5 Foods That Can Transform Your Health

Few things affect our overall quality of life more than the foods we eat. On a daily basis, it affects our energy, mood, our mindset, as well as our mental and physical performance. Over time, the way we eat determines what our bodies will look like, how we see ourselves, and ultimately, how long and how well we live.With all this at stake, it’s unfortunate that the vast majority give the matter very little thought. Through television commercials and other forms of mass marketing, our subconscious ends up accepting instructions which are often triggered every time we see a logo or symbol, or even hear a corporate jingle, which, like Pavlov’s dog, sends us salivating, unconsciously, and very predictably, to the bowl (or drive thru). And we rarely think anything of it. You see, in the short term, it seems like we’re getting away with it—that it isn’t producing any significantly serious, negative effects. But however subtle the daily damage is, make no mistake, we aren’t getting away with it—there’s no ‘free lunch’ (at least when it comes to junk food!).

Transforming Your Nutrition

Over the past couple decades, I’ve been able to help over a million people transform their nutrition by following a few basic guidelines. It all starts by making the switch from eating unconsciously, to purposefully and intelligently. I want to really emphasize this because it’s so important… we have to stop eating ‘accidentally’ or by impulse. We have to break out of our old, unhealthy habits (old habits actually aren’t ‘old’ if we’re still doing them). We must deliberately set the table for our success. And that starts by simply making smart decisions about which foods we’re going to eat, and which foods we’re not. Along those lines, here are my recommendations for 5 foods that will help you transform your health, followed by 5 that won’t.

#5 Berries

Blueberries, blackberries, strawberries, raspberries… the more the better. These beautifully delicious fruits are jammed packed with biologically active ‘phytonutrients’ which are perhaps the most potent disease preventers that nature offers. Phytonutrients are the living sparkles of golden light that contribute to the remarkable health benefits of numerous fruits and vegetables. However, berries have an especially high content of an important kind of phytonutrient called anthocyanins. This is what gives these fruits their red, purple and bluish colors. It’s also what makes them remarkably powerful antioxidants and health enhancers.

Scientific studies have demonstrated that consuming ample amounts of phytonutrientrich fruits lowers our risk of developing several forms of cancer, increases our energy and boosts the strength of our immune system. And so I munch on them practically all the time. I top my oatmeal with blueberries and strawberries, I blend raspberries and blackberries into my protein-rich nutrition shakes twice a day, and I often enjoy berries mixed with low-fat cottage cheese for dessert at night.

Berries are also a great alternative to candy for kids. It’s the processed sugars that we want to stop eating (they’re so addictive and bad for our health), not the naturally occurring sugars we find in fruit. I love snacking on berries, but I’ve never really binged on them or drove to the store late at night to get some (and I’ve done both of those things, many times, for processed sugars found in candy, cookies and such). When it comes to good nutrition, berries are always one of the best choices you can make.

#4 Coffee

Yes, coffee! Despite what you might have heard to the contrary, coffee has remarkably rich health benefits which have been proven in scientific study after study.

In recent decades, some 19,000 studies have been done examining coffee’s impact on health. What researchers have discovered is that what millions of Americans consider their ‘guilty pleasure’ isn’t anything to feel guilty about at all.

After analyzing data on 126,000 people for as long as 18 years, Harvard researchers have determined that enjoying 1-3 cups of coffee a day reduces diabetes risks by single digits. But having 6 cups a day slashed men’s risk by 54% and women’s by 30% compared to non-coffee drinkers. Coffee also boosts mental and physical performance, as well as increases fat burning during exercise. It can even reduce our risk of depression.

“Overall, the research shows that coffee is far more healthful than it is harmful,” says Tomas DePaulis, PhD, research scientist at Vanderbilt University’s Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world. “For most people, very little bad comes from drinking it, but a lot of good.”

Consider this: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson’s, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.

The bottom line is, scientific research shows that coffee has incredible health benefits. And while I totally respect each person’s decision whether to drink it or not, I can say that if it doesn’t interfere with your belief system or go against a doctor’s warning, brew away… I do. =)

#3 Leafy Green Vegetables

Spinach, iceberg and leaf lettuce, as well as endive are a favorite of mine because they’re high in nutrients and very low in calories. They also help us feel full while eating light, and that is very important for managing the appetite over the long term.

