As Americans, we are often looked at as some of the most unhealthy eaters in the entire world. And for good reason! Americans far exceed any other country in the consumption of deep-fried foods, fast foods, and red meat-eating. What this kind of eating leads to is poor health. So, once we are diagnosed with a health condition caused by our poor eating, what do we eat? Let’s take a look!
*Disclaimer: everyone is different and you should follow the recommendations provided by your physician first and foremost. It is also important to mention that these foods are not guaranteed to cure you of your diagnosis but that by making dietary changes you are merely taking a step in the right direction.
Heart disease or Stroke
- Whole grains
- And seafood
An example of a heart-healthy seafood recipe can be found below.
Oven-Roasted Salmon With Avocado Citrus Salsa
- 1 ripe, fresh avocado (halved, pitted, peeled, diced)
- 3 tablespoons fresh lime juice
- 1 ripe navel orange, peeled and diced
- 1/2 cup diced, seedless cucumber
- 1/4 cup finely diced scallions
- 1 jalapeño pepper (seeded, finely diced)
- 2 tablespoons chopped, fresh cilantro leaves
- 1/2 teaspoon salt (divided)
- 4 skinless salmon fillets (approximately 2 oz. each)
- In a medium bowl combine avocado, lime juice, orange, cucumber, onion, jalapeno, cilantro, and 1/4 teaspoon of the salt; set aside.
- Heat broiler.
- Season salmon with remaining 1/4 teaspoon salt.
- Arrange fillets on a lightly greased foil-lined rimmed baking sheet.
- Broil salmon 4 inches from heat source until cooked through, 8 to 10 minutes.
- To serve, place fillets on a platter; top with salsa.
- Yogurt, sauerkraut, and other probiotic foods
- Whole grains, beans, vegetables, and fruits (high fiber foods)
- Warm liquids such as tea
An example of a healthy gut recipe can be found below.
Probiotic Power Bowls
Gut Healthy Probiotic Power Bowls
Orange Cider Vinaigrette
- 1/2 cup avocado oil or olive oil
- 1/4 cup orange juice
- 2 tablespoons cider vinegar
- 1 1/4-inch nub fresh ginger peeled
- 1 small clove garlic peeled
- sea salt to taste
Probiotic Power Bowls
- 4 cups cooked brown rice
- 1 large red beet roasted and chopped
- 1 small head cauliflower roasted
- 3 cups dandelion greens chopped
- 1/4 small red onion thinly sliced, optional
- 1 cup sauerkraut
- 2 tablespoons raw pumpkin seeds
- 1/4 cup raw walnuts chopped
Make the Dressing:
- Add all ingredients for the dressing to a small blender and blend until completely smooth and thick. Set aside or refrigerate until ready to use.
Make the Power Bowls:
- Divide the cooked rice between 3 or 4 large bowls. Top with roasted beets, roasted cauliflower, dandelion greens, green onion, sauerkraut, pumpkin seeds, and raw walnuts. Drizzle the dressing over each bowl and serve.
- Fiber-rich fruits
- Milk, cheese, plain yogurt,
- Green and black tea
An example of a healthy teeth and gums recipe can be found below.
Dr. Inku’s Collard Greens with Short Ribs
- 1 medium white onion, chopped
- 5 cloves garlic, chopped pieces
- 1 teaspoon fresh ginger, chopped
- 1/4 cup canola oil
- 3 carrots, peeled and diced
- ¼ pound tri-tip or sirloin, cut in cubes (optional)
- 2-3 short ribs (optional)
- 1 teaspoon salt
- 4 pounds collard greens, stems removed and chopped
- 2 jalapeño peppers, cut in half (optional)
- Mash chopped ginger with the chopped garlic. Set aside.
- Heat canola oil in a large pot set on medium heat.
- Saute onions. And add carrots, garlic, ginger and cook until onions are translucent.
- Add the meat and salt and cover the pot. Turn heat to low and let it simmer for 30 minutes.
- Add the collard greens and mix them in the juices.
- Cover pot and cook on low heat for 15 to 20 minutes in its own juice. Cook to taste.
- Add the jalapenos the last 5 minutes before the greens have finished cooking.
In addition to the possible health conditions caused by poor diet choices discussed above, you should also be aware of:
- Type 2 diabetes
- High cholesterol
- High blood pressure
If you haven’t been diagnosed with a poor diet health condition yet, but maybe you don’t eat like you should, then now is the perfect time to make the changes you need to! Try to limit or remove red meat and fried foods, increase your consumption of fresh fruits and vegetables (especially leafy green vegetables) drink more milk, and don’t forget to get up and move!