NUTRITION FOR HEALING

"You are what you eat," as the old saying goes. If you eat smart, the food choices you make will keep you healthy, stave off disease and possibly even reverse illness. Unwise food decisions can cause an allergic response, put your body in a state of disrepair and leave you vulnerable to disease.
A DOSE OF NUTRICEUTICALS
Nobody likes to take medicine, but everybody loves to eat, so it's encouraging to know that modern medical research is finally pointing to the same conclusion that folklore has touted for centuries: Many foods have medicinal properties.
Remember when your mother used to tell you to drink your milk so your bones would be strong? You never stopped to wonder why milk had such a magical effect on your bones. You just did what you were told and it worked.
Now scientific investigations by the government, various universities and the medical industry are under way to discover just what it is about certain foods that provides health benefits. Recently, someone even came up with a fancy term - nutriceutical - to define "Any substance that may be considered a food or part of a food providing medical or health benefits, including the prevention and treatment of disease." Nutriceuticals run the gamut from isolated nutrients to dietary supplements, herbal products, genetically engineered "designer" foods, and processed foods such as cereals.
One example of an isolated nutrient used to change the nutritive value of a food to combat disease is niacin (vitamin B3). In the 1920s, pellagra, caused by a deficiency of niacin, was the leading cause of death in eight Southern states of USA. After only two years of fortifying the traditional diet of cornmeal with niacin, pellagra was virtually eliminated.
Another exciting, more recent medical finding is that folic acid, a widely available, water-soluble vitamin, can prevent spina bifida, a neural-tube birth defect. In 1993 an article in the Journal of the American Medical Association concluded that pregnant women's intake of an over-the-counter multivitamin containing folic acid reduces the risk of this serious birth defect by 60%. The latest good news about folic acid is that it may help prevent heart attacks.
Plain old chicken soup, a natural antihistamine, is a good example of a "feel better" food with nutriceutical properties. Commonly known as Jewish penicillin, this traditional remedy is as old as ancient times.
A daily cup of chicken collagen "soup" may also be just what the doctor ordered for rheumatoid arthritis (RA) sufferers. A team led by rheumatologist David E. Trentham, MD, of Harvard Medical School fed 30 patients liquid doses of the homey-sounding nostrum daily. After three months, all experienced a 25 - 30% reduction in joint pain and swelling.
LIST IS ENDLESS
Phytochemicals offer the same therapeutic dietary benefits as nutriceuticals, the difference being that phytochemicals are completely natural compounds found in plants, fruits, vegetables, grains, and legumes, while nutriceuticals can also include vitamins and supplemental additives as well as foods.
Chris Beecher, PhD, an assistant professor of medicinal chemistry at the University of Illinois at Chicago, has cataloged 900 of these phytochemicals, including sterols (these from cucumbers) to enhance cholesterol excretion from the body, polyacetylenes (from parsley) to buffer a potent cancer-causing agent, quinones (from rosemary) to induce the body to produce detoxifying enzimes, and cancer-fighting ingredients such as indoles (found in the cabbage family) to deactivate estrogens.
Hundreds of other phytochemicals affect our health in various ways by protecting our DNA from being damaged, regulating our hormones, and triggering the release of various neurotransmitters (chemical messengers between nerves) that are critical to emotional well-being.
We all know that athletes or bodybuilders have special nutritional needs that aren't met by the usual recommended nutrition values. For starters, one study showed that weightlifters who train hard burn 21% more calories daily than a person who does not perform heavy work. That's why athletes and bodybuilders can consume more food more often throughout the day than most people, they sometimes fail to eat the variety of foods needed for optimum health, growth and repair. Supplements can help make up for some nutritional deficiencies, but they should be used mainly to augment the diet. In many cases, certain beneficial phytochemicals have yet to be extracted and packaged in pill form because they occur as complexes. When the components of these complexes are isolated, they no longer produce the same benefits.
You must realize that vitamin pills and supplements are fine, but nutritional needs are best met with real food.
It wasn't long ago that a salable food product was one that just looked, smelled and tasted good. But today, a health and wellness trend is in full swing that bodybuilders exemplify. As consumers, you are fortunate to be offered a broad spectrum of foods with outstanding taste, convenience, value and variety that also make you healthy. Here are some of the delicious items that should be on everybody diet.
