WHT IS AQUACULTURE?

According to Aaron McNevin, Director of Aquaculture for the World Wildlife Fund (WWF), "Depending on where you live, there is no industrial hunting anymore. Large buffalo herds no longer roam the prairie, and wild fish populations, many of which are threatened, may be going the way of the buffalo." Thus, we have aquaculture, better known as "fish farming". Fish farming is the process of breeding, raising, and harvesting animals in all types of water environments, such as ponds, rivers, lakes and oceans. According to the Food and Agriculture Association, aquaculture provides the world with 148 million tons of fish per year. The leading aquaculture import to the United States is shrimp, followed by Atlantic salmon, tilapia and shellfish. 

We will have more on aquaculture over the next few days. 

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'LET FOOD BE YOUR MEDICINE' Xl

This is the last of the post in this series of how food can work as foods in our body keeping us healthy and giving natural good health. If you have never thought much about what you eat, I hope these posts will cause you to consider your diet and improve it if necessary. Happy, Healthy Living!

The last on our list is nuts. There are numerous studies that show nuts to be helpful in controlling blood sugar, supporting cardiac vascular function, and even weight. Nuts are handy in several ways. They are easily portable (I throw a few in a snack baggie when traveling), and versatile. In addition to enjoying alone, they are great in yogurt, smoothies, cereal, salads, casseroles, etc.

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'LET FOOD BE YOUR MEDICINE' X

 This is the next to last post in this series on letting food be your medicine. Number 10 is one that is either loved or hated by most people. It seems there are few people don't have strong feelings about mushrooms one way or the other. However, shiitake mushrooms are very healthy and should be eaten by most people on a regular, perhaps weekly, basis. In human studies, shiitakes have been shown to be anti-cancer, cholesterol-lowering, and immune boosting. If these healthy mushrooms aren't part of your diet, perhaps they should be.

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'LET FOOD BE YOUR MEDICINE' Vlll

In today's post on foods as medicine, we look at a couple of spices. Both ginger and turmeric are known for their anti-inflammatory properties as well as serving as analgesics or pain-relieving properties. I, personally, have used a lot of ginger since I was first diagnosed with several auto-immune diseases in the 1980s. Ginger is also known to ease nausea and vomiting.

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"LET FOOD BE YOUR MEDICINE" Vll

 Continuing the series about foods as medicine, we reach number 7. Number 7 is garlic and other allium family members. Those family members include garlic, onions, leeks, shallots and scallions. According to the American Institute for Cancer Reasearch, research shows probable evidence the foods listed above reduce the risk of developing common cancers. I believe that is enough to make sure at least some of these foods are included in your diet on a regular basis.

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"LET FOOD BE YOUR MEDICINE" Vl

Number six on our list of foods as medicine series is Fermented Foods. Fermented and cultured foods such as yogurt, kefir, kimchi, sauerkraut, tempeh, etc are known to support both digestive function and a healthy immune system. Give at least some of the above foods a try on a regular basis.

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"LET FOOD BE YOUR MEDICINE" V

Today as we move along in our food as medicine series, we turn to FISH. That's right, fish, and I hate it. My health would have probably been better over the years if I had eaten more fish, but when I became an adult and could use what I ate, fish were out. If I had known then, what I know now, I'm sure I would have forced more fish into my diet. But that's enough about me. I hope you enjoy fish and make it an important part of your diet. Fish are high in omega-3 fatty acids that have great anti-inflammatory properties. The AHA (American Heart Association) recommends eating at least two servings (3.5-ounces) of fatty fish such as salmon or black cod a week to help prevent cardiovascular disease.

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"LET FOOD BE YOUR MEDICINE'' lV

 Today's food as medicine post features cranberries. It is suggested by research that cranberries may be very helpful in preventing urinary tract infections, more commonly known as UTIs.  It is believed that is because cranberries prevent bacteria from adhering to cells inside the bladder. You should choose pure cranberry juice, instead of juices that are diluted with other juices and sweeteners.

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"LET FOODS BE YOUR MEDICINE" lll

 Continuing with common foods that have great medicinal value, today's is cinnamon.  Cinnamon can help balance blood sugar. As little as 1/2 teaspoon a day can help keep blood sugar in balance. As a diabetic for the past 18 years, I can personally vouch for this information. I have found that using cinnamon on a regular basis in my cooking and baking allows me to use less medication. The best part? Cinnamon adds great taste to so many things, it is easy to use.

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PS: I have found that I can enjoy the occasional delicious cinnamon roll when it is made with a generous amount of real cinnamon.

