1. Unit 4 Assignment Angela Keller Kaplan University HW 499
Eat Yourself Healthy
Unit 4 Assignment
Angela Keller
Kaplan University
HW 499

2. Introduction
Healing the body with food has been done for many years and has been an integral part of many cultures. Nutrition has been found to play a critical role in the prevention of chronic disease (Ramalingum, N., & Mahomoodally, M. , 2014).
Utilizing healthy, affordable and easily accessible foods to heal the body and promote better health is attainable.
The concept of promoting a diet of “functional food” to increase nutritional science and as a means of preventive medicine is gaining ground (Ramalingum, N., & Mahomoodally, M. , 2014).
Science is still emerging as to the effectiveness of using foods to heal. Careful consideration must be taken if you are currently using any medications or herbs to ensure there is no interaction that could be unsafe (Ramalingum, N., & Mahomoodally, M. , 2014).
We will discuss some easily accessible grocery store buys that can assist you in living a healthy life .

3. GINGER
-Ginger has long been known as a medicinal food and has been used in Indian, Asian and Arabic traditions for its healing properties (Smith, M., 2014).
The compounds in ginger that make it such a potent medicinal food are anti-inflammatory compounds known as gingerols which inhibit the body’s production of inflammatory molecules (Smith, M., 2014).
Common ailments that are treated with ginger include nausea, arthritis, colic, bloating, motion sickness, morning sickness, colds, muscle pain and aids in digestion (Smith, M., 2014).
In ayurvedic medicine, ginger is thought to warm the body which in turn breaks down excess toxins in the organs, increases sweating which can detoxify the body of colds and flu and can guard the body against viruses (Smith, M., 2014).
There are endless ways to get more ginger into your diet. Ginger tea is a quick and easy way to drink something delicious. Adding ginger to
healthy stir-fry's will punch up the flavor. Ginger can also
be added to soups or salad dressings. The best way to use
this root is to peel it and then chop, grate, mince or julienne.
Look for ginger root that is firm, smooth and free from mold
(Smith, M., 2014).
Mention ways to peel ginger (vegetable peeler, back of spoon). Also mention that ginger can be frozen to keep it fresh. Ask if anyone has tried ginger tea and then if anyone is interested, explain how to prepare the tea: Boil water and add one inch peeled piece of ginger root, simmer for 5 minutes, remove ginger and add honey and lemon if needed (Smith, M., 2014).

4. GARLIC
Garlic can be thought of as a medicinal food and the benefits of garlic have been used for thousands of years(Smith, M, 2014).
It has been used as a remedy for intestinal disorders, bloating, worms, respiratory infections, wounds, skin diseases and aging (Smith, M., 2014).
Best if used fresh, the properties in garlic that make it medicinal are anti-inflammatory, antibacterial, antiviral and antifungal properties which are thought to derive from it’s sulfur compounds (Smith, M., 2014).
Fresh garlic that is plump and either crushed or chopped will produce an enzyme process that converts the phytonutrient allin into allicin. This compound helps garlic deliver its powerful medicinal punch (Smith, M., 2014)
The easiest and tastiest ways to get more garlic into your diet is chop or crush it, add it raw to your favorite dish or add it at the end of cooking to get the most health benefits. Raw garlic can be the most beneficial.
Easy ways to add this are making fresh hummus or
adding chopped garlic to fresh tomatoes for a tasty salsa
(Smith, M., 2014)
Also ask any attendees to the lecture their favorite ways to prepare garlic raw or slightly cooked. Encourage conversation and exchange of preparation.

5. YOGURT
-Yogurt has been consumed for decades because of its smooth taste and protein content. It also packs a nutritional punch with the addition of “healthy bacteria”. This healthy bacteria is known as lactobacillus acidophilus (Tong, B., 2015).
-Health benefits of ingesting probiotics is being promoted by the American Gastroenterological Association, and includes promoting digestive health by treating digestive diseases like irritable bowel syndrome, inflammatory bowel disease and infectious diarrhea (Tong, B., 2015)
-It is important to be a savvy consumer thought when purchasing yogurt to consume. If you want to consume enough probiotics, it is important to read the labels. Research any claims made by companies if you have questions about the honesty of labeling (Tong, B., 2015).
-Yogurt can be used in a variety of ways and can be eaten
plain, mixed with fruits, mixed into dishes or even mixed
into smoothies.
Be careful to look at the labels when shopping. Some yogurts can have more sugar than candy. If you are interested in ingesting yogurt for its intestinal benefits, then choosing the correct product while being mindful of added ingredients may be in your best interest.

