Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor
Content is a daily radio
script from my KHIS radio spot - tune in at 6:15 (CST) every morning to Justin
and Meredith’s morning show on 89.9 FM.
The most feared disease associated with aging is likely Alzheimer’s disease. Dementia is one of our fastest-growing epidemics, affecting half of those over age 85. Alzheimer's is the main type, and it is wonderful that the emerging evidence shows diet plays a major role in preventing cognitive decline, including Alzheimer’s! Diets rich in fruits, grains, beans, vegetables, nuts, and seeds may cut the risk of Alzheimer's by more than 50% and those who had high adherence to this diet had cognitive functioning equivalent to a person who was 7.5 years younger! Those who ate meat, including poultry and fish, were more than twice as likely to have dementia than their vegetarian counterparts. This is another great reason to have a Marvelous Meatless Monday, Tuesday, and every day!
Plant-based diets are known to preserve body tissues from both oxidative stress and inflammation – the hallmarks of degenerative diseases like dementia and Alzheimer’s. This is why berries are so protective when it comes to these issues – they are so rich in antioxidants. In terms of inflammation, those who avoid meat display a higher abundance of anti-inflammatory compounds flowing through their systems. Then there are ger-on-to-toxins, just like the word sounds, which are toxins that age us. The most common is AGE which stands for advanced glycation end products – funny the acronym is AGE. Foods that contain low AGE content – like whole grains, beans, fruits, and vegetables are protective. Foods high in AGE content are fried, grilled, broiled, or roasted meats and are destructive. How you cook meat matters too - chicken breast, when boiled in water like in chicken soup, has an AGE amount of 1000 but if it is broiled, it jumps to nine thousand! Improve your health on the shelf with those whole grains, beans, fruits, and veggies, and have a wonderful Wednesday everyone!
· Mix 1 T pure maple syrup, 1/2 tsp smoked paprika, 1/4 tsp cinnamon, and 1/4 chipotle powder in a bowl then toss in 1 cup of chopped walnuts and toast it in the oven at 350 degrees until crisp.
·
Combine 4 cups of fresh arugula and spinach
mix (or 2 cups each), 3 chopped green onions, 1 cup of halved cherry tomatoes,
1/3 cup of dried cranberries, and 2 Tablespoons of capers in a large bowl and
top with the walnut mixture.
·
Use one of their fabulous dressings like
ginger or walnut and it is a whole grain, complete protein, plantified party in
your mouth!
Fall is in the air and pumpkins are showing up - they are a healthy and delicious squash that is a year-round staple in most of the Blue Zone’s regions, those five areas of the world where populations live the longest and best. The easiest and most affordable way to buy it is the canned pumpkin puree - not pumpkin pie filling that has lots of additives. It is packed full of vitamins A and C, beta carotene, and toxin-removing fiber. If you go to Blue Zones Pumpkin Recipes there are many - pumpkin and white bean soup, pumpkin cranberry oatmeal, pumpkin pancakes, and more! On this meatless Monday, add pumpkin to your grocery list and kick off a wonderful fall week!
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