FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
A Green Light for Healthful Eating: Is 2015 the Year for Preventive Medicine?
Neal Barnard, MD, FACC on
The Scientific Report of the 2015 Dietary Guidelines for Americans encourages consumers to follow a plant-based template to reach and maintain optimal health. This method of healthful eating is the easiest way to increase consumption of vitamins and minerals that we often fall short on. A plant-based model also serves as a guide for how to curb intake of saturated fat, cholesterol, sugar, and salt.
How do we get there? First, let’s start an open dialogue with patients, family, and friends about foods to favor: nutrient-dense, plant-based varieties.
Here is a list of dietary staples that fit in with almost every age group, budget, and season.
Whole Grains
Steel-cut oats, brown rice, quinoa, and pasta are naturally low on the glycemic index scale and provide a healthful source of B vitamins, iron, magnesium, and selenium. Due to their high fiber content, whole grains help reduce the risk of early death from chronic disease. Whole grains double as a prebiotic and work with probiotics, such as kimchi and tempeh, to help stabilize insulin, turn off ghrelin, the “hunger hormone,” and strengthen the immune system. Instead of thinking “low carb,” go for whole grain.
Beans
Chock full of fiber, beans rank high on the satiety scale. This versatile group includes black beans, chickpeas, kidney beans, cannellini beans, and soybeans. Portable and palatable, beans are one of my personal favorites. Soup, chili, curries, low-fat bean dips, salads, and burrito bowls are a few ways to enjoy this folate-packed, magnesium-rich food.
Leafy Greens
Mustard greens, kale, Swiss chard, bok choy, and spinach score highest on the Aggregate Nutrient Density Index (ANDI) scale, and for good reason. This powerhouse vegetable group contains a vast amount of nutrients in relation to calorie density. Use raw leafy greens in a salad, as a sandwich wrap, or blend in a smoothie. Create interactive names, such as Game-Winning Greens or Green Monster Smoothie, to help children consume a few extra servings.
Red, Orange, and Green Fruits and Vegetables
Leafy greens aren’t the only powerhouse (and carotenoid-packed) vegetables. Red peppers, carrots, and sweet potatoes provide ample amounts of beta-carotene, which help support a strong immune system. Based on population studies, sweet potatoes are strongly associated with cognitive function in old age. Plus, women who consume 3 to 6 milligrams of beta-carotene a day – the equivalent of one sweet potato, six baby carrots, or one cup of diced cantaloupe – reduce their risk of breast cancer by 19%.
Spices and Bold Flavors
Just one-half teaspoon of cinnamon each day lowers blood sugar by 18 to 29%. Other spices, such as turmeric, have the ability to alleviate topical pain. Allyl sulfides, which you’ll find in crushed garlic, destroy cancer cells. The next time you feel the need to reach for salt or oil, opt for a few of your favorite spices instead.
The more plant-based meals you add to your diet, the better results you’ll see in the long run. Test-drive this approach yourself and I guarantee you’ll see results: low blood pressure, improved cholesterol, stable blood sugar, and a reduced risk for almost every form of chronic disease.
Photo from here, with thanks.
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.