"Top 10" -- Avocados

Avocados are considered an uncommon fruit that grows on trees, have inner seeds, and contain high amounts of oil.1  Avocados are a higher calorie food, each containing approximately 300 calories and consisting of about 12 grams of carbohydrates, 30 grams of fat, and 4 to 5 grams of protein.1  Don't let the calories and fat scare you, though.

Eating avocados is a great way to incorporate healthy monounsaturated fat into the diet.2 Regularly eating avocados has been shown to reduce cholesterol, including LDL and triglycerides.2 Eating foods rich in monounsaturated fat has also been tied to a decreased risk of diabetes and cancer.2 Avocados contain a few grams of saturated fat, but because they are from a whole, natural food, they are not considered harmful like other fats found in many processed foods and animal products.2

Beta-sitosterol, another compound found in avocados has demonstrated cholesterol lowering effects and seems to greatly protect the prostate.2 In addition, this superfood has nearly zero impact on blood sugar.2

Avocados are rich in other crucial nutrients such as potassium, folate, vitamin A, and beta-carotene.2 They also contain lutein, which is an antioxidant that provides excellent protection for the eyes and skin.2 Further, one avocado can provide up to one half day’s worth of fiber.2

Interestingly, there is a difference between California and Florida avocados -- both are good, but California avocados have approximately 20 percent less calories than Florida avocados, 13 percent less fat, and 60 percent fewer carbohydrates.2 California avocados have also been shown to contain more lutein and zeaxanthin, important antioxidants.2 On the flip side, Florida avocados have approximately 20 percent more potassium, as well as some additional calcium and phosphorous.2 Those those that are watching fat and calorie intake may want to eat the California variety.2

1Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Art.
2Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.

"Top 10" -- Blueberries

Blueberries are plentiful at this time of year making them particularly easy to incorporate into the diet. They are less expensive in the summer months, as well, and "locally grown" blueberries can often be found in grocery stores. Many orchards and farms also offer blueberry picking for those interested in the adventure of gathering their own food. Fresh blueberries are in season in the United States from May through October, but frozen blueberries grown in other countries are available here throughout the year.2

Blueberries aren't just delicious -- they have been shown to curtail memory loss and other types of brain deterioration.1 This is primarily because of compounds called anthocyanins that provide antioxidant and anti-inflammatory effects helping to reduce the chance of getting Alzheimer's disease, Parkinson's disease, heart disease, and arthritis.1 These compounds may also help to maintain eye health.1

Blueberries have a very high Oxygen Radical Absorbance Capacity (ORAC) rating, which means they have a significant capability to combat free radicals.1 "Blueberries, raspberries, and blackberries top the list when it comes to free-radical scavenging antioxidants."3 Research has even shown that wild blueberries demonstrate some remarkable cancer fighting abilities.1

Blueberries also contains a substance called pterostilbene, which is more effective than resveratol in reducing cholesterol, limiting artery plaque, and reducing blood fat.1

Blueberries are easily accessible at any time of year and can be eaten fresh or frozen to obtain their health benefits.1 My favorite ways to eat them are in smoothies, on oatmeal or cereal, and by the handful as an easy snack.

Unfortunately, blueberries are on the Environmental Working Group's "Dirty Dozen" list of foods most heavily contaminated with pesticides, so buying organic is recommended. For more information, please visit http://www.foodnews.org/ or http://www.ewg.org/.

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2WHFoods.com. July 16, 2010. Blueberries. Retrieved from http://www.whfoods.com/genpage.php?tnames=foodspice&dbid=8
3Tweed, V. and Vukovic, L. Spring 2010. Amazing Wellness. Supercharge.

"Top 10" -- Apples

Apples come in a variety of colors, textures, and flavors, making their appeal vast. Yet many people may not know how healthy this common fruit is. The consumption of apples has actually been shown to decrease the chances of getting diabetes, cancer, asthma, and even heart disease.1

Apples contain important phytochemicals, minerals, and fiber all contributing to their healthful status. Phytochemicals, including flavonoids, are compounds that provide antioxidant power.1 One of the primary phytochemicals in apples is quercitin, which has been shown to reduce prostate cancer cell development.1 Studies have shown that the phytochemical compounds in apples, many of which are in the skin, have been shown to substantially reduce liver cancer cell growth, colon cancer cell growth, and lung cancer risk.1

Apples are an important source of minerals, particularly boron, which is critical for healthy bones.1 Boron has even been shown to be an important limiting factor for arthritis symptoms and is important for maintaining energy.1 Eating apples can even help to keep the teeth clean.2

Apples are rich in soluble fiber, namely pectin, which can help to reduce LDL cholesterol as well as to stabilize blood sugar.1 However, people with blood sugar issues or diabetes may need to consult their doctor about eating apples because they contain a natural sugar called fructose.1

Buying organic apples is recommended because of the potential for pesticide contamination, according to the Environmental Working Group, which put apples on its list of 12 foods most contaminated with pesticides.1 In addition, avoiding apple juice is advised unless it is homemade, as many commercial juices are little more than sugar and water.1

Apples are filling and make a great snack at only 100 calories each!2

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006), Staying healthy with nutrition: the complete guide to diet & nutritional medicine. Berkeley: Celestial Arts.

