"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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MORNING CEREAL

If you are guilty of stocking your pantry with sugary breakfast cereals, break the habit!  Whether for yourself or your family, it is much better for your/your family's health to buy plain whole-grain cereals and top them with fresh fruit and/or berries.  A whole-grain cereal topped with sliced banana and strawberries, as example, is a much healthier way to start the day. And don't fall into the trap of allowing your kids to eat sugary cereals for dinner. It might be handy but it will be setting your children up for obesity and perhaps diabetes later in life.

 Not a brand endorsement.

Used as an example of a whole-grain cereal without added sugar.

IMPORTANCE OF GREENS IN THE DIET

It has been said that the greening of the diet may be much more important to survival than the greening of the planet!  Green vegetables are packed with a variety of compounds, ie carotenoids, cholrophyll, glutathione, folic acid, vitamin C, etc that are known to protect our cells from a whole list of damages.  So be sure you include green vegetables in your diet daily.  That doesn't mean you have to sit down and eat a bowl of greens everyday.  Toss some greens into soups, stir-frys, etc.  And a few salads a week is a good idea. 

As an example, we will look at cabbage which along with its other cruciferous kin such as kale, cauliflower, broccoli, Brussels sprouts, bok choy, etc, is extremely high in phytochemicals which are great protectors from cancer, etc.  Cabbage also works as an anti-inflammatory and antibacterial.  One of the properties of cabbage and its kin is indole-3-carbinol, known as IC3 for short.  IC3 nearly doubles how quickly the liver can break down estrogen so it doesn't remain in the body.  (Estrogen is known to feed some cancers.)  Do not overcook as you will lose some of the important chemicals in doing so.

MALNOURISHMENT AND CANCER PATIENTS

NOTE: This is general information and may not work in specific situations. First and foremost, follow your doctor's advice. But do your best to stay nourished properly!

One of the biggest problems many cancer patients face is a lack of appetite and the foods they do eat not tasting so good.  Ironically, good nourishment is one of the things they need most.  The body simply cannot fight cancer (or other illnesses) without proper nourishment.  It is one of the most important overlooked areas in so many patients' cancer treatments.  If someone you know is fighting this horrific disease, one of the most important things you can do to help is to see that they eat and eat properly.  They do not have to eat a big meal.  In fact, small meals are preferable.  But something as important as the proper broth or soup can do wonders to help the body heal.   Often these patients are too sick to cook for themselves so make sure they have soups, broths, fruits, etc available at all times.  There are several articles on this site to help you with that. Rebecca Katz, a chef who works with oncologists, nutritionists, and cancer wellness professionals says, "As many as 80% of cancer patients are malnourished, often leaving them too weakened to withstand ongoing treatment.  Keeping them nourished with healthy foods gives patients a better chance of making the transition from cancer patient to cancer survivor."  Dr. Keith I. Block, MD has said, "Eating a plant-based diet is fundamental to a successful cancer fight."  Something as simple as a handful of blueberries can be very helpful to patients.

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DIABETES AND GREEN VEGETABLES

Diabetes is currently the 7th leading cause of death in the U.S. It also doubles one's risk of having a heart attack or stroke, so it is important to avoid diabetes and to take proper care of yourself after a diabetes diagnoses.

Adding green vegetables to your diet is one of the most important things you can do for yourself. Nutrient-dense green vegetables including leafy greens and cruciferous vegetables, along with other green vegetables are probably the most important foods to focus on for diabetes prevention and/or reversal of this dreaded disease. Recent studies have shown that a higher intake of green vegetables is associated with a lower risk of developing type 2 diabetes and if you already have the disease, a higher green vegetable intake is associated with lower A1C levels. A recent meta-analysis found a greater consumption of leafy green vegetables was associated with a 14% decrease in the risk of developing type 2 diabetes. Another study reported that as little as one serving a day of leafy greens brought about a 9% decrease in risk.

Your mother was right, eat your vegetables especially the green leafy ones!

