Nutrition as Medicine
"We are what we eat"
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"Concepts of nutrition and its relationship to health and disease are rarely given the attention they deserve in the medical education of today. And so much of the disease we see today is related in meaningful ways to our dietary choices."
- Allen S.Lichter, MD -Dean, University of Michigan Medical School
Whole Food as medicine has a recorded history of more than 3,000 years as the most basic treatment in Chinese and Indian Medicine and is used to prevent and cure disease. These ancient cultures have developed a culinary tradition with the preparation of medicinal food dishes, using selected food ingredients and superior herbs, to derive the necessary nutrients to treat specific health conditions. These traditions have accumulated generations of knowledge about the therapeutic effects from Whole Food medicine, and it is time for us here in the western world to listen and learn from them. In the past, crops were cultivated in the fields with the understanding of plant and soil preservation to produce quality crops for the local market’s consumption. Today, a large portion of the population suffers from diseases directly related to poor dietary choices; food allergies and sensitivities from eating refined processed grains. Farming methods that are not sustainable in resources and renewable energy produces these grains. Besides, the carbon footprint from shipping foods is a huge problem adding to the environmental crisis we are in.
Why organic is the best choice?
In most western countries, the extensive agricultural practices of the past five decades have destroyed most of the topsoil, which is completely depleted of its naturally present minerals and the nutrients necessary to sustain any crops. Most grains coming from this large scale farming have less or little nutritional benefits compare to organic ones, and are even harmful to our health due to the increasing levels of pesticides and chemicals fertilizers used to prevent from increasingly resistant weeds, rodents, insects and diseases. Further, due to diseases and to increase production, commonly consumed crops such as corn, wheat, soy, peanut, have been genetically modified. There were many studies that warned of the potential health hazards from genetically modified grains, and yet others were showing some benefits around vegetables. Interestingly, and sadly there is a high increase of gluten sensitivity from grains among children and adults that cannot be explained nor ignored. So the rule of thumb applies here, it is better to avoid these grains. Look on packages for the labels “Certified USDA Organic” and “No GMO”. To the argument that organic food is expensive, one may consider the view of many doctors, such as Dr. Weil, Dr. Haas, Dr.Oz or Dr. D. Chopra who believe most diseases are directly related to our dietary choices (cardiovascular, Diabetes, cancers) contributing to the rising cost in Health Care. Therefore changing our food choices is “preventive care” and could reduced the cost of coverage for millions of uninsured in America.
I strongly recommend you watch the movie called "Food Inc."
http://www.youtube.com/watch?v=QqQVll-MP3I
And to learn more about genetically modify food click on this link below:
http://www.geneticallymodifiedfoods.co.uk/
The latest research proves there is wisdom and healing power in eating whole foods
Good nutrition is mandatory for good health. It's that simple.
Imperfect foods grow imperfect bodies.
The Surgeon General believes that 65% of diseases are preventable through whole food nutrition. Eating whole foods delivers to your body a combination of balanced nutrients, many of which science hasn't even discovered yet! These nutrients were designed to nourish and protect your body in a way that refined foods and supplements can't. Energy systems, immune functions, healthy DNA and strong hearts all thrive on whole food nutrition.
People adhere to an adequate diet in proportion to their understanding of what foods have to offer them. People who have ignored nutrition before will often develop nutritional habits with zeal after obtaining knowledge of the subject.
“Stress management, exercise, healthy diet, meditation can reduce 80 percent of our health care costs - Heart disease, inflammation, obesity, Type 2 Diabetes can be reversed thru lifestyle changes and 80 percent of all meds are of optional or marginal benefit” Deepak Chopra MD.
The foods you eat provide the raw materials for your body to produce thousands of chemical combinations necessary to regulate energy supplies, immune systems, moods, body repairs and countless other critical functions. A whole food diet helps the body to detoxify naturally from internal and our exposure to external toxic burden. Most external toxic are: medications, heavy metals in fishes, hormones in meats & dairy, pesticides, herbicides, fungicides, artificial flavors, colors and preservatives in processed foods. Junk foods and refined foods short circuit your system, create masses of destructive free radicals (internal toxic) and cause drastic shortages by wasting your nutrient supplies on damage control. External toxics are found in water, air, and home environment.
Whole foods are foods as they are found in nature and not GMO.
They contain flavor and ingredients that nature intended nothing added.
They are free of artificial flavors and colors as well as added chemicals that are used to increase shelf life of processed foods.
Since whole foods have been minimally processed, they provide more natural ingredients such as vitamins, minerals, and fiber.
Food that is organic is free of chemicals, pesticides, herbicides, and fungicides.
These foods are more flavorful and tend to be denser in nutrients than foods that are commercially grown.
“The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet, and in the cause and prevention of disease” Thomas Edison.
FRUITS
Fruits are most flavorful and nutritious when they are eaten in season. Eat a variety of organically grown fruits to coincide with the change of seasons. Fruit selections include: apples, apricots, avocados, bananas, berries, cherries, grapes, grapefruit, guavas, kiwis, mangos, melons, oranges, papayas, peaches, persimmons, plums and pomegranates.
VEGETABLES
Vegetables are also most nutrient-dense and flavorful when organically grown and in season. It is important to include both raw and cooked vegetables in your diet. Raw vegetables are higher in vitamin, mineral, and fiber content. Cooked vegetables are easier to digest. Vegetable selections include: artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chard, collard, cucumbers, eggplants, kale, lettuce, mushrooms, parsnips, peppers, potatoes, pumpkins, radishes, rutabagas, spinach, sweet potatoes, turnips, and yams. Sea vegetables such as arame, dulse, hiziki, kombu, nori, and wakame, are good sources of minerals.