Health Coach's Top 10 Healthy Foods

This next blog series will focus on my personal "Top 10" foods list that I culled from The 150 Healthiest Foods on Earth, written by Johnny Bowden.1 There are so many healthy foods from which to choose making it difficult to narrow the list to only 10. However, I finally settled on a list that consists of readily available foods that are commonly eaten, even by those who are not paticularly health conscious. After all, a list is only good insofar as it is incorporated into the diet. In addition, many of the foods I chose are complementary to one another, provide a balance of essential nutrients, and include options for reducing toxicity potential. The foods on my "Top 10" list are:

Apples

Blueberries

Avocados

Spinach

Eggs

Almonds/almond butter

Oatmeal

Cinnamon

Coconut oil

Water

I did not include meat or fish on the list, primarily because people already consume vast amounts of meat and most fish is contaminated with mercury or other toxins. I concentrated on foods that can be incorporated into a daily eating plan regardless of budget and ones that can be paired with one another. For instance, blueberries, cinnamon, and almonds can be toppings for oatmeal; eggs, almonds, and avocados can be used as toppings for spinach salads; and almond butter slathered on apples can make a great snack. In addition, I included coconunt oil on my list in the hope that I may educate people about the benefits of using healthy oils when cooking. Finally, I included water on the list because it is critical to every body function and because most people simply do not drink enough of it.

Over the coming weeks I will go into detail about the health benefits of each of the "Top 10" foods. But you don't have to wait until then to begin enjoying these healthful delights.

1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beveryly, MA: Fair Winds Press.

A look at enzymes

"Food is composed not only of protein, carbohydrates, fats, fibers, vitamins, and minerals, but also enzymes."1 What are enzymes and why are they important?

According to Dr. Howard Loomis, author of Enzymes: The Key to Health, life is not able to exist without enzymes and all living things contain enzymes.1 He goes on to explain that "enzymatic activity is responsible for every biochemical reaction that occurs in living matter."1 Why does that matter to me? Because I am living matter! That means that my body can only function properly if I have the right amount of enzymes working in me.

Dr. Loomis and others believe that enzyme deficiency may underlie many degenerative diseases. How do we become enzyme deficient? Enzymes are nutrients and must come from the foods we eat.1 However, not all foods contains enzymes at the point when we eat them. Cooked and processed foods have had their enzymes destroyed.

Food manufacturers understand that enzymes are responsible for ripening and eventually spoiling fresh food, and thus, "enzymes must be removed from our food supply in order for food products to achieve extended shelf life."1 This is achieved by heating and processing foods. What is important to understand is that these are the very same enzymes that help our bodies to assimilate and digest food and its associated nutrients. Most canned, bottled, and processed foods do not contain the enzymes necessary for good health.

How can we make sure we are getting enough enzymes? By eating raw foods! Raw fruits, vegetables, and other foods are teeming with enzymes. The same enzymes critical to every body function. The same enzymes required for healthy digestion. The same enzymes that vitamins and minerals need to perform their essential functions.

Can I cook my vegetables? Of course you can, but you may not be getting the health benefits from your veggies that you once thought. Consider this: enzymes are destroyed at 118 degrees fahrenheit.1 So, cooking them actually strips them of their most vital functions.

We may actually be enzyme deficient if we haven't been eating lots of raw foods our whole lives. Digestive discomfort of any kind may be pointing to enzyme deficiency. In other words, we may not have enough digestive enzymes to properly digest our foods and to assimilate nutrients, paving the way for disease. Many natural health experts recommend that we consume more raw foods and that we take a good plant-based digestive enzyme before every meal.

1Loomis, H. 2007. Enzymes: the key to health. 21st Century: Madison, WI.

Nutrition 101 - Drink (clean) water

There is a lot of debate about the best type of water to drink, whether it is plain tap water, bottled water, or filtered water. There is also debate about how much water is best to drink....six glasses, eight glasses, a gallon. There is no debate, however, about the need to drink water. We need it to live.

