic in the news right now.

Men with high estrogen levels are more likely to store their fat in their chest and lower abs.  Plus it leads to some nasty health issues and chronic diseases.

Testosterone levels in men are 15 to 50% lower compared to 50 years ago.  (This probably leads to the saying “You’re half the man your grandfather was!”)

I’ve put together a short list of estrogen-lowering tips for men, check ‘em out:

1.  Eat organic, local, pesticide-free produce.

Preferably grown yourself or from a farmer’s market.

Pesticides and herbicides have been shown to increase estrogen levels.

2.  Eat organic, local, hormone-free meats.

Most commercially raised livestock is pumped full of hormones and antibiotics.

These hormones and antibiotics will raise your estrogen levels, damage your body, and lead to heart disease and cancer.

To really maximize the health benefits of the meat you eat, get grass-fed beef.

3. Avoid commercial protein powders for the reasons in #2

If the animal has been pumped full of hormones and antibiotics, it stands to reason that the milk from the animal will be full of hormones and antibiotics.

If you drink whey protein from an animal full of chemicals, your estrogen levels will rise.

4.  Avoid eating and drinking out of plastic

Plastic has been linked to increased estrogen levels.  Keep your food in glass containers and drink out of stainless steel bottles.

The worst plastic for you is type #7 (it has a little 7 on the bottom).  Avoid this plastic at all costs, don’t even use shampoo from type 7 bottles.

5.  Don’t eat “modern foods”

Almost everything that comes from a box, bag, or bottle is bad for you.

Follow the paleo nutrition rule: only eat what a caveman would eat.

All the chemicals and preservatives in modern manufactured foods will raise estrogen levels, make you fat, and lead to health problems.

6.  Eat tons of cruciferous vegetables

Cruciferous vegetables like broccoli and cauliflower have been shown to reduce estrogen levels.  A side bonus is that they are effective cancer fighters.

Tired of broccoli?  Here’s a list of other cruciferous vegetables:

• horseradish
• land cress
• ethiopian mustard
• kale
• collard greens
• Chinese broccoli
• cabbage
• brussels sprout
• kohlrabi
• broccoli
• broccoflower
• broccoli romanesco
• cauliflower
• wild broccoli
• bok choy
• komatsuna
• mizuna Brassica
• Rapini (broccoli rabe)
• flowering cabbage
• chinese cabbage
• napa cabbage
• turnip root
• turnip greens
• rutabaga
• siberian kale
• canola/rapeseed
• wrapped heart mustard cabbage
• mustard greens
• tatsoi
• arugula
• garden cress
• watercress
• radish
• daikon
• wasabi

7.  Avoid alcohol

Alcohol is highly estrogenic.  A drink a night or a few drinks on the weekend will boost your estrogen levels and keep fat on your body.  Which leads to…

8.  Lose excess body fat

Most people forget that fat has an impact on hormone levels.

It is essential for men to get their bodyfat below 15% for health and to combat estrogen levels.

No booze, no junk food, cut the carbs, and do metabolism boosting workouts at least 3 times a week.

9.  Drink purified water

Water quality is getting worse and worse as it is recycled and chemicals are added.

Get a high quality water filter and use it for all of your drinking water, coffee, tea, and ice cubes.

For bonus estrogen fighting points, get a filter for your shower head as well.

10.  Get more sleep

Lack of sleep will cause your estrogen levels to rise.  Make a deal with yourself that you’ll be in bed early enough to get a full night’s sleep.

Darken your bedroom, avoid TV or computer an hour before bed, and don’t drink caffeine late in the day.

That’s it, 10 simple ways for you to lower your estrogen levels.

With low estrogen levels, not only will you be healthier and leaner, it will be easier for you to add muscle, recover from injuries, and have a great body.

A chiropractor friend of mine told me that SITTING is the most damaging thing we do all day:

You probably don’t need a better chair, you just need to see how to sit correctly.  Check out this video:

For more tips and tricks for getting rid of back pain, check out this post on Wold Fitness:

17 Ways To Fix Back Pain

Salads can be so much more than iceberg lettuce and shredded carrots.  Salads should be delicious and nutritious – not boring and limp.

Today I want to share 8 greens that will boost both the taste and nutrition of your salads.

Salad Booster #1: Arugula

I’d describe arugula as “mustardy,” which helps to add flavor when you’re cutting down on salad dressing.

Arugula will also give you a good dose of calcium and magnesium.

Salad Booster #2: Watercress

Last night I had plum and chicken kabobs over a watercress salad. Delicious!

Watercress is a little peppery, and contains awesome phytochemicals that fight airborne pollutants like tobacco smoke and exhaust fumes.

Think of a watercress salad as a HEPA filter for your lungs.

(Update: One of my clients told me her grandmother used to crush watercress and feed it to her whenever she had a cold lodged in her chest.  Grandmas rule!)

Salad Booster #3: Spinach

Spinach and I get along so well I have to remind myself to branch out and eat lots of other vegggies. I cook down as many as 8 cups of spinach into my morning eggs.

Spinach is a great source of both lutein and zeaxanthin – antioxidants that protect your eyes from aging.

A study from Tufts University found that eating spinach frequently lowers your risk of age-related macular degeneration by 43 percent.

Salad Booster #4: Romaine

Romaine tastes a little bit like celery, without the bother of strings getting caught in your teeth.

It is a good source of beta carotene (more than 700 micrograms per cup).

The University of Illinois showed that high levels of beta-carotene inhibits the growth of certain cancers by 50 percent.

Salad Booster #5: Kohlrabi

I didn’t like kohlrabi the first time I had it, but now I can’t get enough! It tastes like a cross between a cabbage and a turnip (seriously).

Kohlrabi has potassium (an essential element) to help lower your blood pressure.

You also get a dose of glucosinolate, a phytochemical that has been shown to help prevent some cancers. Cool!

Salad Booster #6: Endive

Crisp, slightly bitter, and full of fiber – endive is a great addition to any salad.

A cerving of endive also has plenty of folate: an essential B vitamin. People who don’t get enough folate have a 50% greater risk of developing heart disease.

Salad Booster #7: Bok Choy

Bok choy tastes a little like cabbage… but it has A LOT more vitamins!

You can get even more cancer-fighting, age-reducing phytochemicals from eating bok choy: flavonoids, isothiocyanates, and dithiolthione.

Salad Booster #8: Mustard Greens

This is advanced salading right here. Mustard greens are spicy, crunchy, and delicious. The only caaveat I have about them is to start off with small servings if you aren’t used to eating vegetables. Otherwise your digestive system might rebel!

Mustard greens are a good source of tyrosine, an amino acid that can help with both your memory and your concentration.

There you have it! 8 delicious ways to add more flavor and nutrition to your salads. Now for a bonus tip:

BONUS SALAD TIP

Most salad dressings are packed full of sugars, vegetable oils, and gummy coloring agents. Gross.

If you want to add some moisture and some flavor to your salads, add in some fruits and nuts.

I add a few raisins, a bit of chopped apple, and some chopped walnuts to my broccoli-watercress salads. Mmmmmm…

Other good moisture/flavor additions to a salad are: cucumbers, berries, bell peppers, chopped dried fruits, and meat.

Have fun and eat some delicious salads!