There is a wealth of information circulating about what foods are bad for us … processed foods, sugar, bread, wheat, GMO foods, fries … I don’t think food is good, bad, or should become a moral dilemma. But there are foods that are life giving. Yes, there are foods that actually add to the health and length of your life! There are foods that heal. And there is food that can transform Your Health.
Paul makes this statement with such grace and wisdom: “All things are right to me, but all things are not helpful. All things are right to me, but I am not brought under the power of anyone. “1 Corinthians 6:12 (NKJV)
He was so aware that even though he was not bound by strict laws, rules, and guidelines, he could exercise the ability to choose. And with the choice he could continue to exercise his freedom and not be tied to the emotional, mental or physical chains of this world.
Later in the Corinthians he exhorts us to say, “So whether you eat or drink or whatever you do, do everything for the glory of God.” 1 Corinthians 10:31 (NKJV)
Believers can raise the standard of good health by accepting the reputation of honoring our Creator in the ways we nourish and strengthen our bodies.
Rather than focusing on the foods that our culture currently says are unhealthy, we focus on the foods that can take our health to the next level and become a visible sign that we have been “made wonderful” .
The following are 3 foods that have the potential to change your health, one meal at a time.
Salmon is a rich source of a wide variety of nutrients, high quality protein, and contains a large dose of omega-3 fatty acids. A significant amount of research shows that eating salmon consistently can transform your skin cardiovascular health, reduce the risk of different types of cancerimprove Joint function, and more!
What’s incredibly important is that while omega-3s in salmon get the most attention, salmon is a delicious delivery system for so many nutrients.
(4 ounce wild-caught cooked Coho salmon serving)
31 grams of quality protein
Over 200% daily requirement for B12
Over 100% daily requirement for vitamin D.
78% daily selenium requirement
Salmon and omega-3 fatty acids
Most health organizations recommend 250-500 mg of omega-3 fatty acids per day and actually 1000-2000 mg per day for people with cardiovascular disease. Salmon varieties differ in the amount of omega-3 fatty acids, but most 4-ounce servings contain 1000-2000 mg.
How can salmon change your health?
- Nutrients like the omega-3 in salmon help reduce the risk of problems related to cardiovascular disease. Research shows that they help reduce triglycerides, strokes, cardiac arrhythmias, and the build-up of fat from plaque on the artery walls (atherosclerosis).
- It has been shown that consistent consumption of omega-3 foods like salmon Reduce depression, Improve memory Function in older adults and protect a baby’s brain in the womb.
- Salmon is high in selenium, which has been shown to reduce the risk of joint inflammation and reduce the risk of some cancers.
- A 4-ounce serving of salmon provides about 20% of your recommended daily potassium intake to help control blood pressure.
The health authorities recommend at least 2.4 ounce servings of oily fish, like salmon, every week. Whenever possible, choose “caught wildSalmon, as it is likely to contain the least amount of mercury and is caught in the most sustainable way. According to the Monterey Bay Aquarium, these are some of the best options:
Find out more about sustainable fishing, pollutants and good choices in the Monterey Bay Aquarium.
When buying salmon, use the following criteria:
- Even pink color; No dark spots or discoloration
- Ocean scent (not fishy)
- No slimy texture
- Firm meat that springs back
How to incorporate into your meals:
- Top a salad with grilled or grilled salmon fillet
- Make salmon salad for lunch with whole grain crackers
- Create salmon burgers or salmon croquettes
- Fry with a simple glaze – try mine Maple Dijon Salmon Recipe that’s ready in less than 20 minutes!
Grown on a thick stem, Brussels sprouts are delicious mini monsters that explode with food! This particular family of vegetables has done extensive research in the areas of cancer and seems to be holding the keys too anti-inflammatory support. Don’t boil them over to keep their sulfur-containing compounds in check. But be sure to buy them because when cooked properly they are good to eat!
(1 cup cooked)
4 grams of fiber
over 200% of your daily requirement for vitamin K.
100% of your vitamin C.
23% of the recommended folic acid requirement
How can Brussels sprouts change your health?
- Cooking or preparing Brussels sprouts with some healthy oil can help absorb the vitamin K, which is involved in blood clotting and healthy bones.
- Brussels sprouts are a good source of folic acid, which can help prevent neural tube defects (like spina bifida) during pregnancy.
