08/05/08: You should eat these foods

  Akiia James

Every week I tell you about all of the things you shouldn't consume and why you should exercise.

Triathlon update
I ran 6 miles of rolling hills Saturday and swam Tuesday. The running course, which is a trail that goes around a golf course at Duke University, is intimidating. I wouldn't recommend it to beginner runners. However, you're welcome to walk it. My main trainer (at the gym), who used to be a Coast Guard, recommends I go to the pool, get in the deep end and practice holding my breath. He says that will help me with the breathing issues I have when swimming. My swimming coach co-signed on it and said that's a great idea. So, I'll add that to my to do list and let you know how it goes.

So, this week I'm going to recommend foods you should consume and suggest some exercises that are sure to help keep you in shape.

My philosophy on eating is very simple. Educate yourself about foods that are healthy and from that list of foods, eat what you like. I think there's a misunderstanding that to be healthy, you have to eat every healthy food.

That's just not true. Besides, who likes every healthy food? There are some fruits and vegetables I don't like. So, what's my solution? I don't eat those.

I choose foods based on season, origin and color.

For instance, we're presently in the summer season so I buy fruits and vegetables that are naturally in season during the summer months. That means I can get those foods from local farmers and the foods taste the best now because it's their natural season.

Some summer fruits and vegetables consist of yellow squash, zucchini, kale, okra, butter beans, field peas, tomatoes, soft fruits (i.e. peaches, plums, nectarines), berries (blackberries, raspberries, blueberries, strawberries) and melons. To be sure about what's in season, shop at your farmers market. Local farmers will have foods at the market they are currently harvesting.

Keep your eyes peeled for anything that is a dark, deep color. Vibrant, rich, colored fruits and veggies are the most nutritious. They include leafy greens, berries, broccoli, asparagus, sweet potatoes, beets and tomatoes just to name a few. The richer the color the better.

As far as meats, fish and poultry are concerned I prefer free-range with no antibiotics and local. Again, the farmers market is a great place to get meats from local farms, even if they are not organic. Most grocery stores now sell organic meats, but you have to read the labels and look for certified organic.

Don't be fooled by all natural labels. I'm not even sure what "all natural" means, but it's commonly placed on different types of foods, including meats.

Finally, there's fish and seafood -- that can be difficult. I recommend knowing where your seafood comes from. I prefer fish raised in the wild and I always try to eat seafood from N.C.'s coast. That way I know it's fairly fresh since the coast is only a few hours from Raleigh. Make sure your fish monger is reputable. And yes you guessed it, the farmers market is also a great place to score quality seafood and fish.

Check this list out. It's called the World's Healthiest Foods. I say compile your list after reading this list and go crazy! The foods on the list are so good for you.

Now on to the exercise. This is easier than you think. If I had to choose a set of exercises everyday or wanted to recommend some to my trainer to incorporate into my routine, they would include jump roping, squatting, push-ups, pull-ups, crunches/sit-ups. Ironically, my trainer already has me well acquainted with all of those exercises.

In fact, my trainer re-introduced me to jump roping and man is it a workout! He has us jump rope in between exercises. It's a great warm-up and it helps keep the heart rate up, which is helpful with building endurance and burning calories.

Next week
Reader's choice. I'll discuss whatever you'd like me to discuss. E-mail me your ideas.

I love getting your questions and comments! You can contact me atakiia.james@abc11mail.com.

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