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Helene Berk, M.Ed., R.D.

Helene Berk, M.Ed., R.D.

Registered Dietitian 

Producer/Host 
of Healthy People Radio

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Helene's top ten therapeutic favorites
Here is a grocery list of what I consider to be "cream of the crop, therapeutic cuisine".

Add these to your therapeutic grocery list.

abbot scheindel farm


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

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