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SuperFoods

Food as Medicine - Savoring the Healing Properties

Food can heal and should be looked at as the first course of action in creating balance in the body - bringing it from dis-ease to harmony. Certain foods have even been shown to fight specific illnesses such as diabetes and high blood pressure. Here is my list of top healers:

• Probiotics, such as kefir and yogurt with live, active cultures. A good source of calcium, protein and potassium, probiotics aid in digestive health, help prevent urinary tract and yeast infections, and may also be beneficial for autoimmune diseases, heart disease and eczema. However, beware of added sugar.   
• Fatty Fish, such as salmon and sardines. Packed with omega-3 fatty acids, fatty fish oils are known to reduce the risks for heart-related diseases, age-related cognitive decline and even obesity, mood disorders and certain forms of cancer. If you don't eat fish, then consider taking fish oil caplets. Don't leave the water running while brushing your teeth, and install a low-water-consumption toilet. 
• Nuts, such as walnuts and flaxseeds. These heart-healthy sources of omega-3s are also loaded with anti-inflammatory phytochemicals and can help fight hypertension and lower LDL cholesterol. Almonds and soy nuts are also good health options. 
• Berries, such as blueberries, cranberries and acai berries. These superfoods are packed with cancer-fighting antioxidants and polyphenols. You may also try black cherries and pomegranates.
• Whole Grains, such as brown rice. Packed with disease-fighting nutrients and complex carbohydrates, whole grains can help keep blood pressure and cholesterol in check while providing sustainable energy. Try ancient grains such as quinoa, amaranth or spelt. 
• Dark Leafy Greens, such as spinach, kale and collard greens. Packed with nutrients and anticancer compounds, such as folic acid, beta-carotene, vitamins K, C and E. Vitamin K regulates blood clotting, helps protect bones from osteoporosis and may even help prevent diabetes. Instead of leading the greens with butter, lightly saute them in olive oil, onion and garlic.
• Beans & Legumes, such as kidney beans, lentils and black beans. High in protein, soluble fiber and nutrients such as magnesium, iron and folate, beans can help lower cholesterol and blood pressure, and decrease the risk of heart disease and certain forms of cancer. A complex carbohydrate, beans provide energy for the body without spiking the blood glucose levels. This is good for diabetics and those who want to lose weight.
• Tomatoes. The lycopene in tomatoes is an antioxidant and has been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. To aid the body in absorbing it efficiently, combine the tomatoes with a healthy fat such as olive oil.
• Cruciferous vegetables, such as cabbage, broccoli and cauliflower. These are powerful cancer fighter and aid in detoxifying the body. Cooking breaks down the protective chemical so eat them slightly steamed or raw.

Dear Dr. Terri K: I read that some spices have health benefits? Which ones do you recommend? - TINA

Tina: Recent studies have confirmed that herbs and spices are strong antioxidants and potent inhibitors of tissue damage and inflammation caused by high levels of blood sugar. Here are a few healing and savory spices to get you started:

1. Ginger has historically been used in alleviating nausea and other symptoms of gastrointestinal distress. It is also beneficial for its antioxidant and anti-inflammatory properties. Fresh ginger, with its pungent aroma, can be put into smoothies or a vegetable stir fry.
2. Turmeric, often called "Asia's aspirin", has been used for years in the Traditional healing systems in India and China. It is a potent antioxidant and has anti-inflammatory properties which may prevent heart disease and cancer, and even protect against dementia. It can be taken in pill or powder form, and is one of the ingredients to make curry. 
3. Cayenne and Chili peppers have a high concentration of a substance called capsaicin which has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to help prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages, helps improve cholesterol levels and has been linked to weight loss. If you can tolerate spicy foods, then add cayenne or rice dishes and sauces. 
4. Cinnamon has been used as a spice and as medicine for years. It has anti-inflammatory and anti-microbial properties. Many studies have documented cinnamon's ability to control/decrease blood glucose levels which may be helpful for diabetics. Its wonderful scent is also reported to boost brain function.
5. Saffron, cited in ancient texts for treating up to 90 illnesses, has now been linked to slowing the growth of tumors and alleviating mild depression. In Indian traditional medicine, it used for treating bladder, kidney and liver disorders, and also diabetes. An expensive spice, just a touch in your rice dish will give it flavor and a wonderful aroma.

Adding spices to your diet is a low-cost, low-calorie way to enhance your meals. Note that spices lose their antioxidant potency over time so discard them after two years. Honor your body through the Power of Choice it will repay you with energy and vitality!

- T

Do you have questions about managing a specific stressful situation? Are you confused about certain foods or herbs? Do you need some insights regarding a career shift and discovering your Purpose? Then... Ask Dr. Terri K. Email your questions to askdrterrik@power-living.com.  If you still desire on-going, individualized attention, then try out our one-on-one coaching. For more information, email coaching@power-living.com or call 212.901.6913.