Wayne Joseph’s Blog

Running with the Big Dog

Variety in Foods is the Key to a Healthy Lifestyle


Nutritionally, there is no perfect food, although a few come pretty close. And even if there were, who’d want to eat the same thing every meal, every day? Fortunately, variety and healthy eating can go hand in hand, particularly if you know where to look. Take a look at these foods that pack a nutritional punch and can be incorporated into a wide variety of meal plans.

Beets: Beets were one of the most successful crops in the Biosphere project.  Basically, it simulated living on the moon. And if you had to pick one vegetable to take with you to the moon, you’d do well to pick beets. The roots and leaves are packed with antioxidant phytochemicals, provide much-needed minerals and vitamins, and are a good source of fiber.

Rye: Obesity statistics suggest a good portion of us could use some help battling the scale, and rye is on your side. Rye has an excellent reputation for helping us feel full, produces a low insulin response, and is typically a good source of fiber. It is a rich source of minerals, too.

Organic Berries: This isn’t a hard sell, right? Juicy, bright, and tasty, berries add fiber, vitamins and antioxidants to your diet. These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit in drinking cranberry or blueberry juice for prevention of urinary tract infections.

Fermented foods: Face it Mr. Clean, the human body needs bacteria, and fermented foods provide good bacteria (probiotics) to give our native colonies a helping hand. Clinical trials continue to examine the benefits of probiotics on gastrointestinal complaints like diarrhea and irritable bowel syndrome, as well as for conditions such as colic and eczema in infants.

Legumes:  Don’t fear the beans! Yes, some legumes have “explosive” potential, but adding beans, lentils, or peas to our diet may be one way to keep us merrily dancing along.

This low-fat, no-cholesterol source of protein, fiber, vitamins, minerals, and phytochemicals is among the best foods we can eat. As a substitute for meat-based protein, beans can help support our drive for heart health. And the fiber and protein in legumes are excellent tools in our weight-management toolbox.

Cruciferous vegetables: Broccoli, radishes, the dreaded Brussels sprouts and cabbage are all members of this illustrious family of veggies. Associations between low incidence of some cancers and high intake of cruciferous veggies have led to more in-depth research on how these unassuming vegetables contribute to a healthy diet. Crucifers are especially rich in phytochemicals (including isothiocyanates such as sulforaphane), both of which are responsible for these vegetables’ pungent or spicy flavor and appear to help the body’s detoxification processes. The phytonutrients in these vegetables also seem to affect the body’s ability to respond to free radicals. Steamed or raw, they retain the majority of their nutrients.

Organic Figs: Fresh or dried, these teardrops of deliciousness are a wonderful addition to any diet. High in fiber, potassium and manganese, figs can support heart health and weight management as part of a healthy diet and exercise program. They’re great on their own as dessert or a snack, and they make a wonderful addition to salad, too. Choose the organic ones, though, especially if you are sensitive to sulfites.

Fatty Fish:  In this case, fat is good. Cold-water fish (like salmon and sardines) contain a high concentration of omega-3 fatty acids (specifically EPA and DHA) that appear to have a host of health benefits. Large, rigorous trials from around the globe have found evidence that diets with the highest levels of omega-3 fatty acids are also the most heart healthy. The American Heart Association recommends that healthy adults should eat two, 3-ounce servings a week, which is in line with the American Diabetes Association and the World Health Organization.

Whatever You Don’t Eat Now:  Variety is important. It’s so easy to get stuck in a food rut, especially if you’re counting calories. So instead of eating yogurt and cherries as a snack every day, why not try oatmeal and blueberries? Or string cheese and an apple? Buying a farm share or visiting a farmer’s market can be a good way to try new vegetables. And if something looks unusual – pick it up! You can put the power of the Internet to good use and find a recipe for anything in seconds flat. So try a purple pepper or a golden beet. A vibrant rainbow on the plate means more and varied nutrients for the body.

November 24, 2010 Posted by | Health and Fitness | , , , , , , , , , , , | 1 Comment

For Better Health: Feed Your Brain

Suggestions for a healthier brain

Feed Your Brain

Brain health should be at the top of your list of health and wellness priorities; after all, you can live without a kidney, spleen, teeth, hair andother assorted elements of your body, but without a brain – well, there’s notmuch you can do after that. And you can’t get a brain transplant (at least notyet), as you can with other organs and appendages, which means it’s your job tofind ways to keep your brain as fit as possible for as long as possible. Hereare three brain-friendly nutrients to keep in mind as part of your daily diet:

Omega-3 fatty acids are associated with various health benefits; with respect to the brain, DHA (docosahexaenoic acid) is the major polyunsaturated fatty acid found in the brain and is linked to brain development and function. Good sourcesof omega-3s include seafood (especially cold-water fish) and supplements; manufacturers also have begun adding DHA to some dairy products.

 Choline, a water-soluble B vitamin, is a chemical building block of every cell in the body; that makes it a pretty important nutrient. Evidence suggests choline may improve memory and protect against senility in old age. Good sourcesof choline include egg yolks, skim milk, soybeans and lentils.

Folic acid, otherwise known as vitamin B9, is well-known for its effect on fetaldevelopment: adequate daily folic acid intake can reduce the risk of birthdefects such as cleft palate/lip. It’s also great for improving cognitivefunction (your ability to think clearly and remember things), suggesting it mayhelp protect against the development of Alzheimer’s. Spinach, asparagus andavocado are all good sources of folic acid; many cereals are also fortified withB9, and it is a staple of many daily multivitamin supplements.

 For more information, go to http://www.toyourhealth.com/mpacms/tyh/article.php?id=1219

July 31, 2010 Posted by | Health and Fitness | , , , , | 1 Comment