Review: NATURE’S 25 DENSE TOP NUTRIENT-DENSE FOODS by Brian Vaszily

I am closing March’s National Nutrition Month with this ebook, a perfect “boost” on your path to good nutrition!

Brian Vaszily is the founder of The Art of Anti-Aging and host of NOW IT’S PERSONAL: The Ultimate Healthy Aging and Longevity Summit, and a health researcher and bestselling author who others have called a “leading voice” in the natural health world for over 20 years. His ebook (above) is endorsed by Dr. Joel Furman, M.D., and New York Times Bestselling author.

What I like about this book is its simplicity. Each of the 25 foods, from AVOCADO to DARK CHOCOLATE (The list is not alphabetical.) has a brief but helpful profile of its nutrients with wonderful photos of the foods featured. Here is one example, #8 on his list, quoted directly from this e-book:

8 Sauerkraut (Fermented Cabbage)*

“Fermented foods like sauerkraut are considered to be an outstanding source of probiotics and they’re also incredibly nutrient dense – just seek out the traditionally fermented type, and avoid the typical canned stuff, as it’s been pasteurized which means that most of the healthy bacteria have been killed off. At just 27 calories a cup, it’s loaded with vitamin B6, vitamin K, folate, thiamin, and riboflavin. It also provides a third of the body’s needs for vitamin C and is rich in minerals like magnesium, potassium and iron.

Fermenting cabbage to make sauerkraut increases the nutritional benefits while also making it more digestible and providing important probiotics that help create a better balance of gut bacteria. Some experts say that may be the key of keys to a longer, healthier life. And in the early 1900s, sauerkraut was actually created as a way to treat stomach-related illnesses in addition to preserving foods during times of famine.

Consuming sauerkraut may even affect the risk of developing some types of cancers. One study out of the University of New Mexico, as reported by the Seattle Times, found that it could reduce the risk of breast cancer in women by as much as 74 percent. The publication notes that hundreds of Polish women and Polish-born U.S. immigrants who were observed and consumed four or more servings of sauerkraut and cabbage each week during adolescence were 74 percent less likely to develop breast cancer as compared to those who ate 1.5 or less servings a week.11”

The list contains mostly foods that I am familiar with, but also a few I have never heard of or tasted: Cama Cama, Moringa and Maqui Berries, but if they were to show up where I shop, I would try them.

The ebook is about 30 pages long and is a good beginner’s guide to eating nutrition-dense foods. Here’s is what Vaszily writes about this term:

“By now you’ve likely heard the term “superfood.” Although there is no scientifically based definition, a food is generally elevated to that status when it offers a high level of nutrients that are particularly beneficial to your health and overall well-being, often linked to the prevention of disease.”

If you want to start somewhere to improve your diet, I suggest this short but information-dense book by Vaszily. He also includes information about his free summit online: NOW, IT’S PERSONAL: The Ultimate Healthy Aging & Longevity Summit.  I suggest you Google his name or the name of the book, and lots of information will be available to you, depending on your own interests or needs.

As for me, I plan to feature many of the foods on his list in future recipes or re-post recipes that already incorporate foods  on his list.

In sum, this is a great guide to boost your nutrition and learn about nutrient-dense foods. If you Google the title, the book will come up and you can read it online or download it. FREE!

Thanx to Brian Vaszily

*Sauerkraut Sidedish by ellensue

Using Bubbie’s (naturally fermented) Sauerkraut (no sugar or vinegar), I mixed about one cup of drained sauerkraut with one small grated carrot and about 1/4 grated red beet. Place in a small bow, top with sprouts (also highly nutrtious)  and enjoy!

P.S. Each year the Environmental Working Group posts its Dirty Dozen and Clean Fifteen list. Go to www.ewg.org to get the list, print it out and put it with your shopping bags!

Healthy Bytes

In the July 30th issue of TIME Magazine, there is an interesting health article in their View category entitled Grocery Store Rx: 7 foods to keep you healthy. The article focuses on the issue of inflammation, the one of the latest “hot topics” in health literature. While the article explains that inflammation is our own body’s healthy response to combatting disease, too much inflammation can lead to health problems, from autoimmune diseases to cancer to high sugar/high fat foods. Here is their list of foods to help “tamp down inflammation.” The article also makes suggestions on how to incorporate them into your diet. (I might add, make them organic, especially those you cannot peel.)*

  1. Mackerel– A Mediterranean staple with (good) fats help fight Alzheimer’s and heart disease.
  2. PearsThe high fiber in  pears can be good Rx to those with diabetes and arthritis. Foods high in fiber contribute toi a healthy microbiome (gut).
  3. SpinachA good source of vitamin E, spinach may help protect against molecules that cause inflammation. and because of its dark green color, spinach is nutrient-dense.
  4. Bell Peppers – Bright red bell peppers are high in antioxidants* and low in starch and contain capsaicin, known for its pain-reducing and inflammatory-reducing properties.  (*a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products. source: Oxford Dictionaries)
  5. Buckwheat – This non-glutinous “grain” may help reduce the blood level marker C-reactive protein, a sign of inflammation. People with celiac can usually tolerate buckwheat, which is actually a seed, not a true grain.
  6. Pomegranate Seeds – These tiny tart seeds  are another good source of antioxidants (See #4) that may help lower cholesterol and blood pressure. And a compound in these seeds target brain inflammation. (they are now available already pre-packaged without the skin and membranes.)
  7. Black Tea – Green tea and black tea come from the same plant. Both have benefits, but black tea is good for helping to keep your arteries open and contains antioxidants that may protect cells from damage.

Remember, eat foods in as close to their natural state as possible
and eat organic as much as possible, so your foods are clean and intact.

*If you go to ewg.org (Environmental Working Group), you can download your own list of the Dirty Dozen & Clean 15.

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