Berries Reduce Diabetes Risk, Metabolism Myths and Be a Green Machine!

 

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.

 This week we explore the power of nature's bounty to enhance your well-being. In today's post, we're diving into the wonderful world of nutrition, metabolism, and the incredible benefits of plant-based foods. Plus, we have some delicious recipes to share with you!

Berries: Nature's Antioxidant-Rich Gift 

A pair of Harvard studies recently uncovered the remarkable health benefits of berries, particularly blueberries, blackberries, raspberries, and cherries. These tiny fruits have been associated with a reduced risk of developing type 2 diabetes and lower inflammation. They can even improve insulin resistance, with the same benefits of a daily hour-long walk! Just half a cup of these berries each day can significantly reduce the production of harmful free radicals that damage our DNA. So, make berries a part of your daily routine – in smoothies, on your oats, at lunch and dinner, or as a snack – and pave the way to a longer and healthier life. 

Demystifying Metabolism 

On this Transitional Tuesday, let's demystify metabolism. Contrary to common myths, we all start with the same metabolism. Throughout life, we all experience four similar phases: rapid metabolism from birth to age 20, a slight dip, a plateau until age 60, and a gradual slowdown after age 60. The good news? Metabolism doesn't automatically decline in middle age! Excess body fat is the real culprit, not age. The key is our behaviors at different stages. Transition to a diet rich in vegetables, whole grains, beans, fruits, nuts, and seeds to ignite your metabolism. Plantify your plates to start feeling and living better! 

Thylakoids: The Secret to Satisfaction 

Ever heard of thylakoids? These are the structures in plant leaves where photosynthesis happens. When we eat leafy greens, these thylakoids can linger in our gut, binding to the enzyme lipase, which slows down fat absorption and reduces our appetite. In one study, spinach extracts added to jam or juice made participants feel less hungry and more satisfied. Including thylakoid-rich foods like spinach or wheatgrass juice in your diet can help curb cravings and lower LDL cholesterol, as well as weight loss. So, plantify your plates with greens to reduce hunger and boost overall health. 

The Power of Cooking Greens 

Cooking greens? It can enhance their benefits! A quick blanch for about a minute not only brightens their color but also boosts their fat-blocking abilities. We often underestimate the importance of greens in our diet, but they are crucial for slowing fat absorption. Incorporate greens into your meals – whether in smoothies, salads, sandwiches, or power bowls – and extend your longevity and vitality. 

One-Pot Chili Mac for Fix-It Friday 

Here's a hearty recipe to try on your Fix-It Friday: One-Pot Chili Mac. This delicious and nutritious dish is packed with flavor and wholesome ingredients:

- 1 cup chopped onion

- 1 cup chopped red bell pepper

- 1 T minced garlic

- 1 T chili powder

- 1 ½ tsp ground cumin

- 1 14.5 ounce can no-salt-added diced tomatoes

- 1 8 ounce can no-salt-added tomato sauce

- 1 cup dry whole wheat macaroni

- 1 15 ounce can no-salt-added black beans, rinsed and drained

- Ground fresh black pepper

- Sliced green onions

- Chopped avocado 

Directions:  In a 4-quart saucepan, cook the onion, pepper, garlic, chili powder, and cumin on medium for 3 to 4 minutes, stirring occasionally and adding water as needed to prevent sticking.  Add the next four ingredients and 1 cup of water.  Increase the heat to high and bring to a boil, then reduce the heat.  Cover and simmer for 15 minutes or until pasta is tender and the sauce has thickened, stirring occasionally.  Serve in bowls and top with cilantro, onions and avocado.

References:  NutritionFacts.org, Dr. William Li, Eating to Elevate your Metabolism, and PCRM.org recipes.

AND from the archives!

Protect Your Brain with a Plant-Based Diet 

In the fight against Alzheimer's and cognitive decline, diet plays a crucial role. Research shows that diets rich in fruits, grains, beans, vegetables, nuts, and seeds can reduce the risk of Alzheimer's by more than 50%. Those who consume meat, including poultry and fish, are more than twice as likely to develop dementia. Embrace Meatless Mondays and make plant-based choices every day to nourish your brain and body. 

Explore the Blue Zones Lifestyle 

Discover the secrets of the world's longest-living populations in the Blue Zones. The Adventist vegetarians in Loma Linda, California, live 6 to 10 years longer than most Californians. Their lifestyle includes exercise, nuts, lower weight, and a plant-based diet. By following their lead, you can add ten healthy years to your life and reduce the risk of chronic diseases. Live longer and stronger by exploring the Blue Zones lifestyle. 

The Science Behind Plant-Based Protection 

Plant-based diets offer protection against oxidative stress and inflammation, common factors in degenerative diseases like dementia and Alzheimer's. Berries are rich in antioxidants. Those who avoid meat display higher levels of anti-inflammatory compounds. Additionally, minimizing the consumption of advanced glycation end products (AGEs) found in fried, grilled, broiled, or roasted meats can contribute to a healthier life. Focus on whole grains, beans, fruits, and vegetables for a healthier you. 

The Antibiotic Resistance Dilemma 

The overuse of antibiotics in animal farming poses a severe threat to our health. Antibiotic-resistant bacteria are on the rise, jeopardizing our ability to treat infections. Studies have shown that both meat eaters and vegetarians have a significantly higher antibiotic-resistant gene load in their guts compared to vegans. This emphasizes the importance of reducing meat and dairy consumption to protect our health. Plantify your plates and make a difference. 

Smoky Walnut and Quinoa Salad for Fix-It Friday 

For your Fix-It Friday, try the Smoky Walnut and Quinoa Salad from the Engine 2 Cookbook:

- Prepare 2 cups of quinoa from the package directions. 

- 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 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 for a complete protein, plantified party in your mouth!

Pumpkin: The Fall Superfood 

Fall is here, and pumpkins are in season! Did you know that pumpkins are not only delicious but also incredibly healthy? They're packed with vitamins A and C, beta-carotene, and fiber that help remove toxins from your body. Opt for canned pumpkin puree, free of additives, for convenience. Explore various pumpkin recipes to kickstart a wonderful fall week with a boost of nutrition. 

The Versatility of Squash 

Squash, including pumpkin, is a Blue Zones Longevity Superfood.

 These dark-colored gems are not only delicious but also hearty and versatile. You can roast them, add them to soups, or dice and incorporate them into your daily greens. In Costa Rica, one of the Blue Zones, squash holds a place of honor among the "three sisters" – squash, beans, and corn. Give it a try and enjoy a terrific Tuesday. 

Breakfast: The Metabolic Kickstarter 

Start your day right by having breakfast! It jump-starts your metabolism, helping you burn more calories throughout the day. Research shows that those who eat breakfast have a lower body mass index (BMI) and consume fewer calories overall. Not only that, but a healthy breakfast leads to better memory and attention. So, make time for a nourishing morning meal and feel the benefits all day long.

The Importance of a Healthy Breakfast 

Skipping breakfast can lead to unhealthy choices and behaviors, especially among teens. To make the most of your breakfast, opt for foods without labels, like fruit and vegetable smoothies. Steer clear of highly processed options like muffins. Homemade, healthier versions are a better choice. Don't forget about classics like oatmeal and Blue Zones-inspired dishes such as beans and breakfast polenta. Fuel your day with a nutritious breakfast and set yourself up for success. 

By embracing plant-based foods, you can nourish your body, boost your metabolism, and protect your health. Start today by incorporating these principles into your daily life, and you'll be on your way to living longer and stronger. Have a fantastic and healthy week ahead!