Foods for Optimal HealthDeborah Ardolf, NDNaturopathic physician

Kailua-Kona, HI

Definitions of “Healthy” foodMedicine News TodayHelp maintain a healthy body

weightImprove your moodReduce risk of developing a

disease

Definitions of “Healthy” Food

Mayo Clinic Must meet 3 of the following criteria:Good to excellent source of fiber,

vitamins, minerals, and other nutrients.

High in phytonutrients and antioxidants such as Vitamin A and E.

Reduce risk of diseases.Readily available

Top 10 Healthy FoodsMedicine News Today 1) Apples 2) Almonds 3) Broccoli 4) Blueberries 5) Oily fish 6) Leafy Greens 7) Sweet Potato 8) Wheat germ 9) Avocado 10) Oatmeal

Mayo Clinico 1) Almondso 2) Appleso 3) Blueberrieso 4) Broccolio 5) Red beanso 6) Salmono 7) Spinacho 8) Sweet potatoo 9) Veg Juiceo 10) Wheat germ

Top 10 SuperfoodsWebMD 1) Yogurt 2) Eggs 3) Nuts 4) Kiwis 5) Quinoa 6) Beans 7) Salmon 8) Broccoli 9) Sweet potatoes 10) Berries

Dr. Oz 1) Black soybeans 2) Turmeric 3) Chia seeds 4) Cocoa 5)Lingonberries 6) Eggs 7) Beet juice 8) Mustard greens 9) Sweet potato 10) Red wine

SummaryApprox 90% are from the plant family!

Despite the variation in definitions, the lists are very similar. NOTE: sweet potatoes made all 4 lists!!

Contrary to popular belief, milk, pork, and a fast food burger have no evidence of being a superfood!!

HOWEVER…According to Dept. of Ag. 2012

MOST POPULAR FOODS 1) Meat consumption at record HIGH reaching

195 pounds per person in America!! 57 pounds above average annual consumption in 1950s.

Now considered a “high risk” food because of the poor manufacturing standards.

2) Cheese consumption increased 287% between 1950 and 2000 from 7.7 lbs to 30 lbs. per person!!

½ from commercially manufactured and prepared foods.

MEDICAL/HEALTH CRISIS  According to the CDC, “Chronic diseases

are the Leading Causes of Death and Disability in the United States.”

—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—

They are also the most common, costly, and preventable of all health problems.

All are related or directly caused by poor food choices.

“So Lets Be The Change We Want To See In

the World”

OPTIMAL FOOD GROUPSBy

Deborah Ardolf, ND

DEFINITION OF OPTIMAL Immune supportive/building Help remove toxins Contain trace minerals Contain Essential amino acids Contain healthy fats (EFAs) Organic!!! Non-GMO!! Allowed to ripen on the vine/tree!!Creates/sustains a disease free mind

and body

OPTIMAL SUPER GROUPSMushroomsNutsCruciferous vegetablesAncient GrainsLegumesFruit

MUSHROOMS, ASIAN Immune modulators Anti-tumor Micronutrients Adaptogen Anti-biotic properties

o Reishi,o Coriolus versicolor,o Mitake,o Shitake, o Agaricus,o Cordycepso Ganoderma

Ganoderma Aka Reishi mushroom Grows on wood Only used for medicinal purposes Has a hard texture (like wood) and bitter taste Traditional chinese medicine – used to promote

health and longevity. Lowers cholesterol Reduces inflammation from allergies Combats cancer cell proliferation Immune boosting promoting T cell proliferation.

Shitake A symbol of longevity by Chinese Hearty texture with a rich, smoky flavor Immune supportive/modulating Cardiovascular disease by blocking adhesion

molecules and lowering cholesterol in some studies Cancer prevention: by clearing the body of cancer

cells High in iron, B vitamins, Vit D and the trace

minerals: Zinc, Selenium, copper, and manganese Check for “forest farmed” and organic on the label.

NUTS Immune buildingHigh fiberHigh EFAs Reduces appetiteHighest Vitamin ENerve protector“Eating nuts may

prolong your life” – New England Journal of Medicine

AlmondsContain… More fiber than any

other nut! Highest protein

content! (tied with pistachios at

6 gms/oz). 92% unsaturated fat Reduces appetite, so

promotes weight loss High in Mg, Ca, Fe, and

Vitamin B2

WalnutsReduce inflammationAlleviate painAlleviate constipationHigh Omega 3

contentPrevent blood clotsContains Antioxidants Improves brain health

CRUCIFEROUS VEGETABLES Cleanse the body of

toxins, purifying, and renewing the blood

Cancer protective Includes…Broccoli, brussel sprouts, cabbage, cauliflower, collard greens, Kale, bok choy, chinese cabbage, arugula, horseradish, wasabi, and watercress.

ANCIENT GRAINS Aka SUPER GRAINS Higher protein content Many Gluten free High antioxidant High fiber High mineral content

Mg, Zinc, Fe, Ph High B Vitamins (3) Anti-inflammatory Remove excesses –

sugar, fats, toxins

Spelt Ancient species of

wheat Contains gluten 17% higher protein and

nutrient content than wheat

Side note: Quinoa, Amaranth, buckwheat, corn are all gluten free

LEGUMES High protein content High fiber Anti-oxidant Rich source of

potassium, calcium, iron, and B vitamins.

Sprouted provides Vitamin C and enzymes.

Includes beans, peas, lentils, Adzuki, Anasazi, black eyed peas, and black soybeans.

FRUIT High Antioxidant High Vitamins,

minerals, enzymes, and Fiber

Must be vine/tree ripened

Excludes store bought fruit juice

So many to choose from…

Apples “An apple a day

keeps the Doctor away” TRUE?

Stimulates appetite Remedies indigestion Removes cholesterol Removes toxic

metals such as lead and mercury

Normalizes low blood sugar conditions

Avocado A natural source of

lecithin, a brain food. 80% monounsaturated

oil (Healthy fat) Contains copper

needed for healthy RBC’s

A nutritious protein source.

Remedy for ulcers, Great for beautiful skin

Papaya Aids digestion Breaks down

deposits on the teeth

Resolves mucus Strong vermicidal

action, capable of destroying most intestinal worms, including tapeworm

Anti-tumor

IN SUMMARY…Healthy foods are healthier than the SAD.To optimize foods, consume the freshest,

unadulterated fresh off the vine/tree/soil foods.

Everyone’s life, lifestyle and needs are different… therefore so are the foods they need to consume to stay or become healthy.

If you want to know which foods are right for you, seek out the medical advise of a naturopathic physician.

Deborah Ardolf, ND(808) 498-4018

Office in Kailua-Kona

Monday-FridaySaturday by appointment

REFERENCES Marz, Russell, ND “Medical Nutrition

from Marz,” 2nd Ed., 1999

McKinney, Neil, ND “Naturopathic Oncology” 2nd Ed., 2012

Pitchford, Paul, “Healing with Whole Foods; Asian Traditions and Modern Nutrtion,”,3rd Ed., 2002