Index to more 10 Commandments

... for Improving Your Health

What if your doctor offered you a pill that would drastically cut your chances of developing cancer, plus improve your health, possibly your memory, hearing and sight, prolong your life and protect your heart, all with none of the ugly side effects we hear about on television ads.  Would you turn it down?

So here's an alternative prescription that does the same thing.  If you don't have the time or inclination to plan menus, count calories and so on, you can radically improve your diet with these healthy additions.  Try to hit at very least two or three daily and see your health improve!

  1. Tomatoes: Especially ripe ones, add punch to your diet.  Full of lycopene, an important anti-oxidant and cancer-fighter, as well as vitamins and minerals, this attractive fruit can be worked into any meal or snack.  Try not to seed them; these seeds also have important nutrients and the jelly around the seeds is an anti-coagulant.  One great fact about them is that canning and cooking  doesn't affect many of the nutrients.   Even ketchup is full of good stuff!
  2. Nuts:  Particularly almonds and walnuts.  Pistachios are great too.  Compounds in almonds can lower cholesterol; walnuts are packed with healthy Omega 3; most all seeds and nuts are packed with Vitamin E, other vitamins, an various minerals needed for health, as well as fiber.  Science hasn't even scratched the surface regarding the benefits of some of them.
  3. Apples:  An apple a day keeps the doctor away, according to an old adage, and it isn't entirely a fable.  Apples too are packed with minerals and vitamins, plus pectin and fiber which can help lower cholesterol and keep one regular.
  4. Broccoli:  One of nature's powerhouses.  If you don't care for it, experiment - smother it with cheese if you have to, or sauté it with garlic.  Sneak tiny steamed florets into salads.  But don't overcook it to a avocado-green; that's when it tastes and smells nasty.  Cabbage, Brussels sprouts, kale, collards and bok choy run a close second.  I once read a scientist's opinion that if everyone ate a small helping of something from this family, plus a helping of tomato EVERY DAY, cancer would decline dramatically.  Maybe it's true.
  5. Bright Yellow:  This includes sweet potatoes, carrots, pumpkin, dark yellow squash, cantaloupes and mangoes.  Anti-oxidants, vitamins galore, minerals and fiber abound.  Season any way to get the family to eat them, or work into desserts.  All are equally at home in sweets or savories.    
  6. Blueberries:   All berries are little atom bombs of nutrition.  Blueberries are so very high in anti-oxidants that it's amazing - they are reported to help one's vision, fight cancer, stave off memory loss and more.  Running a close second are strawberries, blackberries, cranberries and raspberries, all brimming with cancer-fighting phytochemicals.
  7. Red Beans:  This includes light and dark red beans, and especially pinto beans, the best of all. They are packed with fiber, B-vitamins, protein and minerals.  Add small amounts to lots of foods; you'll be surprised at their versatility.
  8. Salmon:  Even farm-raised is good for you, but wild is the very best by far.  Herring, mackerel and sardines come in second.  High in protein and heart-healthy oils, they can help your heart and circulatory health. 
  9. Spinach: This veggie is high in vitamins and minerals, plus important anti-oxidants thought to prevent cancer and some other illness. All greens are great for you, but spinach is the top dog.  Think you don't like spinach?  Chopped frozen spinach generally needs some serious help, and off-brands or store-brands are often, well... off.  If this veggie is on your "no way" list, buy some fresh baby spinach, steam lightly, butter and surprise! 
  10. Fermented foods (not heat-treated):  These contain friendly bacterial for a healthy gut, as well as many nutrients.  Often B-12 is increased also.  Pasteurizing or canning destroys many of these healthy benefits.  Natural fermented pickles, pouches of non-pasteurized sauerkraut, yogurt (look for live cultures), many natural cheeses, tamari soy sauce, miso, tempeh, tofu*, and wine in moderation if you drink alcohol; you'll add variety and nutrition to your diet.   (* Tofu is often unfermented, but is good for you anyway.)

Sneak these into your diet and your family's foods; don't hit them over the head all at once if they aren't currently eating them.  Our recipe section has many ways to painlessly introduce these powerhouse foods.  Don't turn down this sure-fire prescription for better health.

The Sneaky Kitchen
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