Here are some of Joy’s Food Remedies, Tips, Advice, Recipe Suggestions and ”Health Homework” Assignments she covered during this PBS program.
Heart Health Food Remedies
- Chia Seeds have been eaten the Mayan Aztecs for thousands of years. These tiny little seeds are packed with soluble fiber which attaches to the cholesterol in our body and helps remove it from our system. Also they are one of the best sources of plant-based omega-3 fats which help reduce arterial plaque buildup and inflammation in our body. Having a neutral flavor you can sprinkle them on oatmeal, breakfast cereal, smoothies, yogurt, cottage cheese, dips, salad dressings. Add them to your healthy recipes of baked goods and pancakes.
- Pumpkin is not just for Thanksgiving! It’s potassium is known to lower blood pressure because it acts as an “anti-sodium” by offsetting the salt content in your system. (It’s also packed with beta-carotene, a powerful anti-oxidant!) Keep cans of 100% unsweetened pure pumpkin (it’s a purée) in your pantry for convenience to incorporate in your meals year round. Mix a dollop in vanilla yogurt with a few dashes of cinnamon or nutmeg for a low calorie “Pumpkin Pudding”. Add dollops into turkey taco meat mixtures, pasta sauces, chili recipes, etc. Joy’s “Pumpkin Chia Oatmeal” prepare 1/2 cup of dry oats with 1 cup of water 1/2 cup pumpkin purée 1 to 2 teaspoons maple syrup 1 teaspoon Chia seeds 1/2 teaspoon cinnamon 1/4 teaspoon vanilla extract 1 tablespoon chopped nuts Mix it all together in a bowl and enjoy! 280 cal, 8 g of protein, 10 g of fiber
- Avocado is actually a fruit loaded with unsaturated heart healthy fat which helps improve your cholesterol levels, ease inflammation, and protects against heart disease. To incorporate this super food, simply slice the avocado and top it with lime juice and fresh ground black pepper. You could also add thin slices to sandwiches and burgers to adds flavor and moisture. Mash and use instead of mayonnaise on tuna or chicken salad.
- HEART HEALTH HOMEWORK - 1. Pick up a container of Chia seeds and add a tablespoon per day to anything you want. You can find them in the natural food section of your grocery store or any health food store. 2. Next time you go grocery shopping pick up a can of pumpkin and avocado and experiment with some of the above ideas.
Diabetes and Blood Sugar Management Food Remedies
- Beans or lentils provide a winning combination of soluble fiber and protein which work in tandem to stabilize your blood sugar levels and to keep it in check. A 2012 study published by The Archives of Internal Medicine found that eating 1 cup of beans or lentils per day improved blood sugar and lowered blood pressure in people with type II diabetes. This benefit comes from all types of beans and legumes in any form such as canned or dry or frozen. Consider also black beans, kidney beans, chickpeas, etc.
- Nuts are naturally low in carbohydrates and provide an ideal mix of protein, fiber and healthy fats, all of which help to keep blood sugar smooth and steady which makes them a perfect snack for anyone trying to manage type II diabetes.
- Quinoa is considered a whole grain but it is actually a protein rich seed. It contains twice the amount of protein compared to rice. That’s great for those with type II diabetes or sugar issues because the protein helps blunt those sugar spikes. Also it’s rich in magnesium which helps improve blood sugar control. A 2014 study found that people who consumed the most magnesium were about half as likely to develop diabetes compared to those who weren’t getting enough magnesium. It is easy to incorporate in your diet because it has a subtle flavor and cooks similar to rice. To incorporate in your diet, try substituting quinoa instead of rice like “Quinoa and Beans” instead of Rice and Beans, “Quinoa and Bean Stuffed Pepper” or “Turkey Bean Chili served in over quinoa instead of rice. Joy’s “Quinoa Chickpea Tabbouleh” 3/4 cup cooked quinoa 1/2 cup cooked or canned chickpeas – drained 1/2 cup chopped cucumbers 1/2 cup chopped tomato 1/2 teaspoon cinnamon juice of one half lemon 1 teaspoonolive oil 1 tablespoon chopped parsley Combine all ingredients and enjoy! 370 cal, 15 g protein, 12 g fiber
- HEALTH HOMEWORK - 1. Stock your pantry with beans and lentils and incorporate 1 cup into your daily menu at least three days per week. 2. Swap out one of your snacks for a handful of nuts of any type such as pistachio, walnuts, almonds, just a few. 3. Pick up a box of quinoa and try some of Joy’s suggestions above. (You can find quinoa in your grocer’s natural food aisle or in your local health food store. For economy, check the bulk section at the health food stores for better prices per pound on beans, grains, nuts and seeds. )
Brain Health Food Remedies
- Leafy Greens came out on top in a 25 year Harvard study of more than 13,000 women where the participants that ate high amounts of vegetables experienced less age-related decline in memory. But the leafy greens such as spinach, collards, kale, Swiss chard had the biggest effect. Practice incorporating leafy greens into your everyday meals. Joy considers baby spinach as “fast food” because most of the time you don’t have to chop it or cook it. She mixes in with her eggs, uses it as a base for salad, sometimes mixing 50/50 with another lettuce like romaine, she will “melt” or wilt a bag of baby spinach into a large pot of pasta sauce right before serving on pasta. Swap out potato chips for a trendy popular snack made from kale which Joy calls “brain chips” and you can eat as much as you want! “Kale Chips” large bag/bunch of fresh kale rip kale leaves into 2 inch pieces single layer on a baking sheet liberally mist with an oil spray (canola, olive, grape seed) sprinkle on any preferredseasonings bake in oven at 400° for about 8 to 10 minutes, until crisp (but not brown) makes about four servings at 35 cal each
- Berries are rich in flavonoids. These compounds may enhance memory and slow cognitive decline by shielding the brain against inflammation and oxidation, processes that can damage your brain cells. A 2012 Harvard University study found that eating at least 1/2 cup blueberries or 1 cup strawberries per week can delay brain aging by up to 2 1/2 years. (The more, the longer?)
- 1/2 cup mixed frozen berries - contains vitamin C which is an antioxidant which helps defend our skin against the damaging free radicals. Vitamin C also helps our body produce collagen which is a protein that keeps our skin firm and elastic.
- one tablespoon Chia seeds - this dose of healthy omega-3 fats will help to fortify our skin cell membranes and suppresses inflammation in our skin.
