Remember The Rainbow For Good Nutrition

By Jan Howard

A local nutritionist advises that the color spectrum should be considered when shopping for groceries and planning meals to get the most nutrients from food.

Judith Dreyer, a nutritional consultant and herbalist, presented “Eating the Rainbow of Nutrients” for the May 16 Lunch and Learn program sponsored by Ashlar of Newtown at Lockwood Lodge.

Ms Dreyer is the founder of Nutrition and Holistic Services, a nutrition counseling practice. She also works as a nutritional consultant for a Newtown medical practice with an integrative approach to health care. She has a master’s degree in nutrition from the University of Bridgeport, and a bachelor’s of arts degree in nursing from the University of Connecticut.

Ms Dreyer stressed a holistic and prevention focus in regard to eating well.

“Certain things happen to the body in the aging process,” she said. “The cells run out of gas and degenerative disease begins. Food is not clean and pure, lifestyle is hectic, and there are toxins our bodies have to deal with.”

She said there have been “tremendous increases” in degenerative diseases. For foundational health, nutrients are important. “You must eat healthy foods to keep a balance,” she said.

Because food products have longer shelf lives now through preservatives, important nutrients are removed.

“The rainbow is an easy way to shop and for meal planning,” Ms Dreyer said. “Think of a rainbow for a variety of nutrients.”

Some of the foods in the rainbow of colors she recommends are tomatoes, carrots, spinach, kale, broccoli, cauliflower, chives, garlic, onions, scallions, red potatoes, radishes, beets, berries and grape seed.

Red tomatoes contain lycopene, which has an antioxidant effect on the prostate, lung and stomach. “Lycopene helps cells go through a natural death so they can rejuvenate instead of splitting,” she said. “In cancer, cells divide. Antioxidants can fix the glitch.”

The darker the color of yellow vegetables, the more beta-carotene they contain. Dark green vegetables, such as spinach and kale, contain antioxidants that are good for the eyes, she said.

 Ms Dreyer said these are necessary nutrients, particularly for post-menopausal women who are more at risk for macular degeneration, an eye disorder that can lead to blindness.

Sweet potatoes have more iron, fiber, and trace minerals than a white potato, she said.

Light green to white vegetables, such as broccoli and cauliflower, are high in soluble fiber and can help fight high cholesterol. “They scrub the intestine so the intestinal wall is able to digest food,” she explained.

Chives, garlic, onions and scallions help fight off bacteria, Ms Dreyer said, while blueberries top the list of berries for nutritional benefits. Bilberries, the British equivalent of blueberries, are used in eye formulas to improve night vision. Bilberry juice and currants are high in vitamin C.

“The food pyramid changed in the last 50 years,” she noted. “It was created by the dairy and meat industries. Too much dairy and red meat is implicated in heart disease.”

Ms Dreyer said whole wheat should be the grain of choice. Processed carbohydrates, such as white flour, white sugar, cakes, cookies and donuts should be avoided.

“You’re better off with fruits, vegetables and whole grains. The meat portion should be as big as a deck of cards,” she said.

Ms Dreyer suggested buying organic foods, such as organic potatoes, if possible because no chemicals are used. She said to make sure the foods are certified because natural does not mean organic.

Also important for a good foundation for health is a good night’s sleep to allow the body to rejuvenate. Also, she noted, “Are we happy? We should feel good about ourselves. We should be feeling good and healthy.”

Toxins build up in the body, causing a decrease in energy, she said, so it is important for elimination to be regular every day. Good digestion is necessary to absorb nutrients. Digestion slows down as part of the aging process.

“Muscles lose tone, and the intestine is a muscle. Food can sit there and cause inflammation, which causes diverticulitis,” she told the group. “Fruits and vegetables can help.”

Eat quietly, she said. “Any emotion, anger or anxiety, will change the pH of the stomach juices as much as too much coffee or soda. It makes it harder for the body to do the work it has to do.”

Chew slowly because protein and fat have to be absorbed, she said. Don’t go to bed on a full stomach. If you read while eating, it can cause indigestion because your brain is distracted, she said.

 “Do breathing techniques before you eat,” Ms Dreyer advised.

Oxygen, water, and exercise are also basics to good health.

“Oxygen is important to us. It’s very rejuvenating.” Many office buildings have air conditioning, she noted, but it’s dead air. “The breath of life keeps us healthy. Take deep breaths before getting out of bed. Doing it at night helps get rid of stress.”

“Water is incredibly important, not coffee, to flush out the toxins,” Ms Dreyer said.

“Get out in the fresh air, drink water, and exercise,” she advised.

Quiet time and a time for socialization are also important to general health, she said. Meditation and yoga help in subtle ways. If a person does yoga posture every day for one week, he or she will reap the benefits for two weeks.

“Encourage thinking about relaxation and digestion,” she said. “It’s part of feeling good about ourselves. Put yourself first, then you have something left over for others.””

Ms Dreyer’s program was part of a series of free seminars for mature adults about living and aging well. To learn about upcoming programs, contact Hilda DeLucia at 364-3127.