Military Officer - June 2006 - (Page 50)

1 4 2 3 Whole grains “Anything that’s whole grain packs a nutritional wallop,” declares Rasmussen. The whole grain — whether it’s oats, wheat, brown rice, corn, barley, quinoa, or other lesser-knowns — includes the germ, trace vitamins and minerals, and healthful polyunsaturated oils and is replete with ﬁber, which helps with regularity. “White rice [and other reﬁned grains],” Rasmussen says, “are really sort of bubkes.” (Translated literally as “beans,” this Yiddish word means “absolutely nothing.”) Manufacturers often strip out the best parts of grains to increase shelf life, then add back some of the ingredients and call them “enriched,” although they have far less nutritional value. Hint: So-called “wheat bread” generally contains “enriched” wheat or white ﬂour with some added coloring rather than whole grain. When shopping, check for the words “100-percent whole grain.” The key word to look for is “whole.” Whole-grain products are susceptible to spoilage. Store them in a cool place or even the refrigerator or freezer. Cole slaw or sauerkraut is a great way to serve cabbage. Broccoli and cauliﬂower can be served raw with a dip. Cruciferous veggies are less likely to, um, give offense when cooked. Steam or microwave as brieﬂy as possible, or add late to a stir-fry. Boiling or other overcooking steals away many phytonutrients. Hint: Some healthful foods, such as cruciferous veggies, beans, and whole grains, can produce embarrassing side effects. The enzyme in Bean-O and Bean-zyme — products available in grocery or drug stores or online — helps greatly by acting on complex indigestible sugars to reduce or eliminate intestinal gas. Omega oils Dark, leafy greens Spinach, chard, collard or beet greens, deep-hued baby lettuces, kale, and bok choy are in this low-calorie, highnutrition family. Greens offer ﬁber, calcium, iron, and many phytonutrients, including lutein, which has been identiﬁed as promoting eye health. Greens also are rich in folate, which could counteract homocysteine, an amino acid produced by the body. Studies show a statistically signiﬁcant relationship between high levels of homocysteine and increased incidence of stroke, cardiovascular and other diseases, and memory problems in people over age 65. Hint: Generally, the darker the green, the better. Serve uncooked in salads or sandwiches, add late in pasta preparation, or prepare by steaming brieﬂy over broth. Omega-3 and omega-6 oils are essential fatty acids with anti-inﬂammatory properties. (Essential means the body cannot make the substance.) These “good” fats have been shown to be useful against inﬂammatory and autoimmune diseases, including heart disease, arthritis, chronic obstructive pulmonary disease, and others, and are used to improve symptoms of depression. The body needs both omega-3 and omega-6 oils. The latter are found in cereals, eggs, poultry, whole grains, and most vegetable oils. However, most diets shortchange the body on omega-3 oils, so it’s important to deliberately seek them out. “Fish is great because it is a rich source of omega-3,” says Rasmussen. But, she warns, ﬁsh store PCBs, mercury, and other pollutants in their bodies. Smaller ﬁsh such as salmon are safer than large ones like tuna, but children, pregnant women, and seniors with cognition issues should be wary. For others, Rasmussen suggests fresh ﬁsh no more than twice a week and says farm-raised salmon show higher levels of mercury than wild. She also recommends limiting canned tuna to six ounces (one can) a week. ON THE WEB Cruciferous veggies This family of vegetables includes broccoli, cauliﬂower, brussels sprouts, and cabbage. “These could be called the ‘stinky’ family,” Rasmussen admits wryly. “Stink is not a vitamin or mineral,” she continues, “but this wonderful phytochemical called sulforaphane appears to detoxify certain carcinogens and is believed to stimulate the body’s own cancer-protective enzymes.” In fact, research shows a statistically signiﬁcant lower incidence of skin, breast, and prostate cancers in people who regularly eat cruciferous vegetables. 50 MILITARY OFFICER JUNE 2006 ■ www.whfoods.com: The World’s Healthiest Foods is an excellent nonprofit Web site that includes articles, detailed listings of dozens of foods, and hundreds of simple recipes (searchable by specific ingredients) with breakdowns of their phytonutrients and nutritional content. ■ www.hsph.harvard.edu/nutritionsource/fruits.html: This site addresses the nutritional value of fruits and vegetables relating to health issues such as cholesterol, cancer, hypertension, and cardiovascular disease. ■ www.nhlbi.nih.gov/health/index.htm#recipes: The National Heart, Lung, and Blood Institute of the National Institutes of Health has many healthful recipes. ■ www.wholegrainscouncil.org: This Web site has information and a shopping guide for finding whole-grain foods. http://www.whfoods.com http://www.hsph.harvard.edu/nutritionsource/fruits.html http://www.nhlbi.nih.gov/health/index.htm#recipes http://www.wholegrainscouncil.org

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Military Officer - June 2006 Contents From the Editor President’s Page Your Views MOAA Directory Rapid Fire Washington Scene Financial Forum Ask the Doctor Chapter Activities MOAA Member Services Living Well 5 Foods for Life The Kindest Cut Winning the Battle Cover Story: Choppers Pages of History Information Exchange Advertising Index MOAA Scholarship Donors Member Books MOAA Calendar Sounding Taps Encore

Military Officer - June 2006

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