Jewish Rye Bread (Earth Grains) Ingredients: Rye Flour, Wheat Flour, Malted Barley Flour, Yeast, Molasses, Garlic, Caraway Seeds, Baking Soda, Corn Meal, Soy Flour, Cornstarch, Vinegar, Onion, Salt, Soybean oil, soy flour, cottonseed oil, corn flour

Vitamins: Thiamin, Riboflavin, Calcium, Iron, Niacin, Folic Acid

100% Whole Wheat (Natureís Own)  Ingredients: Stone ground whole wheat flour, Brown Sugar, yeast, Wheat Gluten, salt, vegetable oil, (soybean oil or canola oil), dough conditioners (sodium stearoyl lactylate, calcium stearoyl-2-lactylate (mooglycerides, calcium iodate, ethoxylated mono and digrycerides, calcium peroxide, datem) cultured whey (buttermilk) vinegar, calcium sulfate, monocalcium phosphate, yeast food (ammonium sulfate).

Vitamins: Calcium, Iron, Thiamin, Riboflavin, Niacin, Folic Acid,

White Wheat Bread (Healthy Family)  Ingredients: Unbleached Enriched Wheat Flour, Flour, Malted Barley flour, yeast, water, fructose corn syrup, soy fiber, wheat gluten, soybean or canola oil, salt, soy flour, whey (milk)

Vitamins: Calcium, Iron, Thiamin, Riboflavin, Niacin, Folic Acid

White Bread (Sunbeam) Ingredients: Enriched flour, Wheat flour, Barley Flour, Corn Syrup, Yeast, Soybean oil, Salt, Corn Flour, Soy Flour, Whey, Yeast

Vitamins: Calcium, Iron, Thiamin, Riboflavin, Niacin, Folate

Corn Bread (Home Made)  Ingredients: whole wheat flour (or bleached flour), Yellow Corn Meal, Baking Soda, Eggs, Olive Oil, buttermilk and Salt in a cast iron skillet.

Vitamins: Iron, E, Calcium, B 6, Zinc, Magnesium, Pantothenic Acid, Chromium, Selenium, Polyphenol

Magnesium  Boost energy, nerve function, muscle relaxation, bone & tooth formation. With Calcium & Potassium, it aids in the production of insulin, heart rhythm and clots blood. Stress, certain medications & illnesses deplete Magnesium.

Too little: muscle spasms, fatigue, irritability, nervousness & confusion

Too much: diarrhea and nausea

Food: Whole grains, nuts, legumes

Pantothenic Acid:  Helps break down carbohydrates, fats and protein. Aids the production of enzymes. We need it to keep our brain and nervous system communicating with each other and produce stress hormones.

Too much: diarrhea

Food: Fish, Poultry, Whole Grains, Yogurt, Legumes, and Organ Meats.

Zinc:  Aids in cell growth, sexual maturation, immunity, taste and small. Aids sex and thyroid harmones; slows vision loss in folks with macular degeneration.

Too little: poor healing, colds, flu, skin problems and can cause taste and smell to be inaccurate.

Too much: lower immunity and lowers the good cholesterol.

Food: Water, meat, and almonds

Calcium  Promotes strong bones and teeth. Helps regulate digestion and metabolism. Needed for communication between nerves and cells, blood clotting, healing and muscle contraction. Aids in maintaining healthy blood pressure. (Take Calcium tablets or drinks 3-4 8-oz. glasses of milk per day.)

Too little symptoms are bone abnormalities muscle spasms. Getting too little is normal

Too much can affect absorption of key minerals. Getting too much is rare.

Food: Milk, Buttermilk, All Cheese, Yogurt, Sour Cream, Butter and any other Milk Products

Chromium  Aids bodyís use of insulin ad helps brake down fat and protein

Food: Potatoes, Brewers Yeast, Whole Grains, Whole-grain breads, Prunes, Peanut Butter, Nuts, Seafood

Iron  Aids in oxygen transportation to cells in our bodies (found as protein in red blood cells).

Too little: Anemia [usually caused by blood loss (tumors or excessive bleeding), inadequate intestinal absorption]. Signs are tired, weak, too cold, low immune system.

Too much: Vomiting, diarrhea, black stools, can cause death in small children

Food: Meat, Fish, Poultry, Lentils, Beans, Fortified Flour, and Fortified cereal, Fortified grain products

Lunch Box Tips  A healthy lunch starts with a healthy sandwich. Cold is better unless the lunch is for a person who has access to a microwave. Putting something in a personís lunch that they do not want is a waste of time and money. They will not eat it. We have so much variety available to us that we can allow the person (even a child) to chose what he wants. If itís a child, give him options and allow him to chose from the options given. A sugar loaded lunch is really bad. Hyper children do not learn well in class.  But if the person is hypoglycemic, put a Reese's peanut butter cup in their lunch. Not only will the sugar stop the attach; the peanut butter will stabilize their blood sugar.  A person can't think or learn if their blood sugar is too low.

A sandwich should start with a whole grain bread that the person likes. There should be a meat and a cheese in each sandwich (whichever kind the person likes).

Lettuce and Tomato equal a garden salad. Put the tomato next to the meat and the lettuce next to the bread to avoid the bread getting soggy.

Two fruit in a lunch is very healthy. An apple a day does keep the doctor away and a banana has potassium and aids in digestion. Pick the fruit liked by the person who is going to eat the lunch.  Milk is always a good, healthy choice (it can be white, chocolate or strawberry). Some people are lactose intolerant or just hate milk. Diet Soda, Sugar free Iced tea or Kool-Aid is OK.