SHOP & COOK
We can cook up miracle medicines
everyday in our own kitchens. For the most part these are
found in our super markets and are never tough to
swallow.
Each
food made it onto the list because it is a health giving powerhouse.
It has a double advantage of being tasty as well as being
able to prevent more than one health problem.
Put
all of the following in your grocery basket every week.
Learn how to prepare properly and in a variety of ways
for complements at your dinner table.
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Garlic
"The potent, redolent clove
we know as garlic wards off many a bad guy, and you
needn't wear it around your neck. Just eat it. Any way
you can." says author Caine.
"One of garlic's
proven benefits is its ability to cut
cholesterol," says Varro E. Tyler, PhD,
Prevention advisor and professor emeritus of
pharmocognosy at the Purdue University School of
Pharmacy, West Lafayette, IN. It acts like
aspirin because it keeps blood from sticking to
the walls of the arteries and keeps the blood
from clumping together.
Garlic is an antioxidant
which has a promise of helping to prevent colon
and breast cancers. (Allicin,
seems to be the main medicine working here.)
It has an antibacterial
effect like penicillin. Eating it may help fight
diseases like strep throat. (It
should not be used in place of antibiotics for
serious infections.)
How much must I eat?
Studies seem to indicate that any kind of garlic
is probably good for us. Cooked, raw, or
powdered?
It is suggested we might
want to eat one clove a day for heart protection.
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BROCCOLI
This is not the most wanted
veggies in the West. This champion crucifer is eaten
around the world. It is eaten raw, stir fried, blanched,
steamed and baked.
Broccoli has a potential to fight
all the major diseases.
It is full of compounds
that may block cancer.
It offers protection to
the heart through Vitamin C. This Vitamin is an
antioxidant which keeps arteries elastic and
helps keep the blood from becoming sludgy. One
serving of broccoli gives 97% of DV
of Vitamin C.
It can help reduce the
risk of diabetes, arthritis, and heart disease.
It may bolster the immune
system, lower blood pressure and cholesterol as
well as helping to maintain a healthy weight. The
glutathione properties of this vegetable may help
in any or all of these areas where it is needed.
It's rich in beta-carotene
and lutein which guard against cataracts and
macular degeneration. A leading cause of
blindness in those over 65 is macular
degeneration.
How much must I eat?
The amount needed to prevent disease has not been
established. Broccoli can be one of the contributors of
the 5 fruits and vegetables needed each day.
Just ½ Cup serving gives 2
grams of fiber.
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Kidney
Beans
These legumes have the highest and
healthiest fiber mix of any other. They are high in the
heart protecting foliates, too.
The risk of heart disease,
strokes, and colon cancer is lower because of the
7 g of filling fiber and 2.8 g soluble fiber
which is also, cholesterol lowering.
Diabetics may find kidney
of all kinds are good medicine (along
with other high fiber, complex carbohydrates.)
They digest slowly which is what helps to
maintain low blood sugar and troublesome insulin
levels. Reported by
Prevention advisor James W. Anderson, MD,
professor of medicine and clinical nutrition at
the University of Kentucky College of Medicine.
Kidney beans are high
in foliate that may help keep blood levels of
homocysteine low. (High
levels are considered a risk factor for heart
disease.)
Folate is also
important in preventing birth defects.
They contain
antioxidants known as polyphenolonics. Studies have
shown them to work better than Vitamin C to keep fat in the blood from oxidizing which is the
first step in forming artery clogging.
How much must I eat?
1½ cups cooked beans daily is
enough to lower cholesterol and provide other health
benefits, according to Dr.
Anderson.
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Nonfat
Milk
Milk may help prevent brittle
bones (osteoporosis). Calcium is the bone builder in milk
and vitamin D helps us absorb the calcium.
A combination of nonfat milk,
combined with a diet rich in fruits and vegetables has
been known to lower blood pressure as well as any
prescription drug.
The calcium, potassium, and
magnesium in milk help with that.
Milk consumption as also been
associated with a lower risk of kidney stones, because
the calcium binds oxalate in the large bowel so less is
absorbed.
