Eating Well

Living Well

Success can be so relative, therefore I like the idea that living well is the best revenge. This would, of course, include eating well. (Honestly, when I thought of "eating well" as the best revenge I had no idea that it was already a book.)

There was a time when I wholeheartedly believed that eating well meant a 16 ounce T-Bone steak - medium well, with a baked potato smothered in butter and/or sour cream, with chives. However, now that I am an "older adult" I realize that this may not be my most sensible choice. Especially since my HMO assigned me to a Registered Dietitian.

Recently, I received a mailing that spoke about superfoods.  While readily admitting that the word "superfoods" has no official definition, she does agree that some foods may may contain high levels of certain beneficial nutrients. Therefore, while eating a "balanced diet" is best for all concerned, one might want to think about incorporating some of the following foods into the mix.

Avocados

Avocado Toast: photo by Cliff Hutson

Who among us does not like avocado? There may be some, but it has become very popular. It may be good for us as well.

While most fruit consists primarily of carbohydrate, avocados are high in monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation.

Beans

Beans on Toast: photo by Cliff Hutson

Eating beans adds significant amounts of fiber and soluble fiber to a diet. Experts recommend you consume up to three cups of legumes a week—because they are very beneficial to one's health.

Berries

Blueberries: photo by Cliff Hutson

Berries are a great source of antioxidants. Some say that this means that they have proven benefits for heart health. Which include lowering blood pressure and cholesterol, while reducing oxidative stress.

Citrus Fruits

Mayer Lemon: photo by Cliff Hutson

Citrus fruits include oranges, lemons, limes and grapefruits. We could also toss in uglis,  tangerines, and pomelos for crossword fans. Famous for the prevention of scurvy, citrus fruit intake has also been associated with a reduced risk of stomach cancer.

Cruciferous Vegetables

Broccoli & Shrimp: photo by Cliff Hutson

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.  

Dark Chocolate

Dark Chocolate: photo by Cliff Hutson

I am a huge fan of milk chocolate which is too bad as dark chocolate contains a higher percentage of cocoa solids and cocoa butter, little to no dairy product, and is better for your health. There is evidence that cocoa flavanols help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But, chocolate must be used in moderation as basically it is more of a candy than a "real" food. And, where possible, choose natural cocoa over Dutch processed cocoa.

Dark Leafy Greens

Spinach Salad: photo by Cliff Hutson

Chief among the dark leafy greens are kale, spinach, and collards. All are a great source of vitamins A, C and K. They are also a good source of calcium and iron. Packed with fiber, the leafy green vegetables are a good  addition to a healthy diet.

Eggs

Eggs & Bagel: photo by Cliff Hutson

Not all that long ago, to me anyway, eggs were high on the list of things that were bad for us. Now, they are a favorite superfood. We are told that eggs offer protein, as well as vitamins and minerals that make them a healthy addition to our diet.

It seems that the healthiest ways to cook eggs are to boil, poach or scramble them using reduced-fat milk. That is the way I prepare them at home. But, there are few breakfasts as good as a plate of huevo rancheros. [Editor's note: The astute reader might recall that Cliff is not one to turn his nose up at Steak and Eggs.]

Fish

Halibut & Greens: photo by Cliff Hutson

Fish are a healthy, high-protein food. The American Heart Association recommends eating fish, particularly fatty fish like salmon, lake trout, sardines, and albacore at least two times a week. Eating fish is an important source of omega-3 fatty acids. It is also a good source of protein, with out the downsides associated with red meat.

Nuts

Almonds: photo by Cliff Hutson

"Sometimes You Feel Like A Nut. Sometimes You Don’t." So went the old ad. I can almost always eats nuts. And, while they are a superfood, they do contain some saturated fat and in the past I felt that is possible to have too much of a good thing. More recent studies have shown that people who eat nuts live longer than those who don't; and that we can eat them without fear. This is due to their ability to help prevent a number of chronic diseases. Still, moderation may be key.

Moderation

as expounded by Michael Pollan.