Eating to Arm Your Body, Chef Frank Turner

According to the American Dietetic Association, the role of healthy eating in disease prevention may still be a “mixed message” but what is clear is that getting the right nutrients keeps you body strong, helping you fight off illness and disease.

Arming your self with plenty of whole grains, fruits, vegetables, beans and seeds pulls in plenty of phytochemicals, which seem to help prevent several forms of cancer and heart disease.

Choosing healthier fats like olive and canola oils, nuts and nut butters, along with fatty fish also seems to arm the body for health.

Grilled Shiitake & Asparagus Salad

For the Dressing
½ cup Fresh Lemon Juice - Vitamin C
½ cup Fresh Orange Juice - Vitamin C
2 Tlb Low Sodium Soy Sauce
4 Tlb Extra Virgin olive Oil - Vitamin E
1 Tlb Dijon Mustard

Method
Mix all ingredients thoroughly
Yield 1 cup dressing

For the Salad
1 oz. (stem removed) Shiitake Mushrooms - Selenium, Photochemical, Vitamin C, Lentinan
1 oz. Asparagus - Glutathione, Vitamin C
1 oz Heart of Palm
½ oz. Arugula - Lutein, beta-carotene, Vitamin C
2 Tlb. Marcona Almonds - Vitamin C, Selenium, Vitamin E
½ oz. Manchego cheese - Vitamin A
2 Tlb. Low Sodium Citrus Vinaigrette (above dressing)

Method
Lightly brush Asparagus, Shiitakes and Hearts of palm and grill for 1 to 2 minuets
Toss with all remaining ingredients while still very hot to allow for a little wilting of the arugula and serve
 
Yield serves one

Antioxidants are substances that protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants neutralize free radicals. Exposure to various environmental factors including tobacco smoke and radiation can lead to free radical formation. Antioxidants are often described as “mopping up” Free radicals. Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains, and some meats, poultry, and fish. Glutathione found in Asparagus is one of the most potent anti-carcinogens and antioxidants found in the body. The list below describes food sources of common antioxidants.



□ Beta-carotene: Sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mango, collard greens, spinach, and kale

□ Lutein: leafy vegetables such as collard greens, spinach and kale

□ Lycopene: tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges

□ Selenium is a mineral, not a antioxidant. However, it is a component of antioxidant enzymes. Rice and wheat are the major dietary sources of selenium in most countries.

□ Vitamin A: Liver, sweet potatoes, carrots, milk, egg yolks, and cheese

□ Vitamin C: most fruits and vegetables and is also found in cereals, beef, poultry, and fish.

□ Vitamin E: almonds, in many oils including wheat germ, safflower, and soybean oil, and is also found in mangos, nuts, broccoli, and other foods