"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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OMEGA-3 EGGS

Do you know what it means to purchase eggs labeled Omega-3?  It simply means that the chickens who laid the eggs were fed flax seeds which could make the eggs have a higher content of the heart-healthy fatty acids, Omega-3s.

 This picture is not a brand recommendation

DO YOU NEED TO CHANGE YOUR OIL?

Dr. A. Marc Gillinov, cardiac surgeon and surgical director at the Cleveland Clinic says many of us need to change our oil! He is talking about cooking oils. Dr. Gillinov suggests swapping other types of cooking oil for extra-virgin olive oil or canola oil. He went on to say, "They are low in saturated fats and a source of heart-healthy omega-3 fatty acids."

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THE DIFFERENCE IN OMEGA-3 FATTY ACIDS AND OMEGA-6 FATTY ACIDS

The difference in Omega-3s and Omega-6s is their chemical structures. They are the two major types of polyunsaturated fats we get from foods. Both are important for the body and especially the heart. The typical American diet is more prevalent in Omega-6s which are found in nuts, cooking and salad oils. Omega-3s are found in fatty fish, walnuts, soybeans, chia seeds, hemp seeds, tofu, ground flaxseeds, canola oil and soybean oil.

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EATING TO STRENGTHEN YOUR JOINTS

Yes, what you eat can strengthen your joints and lower your risk of developing arthritis. A study at the University of North Carolina found that people who eat lots of selenium were 38% less likely than others to ever develop arthritis. Both fish and whole grains are top sources of selenium so double your intake with a tuna sandwich on whole-wheat bread.

Jacob Teitelbaum, M.D., reminds us that fish is also an excellent source of the powerful natural anti-inflammatory omega-3 fatty acids that can help slow down joint damage in those already diagnosed with arthritis.

Recommendation: Two servings of whole-grain bread daily and 12-oz of fish weekly.

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Do YOU KNOW -QUINOA?

Are you familiar with the ancient grain quinoa? If you haven't tried it, you probably should, especially if you have high triglycerides. Quinoa (Pronounced key-wah) is a nutritional powerhouse. It is packed with protein, fiber, vitamins and minerals. It is loaded with omega-3 and omega-6 fatty acids which are good fats that lower triglycerides! If quinoa isn't currently a part of your diet, try adding it. This is especially important if your doctor has told you your triglycerides are high.

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BENEFITS OF CHIA SEEDS

 

 

EATING TO CONTROL STRESS

Yes, what you eat can have an effect on your level of stress. Medical research has shown that low serotonin, the chemical in our brains that regulates emotion, may be the main cause of anxiety and depression. Nutritionist DeAnna D. Irving has said that the serototin levels in the body can be depleted by stress and poor health if one isn't eating right. Serotonin is not found in food but is released into the bloodstream after the digestion of tryptophan, Vitamin B or Omega-3 fatty acids. Feeling a little stressed out? Try adding some of the foods that have large amounts of the previously mentioned nutrients to raise your serotonin levels without medication. One such food is Spinach. Spinach has high levels of vitamin B6 which helps to increase both energy and serotin levels. When you increase your energy and serotonin levels that can lead to better moods and overall better health. Don't like spinach? Avocado, brown rice, green peas, and collard greens are also rich in vitamin B6.

We will have more posts on Stress and Nutrition this week.

SOME FACTS ON SHRIMP

 Here are a few facts you may not know about shrimp:

• 10 to 12 medium-sized shrimp will give you 24 g protein and only 1 g fat.
• Those 10 to 12 medium-sized shrimp are only 99 calories (doesn't count butter, etc you add)
• Shrimp is high in zinc
• Frozen shrimp is often more fresh than that in the fresh seafood display case. Frozen shrimp is flash frozen right after it is harvested.
• Shrimp is high in heart-healthy omega-3 fatty acids.

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HALIBUT IS AN ALL STAR FISH

Did you know that halibut is considered an all-star fish? This particular fish is called an all-star fish because it is loaded with protein, B vitamins, minerals such as magnesium, potassium, and selenium. It also contains the healthy omega-3 fatty acids. If halibut isn't currently a part of your diet, you should consider adding it as another "healthy" food!

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Disclaimer: This is a "Do as I say, not as I do" post. I do not eat any seafood as I just can't stand to taste it. My bad!

FLAX SEEDS

I do not like a lot of the foods that contain omega-3s so I seek out alternatives to get my supply of them. One of my favorites is Flax Seeds.  I add them to my morning oatmeal, use to substitute for some of the fats called for in baked goods, etc.  If you aren't including flax seeds in your diet, give them a try.

Packed with omega-3s, flax seeds have a mildly nutty flavor that is well suited to blending into other foods. Flax seeds are hard to digest whole so you should grind them or buy them already ground.

Note: I store mine in the refrigerator.

