by Jeanne Larson, MS, Nutrition
Editor's Note: Jeanne Larson, MS, Nutrition, was allergy nutritionist for 9 years at ENT Professional Associates in Ashland. She was the critical link for mothers, families and adults struggling with elimination of diagnosed food intolerance and those trying to adopt a healthy lifestyle. Jeanne helped others formulate food plans that would work in their kitchens. Before her passing in January 2007 she created a booklet, Eat, Drink and Be Healthy, with six way to improve personal health and sustainability. Here are her top recommendations:
1. Eat more fruit and a whole lot more vegetables (aim for 5-10 servings a day)
That’s not a misprint. Study after study reveals fruits and vegetables are nature’s best health foods and 5-10 servings (or more) a day puts them where they belong – as the centerpiece of the meal.
Beneficial compounds in fruits and vegetables help prevent cancer, heart disease, stroke, cataracts and a host of other diseases.
If it sounds dull to follow this advice, picture this – a purple cabbage, a red bell pepper, an orange or a bright orange squash and a deep green stalk of broccoli. Make eating a colorful experience! The fruits and vegetables that offer the most nutrients are also those with the deepest color.
Dark green romaine lettuce, for instance, is more healthful than the pale iceberg variety. The most nutritious vegetables of all are broccoli, spinach, sweet potato, collards, kale, cabbage, winter squash, carrots, tomatoes, pumpkins and red bell pepper.
The most health-promoting fruits are cantaloupe, papaya, watermelon, blueberries, strawberries, boysenberries, kiwi, grapefruit, orange, prunes and dried apricot. Whole fruit is preferable to fruit juice. Stick to a maximum of 8-12 oz. of juice a day, making sure it is 100% fruit juice, not a sugar-added fruit drink.
2. Take water more seriously (aim for 6-8 glasses a day-equivalent to 1 1/2 - 2 quarts)
Good health starts with the fundamentals of good air (indoor and outdoor) and good water. Water makes up about 85% of the human brain, 80% of the blood stream and 70% of lean muscle. Keep all that water in your system fresh!
The sensation of thirst is a thirst for water. Untreated water from a deep well or artesian spring is best. If it is not available, it is important to filter water to remove traces of chlorine, lead and other contaminants.
Sports medicine research shows that water is also the best sports drink – better than so-called power drinks. Beverages with caffeine (coffee, soft drinks) cause water loss due to the diuretic action of caffeine. Headaches are often caused by dehydration.
Rather than wait until you are thirsty, keep fresh water nearby at all times (preferably in a glass or thick, clear plastic container) as a reminder to take a drink. For a touch of pizzazz, add a sprig of mint or a squeeze of fresh lemon or lime.
3. Keep sugar in its place.
A sweet dessert now and then after a balanced meal fits into the picture of good health. As daily fare, however, refined sugars in food and drink are out of place. Our blood stream normally contains less than 2 teaspoons of glucose (natural sugar) at any one time. A 12-oz soft drink contains 10 teaspoons of rapidly absorbed sugar. That spells trouble for keeping blood sugar steady. Even in smaller amounts, refined sugar is so concentrated it sets off a “fire alarm” in the body. Insulin is first on the scene, rushing around trying to stabilize blood sugar. It douses the fire so well that a crash with a feeling of depleted energy follows.
Consuming sugar day after day means the alarm, “Fire! Fire!” repeatedly activates the automatic stress response normally reserved for true emergencies. The result is unnatural wear and tear on the hormonal and metabolic systems that are the first responders.
As far as artificial sweeteners go, unresolved issues remain about their safety and they trigger allergic reactions in many individuals. Whenever possible, sweeten with small amounts of honey, brown rice syrup or real maple syrup.
4. Choose grains and flours that are whole.
Nobody likes to be shortchanged. Yet that’s what we do to ourselves when we choose products made of refined grains like white flour. We settle for what’s left after 25 or more nutrients are removed from the whole grain.
Only 4 synthetic B vitamins and iron are added back when the product is “enriched.” The fiber (high fiber diets reduce the risk of heart disease, cancer and diabetes) has been stripped away, too. What remains is a naked grain that has been reduced from a complex to a simple carbohydrate that no longer provides energy that is “sustained release.” Instead, it acts similar to refined sugar in the body-causing spikes followed by plunges in blood sugar.
Products made of white flour contain the “empty” calories of foodless food – contributing calories to the day’s total, but little or nothing in the way of nutrients.
Whole grains are another story. Instead of being processed to death, they are brimming over with healthful gems found in the original grain – including phytochemicals, chemicals in plants with impressive disease-fighting capabilities. The rich full flavor of whole grain is intact, too.
Treat yourself to the cream of the crop – choose 100% whole grain breads, bagels, cereals, flours, pastas and rice that are still full of their natural goodness and vitality.