6. BITTER MELON
-Bitter Melon is grown in tropical areas of Asia and is available worldwide. It has been used extensively in fold medicine as a remedy against diabetes. In India it is used for a wide variety of illnesses and disease to include gout, fever, rheumatism, constipation and eczema (Ramalingum, N., & Mahomoodally, M. , 2014).
-One of the active compounds found in this melon is polypeptide-p, which has been found to help control insulin levels (Ramalingum, N., & Mahomoodally, M. , 2014).
-To get the benefits of this melon, there are a few different methods for consumption to include juicing, stir frying or making a decoction by adding bitter melon leaves to 2 cups of water (Ramalingum, N., & Mahomoodally, M. , 2014).
Bitter melon can be bitter and is an acquired taste. From personal experience, it can be a tasty addition to stir frys. Cut in half, and then remove the white pith found to line the inside of the bitter melon. Then cut into half moons and sauté with your favorite vegetable. Has anyone every tried this vegetable? What have your experiences been cooking with it?

7. GREEN TEA
-Green tea has been consumed by the Japanese and Chinese cultures for it’s medicinal properties that help promote health (Balsaraf, S.,& Chole, R. , 2015).
-The active ingredients in green tea are polyphenols and the phytochemical EGCG or epigallacatechin gallate which are thought to have antibacterial, antifungal, anticancerous and anti-cavity properties as well as contribute to weight loss. All of these claims have not bee n scientifically studied (Balsaraf, S.,& Chole, R. , 2015).
-Studies are being conducted to determine the benefits of green tea on dental health as well and it has been found to inhibit tooth decay . Other studies found green tea to be beneficial because of it’s anti-inflammatory and antioxidant potential (Balsaraf, S.,& Chole, R. , 2015).
-Enjoy green tea by the cup either hot or iced.
As with any new food item introduced to the diet, check with your doctor if you plan on introducing this into your diet. There are many great varieties of green tea available. Does anyone have a favorite way to drink or prepare this type of tea?

8. FISH
-Fish can be a very beneficial addition to your diet because of its components of long-chain omega-3 fatty acids, vitamin D and seleneium. Fish is also high in protein and low in saturated fat (Fish: Friend or Foe, 2016).
-Studies have shown that either eating fish or taking fish oil can be beneficial for heart health and can reduce the risk of dying from heart disease by 36 percent (Fish: Friend or Foe, 2016).
-The benefits of omega-3 fats can protect the heart against cardiac rhythm disturbances, lower blood pressure and heart rate, lower triglycerides and may lower inflammation (Fish: Friend or Foe, 2016).
-To get the most benefits from fish, consume 12
ounces of a variety of fish and shellfish that are
lower in mercury every week. If you aren’t a fan
of fish, the health benefits of omega-3s can also
be found in flax seeds and
walnuts (Fish: Friend or Foe, 2016).
It is important to note that there has been concern over the consumption of fish and pollutants like mercury. Mercury levels can vary with different types of fish. The health benefits thought of consuming fish far outweigh the concern of mercury, according to the Journal of the American Medical Association (Fish: Friend or Foe, 2016).

9. CONCLUSION
Eating and eating healthy can go hand in hand. There are numerous health benefits from eating delicious foods that are easy to find and affordable.
The list presented here is a great start to learn more about what you can do to improve your health. It touches on some great benefits and is not all inclusive. There are many areas that are still being studied to determine if the benefits can be proven scientifically.
Enjoy life, enjoy good food and take your health into your own hands by introducing these foods into your diet today.

10. References
Ramalingum, N., & Mahomoodally, M. F. (2014). The Therapeutic Potential of Medicinal Foods. Advances In Pharmacological Sciences, doi: /2014/
Smith, M. D. (2014). medicinal foods: garlic and ginger. Better Nutrition, 76(10),
Tong, P. (2015). Probiotics, the 'other' bacteria, deliver health benefits to yogurt. Dairy Foods, (5). 32.
Balsaraf, S., & Chole, R. (2015). Green tea: Its potential health implications and other benefits. International Journal Of Nutrition, Pharmacology, Neurological Diseases, 5(2), doi: /
16 Oct Fish: Friend or Foe? n.d. Retrieved from