Top 10 Healing Foods
by Chef Amiko Gubbins
Food is a key component to health and happiness, that’s a fact! A plant-based diet – whether or not it’s vegetarian – is at the heart of nutritional recommendations in helping reduce the risk of chronic diseases like breast cancer (American Institute for Cancer Research). It’s all about shifting your focus to vegetables, fruits, grains, beans and seeds. Meat should not be the star of the show.
We partnered with one of the most exciting Chefs in San Diego to curate unique and delicious plant-based courses! Chef Amiko Gubbins is reputable for her work in local kitchens and work as a private and corporate chef consultant. She is currently part of the culinary team at Harvest by The Patio.
Superfoods are considered the most nutrient dense foods that are proven to give you more energy, greater protection against disease. By incorporating superfoods into your diet you can change the course of your bio chemistry and stop the incremental changes in your body that lead to diseases such as Type2 diabetes, certain cancers, obesity and Alzheimer’s.
HONEY – Honey is revered throughout the years for its healing properties. It is anti -bacterial and anti-viral and has a role in digestive health as well as wound healing.
BLUEBERRIES – Blueberries contain the highest level of antioxidants and have been linked to lowering cholesterol, reducing diabetes risk and slowing the aging process, improving motor skills and supporting urinary and vision health. it also has anti-inflammatory properties.
SALMON – Salmon – wild caught – is rich in protein and Omega-3 fatty acids. Its anti-inflammatory properties and cancer prevention are backed up by research. This fish is a winner in every category as its role in diabetes and Alzheimer’s prevention as well as its cardiovascular benefits.
BROCCOLI – Broccoli is loaded with vitamins such as A, B6, folic acid, and minerals such as calcium, potassium. It is a nutritional superstar with many cancer fighting principles.
WALNUTS – Walnuts are rich in heart healthy omega-3 that help reduce the risk of coronary heart disease.
SPICES- TUMERIC/CINNAMON/GINGER – Turmeric and ginger are anti- inflammatory and help reduce the risks of cancer while supporting digestive health. Cinnamon helps lower cholesterol and stabilize blood sugars.
POMEGRANTE – Pomegranates are rich in anti-oxidants and help reduce the risk of heart disease. Plus they are known to lower blood pressure and cholesterol as well as help reduce the risk of certain types of cancer.
YOGURT – Plain yogurt contains protein and many vitamins such as B-2 and B-12 and minerals such as Calcium and magnesium. Yogurt contains probiotics known as the “good bacteria” offering immune and digestive support.
BEANS – All beans are included in the superfoods category. There are such a variety to choose from so you’ll never get bored. Pinto, Navy, Lima garbanzo, lentil, green beans, sugar snap peas, and green peas. They are a low fat protein that contain lots of fiber, B vitamins, iron, folate, potassium, and magnesium. Beans lower cholesterol, help combat heart disease, stabilize blood sugars, and lessen the risk of cancer, hypertension and type 2 diabetes.
My Favorite…SPINACH & KALE (all dark leafy greens) – long recognized as a nutritional standout, consuming spinach and kale greatly reduces cardiovascular disease including stroke and coronary artery disease. It also is known to reduce a host of cancers including colon, lung, skin, oral, stomach ovarian, prostate and breast cancers.
I can go on and on about foods and micro nutrients…but these are the ones to include in your diet for optimal health…most people are already doing it.
Make sure to check out the exciting plates that guests will enjoy at this year’s “Screens, Genes & The Choices We Make presented by Bank of America.”
Bank of America
The Patio Group