Add these to
your therapeutic grocery list.
1.
PROTEIN-RICH / NUTRIENT-DENSE BEVERAGES...
Protein rich
beverages are often loaded in sugars. The perfect ratio to shoot for, is 15
grams of protein to 20 grams of carbohydrates. Check ingredient lists for
sources of sugars. Does
it contain high fructose corn syrup? My favorite protein rich
beverage is plain soy milk. I put it in my Organic French Roast Coffee every
morning. Sometimes, I drink it with Red Tea (Rooibos).
2. SEAFOOD
~~ Avoid the farmed variety.
Salmon and Tuna are rich in Omega-3
oils which helps thin the blood, manage inflammation and moods [i.e., brain
chemistry].
Just remember: the bigger the fish, the more mercury build-up!!!
This is why sardines, anchovies, herring and salmon are better choices than tuna and
mackerel. Here's a great tip: The 99 Cent Stores are great sources for
canned, marinated herring, cans of salmon, sardines, anchovies... these foods
are, in fact, quite therapeutic!
3 HORMONE-FREE
MEAT & DAIRY
(preferably grass-fed/omega-3 rich)
Think about it...
Do you want to ingest milk, cheese, dairy and meat products from
animals who have been tortured, pumped with hormones and low-grade
antibiotics? You DO realize they have been feeding on pesticides and fungicides sprayed on cheap
grain-based cuisine, right? Cows prefer grass over corn. But they
are fed grains to fatten them up. Grass is rich in omega-3 rich oils. Omega-3s
assist in managing inflammation and brain chemistry. Therefore, grass fed beef
is therapeutic in nature.
4.
ORGANIC DARK CHOCOLATES -
71% or more
...NON-ALKALIZED
(UN-DUTCHED) COCOA &
CHOCOLATE SHAKES
Dark chocolate, non "Dutched",
without any alkali added, is one of the most nutrient-dense, healing foods
on the planet! Recent studies indicate dark chocolate may be helpful in
managing blood pressures, insulin response and in assisting small capillaries
with the healing process. Have a dose between meals, or 15 minutes before your
meal to reduce your appetite. To manage your intake of saturated fats, yet enjoy the flavor of chocolate
all day long, use fat-free cocoa powder with your beverages, plain
yogurt, and desserts!
5. THERAPEUTIC
OILS (never heat them - just drizzle on!)
- Vegetable oils must be "cold pressed" or "unrefined" and
stored in dark bottles. Unrefined oils, like extra virgin olive oil, are
best drizzled on food after it has been cooked. Although they are perfect
for marinating, avoid frying with them.
- Nuts and seeds contain precious oils
when in their raw state. Oils in nuts and seeds must avoid extreme heat to
retain therapeutic properties, and therefore should NEVER be roasted.
- Since peanuts are legumes, NOT NUTS,
they CAN be roasted without destroying therapeutic properties.
6.
LOW
GLYCEMIC SWEETENERS
...like xylitol,
whole leaf concentrated stevia or agave
Cutting down on glycemic sweeteners is a therapeutic move!
Reduce refined sugars to manage blood sugars, blood fats
(triglycerides) and strengthen immunity.
- Agave Syrup
is a low glycemic
syrup/sweetener made from Cactus. It comes in two colors. Clear varieties are
used for recipes that would be negatively affected by the dark amber color. I
find it a bit addictive & expensive.
- Stevia is a super sweet herb
completely free of carbohydrates - therefore, low glycemic! You can grow
stevia in your garden. Only the fresh, dried/powdered and concentrated/dark
liquid forms are loaded in nutrients. The clear liquid versions come in a
variety of flavors [lemon, chocolate, peach, root beer...] to sweeten
beverages, yogurt, shakes, plain kefir. However, they are processed and most
of the nutrients have been extracted out.
- Xylitol is low glycemic and
granulated, like table sugar (sucrose). Xylitol fights tooth decay.
Bacteria simply can not live on this five-carbon sugar. Xylitol can replace
sugar in recipes. It will retain the structure of the recipe.
7.
NUTRIENT-DENSE GRAINS
Grains made with bleached, boraxed and
brightened flours and sugars aggravate diabetes, heart disease and weaken the
immune system. It is crucial you eat whole grains with at least [3] three grams of fibers
per serving. The more fibers you eat, the more you can balance hormones, naturally. You
will feel younger when your hormones are
in sync! Include lot's of water or fluids when eating whole grains. The
plant fibers will expand to clean
out your intestinal tract! The soluble plant fibers, which are small enough to
enter your bloodstream, will clean out extra sugars and fats by binding and
transporting them through your system and out the other end!
Examples of fiber-rich, nutrient dense grains:
kamut, spelt, quinoa, barley, oats, corn, rye...
8. HOT
SOUPS
Studies indicate soup
eaten before a meal will fill you up, so you eat less at that meal. Soups
made with refined pasta (bleached, boraxed and
brightened flours) and hydrogenated ingredients need to be strictly avoided.
They aggravate diabetes, heart disease, inflammation and weaken the
immune system. It is crucial you eat soups with fiber-rich whole grains and
legumes, like black beans, lentils, and soy* (*if you can tolerate it). Eat more fibers
to balance hormones, naturally. Plus, legumes really clean
out your intestinal tract!
Examples of nutrient dense,
therapeutic soups:
black bean, lentil, lima, split pea, navy, garbanzos...
9.
FIBER-RICH, NUTRIENT-DENSE, VEGETABLES!
Vegetables hydrate
your cells. They provide soluble and insoluble fibers to clean your gut
and balance hormones. Vegetables are nutrient-dense and rich
in phyto-nutrients to keep you healthy and feeling strong. The dark
green leafy vegetables are especially good at alkalizing your system.
We all agree it can be
challenging to prepare vegetables. It can be tedious to prep them when you are
stressed out and short of time. That is why, it is a good idea to prep it
ahead of time, so it's ready to go when you need it.
10.
HIMALAYAN SALT
...now,
for the really evolved beings on this planet...
-
Kick your Sea
Salt... it contains
impurities from today's polluted ocean waters
-
Himalayan Sea
Salt is pinkish, and rich in
minerals that assist your body in becoming
more alkaline. Becoming more alkaline helps manage low-grade inflammation!!!
Copyright © 2010 Helene Berk, M.Ed., R.D. / healthypeople.com
healthypeople.com
