Healthy Foods For You
There is a large collection of information available for nutritional healing, including healthy foods. I want to share about the processed foods readily available in the supermarket.
What has happened to our foods over the past 40 to 50 plus years seems to be a contributing factor in many of the Western illnesses. These include heart disease, type II diabetes and obesity problems.
This topic is of special interest for me because of my recent diagnosis of coronary heart disease and the foods that may have contributed to this.
The lesser dense LDL’s of cholesterol, also known as simple white sugars or refined carbohydrates, seep between the walls of arteries and stay there. They become rancid, inflammation can occur and there is a break or rupture of the artery wall.
Our body responds with wanting to fix this and form blood clots. A narrowing of the artery occurs. A possible occlusion or closure may then happen within this artery.
The following statement comes from the University of Wisconsin Health Integrative Medicine Department.
“The best treatment for cancer, cardiovascular disease, and neuro-degenerative disease (nervous system) is prevention. Increasing numbers of research studies show that making healthy whole foods the foundation of your diet can help you feel better.”
“The following key nutritional recommendations encourage eating a well balanced diet rich in whole foods and healthy omega-3 fats.
These help to decrease inflammation, prevent cancer, improve mood, prevent and treat heart problems, improve skin condition and overall help you feel better.” Think of it as, nutritional healing.
Whole foods is just that—whole. It is the complete plant or seed such as the hull of a flax seed as well as the inside portion of the seed. As Michael Pollen states, “Don’t eat anything your great grandmother wouldn’t recognize as food.” Don’t eat anything incapable of rotting.”
We need to be aware of the quality of the food we consume. Michael Pollens, “In Defense of Food”, discusses the western food industrialization of the 20th century.
Processing or making pre-packaged components of foods has increased the carbohydrate and sugar content of food and decreased some of the natural healthy fats and natural fiber in foods.
Manufactured items labeled with low or reduced fat may cause a reverse impact on how our body attempts to utilize the pretend food. The body does not feel satisfied and we eat more and take in more calories and gain weight from the “lowfat” pretend packaged foods.
Added items include high fructose corn syrup from corn, an added fat from soybean oil, and refined grains. Some of the research states, “The replacement of natural fats with hydrogenated vegetable oils or also called trans fats might be responsible for the 20th century rise in coronary artery (heart) disease."
Some cattle, pigs, chickens and even farm fish are being fed modified foods mainly corn and soybeans. If animals aren’t given the opportunity to eat grasses and other plants they also are missing many nutrients for their health nutrition.
The high-fiber diet and anti-inflammatory diets from whole organic or natural foods provide us with the vitamins and minerals in their natural state for us to have authentic nutritional healing from food.
A whole food consists then of the outside and inside of a grain kernel, or the outside peel and inside core of a carrot for example.
Omega 3’s EPH and DHA forms are found in green plants, and algae which wild fish eat. Even natural animal fat has omega 3’s. These fatty acids are key to neurological development and processing thought, in metabolizing of glucose, and keeping a check on inflammation.
Seeds that we are eating more of, such as linoleic soy and corn, contain Omega 6 fatty acids which may cause inflammation and may contribute to other neurological concerns. Omega 3 reduces blood clot formation and inflammation while Omega 6 increases blood clotting and inflammation. Having a balance of both 3’s and 6’s is a healthy blend.
The resources seem to agree that there can be healthy, high fat and healthy low fat diets. This can be achieved if these diets are built around whole foods instead of highly processed food products.
The following is recommended for nutritional healing of ourselves and for sound health nutrition:
1. A diet rich in fruits and vegetables, especially leafy green vegetables, (many different kinds) which have anti-oxidants;
2. Unrefined seeds and nuts such as soy, flax, almonds, walnuts, hazelnuts. Natural peanut butter.
3. Meats, free-range means nothing, look for the word 'pastured';
4. Cattle—100% grass fed;
5. Healthy soils, without pesticides or chemical fertilizers;
6. Avoid food products containing ingredients that are unfamiliar or unpronounceable;
7. Avoid foods in packages with more than 5 ingredients in number (there might be a few exceptions to this) or that include high fructose corn syrup;
8. Use of local farmer’s markets and growers is recommended.
9. Use of oils such as canola, olive, walnut, soybean, peanut, and flax.
Please contact me and feel free to share your comments, concerns and information you may want to add.
Resources: Michael Pollan, “In Defense of Food", Mercola.Com, “Food and Healing” by Anne Marie Colbin, “The New Whole Foods Encyclopedia,” by Rebecca Wood
Please see my link to "Recommended Reading" for easy-to-use information about healthy foods and how to make them.
Organic or Not?
Please take a look at this video from Dr. Oz
Can you taste the difference between
organic foods and their non-organic versions?
Dr. Oz advises you on your supermarket
purchases. Learn 4...
Dr. Andrew Weil's “Dirty Dozen” fruits and vegetables which...
Here is a recommended list from Dr. Andrew Weil's “Dirty Dozen” fruits and vegetables which have the highest pesticide load, making them the most important to buy organic or to grow them organically yourself:
5. Blueberries (domestic)
7. Sweet bell peppers
9. Collard greens/Kale
12. Grapes (imported)
Here is a recommended list from Dr. Andrew Weil's “Clean 15” foods which have the lowest pesticide load and are the safest conventionally grown crops to consume from the standpoint of pesticide contamination:
3. Sweet Corn
6. Sweet Peas
11. Cantaloupe (domestic)
14. Sweet Potatoes
15. Honeydew Melon