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BREAKFAST TIMING

Do you like to eat breakfast right after rising or do you prefer eating mid-morning? I hate to say this, but I was a mid-morning person. Unfortunately for me, a diabetic for the past 17 years, I recently learned I was setting myself up for diabetes. A Spanish study a couple years ago found that those who ate breakfast before 8 AM were 59% less likely to develop type 2 diabetes than those who didn't eat breakfast until after 9AM. The reason? Eating your first meal shortly after rising syncs your circadian rhythm, which helps balance blood sugar and insulin.

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POLLEN ON FRUITS AND VEGETABLES

 NOTE: This is from an article I posted in 2014.

This is copied from the Asthma and Allergy Foundation of America. Produce with pollen-like proteins

If you're sneezing and sniffling, you could also have a problem eating some fruits and veggies. It's called oral-allergy syndrome (OAS), and the Asthma and Allergy Foundation of America estimates up to a third of pollen allergy patients may be affected. You can blame a protein found on the surface of some raw produce, including apples, tomatoes, and cantaloupe, though each pollen allergy has its own set of trigger foods.

"Pollen and food proteins are like first cousins," says Cliff Bassett, MD, founder of Allergy and Asthma Care in New York City. "So your body thinks you're swallowing pollen."

This usually leads to bothersome symptoms, like an itchy throat and mouth as well as cough. Peeling produce may help to reduce your reaction, Dr. Bassett says. Even cooking the produce may help. Just be careful—research shows about 2 percent of people with OAS have symptoms than can progress to potentially life-threatening anaphylactic shock, according to the Asthma and Allergy Foundation of America.

FOODS WITH RESVERATROL CAN HELP FIGHT CANCER

Red grapes are probably the best-known foods that contain resveratrol although it is also found in peanuts, cranberries, and blueberries. Resveratrol is known to inhibit cancer-cell growth and to cause cancer cells to self-destruct. Resveratrol, according to recent findings, remains effective and maybe even more powerful after it has been metabolized by the body. Give yourself some tasty cancer protection by enjoying some red grapes, blueberries, cranberries, and peanuts. Surely there is at least one of those you enjoy eating!

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ONE IN THREE CANCERS IS PREVENTABLE

Studies have shown that up to one in three cancers can be prevented by a healthy lifestyle! Think about that and then think about your lifestyle - is it a healthy one? If you smoke, stop NOW! Are you getting regular exercise or are you a couch potato? And here is a big one - are you eating a healthy diet? There are many articles on this blog regarding foods that help to prevent cancer or help those who already have cancer. Believe me, you do not want to battle this insidious disease if you can do something to prevent it. Start now to improve your diet with healthy foods and learn to eliminate the unhealthy ones!

YO-YO DIETING AND BONES

Yo-yo dieting is not good for your body and can be harmful to your bones. This is not a post against dieting, many of us should do more of it. This is for those who choose to diet, lose a lot of weight and then gain it and more back, diet again and repeat the process over and over. Here is a warning for those who yo-yo diet.

When you take off pounds, especially a lot of them, you lose muscle mass along with the fat tissue. The less muscle you have, the weaker your bones will ultimately become. When you yo-yo diet, you have less time to rebuild muscle and may be setting your bones up for problems later.

OMEGA-3S AND ARTHRITIS

Arthritis is a painful disease and what you eat certainly cannot cure arthritis but it can make you feel better or worse! Leslie Bonci, R.D., the director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburg stated, "Food isn't a panacia, but some can make your joints healthier." She gives the following as her #1 food suggestion to arthritis sufferers to make their lives easier:

• Fatty fish such as salmon, mackerel, herring and/or other foods high in omega-3 fatty acids. Other high omega-3 foods include walnuts, soybeans, flaxseed, canola oil, and pumpkin seeds. Why these foods? Omega-3s decrease the production of chemicals that spread inflammation. They also inhibit enzymes that trigger inflammation." Another benefit of the fatty fish is that they help prevent swelling and soreness, according to Ms. Bonci.

