Food as Medicine

Eat your vegetables!  Remember how our mothers told us this repeatedly during our childhood?    We understand that’s what we should do, but how do we incorporate 3 cups of fruits and vegetables, as recommended by USDA, into our busy lives?    That’s seems like an awful lot.  But, there are easy ways to add more fruits and vegetables to our diet.   Keep in mind that eating our vitamins and minerals, as opposed to swallowing pills, is the best way to achieve a balanced diet.

Think of fruits and vegetables as nature’s whole food box of goodness -- a package of tasty nutrients.  Scientists continue to uncover the benefits of vegetables and fruits; only a fraction of nutrients have been identified and their health effects demonstrated.  Here are a few examples: edamame (soy beans) contain isoflavones which have been implicated in lowering inflammation, a product of stress; carrots really do help us see, since they contain Vitamin A and beta-carotene;
dark, leafy vegetables – turnip greens, spinach, and kale – contain antioxidants and fiber.  Fiber is our friend, because it absorbs water into the gut and fights constipation.
What exactly is a single serving?  It equals 1 cup of raw/cooked vegetables/fruits or 2 cups of raw leafy greens.  Here are some examples of single servings:

32 grapes                                           ¼ cantaloupe  

3 medium plums                               8 strawberries

3 broccoli spears                               2 medium carrots

16 baby carrots                                 2 stalks of celery

½ acorn squash                                1 medium grapefruit

Sometimes the “rap” against eating fresh fruits & vegetables is that they are expensive and inconvenient.  Purchasing fresh fruits and vegetables in season will help reduce your grocery bill.  Plus, locally grown produce is good for the environment because it reduces the distance from farm to table.  With fall in the air, it’s time to bring squash, cauliflower, apples, and pomegranates to the plate.  However, when time is an issue, go down the frozen foods aisle at the market and purchase store brand-frozen veggies -- without sauce.  These can go into the microwave for a quick, nutritious side dish.  Try to keep an array of herbs in your pantry to season your vegetables.  Be careful with the salt and butter – too much can be harmful to your health.  Roasting with garlic and onion gives flavor without expanding your waistline.  

Did you know that studies have found that people who eat more fruits and vegetables weigh less and have lower rates of heart attack, stroke, and cancer.   So aim to have your plate look like a rainbow with half of the plate consisting of two or three colorful vegetables and the other half should be whole grains and lean proteins.  That’s a healthy plate of delicious food!

If you are not eating 3cups of fruits and vegetables daily, don’t worry!   You can start today by adding just one more to your diet - maybe carrots or celery as a snack.  Nothing happens overnight, healthy eating habits take thought and planning. But, once you’ve begun, you’ll be on your way to creating healthy families and a lifetime of good eating.  Let food be your medicine.  Our mothers were right!  Be well.

Back to School

Football is back, Labor Day is fast approaching, and school beckons.  It’s back to school time!  Playtime is over!  I hear parents everywhere breathing a sigh of relief wile their children moan.   As summer ends and fall begins, and children return to school, it’s time to think about the health of the entire family including: immunizations, heat safety, exercise, and food.

Children have their shots for the new year, are your immunizations up-to-date?  Shots are not just for children.  Adults and the elderly need an annual flu shot to prevent spreading virus to family and co-workers and missing days at work.  Grandparents have you had your pneumonia and shingles (zoster) vaccines?   Whooping cough (pertusis) is back.  There are whooping cough outbreaks in communities across the country.  Adults talk to your physician about getting a pertusis booster which protects infants, in particular from risk of death.

If you have allergies to bees/wasp stings, is your epi pen current?  Make certain you have refills of daily medications. You don’t want to run out of blood pressure meds, asthma inhalers, or birth control pills -  it’s bad for your health.  Make your life easier, have your medications mailed to your home.

In many parts of the country it’s still hot out, so heat safety is important.  As children return to school encourage drinking water and playing in the shade to prevent heat stroke.  Having a piece of fruit with breakfast is easy and tasty source of water.  Put sunscreen on children as they leave the house and tuck hats in backpacks and encourage their use at recess.

Summer fruits and vegetables are still plentiful and create a colorful, healthy plate.   You really are what you eat.  Remember to eat 9 fruits and/or vegetables every day.  Pack your favorite fruit in lunch bags along with carrots, celery, jicama, or sugar snap peas, for an interesting twist on lunch.   Freeze beverages or include freezable ice packs to keep food cold.  Avoid lunches with mayo-based sauces and spreads since they can easily become warm and cause diarrhea and vomiting.   After school snacks are another opportunity for more fruit or veggies.  Make sure children drink water when they come in from playing. Jazz up water with citrus fruit or cucumbers to add a bit of interest.  Oranges, plums, and celery are good sources of vitamins and water.  

School schedules can help jumpstart your workout routine and involve the entire family.  Walk 10,000 steps every day.  Use the “medicine” of a daily walk with your family, to reduce amount of traditional medications you take.  Initiate evening family walks to reconnect with each other.

Studies show that families, who dine together eat more fiber and vegetables.  Plus children get better grades and have reduced rates of substance abuse in adolescene.   Create a tech-free meal policy - no cell phone, iPad, or Gameboy - fosters conversations and strengthens the family unity.  Family meals are a perfect time to reconnect at the end of the day and stay engaged in the lives of your children.  Be well.