Consuming more fruits, vegetables, whole grains, soy foods, fish, nuts, and tea can help prevent the chronic diseases of aging. You might not be able to turn back the hands of time for every wrinkle and body ache, but you can certainly reduce your risk or delay the onset of chronic diseases associated with aging such as heart disease, diabetes, cancer, and neurodegenerative disease. Your daily food and activity choices can significantly lower your risk of developing such diseases, according to scientific evidence. Preventing these conditions can make the difference between living a long, vibrant life or a short life riddled with disease and disability. Cut back on animal foods... such as meats and cheese and shift to more organic, locally grown plant foods, including beans, vegetables and grains , to slash your carbon footprint. Go meatless one day a week and reap the benefits!
Today is American Diabetes Alert Day! The American Diabetes Association offers this list of "superfoods" that people with diabetes may consider adding to their diet.
Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.
As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.
All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:
- calcium
- potassium
- fiber
- magnesium
- vitamins A (as carotenoids), C, and E.
Below is the list of superfoods to include in your diet.
Beans
Whether you prefer kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium.
They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.
Dark Green Leafy Vegetables
Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.
Citrus Fruit
Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.
Tomatoes
An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.
Fish High in Omega-3 Fatty Acids
Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they don’t count in your goal of 6-9 ounces of fish per week.
Whole Grains
It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.
Pearled barley and oatmeal are a source of fiber and potassium.
Nuts
An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.
Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.
Fat-free Milk and Yogurt
Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.
Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.
Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.
Of course, you probably don't want to limit yourself to just these items for every meal. The American DiabetesAssociation's book, What Do I Eat Now, provides a step-by-step guide to eating right.
Meatless Monday Recipe:Chickpea Artichoke Salad (courtesy of Miriam Kiesh )
Chickpeas are a perennial favorite in the Middle East. Their earthy flavor is always wisely paired with something sharp, like onions or lemon. This recipe features chickepas and artichoke hearts in a hearty vegan salad that combines cooked and raw ingredients with an herby, pungent dressing that’s full of vitamin C. The result is so much more than just another salad!
Ingredients:
3-5 Tbs. extra virgin olive oil, divided
juice of 1 lemon
1-2 Tbs. fresh, finely chopped basil
1 tsp. dried oregano
¼ cup fresh parsley, chopped
2 cloves garlic, minced
½ tsp. sea salt (or to taste)
1½ cups cooked chickpeas, rinsed & drained
6-8 artichoke hearts, sliced lengthwise
¼ cup natural almonds with skin, coarsely chopped
Directions:
- In a large bowl, mix 2-3 Tbs. olive oil, lemon juice, basil, oregano, parsley, garlic and sea salt; set aside.
- Heat another 1/2 Tbs. of olive oil; add chickpeas and cook over medium heat, stirring often, until they are golden brown, about 10 minutes; add to bowl.
- Heat 1/2 Tbs. oil in pan and add artichoke hearts, cut side down; cook until browned, stirring only once or twice to avoid breaking them up, about 5-10 minutes more; add them to bowl.
- Toss salad gently until chickpeas and artichoke hearts are well coated with dressing; to serve, spoon salad onto serving plates and sprinkle with chopped almonds. Serve warm.
Enjoy and share your favorite meatless recipes with me!
Mealthy Monday Motivator: Take a Veggie Vacation
Traditional cultures around the world have long known the benefits of a mostly-vegetarian diet. Numerous studies have linked vegetarian eating to lower cholesterol, blood pressure and overall weight, as well as a decreased risk of heart disease, type II diabetes, hypertension and certain cancers. A healthy vegetarian diet consists of mostly whole, unprocessed fruits, vegetables, grains, nuts and beans.
Take a world tour and improve your health this week by sampling some traditional vegetarian dishes.
A better tomorrow starts with what you eat today,
Lisa,
Professional Wellness Coach
LQ WELLNESS
lisaquinnwc@embarqmail.com
973-383-0955
"If it is to be it is up to me." ~ Author Unknown ~
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