If you have arthritis and you aren't currently including some of these food in your diet on a regular basis, you should start to do so. After all, what arthritis sufferer wouldn't love to feel better and perhaps be able to cut back on meds.

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EARLY BREAKFAST TO PREVENT DIABETES

Scientists reported in the international Journal of Eepidemiology, that an early breakfast may be a key to preventing type 2 diabetes. Their study included over 100,000 adults. The findings revealed that 37% of those who had their first meal of the day before 8 AM were less likely to develop diabetes than those who ate their first meal later. They said that delaying or skipping meals can raise blood-sugar and insulin levels, which ups the risk of diabetes.

I will say this much, personally. I was diagnosed with diabetes at age 60. For most of my life I hated breakfast and ate my first meal around 10 to 11 in the morning.

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ADD BEANS TO YOUR DIET TO LOWER DISEASE RISK?

Many nutritionists believe you can actually lower your disease risk by substituting beans for meat at least 2 meals a week.  "Studies have shown that people who eat more plant-based foods, which are lower in calories and richer in antioxidants than animal-based foods, have fewer incidents of chronic illness, including heart disease and diabetes," said Kate Geagan, RD.  Other pluses to making the switch would mean more beans, less meat = fewer calories which may cause you to lose weight.  For most people, losing weight will further cut your disease risk. So give it a try.  Instead of beef or even chicken in your burritos or chili substitute black, red, or pinto beans.  Even a minestrone soup with whole-grain bread is a good substitution. Surely you could do this a couple times a week for your health's sake!

LETTUCE LEAVES INSTEAD OF BREAD

If you are serious about cutting down on your calories and/or carbs this year, here is a simple trick for you.  Replace bread, wraps, or tortillas with large lettuce leaves when making sandwiches.  Constance Brown-Riggs, R.D., CDE, a spokesperson for the American Dietetic Association recommends this for people who want to cut back on their carbs and/or calories but still want to eat enough to feel full. This works for salad sandwiches, ie chicken, tuna, egg, etc, as well as meat and cheese sandwiches.  You will increase your vegetable intake and cut back carbs and calories.

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THE IMPORTANCE OF CHICKPEAS IN THE DIET

Chickpeas, also known as garbanzo beans, are a staple that should be in everyone's pantry.  First of all, they are an excellent source of protein so anyone who wants to cut back on animal protein definitely needs chickpeas in their diet.  Chickpeas are also an anti-inflammatory, which has been discussed on this blog as vitally important to our overall health.  Another nutritional benefit of eating chickpeas is the fiber benefits.  Again, fiber has been discussed on this blog as vitally important to good health.  Chickpeas are also good regulators of blood sugar and cholesterol.  And along with other high-fiber vegetables, chickpeas help to flush toxins from the body, and they may reduce colon cancer risks.

It really is easy to include chickpeas in your diet on a regular basis.  Add them to salads, toss them in soups and casseroles, etc.  As a diabetic, I sometimes just open a can of chickpeas and eat a spoonful or two if my blood sugar starts to spike.  If chickpeas are not a regular part of your diet, you should consider adding them!

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SALMON AND OMEGA-3 FATS TO PROTECT YOUR HEART

Omega-3s are the good fats (yes, there are good fats!).  These fats protect against cardiovascular disease; they lower blood pressure, reduce arterial inflammation, and help the heart to beat at a steady rhythm.  If you are wondering how to get more Omega-3s in your diet, consider salmon.  A 3.5-ounce fillet of wild-caught Alaskan salmon has 1400 mg of omega-3s.  That is 560% of your daily need!

Note:  If you don't like salmon (I have raised my hand here!) try striped bass (800 mg) or rainbow trout (600 mg).  If you don't like fish (I don't), try nuts.  There are many nuts and plant foods high in omega-3s.

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BENEFITS OF EATING ONIONS

Onions are not known for their nutritional value!  However, the green tops of onions are a good source of vitamin C.  So don't toss the tops from your green onions!  Chop the tops fine and toss into salads, soups, potatoes, etc.

