Vegetables for Cell Health

The first thing a doctor may ask you is, “How have you been eating?” I always answer, “With a fork.”

It’s OK to be funny at times but not about your health. This is especially true for people over 55. At the not so magic age of 55 your body cells begin to act up. They rebel against the abuses they have endured by your neglect of healthy lifestyle habits. Our bodies are made of molecular chains of cells that make up our DNA. Some cells we are born with have the ability to do us harm. There are ways to lower the risk in some cases. Cells need nutrient rich foods to function at their best. Macular degeneration of the retina of the eye is a medical condition that can be helped and even delayed by eating the right kind of vegetables that contain the antioxidant lutein.

Some of us inherit  the gene that converts eye cells into destructive agents of the retina causing macular degeneration. Combine this inherited defect with cigerette smoking, continuous exposure to extreme sunlight, and lack of lutein, the antioxident found in green leafy vegetables: the darker green the better and you’ve set the stage for macular degeneration to destroy your retina. Partial and eventually almost total blindness is the end result of untreated and neglected eyes. In certain cases (especially age related) the disease can be delayed by eliminating outside offenders, cigerettes, shielding eyes from direct sunliught and most important eating green vegetables.

According to research only 32% of persons in America eat the recommended number of servings of vegetables per day.(For adults it is 3 to 5 servings or 2 1/2 cups) Do any of us remember Mom saying, “Eat those carrots, Jeffery. They are good for your eyes.” Moms seem to have natural folk wisdom. Vegetables reduce the risk of stroke, heart disease, Type 2 diabetes and cancer. Let’s not ignore the obesity epidemic we are facing in America. Vegetables are low in calories and filling. Vegetables are full of fiber; a great way to avoid abrasive laxatives. Vegetables are rich in vitamins and minerals and phytonutrients. No need for expensive vitamin supplements unless they are prescribed by a physician for a severe deficiency or disease. Eating a variety of vegetables covers a majority of cell needs.

In todays’ economy money is tight. Our food choices are curtailed. Vegetables should be at the top of our grocery list. Then we should add fruits. According to the USDA 57% of vegetables are least expensive when purchased fresh.

Vegetable preparation is vitually important to get the most nutrients out of your veggies. Do not expose them to light or air. They loose nutrients. delay washing, chopping, slicing and dicing until you are ready to use the vegetable.Use a soft brush to remove dirt. Take off the outer leaves to remove pesticide residue. Steaming or pressure cooking vegatables is better than boiling. The idea is to avoid too much water. The nutrients are absorbed into the water. If you do boil save the broth to be added to a flavorful broth. Do not over cook. An over cooked vegetable loses its’ color and flavor and most of its’ nutrients. To boost fiber content leave on the peel when you can. There is notjing more tasty than a potato skin sprinkled with parmesan chees.

If you have a medical condition or take blood thinners ask your physcian what vegetables would be appropriate for you and your health. Did you know peas contain protein? And cabbage may be good for ulcers?

Below are a few ideas and recipes for eating veggies low in fat, low in calories, high in fiber and full of nutrition. Best of all, they are delicious!

• Low calorie snack: Microwave a bowl of frozen green peas–3 minutes—stir after 1 minute. sprinkle with imitation bacon bits, or squirt of lemon, or sprinkle parmesan. Addiction potential
• Quick veggie meal: Bake a potato(microwave is fine) fill it up with plain yogurt, sprinkle with imitation bacon bits. While potato is cooking mix up salad of various kinds of lettuce, radishes sliced, green onion add vingar and olive oil dressing. You have a delighful quick meal.( mandarin orange slices can be added)
• Belloburger: Portabello mushrooms have a meatlike texture. Slice mushrooms, coat or spray with olive oil or lightly brush the mushroom slice. Put the slices on the grill. When brown remove slices and put on high fiber bun that you may spread with pesto( put fresh basil in blender add small amount of olive oil and blend) Condiments such as garlic powder,sliced tomatos, slice onion can be added. Delicious!
• Vegetable pie: in a large round pan, spayed with olive oil, layer sliced various variety of zucchini, diced onion, thin slices of cheddar cheese, peeled and sliced eggplant, sliced mushrooms, sliced olives. sprinkle with Italian seasoning, or if fresh your own herbs. Bake 45 minutes at 325 degrees

Try these recipes out, create your own, eat your spinach and have a happy cell day….