Thousands of scientific studies have demonstrated that the more leafy green vegetables we eat, the longer we are likely to live. This is in part due to the fact that eating a couple salads each day significantly lowers our risk for developing heart disease (still the #1 cause of preventable death in America today amongst men and women). It also decreases our risk of developing deadly colon cancer and debilitating diabetes.

I realize that leafy green vegetables are not the most exciting foods from a gustatory pleasure standpoint, but the health benefits really are pretty significant. So along with my portions of protein and carbs (salmon and brown rice, for example), I add in a mixed green salad containing endive and iceberg lettuce, topped with freshly squeezed lemon and lime juice with a few dashes of ground pepper mixed in. Simple little things like this make a big difference in the long run.

#2 Whole-Grain Oats

Scientific studies, including several from the Harvard School of Public Health, show a connection between eating whole-grain sources of carbs and improved health. In a study of more than 160,000 people whose health and dietary habits were followed for up to 18 years, those who had at least 2 servings of whole grains a day were 30% less likely to have Type 2 diabetes compared to those who ate mostly processed sources of carbohydrates.

Eating whole instead of refined grains substantially lowers total cholesterol, triglycerides, and insulin levels. Each of these changes reduces the risk of cardiovascular disease. In a Harvard-based Nurses’ Health Study, women who ate 2-3 servings of whole-grain products (mostly bread and breakfast cereals) each day were 30% less likely to have a heart attack or die of heart disease over a 10-year period.

So many of the people I’ve helped successfully transform their health, make oatmeal a staple of their eating plan. I’ll have oatmeal five days a week to start the day. I blend up a protein shake I’ve designed, called Right Light, and pour it over my oatmeal in place of milk. It’s an absolutely delicious, nutritious protein- and carbohydrate-balanced breakfast.

#1 Wild Salmon (As Opposed to Boring)

Good quality protein should form the foundation of most every meal you eat throughout the day. Chicken or turkey breast, lean red meat, low-fat cottage cheese, egg whites, and whey protein powder are all quality sources of protein. And so are tilapia, tuna, and halibut. However, when it comes to quality protein and rich content of essential fatty acids (EPA and DHA), salmon is second to none.

Remember that both protein and quality essential fatty acids are required for the proper functioning and health of every one of our body’s 75 trillion cells. When you’re getting the optimal amount, your immune system will be stronger, and so will your muscles.

And according to scientific studies, our brains become healthier as well, allowing us to think more clearly, more quickly, and our memory improves too! All these benefits are ones I want to enjoy, and so I eat salmon more than any other whole food source of protein—I have it for at least three dinners a week, and sometimes lunches too.

Here’s my favorite salmon recipe:

BALSAMIC SALMON SALADBroiled salmon fillet glazed with teriyaki marinade over balsamic salad and new potatoes.

Servings: 2
Preparation Time: 30 minutes

INGREDIENTS
2 portions new potatoes, cubed
1 Tbsp teriyaki marinade
2 cloves garlic, minced
1 Tbsp fresh parsley, minced
2 portions salmon fillets (about 12 oz)
4 cups mixed salad greens
1 Tbsp fresh basil leaves, chopped
1 Tbsp fresh oregano leaves, chopped
1 Tbsp olive oil
2 Tbsp balsamic vinegar
1 lemon, halved
Freshly ground black pepper, to taste

DIRECTIONS
1. Steam cubed new potatoes in a covered saucepan until tender, approximately 20 minutes.
2. While potatoes are cooking, mix teriyaki marinade, garlic and parsley in a small bowl.
3. Preheat broiler. Lightly coat a broiler pan with cooking spray. Place salmon fillets on the pan, skin-side down, and brush with teriyaki marinade.
4. Broil salmon approximately 6 inches from the broiler until the fish is cooked through and flakes easily with a fork, about 8 to 10 minutes.
5. While salmon is cooking, combine salad greens, basil, oregano, olive oil and balsamic vinegar in a medium bowl and toss.
6. Divide tossed salad between two separate plates. Layer portions of potatoes and broiled salmon fillets over salad greens.
7. Top salmon and salad with a squeeze of fresh lemon and freshly ground black pepper, serve and enjoy!

By Bill Phillips, author of Body-for-LIFE