5. Check your oil.
Just because some fats have a bad reputation doesn’t mean they’re all bad. Fats make up 60 percent of the brain and are vital to proper nerve function. They are building blocks for hormones and for the membranes that surround every cell in the body. Fats are not to be avoided – only too much fat or the wrong kind.
The best oil for everyday use is extra-virgin olive oil. The worst fat (check snack and convenience food labels especially for this one) is hydrogenated, partially hydrogenated or “trans” fat.
These are vegetable oils that have been manipulated at the molecular level to remain solid at room temperature. Artificially hardened by the food industry, these “fake fats” cannot be expected to perform delicate functions at a cellular level like naturally occurring fats.
Hydrogenated oils top the avoid list for another reason – they contribute even more to the risk of heart disease than saturated animal fat. (If you don’t have to stir your peanut butter to mix in the oil, it is hydrogenated – use oldfashioned peanut butter instead.)
One of the fats that is often deficient in the modern diet and is vital for brain, heart and immune function is Omega-3 fatty acid.
A good source is fish oil supplements* as well as coldwater fish such as sardines or wild (not farm-raised) salmon. (*The best source is www.nordicnaturals.com)
Flax oil or ground flax seeds can also supply Omega-3 but require enzymatic conversion. The conversion to Omega-3 is impaired by magnesium, zinc and vitamin B6 deficiency, aging, alcohol, trans fatty acids, high cholesterol levels and Scandinavian ancestry.
6. Diversify, diversify, diversify (aim for at least a 4-day rotation of foods)
Variety is not just the “spice” of good nutrition, it is the main ingredient. Most people eat the same 15 foods over and over. Repetitive eating means there will be pieces missing in the puzzle of nutrients. It also encourages the development of food intolerances.
Try not to repeat the same menu for any meal of the day more often than once in four days. Eggs, whole-wheat toast and grapefruit for breakfast on Monday? Start off the next three days with something else. Repeat Monday’s breakfast on Friday if you wish.
It is especially important to rotate proteins (eggs, meat, poultry, soy, milk products, nuts, legumes, fish) and grains (wheat, rice, corn, oats, rye, spelt, millet, buckwheat, quinoa, amaranth).
Think outside the box when you plan a meal. You’ll need a protein, a healthy fat, a carbohydrate and lots of vegetables – but you don’t need the same ones you always have. Introduce yourself to foods outside the familiar ones you are accustomed to, and make new food friends.
Editor's Note: Jeanne Larson, MS, Nutrition, was allergy nutritionist for 9 years at ENT Professional Associates in Ashland. She was the critical link for mothers, families and adults struggling with elimination of diagnosed food intolerance and those trying to adopt a healthy lifestyle. Jeanne helped others formulate food plans that would work in their kitchens. Before her passing in January 2007 she created a booklet, Eat, Drink and Be Healthy, with six way to improve personal health and sustainability. Here are her top recommendations:
1. Eat more fruit and a whole lot more vegetables (aim for 5-10 servings a day)
That’s not a misprint. Study after study reveals fruits and vegetables are nature’s best health foods and 5-10 servings (or more) a day puts them where they belong – as the centerpiece of the meal.
Beneficial compounds in fruits and vegetables help prevent cancer, heart disease, stroke, cataracts and a host of other diseases.
If it sounds dull to follow this advice, picture this – a purple cabbage, a red bell pepper, an orange or a bright orange squash and a deep green stalk of broccoli. Make eating a colorful experience! The fruits and vegetables that offer the most nutrients are also those with the deepest color.
Dark green romaine lettuce, for instance, is more healthful than the pale iceberg variety. The most nutritious vegetables of all are broccoli, spinach, sweet potato, collards, kale, cabbage, winter squash, carrots, tomatoes, pumpkins and red bell pepper.
The most health-promoting fruits are cantaloupe, papaya, watermelon, blueberries, strawberries, boysenberries, kiwi, grapefruit, orange, prunes and dried apricot. Whole fruit is preferable to fruit juice. Stick to a maximum of 8-12 oz. of juice a day, making sure it is 100% fruit juice, not a sugar-added fruit drink.
2. Take water more seriously (aim for 6-8 glasses a day-equivalent to 1 1/2 - 2 quarts)
Good health starts with the fundamentals of good air (indoor and outdoor) and good water. Water makes up about 85% of the human brain, 80% of the blood stream and 70% of lean muscle. Keep all that water in your system fresh!
The sensation of thirst is a thirst for water. Untreated water from a deep well or artesian spring is best. If it is not available, it is important to filter water to remove traces of chlorine, lead and other contaminants.
Sports medicine research shows that water is also the best sports drink – better than so-called power drinks. Beverages with caffeine (coffee, soft drinks) cause water loss due to the diuretic action of caffeine. Headaches are often caused by dehydration.
