Just Like Your Mama Told You
A recent Internet blog discussed the importance of eating fruits and vegetables. Experts agree that a high consumption of fruits and vegetables is associated with a reduced risk of many chronic (ongoing) illnesses, including COPD. What’s more, a healthy diet that includes fish, fruit and dairy products is associated with improved lung function, less emphysema, and im- proved six-minute walk scores. Remember that you may be less short of breath when you eat four to six smaller meals than three large ones. Which foods should you concentrate on?
r•inBg on the brightly colored vegeta – bles like broccoli, carrots, tomatoes, leafy greens (if you are not on blood thinners), sweet potatoes and Brussels sprouts as they may play a role in protecting your health. What’s color got to do with it? Bright col- ored vegetables (and fruits too) are loaded with phytochemicals, nutrient-rich plant compounds that neutralize free radicals which can damage your cells and tissues and lead to chronic illness. For best results, try mixing them up in a refreshing summer salad.
r•aBnch out with brightly colored fruits, particularly those high in antioxidants like apples, berries, cherries and citrus fruits as they have been linked to a lowered risk of COPD. In fact, one study found that increasing your consumption of fruits by
100 grams (approximately one serving) a day lowered COPD risk by 24 percent. onD’t omit omega-3s as they may pro – tect the lungs from chronic inflammation thus shielding them from the harmful effects of Omega-3 fatty acids are found in fatty fish (tuna, salmon, herring, mackerel), cooking oils (canola, flaxseed,soybean), nuts (walnuts, butternuts), flax- seed and soybeans.
e•eKp it simple with soy found in foods like tofu and soy bean sprouts as studies have discovered that increasing soy con- sumption is associated with a decreased risk of COPD and breathlessness.
Fresh Corn and Tomato Salad
- 3 tablespoons white wine vinegar
- Kosher salt and freshly ground black pepper
- 1/4 cup extra-virgin olive oil
- 6 ears fresh corn
- 2 cups red or orange grape tomatoes, halved
- 8 oz. fresh mozzarella, in small cubes
- 1 bunch scallions (white and green), thinly sliced
- 1-1/2 cups fresh basil leaves
Whisk together the vinegar, 1 teaspoon salt and some pepper in a small bowl. Grad- ually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.
Shear off the corn kernels with a sharp knife over a bowl (you should have about 4 cups). Toss in the tomatoes, mozzarella and scallions. Pour the vinaigrette over the salad and toss to coat. Cover and let stand for at least 15 minutes and up to 2 hours. Before serving, tear the basil over the salad and stir.