WHY YOU SHOULD EAT FLAXSEED

If you aren't currently eating flaxseed, you probably should be!  There are other posts on this blog regarding flaxseed and its health benefits.  As I added some to my oatmeal this morning, I thought it might be a good idea to put out another reminder to be sure you are adding it to yours.  It is so simple to add some ground flaxseed to oatmeal, baked goods, smoothies, etc and it doesn't even affect the taste. Reminder, also among the many health benefits of flaxseeds are their omega 3 fatty acids that are heart-healthy, lignans that serve as antioxidants, and don't forget they are high fiber which is very helpful to maintaining a healthy digestive tract.

Here is a good tip for you: You can make your baked goods healthier by substituting half the fat (butter, margarine, oil, etc) called for with ground flaxseed!

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RAINBOW TROUT

Most everyone knows you should eat fatty fish such as salmon, mackerel, and sardines because they are high in the omega-3 fatty acids.  But did you know that rainbow trout are also considered a fatty fish?  So if you tire of the usual fatty fish or just plain don't like them, consider adding rainbow trout to your diet.  Research and scientific evidence says that 2 servings a week of fatty fish can slash your risk of dying of heart disease by as much as 36%!

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EATING TO PROTECT YOUR BRAIN

As I constantly state on this blog, everything we eat affects our bodies for the good or for the bad.  One area we all want to protect is our brain and there are specific foods to do that, too.  If you are eating a healthy diet on a routine basis, you are eating to protect your brain!  If you aren't eating a healthy diet, resolve to do so this year starting now!  Eating to protect your brain is so easy.  Here are a couple of simple suggestions:

• Eat plenty of produce!  The antioxidants, mentioned often on this blog, found in produce are brain protectors.  These important antioxidants protect the brain against cell and tissue damage.  So load up your plate everyday with brain-healthy produce!  Plan to eat 5 to 8 servings daily of produce (fruits and vegetables).  That may sound like a lot but remember a serving is really only a half cup in many cases.  You should be able to work fruits and/or vegetables into every meal.  Remember that lettuce, tomatoes, and other condiments on sandwiches count, too, so always add some condiments to your sandwiches.
• DHA, an omega-3 fatty acid in seafood, is associated with as much as a 39% risk reduction of getting Alzheimer's disease.  You should have 3 4-ounce servings of fish per week, especially wild-caught salmon and canned chunk light tuna.  Or if you are like me and just can't stand seafood, take a DHA pill.  Take a 1,000 milligram pill per day.  Look for the pills made from algae instead of fish.  Sometimes the fish used in these pills contain mercury.  You can also get DHA from walnuts, pumpkin seeds, and flax seeds although these contain much smaller amounts than do the fish.  I use flax seed in baking, on my oatmeal, etc.

Note:  Be sure you include spinach in the produce you are eating.  Spinach contains folate, also known as folic acid, Folate can reduce levels of homocysteine, an amino acid in the blood.  High levels of homocysteine are associated with a loss of cognitive function.  Studies have shown that persons with low levels of folic acid are much more likely to suffer from Alzheimer's disease.

TOXINS

Our bodies are bombarded with toxins on a daily basis.  We consume toxins when we eat fruits and vegetables with pesticide residue, we get mercury from fish, much of what we eat is food that has chemicals added for preservation, etc. Our foods also contain food dyes, chemical flavorings, and food additives.  We all get these things into our bodies no matter how carefully you think you watch what you eat!

We also breathe toxins into our bodies no matter where you live.  Our cars, factories, etc release methane and carbon monoxide into our air.  Smokers cause carcinogens to be released by their cigarette smoke.  All of us breathe this air.  It is impossible to breathe and not take toxins into your body.

 We drink toxins, too.  Some of the toxins in our drinking water include methane, bleach, and ammonia.  Swim?  Chlorine along with other chemicals are in the water and are absorbed by the skin and swallowed by swimmers at times.

Our bodies, however, are made to detoxify themselves.  That is why we have a liver, kidneys, lungs, skin, etc.  Their role is to keep our bodies detoxified by using our circulatory, digestive, and lymphatic systems.  What you eat and drink has a huge part to play in how well these systems are able to do their jobs.  Unless recommended by your doctor, you do not need to use cleansing fasts, diets, products, etc (in fact they could be harmful!).  But you do need to eat properly and keep your body hydrated!  Below are some natural, healthy ways for you to keep your body cleansed.  I'm sure there are many more but here are a few of the basic ones:

• Drink plenty of water.  A glass or bottle of water a day will not cut it.  You need to have 6 to 8 glasses a day!
• Drink green tea.  Green tea is an antioxidant that washes toxins from the body.  It also contains a special antioxidant, catechins, which is believed to increase liver function.  Remember, liver is one of our natural detoxification systems. Make a habit of having some green tea every day.  Whether you drink it hot or cold, remember to include it in your daily diet.
• Make sure you are eating healthy fiber every day.  An apple is a good example.  Not only does an apple have fiber (eat the peel), but it also has a high-water content to help with hydration.  Fiber is essential to keep your colon cleansed therefore eliminating toxins from your digestion system.
• Eat raw food every day.  Raw food is food that is not processed or cooked to death.  Fruits, nuts, veggies, etc should be included in your diet every day. 
• Include seeds in your diet.  Snack on or add to baked goods, cereals, etc the following: flax seed, pumpkin seeds, sesame seeds, sunflower seeds, etc.
• Omega-3 oils help lubricate the intestinal walls.  Toxins become absorbed by the oils and thus eliminated from the body.  Include olive, canola, and/or flax seed oils in your diet.  Also, the oils in avocado are omega-3s.  Certain fish are also high in omega-3s.
• Garlic stimulates the liver to produce detoxification enzymes.  These enzymes help to filter toxins from the digestive system.  Learn to flavor foods with fresh garlic.