Rather than wait until you are thirsty, keep fresh water nearby at all times (preferably in a glass or thick, clear plastic container) as a reminder to take a drink. For a touch of pizzazz, add a sprig of mint or a squeeze of fresh lemon or lime.
3. Keep sugar in its place.
A sweet dessert now and then after a balanced meal fits into the picture of good health. As daily fare, however, refined sugars in food and drink are out of place. Our blood stream normally contains less than 2 teaspoons of glucose (natural sugar) at any one time. A 12-oz soft drink contains 10 teaspoons of rapidly absorbed sugar. That spells trouble for keeping blood sugar steady. Even in smaller amounts, refined sugar is so concentrated it sets off a “fire alarm” in the body. Insulin is first on the scene, rushing around trying to stabilize blood sugar. It douses the fire so well that a crash with a feeling of depleted energy follows.
Consuming sugar day after day means the alarm, “Fire! Fire!” repeatedly activates the automatic stress response normally reserved for true emergencies. The result is unnatural wear and tear on the hormonal and metabolic systems that are the first responders.
As far as artificial sweeteners go, unresolved issues remain about their safety and they trigger allergic reactions in many individuals. Whenever possible, sweeten with small amounts of honey, brown rice syrup or real maple syrup.
4. Choose grains and flours that are whole.
Nobody likes to be shortchanged. Yet that’s what we do to ourselves when we choose products made of refined grains like white flour. We settle for what’s left after 25 or more nutrients are removed from the whole grain.
Only 4 synthetic B vitamins and iron are added back when the product is “enriched.” The fiber (high fiber diets reduce the risk of heart disease, cancer and diabetes) has been stripped away, too. What remains is a naked grain that has been reduced from a complex to a simple carbohydrate that no longer provides energy that is “sustained release.” Instead, it acts similar to refined sugar in the body-causing spikes followed by plunges in blood sugar.
Products made of white flour contain the “empty” calories of foodless food – contributing calories to the day’s total, but little or nothing in the way of nutrients.
Whole grains are another story. Instead of being processed to death, they are brimming over with healthful gems found in the original grain – including phytochemicals, chemicals in plants with impressive disease-fighting capabilities. The rich full flavor of whole grain is intact, too.
Treat yourself to the cream of the crop – choose 100% whole grain breads, bagels, cereals, flours, pastas and rice that are still full of their natural goodness and vitality.
5. Check your oil.
Just because some fats have a bad reputation doesn’t mean they’re all bad. Fats make up 60 percent of the brain and are vital to proper nerve function. They are building blocks for hormones and for the membranes that surround every cell in the body. Fats are not to be avoided – only too much fat or the wrong kind.
The best oil for everyday use is extra-virgin olive oil. The worst fat (check snack and convenience food labels especially for this one) is hydrogenated, partially hydrogenated or “trans” fat.
These are vegetable oils that have been manipulated at the molecular level to remain solid at room temperature. Artificially hardened by the food industry, these “fake fats” cannot be expected to perform delicate functions at a cellular level like naturally occurring fats.
Hydrogenated oils top the avoid list for another reason – they contribute even more to the risk of heart disease than saturated animal fat. (If you don’t have to stir your peanut butter to mix in the oil, it is hydrogenated – use oldfashioned peanut butter instead.)
One of the fats that is often deficient in the modern diet and is vital for brain, heart and immune function is Omega-3 fatty acid.
A good source is fish oil supplements* as well as coldwater fish such as sardines or wild (not farm-raised) salmon. (*The best source is www.nordicnaturals.com)
Flax oil or ground flax seeds can also supply Omega-3 but require enzymatic conversion. The conversion to Omega-3 is impaired by magnesium, zinc and vitamin B6 deficiency, aging, alcohol, trans fatty acids, high cholesterol levels and Scandinavian ancestry.
6. Diversify, diversify, diversify (aim for at least a 4-day rotation of foods)
Variety is not just the “spice” of good nutrition, it is the main ingredient. Most people eat the same 15 foods over and over. Repetitive eating means there will be pieces missing in the puzzle of nutrients. It also encourages the development of food intolerances.
Try not to repeat the same menu for any meal of the day more often than once in four days. Eggs, whole-wheat toast and grapefruit for breakfast on Monday? Start off the next three days with something else. Repeat Monday’s breakfast on Friday if you wish.
It is especially important to rotate proteins (eggs, meat, poultry, soy, milk products, nuts, legumes, fish) and grains (wheat, rice, corn, oats, rye, spelt, millet, buckwheat, quinoa, amaranth).
Think outside the box when you plan a meal. You’ll need a protein, a healthy fat, a carbohydrate and lots of vegetables – but you don’t need the same ones you always have. Introduce yourself to foods outside the familiar ones you are accustomed to, and make new food friends.
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