YAM AND SWEET POTATOES DIET
Yams and sweet potatoes as regular items in healthy diets, and for very good reason. Both are virtually fat free and excellent sources of complex carbs. Pumped up with more beta-carotene power than carrots, the delicious tuberous roots also carry the punch of vitamins C and E, making them one of nature's most nutritious contributors of important cancer-fighting substances. Today, the most popular commercial birth-control pill in the world is derived from yams. Wild Mexican yam is also an important ingredient in a natural progesterone cream used to treat menopausal women. Many researchers now believer that the progesterone derived from yams may aid in normal bone building in females - good news for women concerned about osteoporosis.
THE HEALTHY STINKING GARLIC
Garlic has been used since ancient times to treat all sorts of ailments, including dysentery during World War I. A member of the onion family, this herb contains lots of potassium, fluorine, sulfur, phosphorus and vitamins A and C. Garlic also contains the bioflavonoid quercetin, which has been found to block allergic and inflammatory reactions. Chemicals in garlic are also believed to protect the liver from damage caused by large doses of acetaminophen (found in certain painkillers and cold medications).
Even more good news: A study by the National Cancer Insitute showed that those with diets high in allium vegetables, such as onion and garlic, suffer fewer incidences of stomach cancer. Both contain sulfides, which probably explains their actions as strong disinfectants.
SEAFOOD
Seafood (especially oysters) contains immune-boosting zinc, another important trace mineral for body health. Zinc is vital for growth and development of muscle tissue, bone and sexual organs. Touted as an aphrodisiac for years ("oysters down it Oysters Bay do it"), these tasty mollusks are really a treat. For the less adventurous, other food sources of zinc are organ and red meats, whole wheat and rye, seeds and nuts, peas, carrots, green beans and potatoes. Fish wins again with sardines packing the biggest punch of coenzyme Q10 (or ubiquinone) - a vitaminlike substance that resembles vitamin E. An antioxidant, coenzyme Q10 declines with age and should be supplemented in the diet because it plays a crucial role in the effectiveness of the immune system and in slowing the aging process. Administration of coenzyme Q10 for 12 weeks to heart patients significantly increased their hearts ability to pump, reduced shortness of breath, and increased muscle strength, an improvement that should be of special interest to the athletes and sportmen. Coenzyme Q10 protects the stomach lining and may help heal duodenal ulcers. It has the ability to counter histamine and is valuable to allergy and asthma sufferers.
IRON
Beans are rich in iron and should be one of the mainstays in any athletes diet. Iron is an important part of the compounds necessary for transporting oxygen to the cells and making use of oxygen when it arrives. Significant amounts of iron can leave the body through a loss of blood - the reason women of childbearing age have the greatest need for dietary iron, especially if they exercise. Iron deficiency anemia causes a general lack of energy and a tendency toward fatigue. Because of their extra needs, women need to boost their hemoglobin by making sure they eat foods that are good sources of iron like eggs, fish, liver, meat, poultry, green leafy, vegetables, whole grains, enriched breads and cereals, almonds, avocados, beets, blackstrap molasses, parsley, peaches, pears, pumpkins, raisins, rice, soybeans, and of course, lentils.
CALCIUM FOR BONES
Dairy products, including parmesan cheese, mozzarella, ricotta, skimmed milk, and plain, low-fat or nonfat yogurt are good sources of calcium. Athletes and even you need this important player for strong bones and teeth. Calcium is also important in the fight against heart disease. It maintains regular heartbeat and the transmission of nerve impulses, is essential in blood clotting, helps prevent colon cancer, and prevents bone loss associated with osteoporosis. This important mineral is also needed for muscle growth and contraction and for the prevention of muscle cramps. Calcium provides energy and participates in the protein structuring of RNA and DNA. Other good food sources are salmon, sardines, green leafy vegetables, broccoli, cabbage, asparagus, blackstrap, molasses, brewer's yeast, tofu, collards, kale, kelp and mustard greens, almonds and prunes.
