"Top 10" -- Eggs

All of the news about egg recalls lately may be scaring you away from eating eggs.  However, eggs can be a very healthy food provided they come from organic, free range chickens that are fed a healthy diet high in omega-3 fatty acids.1  In fact, eggs obtained from organically-fed, cage free chickens are virtually free of salmonella.1 Most eggs in grocery stores come from chickens who live their entire lives in cramped, dirty spaces, never having seen the light of day, and who are fed antibiotics and growth hormones.1  These environments are breeding grounds for disease.

Eggs are an excellent source of protein and they provide all essential amino acids, as well as vitamins, minerals, and other nutrients that help the heart, eyes, cells, and brain to function properly.1  One of these important nutrients is choline a precursor to the brain neurotransmitter, acetylcholine, which is essential for memory and thought processing.1  The Physician’s Desk Reference claims that without acetylcholine the brain may be more prone to diseases such as Alzheimer’s and dementia.1  Choline is also a key part of phosphatidylcholine, a lipid which helps to prevent cholesterol and fat from getting deposited in the liver.1

Eating eggs has other benefits. Eggs contain selenium, a mineral believed to aid in cancer prevention, and lutein and zeaxanthin, two antioxidants believed to protect the eyes.1  According to one study, eggs may even protect against breast cancer.1 The study showed that women who ate six eggs per week versus two eggs per week were 44 percent less likely to develop breast cancer.1  In addition, according to the Harvard Medical School Guide to Healthy Eating, it has never been proven that people who eat more eggs have more heart attacks than those who eat fewer.1  Elson Haas, M.D., provides a little more insight into the cholesterol connection.  He says that research shows that eating eggs "when not associated with a high-fat diet does not appreciably raise the serum cholesterol."2  So, what you eat with your eggs has quite a bit to do with how your cholesterol may be affected.

Johnny Bowden, author of The 150 Healthiest Foods on Earth, suggests that the healthiest ways of cooking eggs are poaching and boiling.1  Dr. Haas warns against eating fried eggs because of the fats typically used to fry them.2

Here are a couple of things that you can look for on egg cartons to make sure you are buying healthy eggs:

- Certified Humane seal
- USDA Organic seal
- Omega-3 statement or language that indicates a vegetarian diet or a diet high in flaxseed
- No antibiotics

1Bowden, J. (2007). The 150 healthiest foods on earth: the suprising 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 and nutritional medicine. Berkeley: Celestial Arts.

"Top 10" -- Spinach

There is a lot more to spinach than what meets the eye, though it certainly is good for the eyes.  Spinach contains lutein, a carotenoid that protects the eyes against vision loss and disease.1 Interestingly, lutein requires fat in order for the body to assimilate it, so some nutritionists recommend eating spinach with hard boiled eggs or a little olive oil.1

Spinach contains many other nutrients, as well, including high amounts of vitamin K, which is critical for bone health, because it helps the other minerals and substances get into the bones, one of which is osteocalcin.1 Other nutrients in spinach include vitamin A, vitamin C, calcium, folic acid, quercitin, manganese, magnesium, and iron.1

The flavonoids in spinach have been shown to reduce the incidence of some types of cancer, such as stomach cancer, breast cancer, and prostate cancer.1  In addition, the antioxidants in spinach have been linked to lower cholesterol and healthy blood vessels.1

The vitamins in spinach have been shown to be good for the brain by reducing inflammation which may protect the brain from mental decline.1 Spinach is high in the blood pressure lowering mineral, magnesium.1 Spinach is also high in iron.  A one cup serving contains almost 2 mg.2 The iron in spinach may be especially important for women in child bearing years, many of whom may be iron deficient.1

Spinach has lots of calcium, but it also contains oxalate which may bind with calcium, tending to decrease its absorption in the body.3 Thus, the body may actually only assimilate a very small amount of the calcium in spinach as compared to other sources of calcium like broccoli.3

Best of all, spinach is extremely low in calories, contains no fat or cholesterol, and tastes great!  According to one study, it doesn't require eating a lot of spinach to reap its protective benefits.1

Fresh spinach once it has been cooked, or canned spinach once it has been opened, should be eaten within a day and not stored.2  Lightly cooked spinach or steamed spinach is loaded with nutrients.2 To benefit from the folate in spinach, it is better to steam it than to boil it.3

Like apples, spinach is on the Environmental Working Group’s list of foods containing high amounts of pesticides so eating organic is recommended.1

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 and nutritional medicine. Berkeley: Celestial Arts.
3Wikipedia. July 31, 2010. Spinach. Retrieved from http://en.wikipedia.org/wiki/Spinach on August 6, 2010.

"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.