Consider the power of the fork

Have you ever considered the power of your fork? What you choose to place on it can bring nourishment, energy and healing to your body or stoke the fire of inflammation associated with many preventable chronic illnesses. Despite the conflicting nutritional information presented in the media, experts do agree fruits and vegetables are extremely beneficial to our health.  

Real, whole, non-genetically engineered plant foods contain an abundant source of nutrients that support our cardiovascular, immune, endocrine, metabolic and neurological health. Vitamins, minerals, fiber, antioxidants and phytochemicals in plant foods provide a synergistic effect that may help prevent and even reverse diseases such as cancer, diabetes and heart disease

Kelly Hulsey, a Mountain Brook resident and owner of Hulsey Garden Design, is passionate about feeding her family well.

“While the task of incorporating more fruits and vegetables into our family’s daily diet can seem daunting to a mother of two children who love meat and simple carbohydrates, I view their nutrition as a long-term educational goal,” she said. “To keep the idea of a nutritious meal simple, I use the ‘colorful plate’ test and continue to expose them to a variety of fruits, vegetables and legumes.” 

Likewise, Cora Causey, also a Mountain Brook resident and instructor at UAB School of Education, uses gardening as an avenue for teaching children about the source of wholesome foods and an avenue to explore the variety of colors, textures and tastes found in plant foods.

Our food landscape has changed dramatically over the last 50 years with the increase of processed foods, factory farming and the introduction of genetically modified organisms (GMOs). Approximately 90 percent of the corn, soybeans, canola and sugar beets in the U.S. are grown from genetically engineered (GE) seeds and more than 70 percent of conventional processed foods in North America contain GMOs. Many experts believe GMOs pose serious health risks to allergy, immune and reproductive health, and they are banned in more than 60 countries. 

Locally, Whole Foods has set a 2018 deadline to indicate whether their products contain GMOs in their labeling. Amanda Klein, marketing team leader for the Mountain Brook store, recommends buying USDA organic foods, which do not allow genetically engineered seed and ingredients in growth and production. She also said the Non-GMO Project Verified seal signals that the product has passed a third-party verification program. 

Transitioning to a plant-strong diet may seem overwhelming at first, but don’t overthink it. Small changes are better than none at all. Focus on increasing and diversifying plant foods and begin to “crowd out” processed convenience food. Your health will reap the benefits. 

Amy Liscomb, RDN, LD, is a dietitian and yoga and Pilates instructor with a passion for educating on the benefits of plant-strong diets and mindful eating. A wife and mother of three, she makes a mean vegan cheese and can be reached at amycliscomb@gmail.com or 542-8687.

Amy’s healthy eating tips

1. Keep pantry staples such as quinoa, whole wheat pasta, lentils and legumes, seeds and nuts in your pantry.
2. Have a designated night for a pizza bar or taco bar and focus on fresh veggie toppings.
3. Keep fresh fruit and vegetables readily available and easily accessible. Keep them at eye level in the refrigerator, not always in the bottom drawer where your family is least likely to look.
4. Make friends with your slow cooker and create soups that can be enjoyed for several meals. 
5. Have family members research new recipes to try.
6. Set a goal for trying one new fruit or vegetable each week.
7. Aim to purchase foods with less than five ingredients listed on the package.
8. Stop, sit and savor. Do not let your taste buds be hijacked by food-like substances.