THE AVE VITAMIN FOODS
Vitamin A, C, and E are all important antioxidants. Foods containing these vitamins should be an important part of everybody daily menu plan. Vitamin C helps prevent heart disease and cancer and builds immunities against infections, including the common cold. It aids would healing, helps the body release energy from carbohydrates during metabolism and also plays a vital role in the normal functioning of the nervous system. Good vitamin C food sources are citrus fruits, red and green bell peppers, kiwi, strawberries, honeydew melon, broccoli, brussels sprouts, parsley, and red cabbage. Vitamin E is needed for a healthy heart and skeletal muscles. It helps form red blood cells and protects against heart disease and cancer. It may also be beneficial in the treatment of arthritis and certain skin problems. Good food sources of Vitamin E are wheat germ oil, sunflower seeds, vegetable oils, almonds, peanuts, peanut butter, peaches and prunes. Vitamin A is involved in the formation and maintenance of healthy skin, hair and mucous membrane. It's necessary for proper bone growth, tooth development, and reproduction. It may help prevent certain cancers and be useful agains problems of skin aging. Beta-carotene, its precursor, is under study as a nutriceutical to ward off cancer and heart disease and to delay cataracts. Good food sources of vitamin A are pumpkin, carrots, spinach, winter squash, red bell pepper, red chili pepper, apricots, broccoli, egg yolk and liver.
FIBER FOR YOUR HEALTH
Fiber not only helps fill you up but helps prevent cancer, heart disease and other ailments. Fibers are generally classified by whether they dissolve in water. Insoluble fibers (once called roughage) pass through the digestive tract without being absorbed and have an intestinal cleansing action, keeping the digestive tract clean. They take with them many toxic substances, lessening the time such substances remain in contact with the intestine.
Soluble fibers (such as pectin) aid in digesting and absorbing foods. Combined with a low-fat diet, they may help lower cholesterol levels. Insoluble fiber is found in vegetables, whole grain and wheat, corn and rice bran. soluble fiber is found mainly in oats and barley, citrus fruits and oat bran. Dried beans and other legumes have both types of fiber.
HEALTHY COOKING
Unless you eat it raw, it does matter how you slice it...or at least how you cook it. Different home-cooking methods can affect both the nutritional value and taste of meat and vegetables.
- Avoid overcooking vegetables. They should be steamed over water, not boiled in water, until tender/crisp. Test with the point of a knife for doneness.
- Try a chicken stir-fry with vegetables and tender strips of chicken cooked together quickly in a wok.
- Avoid charcoal-grilled meats because they are potentially carcinogenic.
- Quickly stir frying beef strips retains more of beef's essential nutrients than oven broilling and barbecuing. Stir-frying also brings out more of the beef's flavor.
- Avoid undercooking poultry. Chicken should be cooked thoroughly to an internal temperature of 180 degrees Fahrenheit or 82 degrees Celcius so that the juices run clear an the meat is no longer pink.
- When stir-frying, use pan or some other cooking spray or a quality, nonstick wok or skillet.
- Contrary to popular belief, some vegetables, like carrots, are more nutritious (and tastier) after they've been steamed. The cooking process breaks down cellulose fibers, releasing the nutrients.

TOP 25 HEALING FOODS
Garlic, soybeans, yams/sweet potatoes, kiwi, bananas, beans (dry and green), broccoli, tuna (water-packed), turkey (skinless breast), oat bran, potatoes (baked), bell peppers (red and green), carrots, papaya, cantaloupe, rice (brown), greens (spinach, kale, turnip greens, swiss chard, curly endive), onions, yogurt (nonfat), apricots, garbanzos, oranges, lamb, pasta (whole-wheat), tomatoes.

25 FOODS TO AVOID
Soft cheeses, ice cream, peanuts (salted/roasted), fried or pickled eggs, alcohol, bacon, processed lunch meats, pork, gravies, saturated fat, canned soups, white, brown or raw sugar, white rice, processed/sweetened oatmeal/cereals, canned, bottled or frozen fruit with sweeteners, yogurt with fruit/syrup, tuna (canned in oil), vegetables (canned or frozen with salt or additives), anchovies, soft drinks, chocolate, white vinegar, processed-cheese products, white-flour products, and fried foods.