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The Best Foods to Eat for Optimum Health

Even though I am a natural doc and should be perfect and in control of what goes in my mouth, guess what? I'm not. There, I said it. I have as much trouble passing up Christmas cookies as you do. And about now (after a 10 day vacation in Mexico in which I relinquished all traces of control to the god of salsa and chips) I am starting to worship my expandable waistbands and long for my January cleanse. But it's only December, and early December at that. (More on the cleanse in a later Hot News) In the meantime, I do my best, as you do. About now, I like to be reminded of the best foods to stock in my fridge and cupboards, so when I am not too full from cookies and eggnog, I will at least have the good stuff right in the fridge. Hopefully, this list will smooth out some rough spots for you, too. I went shopping today and got most of the list below, so next time you shop, why don't you get these "best" food, too? I keep them at the ready and try to eat a few every day. Let's start with the "Live Longer" foods.

2) Blueberries: Great antioxidant. Fights cancer and keeps your skin youthful. Eat 1-2 cups per day.

3) Broccoli: (What "best" list ISN'T broccoli on. . .?) Boosts immunity, reduces incidence of cataracts, builds bones. Eat 1/2-1 cup per day. Also, brussel spouts, cabbage and cauliflower are cousins. Eat them too.

4) Oats: Lowers cholesterol, binds toxins from the liver and helps your bowels. Eat 3-4 servings per week. Great recipe: I Cup of Steel Cut Oats, four cups of water, a handful each of dried mango and dried sour cherries. Cook in a large non-stick pan, lid off, stirring occasionally for about 20 minutes to 1/2hour.

5) Oranges: Prevents cancer, stroke, diabetes. Try eating one a day. Oranges are really good this time of year.

6) Sweet Potatoes: Prevents cancer, huge source of beta carotene. Just all around good for you. Also from the same family: Carrots, butternut squash, orange bell peppers and pumpkin.

7) Spinach: Lowers risk of heart disease, cancer, macular degeneratioin and cataracts. Eat 1 cup per day steamed or add 1-2 cups per day raw to your salads. Also from the same family: Kale, collards, swiss chard, bok choy, romaine lettuce, mustard or turnip greens.

8) Tea: Either black or green will do. Boosts the immune system, helps prevent cancer and osteoporosis, reduces strokes risk and helps your heart. Drink at least one cup per day. ( I brew my Taylors and Harrogate Scottish Breakfast tea in a French Press and have one big mugfull every morning.)

9) Tomatoes: Full of good lycopenes, which lower cancer risk (esp. prostate) and prevent degenerative eye diseases. Eat one a day. Also from the same family: Watermelon, persimmons and pink grapefruit.

10) Turkey: Builds a strong immune system. Eat a bit before bed and the tryptophan will help you sleep better. Eat three 4-ounce servings per week. Skinless chicken breast is also good.

11) Walnuts: Great for reducing heart disease because of the Omega 3's. All nuts are fantastic: Almonds, pistachios, cashews, pecans plus the seeds like sunflower, sesame and pumpkin and flax. ( Avoid peanuts because of the aflatoxin factor. ) Raw and organic is best. Eat a handful every day.

12) Wild-caught Salmon: Lowers risk of heart disease and cancer. Eat it at least twice a week.

13) Yogurt and Kefir: Good source of protein and calcium. Eat at least 1 cup a day.

14) Apples: Just because. (Try the Pink Ladies)

Nick Perricone, of the Wrinkle Cure fame, has written a new book - Anti-aging Foods for Beautiful Skin - about how to keep your skin staying younger, longer . First and foremost, avoid all the pro-inflammatory foods like sugar, alcohol, pasta, bread, pastry, baked goods and processed foods; they create inflammation, attach to the collagen under our skin and create sagging. He recommends foods from three main categories: 1) Fish 2) Colorful Fruits and Veggies 3) The Good Fats which include salmon, flax, nuts, seeds, olive oil. But here are the specific foods he recommends, some of which are duplicated above:

1) ACAI Fruit. Find at healthfood or gourmet strores. (I never heard of it either.) 2) The Allium family, like garlic, onions, leeks, scallions, chives, shallots. They help the liver eliminate toxins and carcinogens. 3) Barley: High in fiber 4) Green Foods: Good for immunity. Have you tried the Greens First yet? (See Hot News entitled " Health and Longevity: Exploring Two New Products"). I love Greens First and so do my patients. I have more repeat buys (and some snarling if I am temporarily out!) of this product than any other. 5) Buckwheat: High in protein and stabilizes blood sugar. Here is a good recipe: 3T. raw, uncooked buckwheat groats, 1 T. sunflower seeds and some raisins to taste. Pour cow milk or rice milk overall and soak overnight in fridge. Eat it as is in the morning. 6) Beans and lentils: Contain antioxidants, folic acid and potassium 7) Hot peppers: Contain Vitamin C and they also burn fat. 8) Nuts and Seeds: For the Omega 3's 9) Sprouts: Esp. broccoli sprouts. 10) Yogurt and Kefir

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