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As it is difficult to think of a spice that does not contain one or more of these important phytochemicals, my rather obvious advice is to make liberal use of them in your diet. Happily, spices can make a nutritious meal more protective and better tasting.
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Bread has been revered throughout the ages for its life-supporting properties. Bread was for hundreds of years considered a whole, nutritious food. There was simply no other way to make it. Today, because of processing methods, that is no longer necessarily the case. So when it comes to grain, including foods such as breads, pastas, crackers, and tortillas, we have to caution people to make sure the whole grain is used. Remember, only whole grains convey meaningful health benefits. Anything else amounts to empty calories. By definition, a whole grain has three components: the thin fiber-rich husk or outer layer called bran, the large middle mass called endosperm, and the core called the germ or embryo. Whole grains include wheat (bulgur, wheat berries, cracked wheat, couscous), rice (brown and wild rice), oats, rye, barley, buckwheat, amaranth, and even popcorn. I recommend three to four servings daily. Inadequate consumption of a variety of whole grains is a definite factor in cancer formation. Unlike refined grains white flour, most commercial grain-based snack foods, cakes, breads, and pastries whole grains are a rich source of nutrients plus soluble and insoluble fiber, vitamin E, folic acid, niacin (B3), riboflavin (B2), selenium, magnesium, and zinc. Significantly, they also contain beneficial phytochemicals such as ferulates and inositol hexaphosphate (1P6 or phytic acid). Ferulates have strong antioxidant, anti-inflammatory, and xenobiotic Phase I and Phase II detoxification-boosting properties. Phytic acid is found in the fiber of whole grains. Recent animal studies have found this phytochemical to be an effective inhibitor of skin, breast, prostate, and colon cancer due to its limiting effect on cell proliferation and apparent
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support of the immune system. We also know that the bran, which contains most of the insoluble fiber in whole grains (five times that of refined grains), protects against colon cancer. In general, eating sufficient wholegrain foods provides protection against many illnesses including cancers of the stomach, ovaries, breast, prostate, and pancreas.
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When it comes to wheat-based products, including bread, crackers, pasta, tortillas, bagels, and cereal, look for the word whole on the label. In terms of cereals, oatmeal, shredded wheat, and even Cheerios, Wheaties, and Nutrigrain are good choices. Although All-Bran is not made from whole grain, it is loaded with bran and therefore still considered a nutritious food.
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In today s diet-conscious culture, the phrase essential fats seems like a contradiction in terms. After all, how can fat be necessary when we spend so much time trying to avoid or lose it Of the fifty or so nutrients identified as essential because our bodies can t make them and they must be obtained from nature, two just happen to be, yes, fats. As scientists have known for some time, these essential fats, together with essential vitamins, minerals, and amino acids, are critical components of our body s chemistry and therefore are necessary for life. In recent years, there has been a lot of misleading, contradictory, and in some cases just plain wrong information about fat in our diets. Because of the confusion this created, fats have gotten a bad reputation to the point where we feel pressured to reduce or eliminate them altogether. The truth is the only low-fat or fat-free movement that makes sense for our health and appearance is one that applies to the consumption of saturated fats and more specifically, trans-fats. These fats unfortunately make up the bulk of the fat content of the standard American diet (the acronym for which is, appropriately enough, SAD). You know these fats when you see them. At room temperature they are solid, such as the saturated fat from raw or cooked meat that has cooled and from
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