Healthy Inside-Out Easter Eggs

Inside-Out Easter Eggs

These deviled eggs put the color inside the egg, not outside, with the addition of beets to a classically creamy yolk filling. Look for precooked, peeled beets in the produce section.

 

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Ingredients:

8 large eggs

1 medium beet, cooked, peeled and quartered

1/4 cup mayonnaise

2 tsp Dijon mustard

1/2 tsp fine sea salt

1/4 tsp ground black pepper

3 TBS chopped fresh chives

16 very small fresh mint leaves or 2 tsp thinly sliced fresh mint leaves

Method

Place eggs in a large saucepan and cover by a few inches with water. Cover and place over medium-high heat and bring to a boil. Remove from heat and allow to sit, covered, 10 minutes. Drain, cool and peel eggs.

Halve eggs lengthwise. Scoop out yolks and place them in a food processor along with beet, mayonnaise, mustard, salt and pepper. Process until smooth, stopping frequently to scrape down sides of the bowl. Add chives and pulse until combined. Pipe or spoon the yolk mixture into the egg whites and place them on a plat-ter. Top each with a whole mint leaf or a sprinkling of sliced mint leaves.

Source: http://www.wholefoodsmarket.com/recipes

Provided by Rebecca McGonigle of the Valley Schools Employee Benefits Trust (VSEBT) from the April Wellstyles Monthly Newsletter.

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8 Foods You Should Eat Daily for Optimum Health

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Our tech nerdie, aka Kelly’s husband, is useful beyond words. In addition to keeping us online and in business by keeping up with all of our technical work, he also scans the web for articles that would be of interest to us. This is one of the articles he sent me last month which I think every Beauty Snob should read! I eat most of the items on the list but am now more diligent about all of it. I believe in eating only fresh foods (I do not even own a can opener and am planning to rid of my microwave!) and have raised my soon to be three year old son to love spinach and broccoli. With so many of our friends diagnosed with cancer I feel like the least we can do is control what we put in our bodies. Being youthful and beautiful is just a small perk to the health benefits you’ll receive.

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1. Spinach – It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

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2. Yogurt – Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium– and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—ordessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

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3. Tomatoes – There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

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4. Carrots – Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

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5. Blueberries – Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

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6. Black Beans – All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.

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7. Walnuts – Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

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8. Oats – The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart diseaseYes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

– See more at: http://www.healthcare4me.net/8-foods-you-should-eat-daily-for-optimum-health/#sthash.8c3FCaxK.dpuf

Blueberries, Grapes and Apples Linked to Lower Risk of Diabetes

Blueberries, Grapes and Apples Linked to Lower Risk of Diabetes

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A large cohort study involving researchers from the U.S., U.K. and Singapore, which focused on individual fruit consumption and risk of diabetes, reveals that certain fruits—but not juices—may reduce the risk of type 2 diabetes in adults. The study pulled data from three studies: the Nurses’ Health Study )NHS 1984-2008), the Nurses’ Health Study II (NHS II 1991-2009) and the Health Professionals Follow-Up Study (HPFS 1986-2008).

In total, there were 187,382 participants, both men and women, who took part in the study, and participants who had diabetes, cardiovascular disease or cancer at the start were not included. The researchers used food frequency questionnaires every 4 years in order to analyze the participants’ diet, and ten fruits were used in the study: grapes or raisins; peaches, plums or apricots; prunes; bananas; cantaloupe; apples or pears; oranges; grapefruit; strawberries; blueberries. Additionally, fruit juice, such as apple, orange and grapefruit juice, was included.

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Over the course of the study, 6.5% of the participants developed diabetes, but the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7%. However, the results also showed that the greater amount of fruit juice an individual drank, the more their risk for type 2 diabetes increased.

In general, substituting fruit juice with whole fruits decreased this risk, but strawberries and cantaloupe were the exception to this finding. The researchers write in the study, “Individual fruits might not be equally associated with risk of type 2 diabetes in that fruits have highly variable contents of fiber, antioxidants, other nutrients, and phytochemicals that jointly may influence the risk.”

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They add that their results support current recommendations to eat more and a diverse range of whole fruits in order to prevent diabetes. Medical News Today recently reported that eating fruits, such as apples, pears and bananas, could cut your risk of abdominal aortic aneurysm.

Provided by Rebecca McGonigle, Wellstyles Newsletter, October 2013, Valley Schools Employee Benefits Trust (VSEBT).

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Eating Berries Benefits the Brain

Berries Benefit Brain By Clearing Toxic Protein Accumulation, Animal Study Finds

Posted: 04/27/2013 9:56 am EDT  |  Updated: 04/29/2013 10:51 am EDT

Berries Brain

Berries could play an important role in clearing the accumulation of toxic proteins in the brain, according to a new study in mice.