GRAINS
Whole grains contain more natural vitamins, minerals, protein, and fiber than refined grains. In addition to whole wheat, whole grains include amaranth, barley, brown rice, buckwheat (kasha), bulgur (parboiled, dried, cracked wheat), couscous (coarsely ground steamed wheat), millet, oats, polenta (coarse cornmeal), quinoa, rye, and wild rice. These whole grains take longer to cook than processed refined grains products. It is important to eat a variety of grains in your diet. This helps prevent allergies to wheat, which is the most widely consumed grain in the United States. Health food stores and a growing number of grocery stores carry products such as pasta, breads, cereals, and pancake mixes that are made from a variety of whole grains. Avoid Enriched and Fortified grains, like breakfast cereals, for these processed and refined grains have added minerals and vitamins that do not naturally occur in those grains.
LEGUMES
Legumes are seeds that are grown in pods. They include beans, lentils, peas, and peanuts. They are a good source of both protein and fiber. Many nutritious products are made from soybeans including tofu, tempeh, garden burgers, and soymilk. Other beans include adzuki, black, broad (fava), butter, garbanzo (chickpeas), kidney, lima, navy, pinto, and black-eyed peas.
NUTS AND SEEDS
Nuts are most healthy in their raw, natural form. This does not include nuts that have been salted, sugarcoated, or roasted. Roasting of nuts decreases the content of minerals and B vitamins and sometimes includes added oil and fat; choose “dry roasted”.
Choose nut butters that do not have added hydrogenated oils – look on the ingredient label. This process alters the monounsaturated oil in nuts forming cholesterol raising saturated fats. Pumpkin, sunflower, and sesame seeds are good sources of protein, minerals, and vitamin E.
FISH
Wild Fish NOT Farmed Raised is a good source of protein. It also contains various vitamins and minerals depending on the type of fish. Some fish such as, haddock, mackerel, salmon, sardines, and trout contain beneficial omega-3 fatty acids. Yet favor the many smaller fish in the food chain, like fresh water fish as they contain more of the omega-3 fatty acids and no heavy metals toxicity. Omega 3 from fish oil may raise protective HDL cholesterol and guard against heart disease. They also are important to support proper brain function, memory, concentration, eye, hair, cell mebrane, skin development, blood sugar health, joint confort, liver function, and immune system booster. Some research studies suggest that omega-3 fatty acids may also help to protect against and treat certain autoimmune disease such as rheumatoid arthritis.
MEATS/POULTRY/EGGS/DAIRY
Animal food sources are most healthy when the animals have been raised and grass fed without antibiotics, added hormones and other toxins. Cage-free animals experience healthier, less stressful living environments that affect the quality of food they produce. There are a growing number of dairy alternatives. They include almond milk and cheese, rice milk, coconut milk and products, nutritional yeast, and tofu sour cream. For those of you are still eating american "beef" I strongly recommend you watch the movie called "Food inc." and ask yourself where your burgers and chicken wings come from?
SWEETENERS
In an average, Americans consume 160lbs of sugar per person per year! Refined white sugar, corn syrup and HFCS can be substituted with less refined sweeteners that contain some nutritional value. Sugar as glucose, fructose, sucrose, or honey affects our immune system and lowering it defenses and making the body more susceptible to virus and bacteria. American Obesity and Diabetes is the worth in the world and a crisis among children because of poor food and drink choices from parents at early age.
Better choices include: organic Agave nectar, raw honey, molasses, and pure maple syrup. Stavia is a safe no calorie sweetner from plant based.
Avoid Artificial Sweeteners have no calories should be avoided because they are highly processed and may contribute to serious health problems including PMS, Headaches, and bladder cancer. Also new recent studies show that the brain cannot be fouled with diet foods, people who drink diet sodas with their meals eat 300 cal. more to make-up for the "missing calories" then if they had a regular soda. Bottom line drink water before or after your meal for beter disgestion of your food if you really want to avoid Diabetes.
To learn more about sugar click on link below:
http://www.how-sugar-is-made.com/sugarconsumption.html
OILS
Use monounsaturated oils such as olive and canola (grapeseed) oil for sautéing foods because they are more heat-stable. Polyunsaturated oils such as sunflower, safflower, and sesame oils can be added to food after it has been cooked or used in salad dressings. “Cold-pressed” oils are best because the slow-turning presses that crush out the oil generate little heat so that vitamin E and antioxidants are not destroyed. Beneficial omega-3 fatty acids are found in canola, flax, and walnut oils, and these are sensitive to heat and light. Oils should be stored in the refrigerator to prevent spoilage and oxidation. Avoid Heat-pressed oils, they are treated with petroleum-derived solvents and are bleached and deodorized. Deodorized oil is pale and very bland tasting.
COOKWARE
To reduce toxicity from certain cookware and methods, it is highly recommended to avoid all non-stick pans such as Teflon. These surfaces have proven to leach harmful chemicals into your foods during cooking at typical temperature. Do not use microwave to prepare food in Tupperware’s, and in any plastics, soft or hard to wrap or store cooked foods as they contain BPA. Instead cook or reheat food using stainless, ceramic or glass containers.
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