Oxalate is what causes most kidney
stones.
How much must I eat?
Each 8 oz glass of nonfat milk
contains 300 mg of calcium.
Women under 50 and men under 65
need 1000 mg of calcium daily.
Older women and men need 1500
daily.
Milk and milk products eaten may
be helpful in fullfilling the requirement needed.
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Oranges
This juicy fruit is full of
vitamins and nutrients and soluble fibers that may ward
off colds, build bones, prevent kidney stones, lower
cholesterol, and speed the recovery from heart attacks
and other illnesses.
The phytochemicals oranges
contain may be helpful in fighting breast cancer.
A major player in the
benefits of oranges is Vitamin C. The average
orange gives 70mg of C which is 110% of our DV.
Oranges are rich with
folate, glutathione, and postassium citrate which
has also been shown to help dissolve kidney
stones.
Potassium citrate is an
important ingredient in sports drinks which keep
the electrolytes in balance when sweating.
How much must I eat?
At least one orange a day would be
good. Two would be better. Eat the whole orange to get
the pulp and fiber. Don't skip the albedo--the mild
tasting white material just under the peel and the cord
at the center. It is full of clot - fighting flavonoids.
Juice gives fewer benefits, but
should be used when sweating a lot from working out. Or
in high heat and humidity.
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Salmon
When it comes to receiving
benefits from fish oil, Salmon is King. All fish have
omega-3's, but salmon is one of the best and riches
sources.
Omega-3's are some of the
best for prevention of heart problems and
controlling inflamation from arthritus.
Omega-3's may help to
prevent heart attacks. One study shows that those
who favored food with fins had 26% lower risk of
death from heart disease. Another study showed
that those eating salmon at least one time a week
had half the risk of cardiac arrest as those who
ate none.
The good fats seem to work
by assuring the orderly inflow of calcium,
sodium, and other charged particles into each
heart cell, which ensures a steady strong beat.
Leukotriene B4 is one of
the shadiest characters implicated in rheumatoid
arthritis inflammation. When fish oil is added to
the diet it drops significantly.
It may stave off
depression.
How much must I eat?
One serving a week would
provide 10X's the amount omega-3 a typical American gets.
One 3 oz serving of baked salmon is great.
For Rheumatoid arthritis
symptoms one a day would be helpful or capsules may
supplement.
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Tofu
This simple, palatable, versatile
soybean derivative is nothing short of a super food when
it comes to our health.
"Tofu is mild and is one of
the best food choices.", says Dr. Anderson of the
Uof Kentucky.
It is a major heart protectent:
It has cholesterol lowering
effects. (shown in over 37 studies)
Tofu is soybean curd and soybeans
are the richest source of isoflavones, a plant version of
estrogen.
Osteoporosis preventer,
breast-cancer-risk reducer.
Isoflavones are known as kidney
protectors.
May help reduce the risk of
prostate cancer and possibly colon cancer.
How much must I eat?
Most researchers recommend
30-50 mg of isloflavones a day.
1/2 cup tofu has 35 mg of
isoflavones
It is fun to prepare and eat
as it can be added to so many things.
Makes a great egg like salad
for sandwiches or salads.
A great addition to vegetable
plates.
Stir fries.
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Tomato Sauce
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Water
Water will save our life. Most of
us drink too little water. Many people say, "Oh, I
drink many cups of coffee and several ounces of soda
every day. I get enough liquid."
That is not water folks!
Water flushes our system of toxins
and poisons which our body comes in contact with every
day. When we drink other types of liquids we need even
more water to flush out the bad stuff.
Check on 
water.htm and
drink up.
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EAT SMART
Fill your cupboards with healthy basics.
Similar
information is found by Contributing Editor of USA
Weekend by Jean
Carper Sept. 2001
Apples. High
fiber, antioxidant-rich red apples. (Gala are
excellent eaten whole or in salads, desserts,
casseroles. Eat the skin.
Balsamic
vinegar.
Mix with olive oil and garlic for a fabulous
salad dressing. Curbs blood sugar boosts from
carbs such as potatoes in potato salad.
