NUTRITION: Get Chopping!

The old adage, "You are what you eat," still rings true. Although there are many factors that determine our state of health, one thing that we have control over is what we consume every day. It's generally accepted that a Mediterranean-style diet is the best for health and longevity. 

Based on the eating habits of Greeks and Italians, the diet emphasizes mostly plant foods, fresh fruit, olive oil, nuts and avocados as the principal sources of fat, a little dairy products (cheese and yogurt), fish and poultry, zero to four eggs consumed weekly, red meat consumed in very small amounts, and wine consumed in low to moderate amounts. 

Easier said than done? 

Here are some ways to make consuming abundant plant foods more practical.

Do you have any space to grow a few vegetables? Even if you live in an apartment, if you have any outdoor space on a balcony or outside your door, you can grow plants like broccoli,  spinach and kale in pots. If you google "container gardening,"  you'll get about 20 million hits on how to do it. I have a few vegetable patches and pots in my small yard, and absolutely love seeing my plants grow without much fuss other than watering and making sure they get enough sun. (That is, if you start off by mixing good organic compost into your soil.) The great thing about growing your own is that there is less waste. I pull off cabbage and swiss chard leaves as I need them, instead of buying huge bunches at Whole Foods. But on the other hand, maybe you'll eat more veggies if you buy them and see them staring you in the face each time you open your refrigerator!  

We are all so busy- how do we find the time to prepare a steady supply of vegetables?

Here's what I do: 

I put on some great music in the kitchen, gather together lots of dark leafy green veggies such as kale, Swiss chard, spinach, and broccoli, and start chopping. Sometimes I add some onions, mushrooms, beets, carrots and tomatoes, (be sure to use a wide variety of colors for optimum health!) and I steam them or stir fry them in olive oil until they are al dente (a little firm). Then I put them in an airtight container in the fridge--enough for 3 days or so. Every time I make eggs, open a can of soup or beans, steam some brown rice, or bake potatoes, I throw in some of my veggie mix at the end, to warm them up. That's at least twice per day. It's important to eat raw foods too, such as fruit and salads, but using my veggie stash makes me feel like I'm getting what I need to stay healthy, when I'm in a hurry. Don't think you can rely on vitamin supplements! You need the real thing for a healthy body. If you aren't crazy about the taste, throw some parmesan cheese on top (a great cheese for people with osteoporosis).

Ok, that's the good news. Here's the bad news:

Stay away from foods made from flour. 

I know, that hurts. 

Pasta and cookies and bread, OH MY! 

None of it is good for you. But it tastes so good! Well, as our moms and grandmas said, "All things in moderation." Limit yourself to just a bit of food made from refined flours and sugars. This is the path to true health and weight control. I know, whole grains like brown rice, quinoa and steel cut oats just aren't as yummy as a hot buttered croissant, but close your eyes, and imagine yourself at the weight and health level you'd like to be, and make it your priority to change your eating habits. Walk away from temptation! In a half hour you won't even want it anymore. (Well, not nearly as much anyway.) The rewards are widespread: brain and body health, beauty, and increased energy and immunity. 

If you just have to have that piece of cake, enjoy it. Don't waste your time feeling guilty. But notice how you feel afterwards. And tomorrow you can make up for it with a green salad and a brisk 30 minute walk. 

Meanwhile, start chopping!