WELLNESS CONNECTION ·

Foods as Medicine

By Paulette Lambert, R.D., CDE, Director of Nutrition

January 27, 2011 - 5:00PM

For centuries we have used the foods we eat to create poultices, creams and lotions, to make homeopathic remedies, and even to form the foundation of many common supplements. But Hippocrates probably had something even simpler in mind when he said, �Let food be thy medicine and medicine be thy food."

Unfortunately, the American diet has digressed in the last 50 years to one largely filled with convenience and pre-packaged foods, contributing to the American epidemic of obesity and to many of the chronic diseases that currently plague all segments of society. As increasing data emerges proving the degenerative effects that processed foods have on our bodies, however, a more deliberate shift to healthier eating is occurring.

This new focus on the benefits of a healthy diet includes the idea that a balanced meal is really meant to be the source of vitamins, minerals, and other nutrients that the body needs to stay healthy. For years, nutrition science has provided us with volumes of information regarding the roles vitamins and minerals from our food play in disease prevention. Now, scientists are uncovering the potential that certain foods may reduce the risk of specific illnesses such as cancer and diabetes.

Even with the increase in readily accessible information about the health benefits of various foods, information on the best �foods with benefits� can be confusing and difficult to find. With that in mind, we�ve compiled a list that contains many of the powerful foods we�ve been describing. By no means exclusive, this list can serve as a jumping-off point to help you find foods that can be easily incorporated into your diet and provide you with immediate benefits.

But remember, before you clear out your fridge and stock it solely with the items listed below, keep in mind that a healthy diet is a balanced one that offers variety to ensure you are getting all of the nutrients needed for optimal nutrition.

Apples
Buy organic and leave the peel on! Much of the LDL cholesterol lowering fiber in apples is found in the peel. It contains a high level of flavonoids, which have anti-inflammatory properties that promote heart heath. Studies have shown that those who consume an apple 30 minutes before a meal eat approximately 200 calories less during the meal. Add diced apples to your oatmeal, slice thinly for salads or enjoy whole with a few nuts as a quick snack.

Beans
The body needs protein, and plant based proteins are a healthy choice for many reasons. Beans provide us with a quick and easy source of vegetarian protein, fiber, iron, and calcium. They are a fat-free food and can be rinsed to remove most added sodium. Beans can be added to pasta, salads, and soups or can be combined with rice and salsa for a quick, tasty, and nutritious meal. With just a little time and a few more ingredients you can make your own hummus, bean spread, and dip. Keep a variety of canned beans (kidney, black, pinto, cannellini) in your pantry.

Berries
Berries of any variety are a healthy addition to your diet. As the richest food source of antioxidants, they help protect the body from free radical damage to cells that can cause cancer. They have also been proven to be effective in prevention of heart disease as their nutrients raise good cholesterol (HDL) and lower blood pressure. Berries�and especially blueberries�have also shown the ability to reverse age-related declines in brain and motor functions. Berries are one of the foods that tend to contain high concentrations of pesticides, so organic is better. Use frozen berries as an alternative when not in season.

Cruciferous Vegetables
This powerhouse vegetable group includes cabbage, Brussels sprouts, kale, and broccoli. Revered for their detoxification ability, these vegetables help the body rid itself of environmental contaminants that can build up in our organs and soft tissue. Studies have shown that consuming just 3 to 4 servings each week of this vegetable group decreases cancer risk by as much as 40 percent. They also freeze well, so keep some in the freezer when they are not in season or if time is an issue. Look in your local grocery for �steam fresh� varieties that go from freezer to microwave in 3 to 4 minutes. Flash frozen vegetables are just as nutritious as fresh and even more so if the fresh veggies have traveled two weeks getting to your market.

Nuts
Eight walnut halves or 12 almonds per day actually help prevent diabetes and heart disease. Both are good sources of omega-3 fats, fiber, and protein. Keep serving size packs in your purse, your car, and in an office drawer so that you always have a protein burst at your finger tips. Add them to fruit for a great afternoon snack that will perk you up and keep you satisfied for hours.

Oatmeal
Real, whole oats are unprocessed grains that contain water soluble fiber, which is effective in lowering cholesterol. They also contain antioxidants that prevent free radical damage, thereby lowering the risk for heart disease even more. Unlike many processed cereals that spike blood sugar, oats actually slow the rise of blood sugars in the body which in turn keeps glucose levels more stable and lowers risk for diabetes. Rolled oats have the same value as steel cut oats, but are creamier due to the rolling of the grains which releases more of the starch during the cooking process. Instant oats have much higher sodium content, so avoid them when possible.

Organic Non-Fat Greek Yogurt
An excellent source of probiotics�the healthy bacteria that improves digestive health and boosts immunity�Greek yogurt packs double the protein punch of regular yogurt. Add it to smoothies, mix with fruit and nuts, or top it with crunchy cereal. Read the labels and try to keep calories in each serving under 130; this generally indicates lower sugar and fat content.

Tomatoes
Get them any way you can! Tomatoes are high in Lycopene, which protects the body from cancer, and has also proven to have benefits for cardiovascular health. Use fresh, sun dried, or boxed varieties in soups, sauces, and pasta. Boxed tomatoes (tetra box for packaging) do not have the harmful BPA and added sodium found in canned varieties. Add fresh tomatoes to everything, and for a sweet snack, grab a handful of cocktail, or cherry, tomatoes!

Whole Soy Foods
Both tofu and frozen shelled edamame (soybeans) are less processed forms of soy that have a high level of vegetarian protein, phytonutrients, fiber, and calcium. New studies about soy show that eating unprocessed soy products in moderation (1 to 2 servings per day) actually helps lower risk factors for prostate and breast cancer and helps fight osteoporosis and heart disease. Use edamame in soups and salads or alone as a snack. Substitute organic tofu in place of chicken in stir fry, or add cubes of it to soup for a quick, easy vegetarian meal. You can even combine it with some of those cruciferous vegetables we listed above to make a tofu scramble in place of eggs for breakfast.

Wild Salmon
As an alternative to tuna and other potentially contaminated ocean fish, wild salmon contains extremely low levels of mercury. It�s full of healthy omega-3 fats, so, in place of tuna, use this fish in your meals three times per week for heart health. Wild salmon also comes in convenient foil packages. When it�s not in season, open a package (can opener not necessary) and use it on sandwiches or in salads and pasta dishes.

By adding foods with benefits to your diet and replacing processed snacks and unhealthy meals with items from these categories, you are nourishing your body and giving it the vital elements it needs for proper cell regeneration and growth. Eat happy, eat healthy, and let these foods be a part of your wellness regimen.

This article originally appeared in Women magazine, Winter 2010.

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