Blueberries, fresh or frozen. These
are packed with antioxidants that promote good
brain function and motor coordination as we get
older 
Fruit salads, desserts, or cereal additives.
Brown
rice.
Perfect whole grain. Whole grains prolong life
and help prevent chronic heart disease, obesity,
and diabetes.
Chickpeas, canned. Toss in salads,
stews, casseroles, or making dips. Packed with
protein
and fiber. They curb sharp blood-sugar rises.
Coconut
Oil.
Tropical
Traditions extra Virgin is my
favorite.
Can be used with higher heat and no trans fatty
acids. Helps lower cholesterol, lose weight
Is linked to healthy people some over 100 years
old in poorer areas of the Philippians. This high-grade virgin coconut oil has a long shelf
life due to coconut oil's natural anti-oxidant
properties. It has the longest shelf life of any
plant oil!
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Oranges.
Full of vitamins
and virus cancer fighters such as hesperetin. One
study shows a glass of juice will cut the risk of
stroke by 25%. We use lots of Grapefruit and juice as well as
lemons. I use less oranges as they have a higher
sugar content. The acid levels of grapefruit and
lemons and limes is more acceptable to keeping
the pH factor in balance and therefore the immune
system.
Oats. Regular and
steel cut are the best. The are a high-fiber food
and a whole grain which boosts the immune system,
curbs high blood sugar, and protects the heart.
Olive
Oil.
(extra
virgin) Linked to less heart disease and longer
life. Thought to be the perfect oil. Mostly
monounsaturated. We like Grapeseed Oil
and Flax Seed Oil which we keep on
the shelf at all times.
Prunes. (dried plums) Snacking
on these will boost the antioxidant intake.
Prunes are number 1 of all fruits and vegetables
for antioxidant activity.
Red,
Yellow or Green Onions. They can improve
bones, cholesterol, and reduce the risk of lung
cancer. Eat them raw or cooked in most
everything.
Roasted
red peppers, in jars. These are loaded with
vitamin C and antioxidants, and are very easy to
give a zip to salads, casseroles, and other
sauces.
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Diced
or Crushed Tomatoes, canned. They are full
of antioxidants, including lycopene, tied to
reduced heart disease, cancer and age-related
decline. A great base for any dish.
Fresh
Garlic.
Crushed, minced, or roasted adds antioxidants,
flavor, and other health boosters to any salad,
soup stew, casseroles or stir fries.
Frozen
Spinach.
Full of vitamins and antioxidants, including
lutein. It's a whole body super food, protecting
the eyes, bones, brain, and arteries. Can be
added to soups, casseroles, rice or pasta as well
as a great veggie dish.
Green
chili peppers and jalapeño peppers, canned. Adds
antioxidants, and zest to any foods. Enchiladas,
fresh fish, and chili or other sauces are a few
good uses.
Ground
Turkey Breast, fresh or frozen. Very
low fat, with a perfect touch of protein in stir
fries, casseroles, and Mexican cooking.
Mixed
Fresh Greens. Great for salads
as they are antioxidant packed fresh and served
with olive oil are a wonderful staple.
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Salmon,
or sardines. (fresh and
canned) Rich in Omega-3 fatty acids, essential
for the entire body. Joints, heart, lungs, and
brain. The canned red or pink salmon has as much
omega-3 as fresh.
Tuna, (fresh or
canned) This like Salmon is beneficial. It is
also lower in pH to keep the pH levels normal to
boost the immune system.
Vitamins. Good food is the
most important staple on your shelves. Evidence
continues to show that additional vitamins and
minerals help to reduce our risk to most every
disease. They help to keep the immune system
functioning on o high level and keep the pH in
balance.
Walnuts,
Almonds. These are a great snack and food
when sprinkled on salads, casseroles, desserts.
They fight heart disease, cancer and obesity.
Whole
Wheat Bread and sprouted breads. Whole grain
should be the first ingredient listed. The only
other bread should be sour dough. I like Ezekiel Breads. (jac)
What
else? But TEA, Green TEA is high in
antioxidants as are many of the others. Omit
sugar.
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