Dear Friends of Roscoe Chiropractic,
Welcome to November. I'm not complaining, I have to say this is the best start to a November I've experienced in recent memory. I wanted to encourage everyone to let their friends and family know about our Macaroni Madness special. If they bring in $10 worth of Macaroni products (it can be the dollar general brand, we don't mind.) they'll receive their first exam and x-rays free. That's a great deal and then at the end of the month we donate the food to the Life Church food pantry and help feed some families in need. If you want to bring in something other than macaroni we encourage all food donations at this time. :)
Today I want to outline some great whole foods to incorporate into your weekly meals.
1. Anything Fresh - It's difficult to eat fresh food with our busy lives but it's important because the over-processed foods we tend to gravitate toward rarely contain any nutrients. Fresh food contains a complete array of nutrients. Even in winter you can find root vegetables, apples and pumpkins to provide the nutrition boost you need.
2. Beets - Ok, my first thought is "blech!" but seriously here is an interesting fact: Beets were one of the most successful crops in the Biosphere project. If you don't remember what that is, it was a project that simulated living on the moon. If you had to pick one veggie to take with you, you'd do well to take the beet. The roots and leaves are packed with antioxidant phytochemicals, and they provide much-needed minerals and vitamins and are a good source of fiber.
3. Rye - Obesity stats suggest much of the population could use some help with battling the scale. Rye has an excellent reputation for helping us feel full, it produces a low insulin response and is typically a good source of fiber. It's a rich source of minerals too, but watch out as many "rye" breads can be a mix of different flour sources, so make sure the brand you get consists of whole grains in general and rye in particular.
4. Organic Berries - These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit from drinking cranberry or blueberry juice for prevention of urinary tract infections. Watch out for juices though as many are sugar and water and actually contain little to no juice. Also eat the berries alone, in your cereal, or in a smoothie. Eat organic berries when you can and when you can't, rinse your berries well. Even frozen they can contain pesticide residue and that's not good for anyone.
5. Fermented foods - This means foods that provide "good" bacteria (probiotics). The human body needs bacteria and these foods help our little native colonies out. Foods in this category include, miso, yogurt and sauerkraut.
6. Legumes - Beans! Adding beans, lentils or peas to our diet can be one way to provide our bodies with protein, fiber, vitamins, minerals, and phytochemicals. A good substitute for meat-based protein, beans can help support our drive for heart health and the fiber and protein also help in our weight-management goals.
7. Cruciferous Vegetables - Broccoli, radishes, the dreaded brussel sprout and cabbage are all members of this family of veggies. They are especially rich in phytochemicals which are responsible for the veggies spicy or pungent flavors and they help the body's detoxification processes. These chemicals also seem to affect the body's ability to respond to free radicals.
8. Organic Figs - Fresh or dried these are high in fiber, potassium and manganese. Figs can help support heart health and weight management programs. They're great on their own as dessert or a snack and they make a great addition to a salad too. Choose the organic ones though, especially if you're sensitive to sulfites.
9. Fatty Fish - In this case, fat is good. Cold water fish (like salmon and sardines) contain a high concentration of omega-3 fatty acids that have a host of health benefits. The American Heart Association recommends that healthy adults should eat two, 3-oz servings a week.
10. Whatever you don't eat now - Variety is important. Its easy to get stuck in a food rut. So instead of eating yogurt and cherries as a snack every day, try oatmeal and blueberries? Or whole-grain rye bread and an apple? Buying a farm share or visiting a farmer's market can be a good way to try new veggies. The more colorful the food is the more rich and varient the nutrients are for the body.
The information for this email was taken from an article in the November issue of To Your Health. I hope everyone is well and having a good week. Enjoy your weekend!!
Take care,
Karla H.
Roscoe Chiropractic Centre
No comments:
Post a Comment