Benefits of Eating Healthy
Chronic inflammation is at the
root of many serious illnesses, including heart disease, cancer and Alzheimer’s
disease.
Inflammation is how the body heals
itself, bringing more immune activity to a site of injury or infection.
However, when inflammation persists or gets out of control, it can damage the
body.
Eating specific foods can reduce
inflammation in the body, providing your best strategy for protecting against
deadly diseases.
There are five key items in his
diet that will have you on the road to optimal health.
Fruits
and Vegetables Rich in Caroteniods
Carotenoids, the pigment found in
fruits and vegetables, contain potent antioxidant and anti-inflammatory
properties that fight free radicals. Reach for the rainbow: purple cabbage,
golden butternut squash, deep-green arugula, etc. One rich carotenoid vegetable
is orange cauliflower, high in cancer-fighting beta-carotene.
Creamy
Cauli, Coconut and Cashew Soup
Ingredients
Makes 10 cups
1/3 cup raw cashews
3/4 cup water
2 tsp extra virgin olive oil
1 medium onion, diced
1 large head cauliflower, cut into
1-inch pieces
1 14-oz can light coconut milk
2 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
1 tsp evaporated can sugar
1/4 tsp ground cinnamon
1/4 cup chopped fresh cilantro
Salt
Directions
Put the cashews in a blender and
blend until finely ground. Add ¾ cup water and blend for 2 minutes.
Pour the cashew mixture through a
fine-mesh strainer into a bowl, pressing on the solids with the back of a
spoon. Discard the solids.
In a large pot, heat the olive oil
over low heat. Add the onion and sauté until golden.
Add the cauliflower, coconut milk,
strained cashew milk, curry powder, turmeric, cumin, sugar, cinnamon, and salt
as needed. Add enough water to cover.
Bring to a low boil, reduce the
heat, and simmer until the cauliflower is tender, about 10 minutes.
Blend the soup with an immersion
blender until the desired consistency is reached. If using a standing blender,
allow the mixture to cool for 20 minutes.
Pour the soup into the blender.
Hold the lid down firmly with a clean, folded towel over it.
Start on low speed and blend until the soup is
smooth. Return to the pot and reheat if serving hot.
Ladle into bowls and garnish with
the caramelized onions and cilantro before serving.
Whole
and Cracked Grains
Whole and cracked grains include
those that are intact or in a few large pieces, as opposed to the finely ground
grain found in whole-wheat bread. These fiber-rich foods digest slowly, which
helps reduce the spikes in blood sugar that can cause inflammation. Healthy
choices include brown rice, oats, barley and quinoa, you eat up to 3-5 servings
a day.
Oils
Containing Polyphenols
The polyphenols in oils such as
extra virgin olive oil are powerful antioxidants shown to help reduce
inflammation throughout the body. Eat 5-7 servings per day. One serving equals
1 teaspoon. You also can get your polyphenols from other foods with good fats
including nuts (walnuts, cashews, etc.) or avocados.
Fish and
Seafood
Similar to extra virgin olive oil,
fish and seafood are rich in omega-3 fatty acids, highly regarded for reducing
inflammation. Black cod (sablefish) ranks as Dr. Weil’s personal favorite.
Other good choices include herring, sardines and wild Alaskan salmon. Eat 2-4
servings of seafood every week. One serving is about 4 ounces.
Herbs and Spices are the essence to flavor, pump up the flavor of your
favorite foods with anti-inflammatory spices such as chili peppers, basil,
cinnamon and turmeric. Turmeric in particular has tremendous natural anti-inflammatory
properties due to the active ingredient curcumin. Use unlimited amounts of
these seasonings.
Sea buckthorn juice is an
excellent source of antioxidants and protective phytonutrients and is among one
of the most concentrated natural sources of vitamin C
Sea
Buckthorn Elixir
Ingredients
1 oz agave nectar
Glass of ice
Soda water
Directions
Put the sea buckthorn and agave in
a cocktail shaker. Shake well to combine.
Fill a tall glass with ice cubes.
Pour the sea buckthorn-agave blend
into the glass. Fill the glass with soda water.