- As part of the cruciferous family (cabbage, broccoli, kale, etc.), Brussels sprouts contain the recognizable sulfur compounds. However, these powerful glucosinolate chemicals can help reduce the risk of some cancers.
- With just 56 calories per cup, these yummy little guys will fill you up and nourish your body without consuming any extra calories.
How to buy
Brussels sprouts can be bought loose in a bag or on a stick. Just twist these little cabbages off the stalk and they’re ready to go! The Brussels sprouts head should be light green with tightly closed leaves. While dirty or unclean sheets can be removed, look for ones that appear to be largely blemish-free. Rinse it off thoroughly and you are ready to prepare.
How to incorporate into your meals:
- Try these sweet and flavorful Brussels sprouts in this easy one One pan vegetables and chicken sausage Enjoy the meal
- roast meat Brussels sprouts with honey and parmesan
- Grill skewer Brussels sprouts, lightly oiled and seasoned.
- Make a quick coleslaw by tossing shaved Brussels sprouts with olive oil, lemon juice, salt / pepper; optional: grated cheese; Pomegranate seeds; cooked, chopped bacon in the middle.
- Fry shaved or crushed Brussels sprouts leaves in sesame oil; season and serve warm.
Beans, legumes and lentils are a powerhouse of nutrients and contain the highest source of fiber that plants have available per serving! There are hundreds of types of beans, although Americans only eat a handful of types. Unlike most animal proteins, beans are saturated fat and cholesterol-free, but like meat, they contain beneficial minerals such as iron and zinc.
They have a unique combination of complex carbohydrates and proteins and are the perfect meat substitute on “meatless assemblies”. And don’t get stuck and only eat 1 or 2 types. Be sure to try different varieties as they all have impressive but slightly different nutritional profiles and differ in texture, taste, color and size.
(1/2 cup cooked black beans)
7.5 grams of fiber
10% daily iron requirement
7.5 grams of vegetable protein
32% daily folic acid requirement
How can beans change your health:
- A ½ cup serving of each type of bean contains both soluble and insoluble fiber, providing 5-10 grams of total fiber and 6-9 grams of protein to keep you full and satisfied for hours. This makes it easier to get food out of the brain and stay energized until your next meal!
- Beans, of course, have many types of phytonutrients, especially flavonoids. Studies have shown that they control fat metabolism and positively support cholesterol elimination.
- Heart-healthy beans have been shown to lower LDL cholesterol (bad cholesterol). A Canadian study showed that a daily (ions cup) portion of beans reduced LDL by 5%!
- All beans have a low glycemic index due to their complex carbohydrates and proteins. This means that they are digested slowly, which helps keep blood sugar levels within the normal range.
- The fiber in beans sweeps waste through your intestines, keeping your digestive tract working quickly and efficiently.
How to buy
Dry or canned beans are both good options, however Watch out for sodium when buying cans. Choose beans with low sodium or no salt. Compare brands and choose them with 200 mg sodium or less per serving.
Ideas to incorporate beans into your meals:
- Do that Hearty beef, bean and pumpkin chili if you crave comfort food!
- Stir a can of black beans into cooked brown rice along with salsa for the perfect Tex-Mex side.
- Fill peppers with the following mixture: cooked lentils, fresh or canned tomatoes, your favorite whole grains (quinoa, barley, etc.), chopped fresh or dried herbs; Top with feta and bake.
- Add pureed beans to soups as a thickener or add moisture to the meatloaf.
So what’s the game call?
Your health is your own and your health determines the vitality of your future. Make a decision to include at least 1 of these foods more often in your weekly meals. Try a new recipe or break out an old one. Throw your ready-made ideas to the wind and Start transforming your health today.
Seafood Health Facts
Library for Evidence Analysis of the Academy of Nutrition and Dietetics
American Heart Association
USDA Food Composition Databases
National Cancer Institute – Cruciferous Vegetables and Cancer Prevention
US Dry Bean Council
Ha, V., Sievenpiper, JL, de Souza, RJ, Jayalath, VH, Mirrahimi, A., Agarwal, A., … Jenkins, DJA (2014). Influence of dietary pulse uptake on established therapeutic lipid targets for reducing cardiovascular risk: a systematic review and meta-analysis of randomized controlled trials. CMAJ: Canadian Medical Association Journal, 186(8), E252 – E262. http://doi.org/10.1503/cmaj.131727