5 Power Foods and Diets that Activate Nature's Healing Force

Nov 9

In the quest for optimal health, the adage "let food be thy medicine" has never rung truer.

Through meticulous research and empirical evidence, certain foods and dietary patterns have emerged as formidable allies in preventing, reducing, or managing various health conditions.

Today, I'm excited to share with you five remarkable examples of these nutritional powerhouses. These are not just theoretical health boosters; they come with real-life testimonies and studies backing their curative properties.

From heart health to diabetes management and beyond, these foods and diets are making a tangible difference in people's lives.

Join me as we explore the potent potential these foods have to offer in our daily quest for a healthier life.

1 . Eat foods that nourish the microbiota in your gut

We are in our infancy in discovering the power of the microbiome — a collection of bacteria, yeast, parasites and viruses in our large intestine. It is known as the “hidden organ”, and it contributes 150 times more genetic information than our human genome so it is super powerful. Foods that nourish the microbiome nourish us — fermented foods, fruits, vegetables, whole grains, and a diet high in fiber for example.

The microbiota is involved in our metabolism, immunity nutrition status, and much more. A healthy gut microbiome has been shown to be protective on the heart by influencing cholesterol levels; controlling blood sugar levels, which decrease the risk of diabetes; improve brain health; build a strong immune system; protect gut health; influencing weight, and much more.

2 . Pay attention to what is not working for you

For mostly unknown reasons, more people are developing allergies and sensitivities to foods than ever before. They experience unexplained weight gain, brain fog, inflammation, sore muscles, fatigue and other symptoms that don’t quite point to anything specific. Many think they are missing something in their diet, and that is most likely true. But what most don’t think about is that they might need to remove something from their diet.

I had a 40-year-old woman come to see me as she was having various symptoms that were not pointing to anything definitive like those listed above. Come to find out in our first session she had her hips replaced in her thirties. This led me to ask if she was ever diagnosed with celiac disease (a severe allergy to gluten-containing products). She hadn’t so I asked her to have her physician run the tests, which came back positive. Her life changed immediately after removing all gluten from her diet. To date, she is my biggest fan.

Of note: There is a popular belief that a gluten-free diet is good for everyone. It is not. Unless medically necessary it is not advisable to remove gluten from the diet as it is low in several micronutrients and fiber, plus there is evidence building that there is an increased risk for developing metabolic syndrome and diabetes.

3 . Follow a plant-forward diet

I wish I had something new to say but this message has remained consistent over decades and it is here to stay– eat more whole grains, fruits and vegetables — as it is the best thing one can do for their health, hands down. I like to preface this guidance by telling individuals that it is their choice how far down the plant forward path they go; they don’t need to become a vegan (only 3% of Americans) or a vegetarian (5%) to be successful.

When I was given two weeks to live in my twenties I went to the Macrobiotic Institute in Massachusetts to become a vegan as that is what I thought was required to live. Even with my life at stake, I had to check out after two days as I could not stomach steamed greens for breakfast and my gut was so swollen that I couldn’t stand the pain. I learned that being a vegan works for some (some people at the Institute looked the picture of health and vitality) while others looked like they hadn’t eaten in months.

In fact, recent research has suggested that being able to stick to a vegan diet might be due to our genes. Interesting, but how your own body reacts to a dietary change supersedes any data.

4 . It’s more than the food

The Mediterranean Diet continues to rise to the top of the list for overall health and prevention. The reason for this is that it follows the science — eat more plants, less animal sources of protein, and consume sweets occasionally. It is also so much more that the diet.

The Mediterranean Diet is the diet that was affordable for hard working individuals living in the Mediterranean basin. They lived mostly off the land and eating together became a daily event. The hard physical labor needed to put food on the table, the socializing with friends and family, and taking time to rest during the day are also essential components for health. What makes this diet so attractive is the delicious food that people enjoy, which makes it a “way of life diet” and not a Diet with a capital “D” that many associate with deprivation and rules. It is the opposite — enjoyable — as it should be. I have seen many clients struggle with being told what they have to cut out of their diet. How freeing is it when we as nutritionists can take the approach of what we are going to add!

5 . When it comes to sugar, do the math

I can guarantee that we are all consuming more added sugar than we think we are. Sugar can sneak up on us, some sources are obvious — cookies, cakes, candy — while others are less so — sauces, yogurt, any fat-free item, breakfast cereals, granola bars, tomato products etc. Make sure to do the math to see how much you are actually consuming.

I was asked by a mom to come talk to her husband about his feeding behaviors because she believed they were sabotaging her efforts to feed her boys a healthy diet. I did the math on her seven-year-old and basically he was consuming his weight in sugar every year just from the chocolate milk his dad brought home from the big box stores. His father was trying to love his children through treats as that is how he grew up. When I put 50 pounds of sugar on the counter he looked devastated and stopped this behavior immediately.