Read this article over two or three times if necessary but get these ideas ingrained into your psyche so they become an everyday part of your diet.  You will be doing your body a huge favor and it will respond by making you feel better and be healthier.  You only get one body.  It is up to you to take care of it.

Are these foods and others like them a regular part of your diet?  If they aren't, they should be!

YOUR EYES AND YOUR DIET

As it does with every other part of your body, your diet affects your eyes.  Everything we put in our mouths affects the body whether for the good or for the bad.  Below is a list of foods that are good for your eyes.

• The following list of foods are rich in vitamin A which is important to keeping the eyes moist and wards off infection:  carrots, milk, cheeses, egg yolk, and liver.
• The following foods are rich in lutein, an antioxidant that helps our eyes discern contrast and color:  kale, spinach, broccoli.  Isn't it interesting that the antioxidant that helps our eyes with color is found in the colorful green vegetables?
• The following foods are rich in omega-3 fatty acids that help lower the risk of age-related macular degeneration and help to counteract dry eyes:  fish, nuts, and olive oil.

Doctors recommend seeing an optometrist or ophthalmologist on a regular basis so any eye disease problems can be detected early.  It is very important to take good care of your eyes.  Diabetics, such as myself, should see an ophthalmologist.

GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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ANXIETY AND OMEGA-3s

According to Dr. Andrew Weil, research suggests people with anxiety have lower than normal levels of Omega-3 fatty acids and adding them to the diet may help with the symptoms of anxiety.  You can get more Omega-3s in your diet by eating more fatty fish such as salmon, sardines, or mackerel, walnuts, and/or freshly ground flaxseed.  If you don't like any of those foods, take a fish oil supplement daily - 2 to 3 grams a day with meals.

Caution:  If you are taking coumadin or other blood thinning drugs, be sure to check with your doctor before taking fish oil supplements which can react with your medication.

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BUTTER FOR THE BRAIN

Continuing on the theme of the last few days, today's post is on butter and it's effect on your happiness.  Yes, butter, especially from grass-fed cows, does contribute to your happiness.  First and foremost, this is not to say you should start smothering your food in butter; absolutely not!  When it comes to food, moderation is always the key!  In other words, throw out the artificial margarine and add a little butter to your food on a daily basis because butter is a brain food.  Consider:

• Butter has vitamin A which is used to promote the production of neurotransmitters such as dopamine that are the key players in mood and memory.
• Vitamin D is present in butter (see the previous post for benefits to your happiness).
• Vitamin B12 is also in butter (again, see the previous post for benefits).
• If possible, buy butter from grass-fed beef.  This adds the critical omega-3 fatty acids which help to keep down inflammation and promotes the growth of new brain connections.  This butter also contains higher levels of a special fat known as CLA or conjugated linoleic acid which increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol.

Foods have a positive effect your health when used in small amounts on a consistent basis.  Gorging on a particular food once in a while is not helpful and often can be harmful.  Use a small amount of butter daily, not gobs of it when you want.

Not a brand endorsement. 

Used for reference only.

HAPPINESS AND FOOD

What you eat does affect your happiness!  Food is what fuels everything about your body and what you eat controls your body from head to toe!  Food is directly linked to three areas of brain function that create our ability to be happy!  The first is the capacity to think, focus, plan, and remember - what we will call "foods for thought."  The second is emotional regulation - foods for good mood.  The third is the ability to control anxiety and the power to push through to a deadline, etc - foods for brain energy.  Yes, what you eat does control all these parts of your life.  Here are some ways you can control these areas.

• Cut back on eating processed foods.  Most processed foods are loaded with sugar.  Too much sugar contributes to shrinkage of key brain areas involved in mood regulation.
• Eat more whole-grains, vegetables, and fruits.  Plant foods contain minerals and phytonutrients that are scientifically known as the "Essential Elements of Happiness."  These consist of vitamins A, B12, D, E, Folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids.  These are substances the brain needs to function optimally.
• When possible, opt for grass-fed meat.  Grass fed meat typically has more omega-3s.  Omega-3s promote formation of new brain connections.
• Eat a variety of whole foods.  Branch out and eat healthy foods you may not particularly enjoy or are not used to.  Keep variety in your diet so you don't "burn out" on the healthy foods you eat.  Remember this; the greater range of whole foods you eat, the broader the range of brain-boosting nutrients your diet will contain to help your brain keep you happy!

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