By: Dr. Keith Kantor
- Turkey meat is sold in various forms, including whole, prepackaged slices, breast, thighs, mince, cutlets and tenderloins. Turkey farming is significantly different from other poultry farming. However, turkey consumption is growing, there is a lot of negative press about the quality of chicken and the integrity behind the it’s processing, it is only natural that people are branching out and eating other sources of poultry more. Turkey can be cooked like traditional holiday feast, it can consumed on sandwiches or salads too.
- All Natural Turkey is a rich source of protein and complete amino acids.
- Skinless all natural turkey is low in fat. White meat is lower in calories and has less fat than the dark meat. A typical entire all natural turkey consists of 70 percent white meat and 30 per cent dark meat.
- All Natural Turkey meat is a source of iron, zinc, potassium and phosphorus.
- It is also a source of vitamin B6 and niacin, which are both essential for the body’s energy production.
- Regular all natural turkey consumption can help lower cholesterol levels. The meat is low-glycemic index (like all meats) and can help keep insulin levels stable.
- All Natural Turkey contains the amino acid tryptophan, which produces serotonin and plays an important role in strengthening the immune system, improving stress hormone balance and quality of sleep.
- It is also a source of selenium, which is essential for thyroid hormone metabolism. It also boosts immunity and acts as an antioxidant.
- All Natural Beef is also a great source of protein. The quality of the beef is an important factor on receiving the health benefits. All natural hormone free, and dye free beef is the best.
- Aim for 80/20 or 90/10 in leanness. The less total fat reduces risk for heart disease.
- More heart-healthy omega-3 fatty acids
- More conjugated linoleic acid, a type of fat that’s thought to reduce heart disease and cancer risks. In addition to improving muscle recovery and mental capacity.
- More antioxidant vitamins, such as vitamin E
All Natural Beef should be consumed two to three times per week because it is a naturally a higher source of fats, and if consumed daily it could increase cholesterol levels especially if the fat percentage is more then 20 percent. All Natural Beef is filling and will also keep you feeling full for a loner period of time reducing cravings for junk foods like candy, chips and sodas which can increase risk for insulin resistance.
- Salmon (wild caught is best)- is a superb source of protein and the best source of omega 3 fatty acids. Omega 3s are beneficial to for brain health, heart health, reduces inflammation, improves circulation, memory, blood sugar control, and ability to focus. Due to the higher fat content of salmon it can help control appetite by making someone feel full for longer after they eat salmon. This improved satiety can reduce sugar, carbohydrate, and junk food cravings.
The vibrant pink color of salmon comes from consuming krill and shrimp this byproduct antioxidant that is part of the carotenoid family called astaxanthin. Astaxanthin is a potent antioxidant that contains ten times the amount of antioxidants then beta-carotene. Since fish naturally contains mercury due to its environment it is best to only consume 1-2 servings per week. Mercury can be toxic to humans if blood values exceed a certain level. Heartlands farm raised salmon is as close as I’ve seen to wild caught salmon and contains the same as above.
- All Natural Broccoli. It’s no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have only began to become part of the public health spotlight, they are essential to understanding broccoli’s unique health benefits. Over the past 10 years, research has made it clear that our risk of cancer in several different organ systems is related to the combination of these three problems.
Broccoli is a rich source of one particular phytonutrient (a flavonol) called kaempferol. Especially inside of our digestive tract, kaempferol has the ability to lessen the impact of allergy-related substances (by lowering the immune system’s production of IgE-antibodies). By lessening the impact of allergy-related substances, the kaempferol in broccoli can help lower our risk of chronic inflammation.
Broccoli for Detoxification
Many toxins that pose a risk to our cells must be detoxified in our body by a two-step process. The isothiocyanates (ITCs) made from the glucosinolates in broccoli have repeatedly been shown to improve our detoxification ability. The bulk of the research on broccoli intake and detoxification has focused on a component of this process called Phase 2. Phase 2 of detoxification is the component of the detox process in which activated toxic substances get hooked together with nutrients or nutrient components to allow excretion from the body. Importantly, the glucosinolates in broccoli (and their isothiocyanate derivatives) are known to activate Phase 2 detox activity in our cells. (This activation is typically mediated through a pathway called Nrf2.) Because broccoli components can activate Phase 2 detoxification, they can help us prepare potentially toxic substances for elimination from our body. This enhancement of Phase 2 detoxification appears to occur with commonly consumed amounts of broccoli falling in the 1-2 cups per day range.
The unique combination of antioxidant, anti-inflammatory, and pro-detoxification components in broccoli makes it a unique food in terms of cancer prevention. Connections between cancer development and oxidative stress, chronic inflammation, and inadequate detoxification are so well documented in the research that any food improving all three of these metabolic problems would be highly likely to lower our risk of cancer. In the case of broccoli, the research is strongest in showing decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer, and ovarian cancer. We expect that risk reduction for other types will also eventually be shown to take place from regular consumption of broccoli.
- Avocados have become increasingly popular over the past decade due to the popularity of low carbohydrate and plant based nutrition plans as compared to the low fat craze of the 1980’s. We now know that healthy fats do not cause weight gain and health concerns it is the sugar and processed ingredients that cause weight gain and some chronic diseases like Type 2 Diabetes. Studies have shown those who consume avocados regularly have a 17% decrease on blood cholesterol more importantly the Triglycerides and LDL (bad cholesterol went down while the HDL (healthy cholesterol) went up.
The monounsaturated fats and antioxidant beta-sitosterol in avocados have been linked to a reduced risk for Type 2 diabetes and cancer. These fats are the key to the popular Mediterranean diet, which in every major study has been linked to lower risk of heart disease. Avocados are also great source of fiber, one medium avocado has 12 grams of fiber this is almost half of your daily recommended value.
The lutein is a valuable member of the carotenoid antioxidant family, which helps your eyes and skin stay healthy. They are also rich in potassium, which helps prevent muscle cramping and promotes optimal electrolyte balance.
- All Natural White Flesh Fish (including cod, flounder, halibut, orange roughy, Pollack, and rockfish, – White fish may not have the same omega 3 fatty acid benefit as salmon but there are several components of this seafood that make it a “super food.” From a macro nutrient standpoint white fish gives you a great bang for your buck in terms of protein. An entire filet is less then 200 calories but contains over 40 grams of protein.
Cod is rich in energy proving B- vitamins and minerals especially the all-important cancer fighting trace mineral selenium. One 3 ounce serving of cod provides over half your daily-recommended value of selenium. Do your background checks on the level of contamination the fish may have and how eco friendly and safe the harvesting is for our environment. Since fish naturally contains mercury due to its environment it is best to only consume 1-2 servings per week. Mercury can be toxic to humans if blood values exceed a certain level.
- Cauliflower. Besides mimicking starches like rice, potatoes and even pizza crust cauliflower has several health benefits other then a fantastic low carbohydrate alternative.
Reduces Risk of Cancer
Cauliflower is a member of the cruciferous cancer fighting vegetables family, it contains valuable vitamins, minerals and antioxidants. Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.
A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals. It also inhibits the growth of cultured human breast cancer cells, leading to cell death.
Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. Scientists believe sulforaphane’s benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.
You do need some level of inflammation in your body to stay healthy. However, it’s also possible, and increasingly common in most of us, for inflammation to be too high.
If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.
Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level and this compound also helps balance and regulate sex hormones.
- The 150 Healthiest Foods on Earth, Jonny Bowdenm Ph.D., C.N.S.
Photo Credit- www.thebark.com