Eat Right, Live Strong
Guilty as charged — I will admit that on more than one occasion I have grabbed fast food on the run or have mindlessly eaten large quantities of buttered popcorn paired with an oversized diet cola while taking in a movie.

It’s kind of fun to indulge in an unhealthy pleasure, but have you ever asked yourself why? We all know it’s not nutritionally sound, yet we do it anyway. Maybe it just tastes so darn good that the rebellious child in all of us wants to get away with something. Or perhaps our fast-paced lifestyle simply beckons the need for convenient junk food.

Whatever the reason, the development of inexpensive and easily accessible foods with extensive shelf lives, greasy supersized options, and all-too-tempting sugary sweetness contributes to the habit of eating semiconsciously and swallowing food without really tasting it. Not only does this lead to overeating, but complete failure in gaining full sensory pleasure from food.

According to the Centers for Disease Control, 66 percent of American adults are overweight, increasing their risk of heart disease, Type II diabetes, and some cancers. Alarmed by this information, food pioneer George Mateljan has dedicated ten years to researching cultures known for their health and longevity. In his book, The World’s Healthiest Foods, Mateljan features 100 of the world’s healthiest foods together with quick and easy recipes for preparing an entire meal in less than 15 minutes.

"The health-promoting foods on my list contain the maximum amount of vitamins, minerals, and antioxidants for the least number of calories," says Mateljan. "These factors all work together to help your body function at optimum levels. By incorporating these foods into your diet, you’ll have a healthier heart, better memory, and physically you’ll see differences in your hair and skin. Your energy level will increase and if you’re overweight, you’ll shed some pounds too."

The book is a huge 880-page encyclopedia filled with colorful food pictures and tips on how to eat healthier without sacrificing taste. Some personal favorites are the 500 super fast Mediterranean-style recipes and tips, 100 of which do not even require cooking. Examples include Mediterranean-style salads made with tomatoes, tofu, garbanzos, or spinach as well as a delicious seven-minute sautéed eggplant or ginger yogurt with fruit.

The text is easy to follow with precise nutritional information as well as a four-week plan to incorporate healthy foods into dieting. The book also contains detailed information about how to select and store fruits and vegetables, and explanations on why they are good for you. Some featured good-for-you foods include romaine lettuce, garlic, celery, fennel, green peas, cabbage, cantaloupe, pineapple, raisins, and blueberries.

A leader in the organic food movement, Mateljan encourages and supports the development of organic farming. He has authored five best-selling books and founded Health Valley Foods, one of the largest health food companies in the world. After 26 years with Health Valley, he turned his energies and resources to the George Mateljan Foundation, helping individuals become educated through the creation of his Web site on the healthiest foods. (www.whfoods.org)

Locally, Steven Pratt, MD, ophthalmologist and plastic surgeon in private practice in La Jolla, has authored two New York Times bestsellers: Superfoods Rx; Fourteen Foods That Will Change Your Life, and the follow-up book Superfoods Health Style; Proven Strategies for Lifelong Health. There are several foods listed, including legumes.

"There’s not a bad bean on the planet," says Pratt. "A low glycemic food, beans release slowly in the bloodstream and lower cholesterol as well as blood pressure."

Pratt believes the consumption of fruits and vegetables prevents disease, but touches on other items including pumpkin, wild salmon, walnuts, oats, and honey. However, my interest peaked at the mere mention of dark chocolate. "When you buy dark chocolate, not milk chocolate, you’ll want 70 percent cocoa solids or more," says Pratt. "It tastes good, it’s easy to find anywhere, and it makes your brain feel good. But remember portion control is key."

Pratt himself has a ton of energy and is very upbeat and cheerful. "I follow the SuperFoods diet, I exercise, and I feel great," he says. I had to ask whether or not he ever breaks down and eats fast food. "On occasion, I will go to In-N-Out," he chuckles. "Look, eating a hamburger once or twice a month isn’t going to harm anyone. It’s all about common sense and making good choices on a regular basis."

As a food writer, I have to exercise self-control as well. I may cheat on something sugary or buttery every so often, but I have never wavered from my basic philosophy of "everything in moderation."

More importantly, my Italian heritage has taught me to take the time to enjoy meals with family and friends. Make meals a special time for conversation, eating slowly, and capturing the essence of food. Of course, the purchase of books with clear-cut vigorous food options and delectable recipes doesn’t hurt either.
— Maria Desiderata Montana