The research, presented at the Experimental Biology 2013 meeting, showed that the brains of rats that consumed berries for two months were better protected against radiation, which is meant to induce accelerated aging in the mice.

Specifically, researchers found that the berry consumption was linked with increased autophagy, which is the natural process the brain undergoes to clear out accumulation of toxic proteins. They noted that phytonutrients — plant chemicals — in berries may be responsible for this effect; berries are known to be high in anthocyanins.

Researchers said that the findings could be especially meaningful if they also apply to humans, since diseases like Parkinson’s and Alzheimer’s disease involve accumulation of toxic proteins. The next step is a study, currently being conducted, on humans ages 60 to 75 to see if berries’ have the same sort of effect.

Even though the findings have yet to be published in a peer-reviewed journal — and thus should be considered preliminary — a past study from Harvard researchers showed that eating berries regularly could help slow cognitive decline in older people, HuffPost’s Catherine Pearson reported.

20 Super Foods You Need to Build Muscle & Lose Fat

20 Super Foods You Need to Build Muscle & Lose Fat

Jun 18th, 2008 by Mehdi |

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

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Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Read thisthisthis & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.

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7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re askinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat othercruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

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14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.

Foods to Eat

 Foods to Eat

 

AUGUST 27, 2011 |  BY   |  HEALTH AND FITNESS  |

Acai 

This dark Brazilian superberry is found to have one of the highest antioxidant levels of any fruit in the world.   Dark colored berries have been known for their health benefits because of their Anthocynins (Vascular pigments) which give the acai its color.  These belong to a group of molecules called flavonoids.  Well, twelve additional flavonoids were found according to the Portuguese book “Açaí: Preparo, Composição e Melhoramento de Conservação” (Schauss et al. 2006a).  It also contains a rich amount of phytosterol which may reduce blood cholesterol.  In a 2006 University of Florida study, the Acai berry destroyed cultured human cancer cells.  Acai is increasing in popularity and can now be found in smoothies, juices, and other products.  But in order to get the most from the berry, it is best to buy a product that has been freeze-dried and prepared naturally.

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Pomegranate

Another high antioxidant superfruit, the pomegranate, makes many guest appearances in Greek mythology.  It contains high amounts of vitamin B5, and potassium.  It also contains punicalagians which scavenge free-radicals.  The pomegranate seed juice has been shown to reduce the risk of heart disease, the seed oil was effective in the proliferation of breast cancer cells in vitro, and may slow the development of prostate and colon cancer.  Drinking 8oz of 100% pure pomegranate juice a day is the most effective way to gain the benefits from the fruit.

Spinach
This veggie has a reputation of being a good source of iron.  But in 1937, it was found that the iron levels were high for a vegetable but significantly lower than once thought.  Popeye the Sailor’s favorite food is still high in vitamins K (which maintains bone health), A, C and magnesium.  It is also a good source of several antioxidants.  Spinach may also be good for your brain.  Some studies show that it may protect the brain from oxidative stress and may reduce the effects of age related brain decline.

Broccoli
As a part of the cabbage family, broccoli has many potent cancer fighting nutrients.  This mighty green veggie is usually boiled or steamed and possesses high amounts of selenium, vitamin C and soluble fiber.  Studies have found that boiling broccoli for more than 10 minutes may strip it of nutrients.  However, the same studies found that steaming, microwaving, and stir-frying will not rob the plant of its cancer fighting compounds.

Salmon
This trout with a keen since of smell may make you smarter.  DHA and EPA are important for brain function and salmon is a good source of both.  The salmon is also a good source of Omega-3 fatty acids and vitamin D.  It can also increase blood levels and heart rate which promotes cardiovascular health.  Norwegian researchers found that Omega-3 is better absorbed by eating salmon as opposed to Cod Liver Oil supplements.

Carrots
This root plant is widely used in juices and soups.  It is a monster in the ‘vitamin A league’ packing an amazing 686% of the daily recommended value for 1 cup (122grams) of carrots.  The carotenoids found in foods like carrots have been shown to lower blood sugar and promote colon health.

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Blueberries
Another fruit that can lower your risk of cancer and heart disease is the blueberry.  Along with being high in vitamin C and potassium, blueberries are anti-inflammatory.  Studies have also found that eating wild blueberries may slow down the effects of aging.

Bananas
This tropical fruit that grows in hanging bunches, is grown in over 107 countries.  Bananas are packed with vitamins and minerals but because of its remarkable potassium content, doctors recommend it for patients with high blood pressure or low potassium.  Another member of the banana family, the plantain, has a slightly higher vitamin and mineral content when cooked but is equal in fiber and protein.

