Happy New Year to you!
If you are like many in the week between Christmas (holiday turkey leftovers anyone?) and New Year’s Day (black coffee please…), there’s at least a little part of your mind on the idea of being healthier or better in the new year. So let me make it easy for you, short and sweet. Get to know the “Three F’s,” and you will be on your way. These are three quick things that will immediately improve your health.
Fiber. Yes, I am saying it again. (For a deeper dive, check the late November column in this publication). Here is the simple step: increase fiber in your diet each day by enjoying whole grains, fresh vegetables, fruits and legumes. Eat as seasonally as possible and explore high fiber choices like blackberries or raspberries (contain twice as much fiber as blueberries and strawberries), some good greens like collards, or some delicious peas and beans.
Why fiber? Science is clear that fiber decreases the risk of cancer, diabetes and heart attacks. The more the better. Be careful that your fiber is not mixed with large amounts of sugar (breakfast cereals are often guilty of this). On average, we Americans consume only 15 grams of fiber a day, one-tenth the amount typical in other cultures with lower incidence of chronic disease. I advise that you increase your daily fiber intake gradually to allow your system to get used to it.
Flax Seeds. Flax seeds are the single best source of omega three oils outside of eating fish. They decrease risk of breast and prostate cancer and have an anti-inflammatory effect. And they are naturally high in fiber (two F’s for the price of one). If you are not in the habit of eating flax seeds, here are a couple of tips: keep your flax seed refrigerated, as they can go bad easily when exposed to heat and air; buy whole seeds, and grind your seeds as needed daily before sprinkling them on your oatmeal, in your smoothie, or on your salad or soup. Recommended serving is 1-2 tablespoons per day.
Fats. Are you surprised? “Low fat” is still on food labels to make us think it is healthy, since the 1980s when fats became the villain. But healthy fats are a foundation of an anti-inflammatory diet. Let’s make it practical so you can choose healthy versus unhealthy fats. Enjoy twice weekly servings of some cold water fish (think Alaskan salmon, sardines, tuna, rainbow trout), avocados, nuts (a little every day) and extra virgin olive oil. Most Americans are consuming way too much saturated fat (think red meat mostly, and dairy fat) increasing their chances of cardiovascular disease and other inflammatory diseases. When choosing a cooking oil for sauté or stir-fries use EVOO or organic canola oil instead of other vegetable oils. Never reuse oils, and if the oil smokes in the pan, throw it out and start over.
These three Fs, fiber, flax and fats are a simple way you can ace your New Year resolutions. Now that you know, take action. The pantry and the grocery store are where the action is. Your life is worth the effort of these small, simple changes, so write it down, make a plan to buy these items and then integrate them into your week.
To your health,
Robert Pendergrast, MD, MPH