Onions can serve a variety of uses other than just adding flavor to our dishes.  Some of these ways include:

• When cutting onions their sulfur compounds combine with enzymes to form a type of sulfuric acid.  This is what causes us to "cry" when peeling or cutting onions.  This may actually help clean nasal passages that are congested.
• The sulfur compounds in onions block the potential of some cancer-causing carcinogens.
• Onions have a mild antibacterial effect.
• Some studies indicate onions may protect against the artery-clogging damage of cholesterol by raising the levels of the high-density lipoproteins (HDLs) which are the protective proteins.
• Research has also shown that adenosine, a substance in onions, hinders clot formation which could offer heart protection.

FRESH FRUIT AND VEGETABLES TO WARD OFF CANCER

Cancer is a dreaded disease.  None of us want to hear our doctors tell us we have the disease.  I know the feeling having heard it twice!  This horrible disease is one in which we can help our bodies prevent and heal from with our diet.  That may sound simplistic, but it is true.  Don't misunderstand me.  I am not saying that if you have cancer, you made yourself sick.  Nor am I saying that if you follow a certain diet, you will never get cancer.  Cancer is more complicated than that.  But I am saying there are certain foods proven to have cancer-fighting compounds.  These are common foods, and they taste good.  Doesn't it make sense then to include them in our daily diets?  

Scientists have discovered that the pigments and other chemicals that give fruits and vegetables their bright colors are much of what contributes to their cancer-fighting properties.  Nutritionists have advised that we should eat three different colored vegetables daily.  For example, add a couple of tomato slices to your breakfast, carrot sticks to your lunch, and broccoli for dinner.  There you have it, three different colored vegetables over the course of the day.  They also suggest including 2 servings of fruit in your daily diet.

I don't know about you, but I believe that advice is well worth following.

This picture is only a small example of some of the known cancer-fighting foods.

PINEAPPLE FOR YOUR BONES

We all know we need calcium to make our bones strong and to prevent osteoporosis.  But are you aware that we also need the mineral manganese?  Joy of joys, the tasty fruit - pineapple - is full of manganese!  A professor of nutrition at the University of Texas at Austin was quoted as saying, "When we want to up the levels of manganese in the diet, we tell women to eat pineapple or drink pineapple juice."  Her studies found that women with osteoporosis have about a third less manganese in their blood than do healthy women.  When these women were given manganese, their bodies absorbed twice as much as did the bodies of the healthy women.  This was proof their bodies needed it!

There are other good sources of manganese as well, but the body doesn't absorb the mineral as well as it does from pineapple.  Some of these other sources are, oatmeal, cereals, beans, nuts, whole-wheat, spinach, and tea.

Include these foods in your diet on a regular basis for healthy bones.

FOOD AS MEDICINE

I am always amazed at people's reactions to using food as medicine.  Do they think this is something new?  Food as medicine is ancient!  Only in the last century has society become almost exclusively dependent on pills.  Now I am not knocking pills or medicine, God knows I have used plenty of modern medicine. But let me also add, I know personally that modern medicine cannot cure all ills.  Once I started to study my illnesses, causes, medicines, foods, etc, I was able to drastically improve my health with my diet.  I have been incorporating what I have learned into my diet over the past 30 + years and guess what - I am much healthier than I was 30 years ago.  Thirty years ago, I was told by my doctor I could be an invalid, or I could push back and see how far I could go.  That is when I actually started doing research and improving my health.  Believe me, I am not an invalid.  In the past thirty years I have helped to raise 7 grandchildren, traveled the country, taught Sunday School, stayed active in my church, cooked monthly for 250 homeless, manage our church bookstore and served as primary caregiver to my husband who suffered from dementia, depression and COPD.  Without my research and dietary changes, I know that would not have been possible.  So, believe me, you are getting information from someone who has been there, is there!

Bottom line: take what you eat seriously.  Think of every bite you take as good medicine or bad medicine.  Think of food as preventative medicine and you will start to rethink what and how you eat.

Are you including these foods in your diet?

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