"LET FOOD BE YOUR MEDICINE" II

Continuing with the medicinal values of foods, we go to broccoli and other cruciferous vegetables. These vegetables contain several phytonutrients that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Both chronic inflammation and cancer issues we all wish to avoid. And remember, even if you don't like broccoli, cabbage, etc, you don't have to just eat them. You can sneak them into casseroles, soups, etc. Give it a try, your body will probably thank you.

"LET FOOD BE YOUR MEDICINE"

 In the 4th Century, Hippocrates authored this famous oath, "Let food be thy medicine and medicine be they food". Today, in the 21st Century, the MAHA movement is turning our attention back to what we eat, how it affects our health, overuse of medications, etc. Over the next few days, my posts will discuss foods with the most promising disease-busting benefits. This will be about the foods that should definitely be a part of your diet. These foods will be discussed in alphabetical order, not in any order of one being more important than another. The information was compiled by Carrie Dennett, MPH, RDN. We will start today with BERRIES.

Blackberries, blueberries, raspberries, and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health, including reducing chronic inflammation and cancer risk. Eat your berries!

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AMERICANS FOOD SHOPPING

 Americans, we buy too much processed foods even when fresh foods are available. Researchers from the University of North Carolina asked over 150,000 households to use barcode scanners to record all food and beverage purchases they made for at least one year. The study took place from 2000 to 2012. And guess what? It will probably not surprise you to know, more than 60% of the calories in the foods we buy were made up by highly processed foods. Let's work on getting more fresh meats, veggies, fruit, etc into our carts when grocery shopping.

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DANGERS OF TOO MUCH SALT

We know too much salt can contribute to high blood pressure, but that is not where it stops. Eating too much salt may damage your blood vessels, heart, kidneys, and brain. This information is from scientists at the University of Delaware. They found that high salt intake may impair the endothelium, which is the inner lining of blood vessels involved in blood clotting and immune function, increase hardening of the arteries, weaken heart and kidney function, and interfere with the sympathetic nervous system (the flight-or-fight response.) The USDA recommends no more than 2,300 mg of sodium per day.

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TOMATOES TO TAME INFLAMMATION

This is a repeat of a post in June. I wanted to get it back here with these foods that fight inflammation, in case you missed it earlier.

According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.

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YOGURT PLAYS A ROLE IN TAMING INFLAMMATION

Preliminary research is suggesting that yogurt may help fight inflammation. The reason? It appears that the beneficial bacteria in fermented dairy products, such as yogurt, may play a role in inhibiting inflammation. In addition to the common uses of yogurt, try using yogurt as a replacement for sour cream. I, personally, like to sub it for sour cream in baking.

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COOK WITH TURMERIC TO TAME INFLAMMATION

 Today we turn to a spice to help us tame inflammation. This spice is Turmeric Curcumin, an antioxidant that gives turmeric is yellow color, is a potent inflammation fighter. Turmeric is easy to use in cooking as it is a good seasoning in soups, stews, sprinkle on cauliflower when roasting. You can also steep slices of fresh turmeric in hot water to make an inflammation-fighting tea.

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BRAZIL NUTS FOR TAMING INFLAMMATION

 Brazil nuts, sometimes known as the 'Giants of the Nut World', are known to help prevent inflammation. The reason? The nuts contain a bundle of healthy fats, vitamins and minerals associated with improving blood lipids and reducing inflammation. A good way to get more Brazil nuts into your diet is to sprinkle them over salads, soups and your morning oatmeal.

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GRAPEFRUIT TAMES INFLAMMATION

A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.

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SALMON FIGHT INFLAMMATION

Salmon is another good food to fight inflammation. The reason? Salmon is loaded with eicosapentaenoic acid. This acid is an omega-3 fat that lowers inflammation. Omega-3 fats are healthy fats that many of us do not get enough of. 

There are many ways to enjoy salmon. Grilled, poached, seared. tacos, salads, sandwiches, patties, in pasta dishes. I'm sure there are more but in full disclosure, I do not eat seafood. Yes, I do know that I should eat it. I just can't get it down. 

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EAT LEGUMES TO TAME INFLAMMATION

 Continuing on with foods to tame inflammation, we turn to Legumes. Spanish scientists found that eating 4 servings of legumes per week can reduce inflammation. There should be some legumes almost anyone would eat. Some examples of legumes are lentils, beans, peas, chickpeas, carob, and peanuts.  The list is long when you consider the different types of beans, peas, etc. The scientists determined the synergy of fiber, vitamins, and minerals are probably the explanation of why legumes fight inflammation.

Eating 4 servings per week should not be hard as they are good in soups, salads, used to replace meat in some instances, and simply by themselves.

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