Our bodies are made up of 83% water!1 Water is the primary ingredient in our muscles and our brains.1 In fact, water is required for every process that takes place in our bodies.1 Sounds pretty important. Here are a number of things that water helps to do in the body, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth:

- removes fat and toxins from the body
- increases energy
- improves physical and mental functioning
- aids in digestion
- facilitates absorption of vitamins and other nutrients
- helps to reduce muscle cramping
- protects us from coronary heart disease1

A Loma Linda University study cited in Bowden's book found that, "high daily intakes of water (five or more glasses) were associated with significantly lower risk for fatal coronary heart disease events, even after adjusting for smoking, hypertension, and body mass index."1

Other benefits of water include that it has zero calories, increases metabolism, regulates appetite, reduces daytime fatigue, and moisturizes the skin.2

So how much of this healthy substance should we drink? As much as you want to. The key is to stay hydrated throughout the day, so whether that means six glasses, eight glasses, or a gallon can only be determined by you, your activity level, and how you feel. What feels like the right amount for you? Decide what is right for you and go for it.

We know water is important, but what kind is best? Tap water is often cited as being the best option because it must meet certain safety standards and because it is the least expensive. On the other hand, bottled water is touted as being superior for a variety of reasons. Still, home water filters are often recommend.

The best recommendation I have heard about the subject is to do your own research. Whether you choose to drink tap water or bottled water, learn what is in your water. Are there chemicals and other toxins in the water? How is the water that you are drinking "purified" or cleaned? You can go to the Centers for Disease Control website (cdc.gov) and do a search on "water" to learn about "safe" tap water, "acceptable" levels of toxins, facts about "purified" bottled water, and guidelines for choosing water filters. Knowledge may be your best friend when it comes to choosing which waters to drink. My own research led me to use a carbon faucet filter for some things like cooking and purified bottled water for drinking.

1Bowden, J. 2007. The 150 Healthiest Foods on Earth. Fair Winds: Beverly, MA.
2Drink More Water. A Few More Healthy Water Facts. May, 19, 2010. "The Montgomery Gazette."

Nutrition 101 - Avoid processed foods, preservatives, and additives

Have you ever noticed the lengthy list of ingredients on packaged foods? You may not even recognize many of these ingredients or know how to pronounce them. One of my nutrition class assignments was to compare several foods relative to their processing and how the preparation of each distinguished one from the other in terms of nutritional analysis, health benefits and disadvantages, and overall taste experience. I compared and contrasted three homemade recipes using whole foods with corresponding packaged versions of the same foods.

What I found was that the overall quality of ingredients used in the processed foods was not very good. They were non-organic, very starchy, and included additives, preservatives, and colorings. On the other hand, the whole foods recipes had quality ingredients, rich in nutrients, enzymes, and amino acids, and did not include preservatives, additives, and flavorings. Further, because the ingredients used in the homemade recipes were organic, they contained no hidden pesticides, herbicides, or fungicides.1

One of the recipes I chose to compare was a vegetable soup that I often make which contains about 12 organic ingredients. The processed version of the vegetable soup contained considerably more ingredients, primarily consisting of starchy vegetables, as well as additives and preservatives such as high fructose corn syrup, modifed food starch, monosodium glutamate, yeast extract, flavoring, vitamins, and a high amount of sodium.2 I found similar results in the other two foods that I compared.

Careful shoppers may be able to find some processed foods that are relatively nutritious and contain few additives and preservatives. However, many packaged and processed foods are often lower in nutrition than their whole foods counterparts and may contain some harmful ingredients. Reading food labels may be our best defense against some questionable ingredients. According the Louise Light, author of What to Eat, we should especially be on the lookout for the following additives:

- Some food colorings have been associated with allergies, hyperactivity, and asthma.

- Nitrates, which are found in packaged lunch meats, hot dogs, and bacon, become carcinogenic when consumed.

- Sulfur dioxide may be associated with asthma and allergies.

- Monosodium glutamate (MSG) may significantly increase the amount of insulin the pancreas produces.

- Other factors such as synthetic flavors, food waxes, plastic packaging, and genetically modified foods have been associated with various health problems.3

Processed foods are not comparable to homemade whole foods in terms of nutrition and health benefits. Whole foods are lower in calories and fat, higher in fiber, lower in sodium, and sugar, and do not contain starches, preservatives, additives, or pesticides.

1 Haas, E.M., & Levin, B. (2006). Staying healthy with nutrition: The complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
2 Campbell Soup Co. Vegetarian Vegetable Soup.
3 Light, L. (2006). What to eat: The ten things you really need to know to eat well and be healthy! New York: McGraw-Hill.