Being a holistic medical doctor keeps me excited about things like a diet rich in fruits and vegetables, which can be transformative for many people’s lives. My philosophy is that if you want to have a healthy heart and decrease your risk for stroke, most of the daily fare you digest should come from non-animal sources. In fact, Mayo Clinic researchers generally recommend eating just one 3 oz serving of animal protein (such as meat, poultry, or fish) daily and getting the rest of your protein from plant sources. There is plenty of protein in vegetables, beans, nuts, and non-dairy milks; you will not be missing out on any essential nutrients. It would be wise to also choose heart-healthy fats such as olive oil, nuts, and avocados instead of saturated fats, like butter. These “good” monounsaturated fats prompt the body to produce more adiponectin—a hormone that accelerates metabolism, enhances the cell’s ability to use blood sugar, and reduces levels of inflammation.
A shopping cart displaying healthy fare has ALL colors of the rainbow in it. Unfortunately, this is not the case for many of us. Did you know that 69 percent of Americans do not eat enough greens (like broccoli and peas), 78 percent do not get enough red (like strawberries), 79 percent do not get enough yellow (like peppers and summer squash), 86 percent do not get enough white (like cauliflower), and 88 percent do not get enough purple (like grapes and blueberries)?
It helps to understand why eating multi-colored produce is good for you. Here is why: When you eat a rainbow of colors, you are consuming foods low in energy density—meaning that they contain quite a small number of calories for a large amount of food. So you can eat more in total volume.
Fresh, multi-colored farm fare is also higher in key nutrients. Because local produce does not have to travel thousands of miles to reach your table, it can be picked at the peak of its ripeness. That’s when the plants’ phytonutrient content is highest. The additional perk discovered by the researchers at Gainesville’s University of Florida is that this increased phytonutrient intake can reprogram the body’s key weight-regulating genes, helping you slim down 20 percent faster than if you had opted to eat factory-farm produce obtained at the grocery stores.
Many folks worry that if they empty their cupboards of processed foods, they might feel hungry most of the time. This could not be farther from the truth: Fresh, ripe fruits and veggies are super flavorful, and this quality sparks more activity in the satiety centers in the brain. This helps you register your fullness before your stomach is stuffed or your blood sugar has skyrocketed. As a result, you consume fewer calories and experience less hunger—without the struggle of tracking any numbers.
According to the US Department of Agriculture, locally grown food is the fastest growing segment of the agricultural market. This makes sense because consumers are concerned about the heavy-handed use of chemicals and preservatives in foods transported from far away. In contrast, opting for farm-fresh local produce lets people know exactly where their food is coming from and how it was grown. Many local, environmentally conscious farms use composting, beneficial insects, and clever planting strategies to reduce their dependence on toxic sprays and additives. This decreases one’s exposure to liver-draining toxins by up to 80 percent. This lets the liver heal, increasing the rate at which it can instead convert fat into energy by as much as 25 percent.
And as soon as you sink your teeth into the fare cooked from fresh and locally produce, you feel your energy perk up like never before. And with good reason: Studies show that people who packed their diets with flavorful, healthy meals with a plant slant lost an average of 30.5 pounds without dieting—an incredible 15 times more weight than those in the control group, who lost two pounds in the same time frame.
Overall, we are truly blessed to live in Naples, which abounds with farm fresh food resources wherever you turn. Take advantage of this and eat healthy!
