Six daily power foods for disease prevention, weight loss
By Mercedes Kay Gold, CNP, CPT
Health is wealth. It must be earned and consistency is the key. Obesity is linked to heaps of health issues, making it so tempting to try the latest and greatest trend. From the rice diet to grapefruit, Keto, raw and even the cookie diet, it’s hard to know what to eat to promote overall wellness. Dr. Joel Fuhrman, a board-certified family physician, New York Times best-selling author and expert on nutrition and natural healing coined the term, “Nutritarian, a person who eats a nutrient-dense style of eating. It’s not a diet, but rather a way to eat day in, day out to achieve and maintain weight loss, as well as prevent disease. Nutritionists around the world certainly agree Mother Nature provided enough whole foods to feed our cells. The world-famous doctor often refers to the term GBOMBS, an acronym given to six powerful foods that should be a part of daily menu prep. I see this as a way of eating day in, day out.
Greens are the biggest go-to in a healthy diet! Produce is everything, but greens should be the primary focus! Greens are low in calories and super filling thanks to the high fiber and water content. Gorgeous leafy greens lower your risk of obesity, heart disease and high blood pressure, due to mega-magnesium and potassium. They even offset mental decline. Choose the brightest boldest green color, and increase antioxidants thanks to the green pigment called chlorophyll. Kale, romaine, spinach, arugula, collards and Swiss chard are top picks and powerhouses of eye-supporting lutein and beta carotene. There are gads of greens to choose from, so keep sampling! Bok choy, broccolini, rapini and beet greens are often forgotten, so add some pizazz to dinner with new taste sensations. Whether steamed or raw, greens go great with fresh ginger and garlic, a squeeze of lemon and apple cider or balsamic vinegar. Power up daily produce consumption with fresh green herbs for even more health benefits. On-the-go? Juicing and smoothies are a fast and fabulous way to flood cells with an array of antioxidants!
Beans are a bounty of health benefits. Just a half cup of black beans is protein packed, low in saturated fats and contains 14 grams of fiber. Phenomenal! Aim for 35 grams of fiber for optimal health. Beans also help stabilize blood sugar, promoting fullness and good gut bacteria. Bring back meatless Mondays. If beans are new on the diet, start with small portions or the digestive distress may have you rethink legumes. Increase slowly as the body adjusts. Aim for half to a full cup of kidney, pinto, lentils, navy and chick peas.
Onions are over the top in body-loving benefits. Embrace the onion and enjoy raw, steamed and roasted. Ranging from pungent, to mild to sweet to delightfully delicate, onions are rich in the all-star antioxidant quercetin and contain insulin-supporting chromium. Onions are real stars, helping regulate blood sugar, lower cholesterol and a body detoxifying dream. Onions supply sulphur, helping fight free radicals throughout the body and are blood-building buddies.
Mushrooms may be a fungus, but there’s a boatload of body-boosting benefits. They are low calorie for starters. Creminis are especially high in immune-boosting zinc and liver-protecting selenium. They are loaded with the key electrolyte potassium, a powerhouse blood pressure regulator. Several studies support these fabulous fungi. Mushrooms are an incredible source of ergothioneine and eating just two mushrooms daily helps slow or prevent cellular damage, key to lowering the risk of cancer. Mushrooms equal mega vitamin D, in fact the only veggie with boasting rights. Vitamin D, the sunshine vitamin, is essential for helping the body absorb calcium. Mushrooms contain gads of gut goodness, creating a healthy biome thanks to polysaccharides. Beta glucan, a soluble fiber, may improve cholesterol and heart health. Mushrooms are chock full of copper, required to make red blood cells and lots of vital B vitamins to increase energy. Finely diced mushrooms make a spectacular sauteed swap for ground beef, lamb, chicken and pork in tacos, meat sauces and meat pies.
Berries are your best fruit pick, literally. High in fiber, low in calories and an endless list of health help. Their bright beautiful range of reds and deep purples and blues are Mother Nature’s way of painting us a picture of holistic hues. The stunning array of colors is due to flavonoids, and one of the many reasons nutritionists are in agreement. Berries are low in sugar and off the charts in antioxidants. Fighting free radicals helps prevent aging. Blueberries, strawberries, raspberries and blackberries are the go-to generally, but diversity is delightful. Go for gojis and increase iron with plant power. Mulberries are an excellent source of anthocyanins and golden berries are anti-inflammatory due to withanolides. Cranberries are more than a turkey side-kick. They are top-notch for urinary tract support and keeping harmful bacteria at bay in the gut. Black currants and sea buckthorn berries are astoundingly unknown, but insane in their immune-boosting vitamin content. Vitamin C is a heaps of hemorrhoid help.
A bounty of berries should fill your breakfast bowl. Berries are by far the best of the best fruit, scoring the highest on the Aggregate Nutrient Density Index. Phytochemicals are anti-cancer thanks to their stunning jewel hue. Higher anthocyanin levels in the diet are associated with reduced C-reactive protein, in turn helping lower inflammation in the body. High in magnesium and potassium, berries are a juicy way to support healthy blood pressure. High fiber helps promote digestion plus tames a tummy growl naturally, helping maintain weight loss goals. Berries are nature’s candy, satisfying a sweet tooth without the risk of developing type-2 diabetes. Whether you juice, blend, chop, bake or roast berries, they are a bonanza of benefits.
Seeds may be small, but they are marvelously mighty, providing healthy fats, high fiber, vitamins, and minerals. All seeds and nuts are nutrient dense, protein packed and a low carb snack on-the-go. Chia and flax help promote healthy digestion and keeps things flowing! Pumpkin seeds are high in zinc and linked to prostate health, and sunflower is stocked in selenium, liver love. Hemp seeds are a stupendous plant protein checking all the boxes. Sesame seeds are not just for sprinkling. Tahini is the ultimate toast topper, sandwich spread and hidden in hummus. Tahini is Israel’s number one condiment for good reason! Go nuts over nuts! Almonds are almighty, but not the only all-stars. Walnuts are loaded with omega-3 and Brazil nuts with selenium.
Eating a clean wholesome plant-based diet consistently equals weight-loss and management. Healthy farm fresh food prevents disease. GBOMBS is great! It may be a cute acronym, but the diet is not trendy. It should be considered a lifestyle. The take away for readers is simple. Plants are powerhouses of health. Eating a wide range of raw, brightly colored foods and picked straight from a tree or pulled from the earth is your best bet to thrive alive!!
Have fun with food and make meals beautiful and healthy. Prep is key! Skip store bought at all costs and put health first. Start tonight with a big salad topped with nuts, seeds, berries, hemp hearts, loads of legumes, and handfuls of herbs for flavor boosting.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: ©Poplasen via Canva.com
