UPBEAT TIMES, INC. • January 2016 • 11


HEALTH BEGINS IN THE KITCHEN


SONOMA COUNTY, CA. ~ It’s January so there’s a good chance you are trying to lose a few holiday pounds.


But we on


as scale,


focus the we


shouldn’t lose


site


of our health. So let’s fill our plates with the most fiber-rich, nutrient-dense and delicious foods we can while avoiding or minimizing the bad stuff. Here are ten foods that can help you lose weight while significantly contributing to your health and longevity.


#1 - Beans Whether or not you are a veg- etarian or vegan, beans should be your main source of protein. I try to eat at least a half-cup of cooked beans per day. Beans provide protein without the saturated fat and cholesterol that you get with meat. They are also a great source of fiber, iron, calcium, magnesium, B vitamins and antioxidants. The mixture of protein and dietary fiber supports the regulation and balance of blood sugar. For example, a single cup of cooked lentils provides 18 grams of protein, 16 g of di- etary fiber and 90% of the daily requirement of folate.


#2 - Kale and other Leafy Greens Kale is my favorite green (it’s also a cruciferous vegetable).


It’s 2016: Keep your Health in Sight by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com


It grows easily in the garden throughout the year in a tem- perate climate like we have here in Northern California. It’s so nutrient-dense that it’s like a leaf-shaped vitamin pill. Rich in fIavonoids, kale has antioxidant and anti- inflammatory proper- ties that help you avoid many diseases that are a bi-product of chronic inflammation and oxi- dative stress. I serve my family at least one cup of raw or 1/2 cup of cooked greens every day. Always select organic greens as conventionally grown greens can contain high concentra- tions of pesticides.


#3 - Wild Blueberries and other Berries Wild blueberries are antioxi- dant powerhouses. They sup- port heart health and can help improve memory and other cognitive functions. They also have a low glycemic index so they don’t spike your sugar lev- el like some other fruits do. In fact their high fiber content and low glycemic index can help regulate blood sugar levels in people with type-2 diabetes. Blueberries, raspberries, black- berries, strawberries also have high antioxidant properties so add them to your shopping cart too. I always try to buy organic berries when available. When they are in season, I eat them everyday, especially when my raspberry bushes are produc- ing. When they are not in sea- son, I buy frozen blueberries


and toss them in my morning smoothie.


#4 – Nuts and Seeds A recent study showed that 1


ing two hemispheres! But don’t stop at walnuts. A 30-year study showed that peo- ple who ate just a 1/4 cup of nuts each day were 20% less likely to die from any cause, had a 29% reduction in cardiovascular


deaths


to 1.5 ounces of walnuts each day may help protect against Alzheimer’s disease. Not a surprise as foods that resemble body parts are often good for them. Just look at a walnut with its shape of a brain, even hav-


and an 11% reduction in cancer deaths. So mix it up by eating wal- nuts, almonds, Brazil nuts, pecans, pistachios, cashews and others. Chia, hemp and flax- seeds (which I call the omega-3 power seeds) are also extremely im- portant to the diet, especially if you do not eat fish. They are an excellent source of ALA ome- ga-3 which is critical for heart health, brain development, re- ducing inflammation and joint pain, managing depression,


preventing dry eyes, lowering cholesterol, controlling high blood pressure, protecting your bones and more. Flaxseeds contain the most omega-3 of the power seeds but hemp seeds contains the most protein and chia seeds have the most fi- ber and calcium. We eat at least one of these seeds every day.


#5 - Avocados I adore avocados. Living in Cal- ifornia, we have year-round ac- cess to them. Although they are high in fat, much of it is good heath-promoting monosaturat- ed fat like oleic acid. And they are packed with vitamins and minerals such as Vitamins B6, C, E and K as well as folate, pantothenic acid and potas- sium. They are also very high in dietary fiber and contain ca-


... continued on page 20 Strike out Hunger!


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The mosquito is the state bird of New Jersey. ~Andy Warhol UPBEAT TIMES, INC. • January 2016 • 11


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