Cantaloupes
This powerfully nutritious fruit named after a village in Italy has immense health benefits.  Cantaloupes have 112% the daily recommended vitamin C and 103% recommended vitamin A.  This extremely high amount of vitamin A is great for your vision health.  The combination of B complexes also makes it a good energy source.

Garlic
A member of the onion family, garlic is grown year round and has been used throughout history for culinary and medicinal purposes.  Commonly known for warding off vampires in European folklore, this root crop packs a punch against some serious conditions.  It has been well documented that the compounds of garlic have boost hydrogen sulfide to relax the arteries.  It can also help prevent strokes, heart attacks, and limit cancer growth according to a 2007 University of Alabama study.  Garlic is now found in supplement forms but researchers are finding great benefits of aged and fresh garlic as opposed to processed.

Wheat germ
The germ in wheat germ has nothing to do with bacteria but with the germination.  It is one of the most nutritious foods you can get your hands on and has more vitamins and minerals per ounce than any other fruit or vegetable on the planet.  With over 23 nutrients, the benefits of consuming wheat germ in some form seem endless.  It is also commonly used by athletes and bodybuilders for its muscle growing potential.  The many people who feel as though they are obtaining the benefits of this food by eating bread are mistaken.  Flour that has had the germ removed is commonly used to make white and most wheat breads.  It is most likely better to buy wheat germ and add it to pancakes, cereal, muffins, and other foods.

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Tea
This herb which is drunk after steeping in hot water, is the second most commonly drunk beverage in the world.  Tea has been used in Asia and India for thousands of years and is now being highly marketed in the western world.  Green and black teas are well known for their high antioxidants.  Tea has been known to normalize blood pressure and help prevent cardiovascular disease and diabetes by lowering blood-glucose activity.  It also has anti-carcinogenic, anti-mutagenic and anti-tumor properties.  If that isn’t enough for you, early lab test show that green tea may beneficial against bone inflammation related to arthritis and cartilage breakdown.

Leafy Dark Greens (Kale, Collard etc.)
When you take a bite out of that burger you might be thinking that you are getting your daily greens from the lettuce between those buns.  Actually, lettuce is only as nutritious as drinking a glass of water.  To get the most out of your greens you should partake in some or the darker members of the Brassica family.  Collard greens and kale are both high in calcium and beta-carotene. The  3,3′-Diindolylmethane found in these veggies has been found to modulate the innate immune response system in the body. They also contain Sulforaphane that prompts the liver to produce enzymes that help detoxifies cancer causing chemicals.

Beans and other Legumes
This family includes peas, lentils, soy nut, chickpeas, and lima beans.  Although many tend to avoid or neglect eating legumes, studies show that eating four or more servings a week can make a difference in your health.  A Nurse’s Health Study in 2006 showed that eating four or more serving per week as opposed to less than one lowered the chance of heart disease by 22 percent.

Beets
This hard skinned root vegetable has a sweet taste and has also been used in the past for making certain types of medicine.  Beets are rich in folate and B vitamins which are essential for tissue growth.  It is recommended that women who are pregnant consume high amounts of folate for the spine development of the infant.  The blood pressure reducing power of beet juice is unbelievable!  The American Heart Association journal Hypertension showed a reduction in high blood pressure of volunteers in just 1 hr after drinking 500mls of beet juice!  The reduction was more pronounced as time went on and lasted up to 24 hrs.

Onions
One of the oldest vegetables know to man, onions have been used in a variety of ways through the ages.  Along with garlic, onions have a side effect of halitosis (bad breath) but the advantage of eating it outweighs that derivative (at least for you).  In research that used data from Italian and Swiss cancer, studies showed the cancer preventing possibilities of onions.  The study found that those who consumed more onions per week protected against 7 different types of cancer. Onions also have been shown to have anti-inflammatory and anti-bacterial activity as well as lowering blood sugar.

Cranberries 
This vine fruit has been a staple in American and Canadian Thanksgiving for hundreds of years.  Now researchers are studying the health benefits of the little vine berry and finding that it may deserve to be called a superfruit.  Cranberries are excellent for digestive health and are high in antioxidants like its dark berry brothers. But there may be another unexpected advantage of cranberries.  It contains a chemical compound that can inhibit and even reverse plaque which can lead to tooth decay.  It’s harder now to find 100% cranberry juice. Most are a part of a cocktail because of cranberries’ tart taste.  Most supermarket brands stock cranberry mixed with apple, pineapple, grape, and other juices.

Oranges
Sometimes known as the Chinese apple, oranges originated from Southeast Asia.  It is well renowned for its very high vitamin C content.  Oranges also contain high dietary fiber and folate.  Many people believe that taking vitamin C supplements or drinking sugared drinks fortified with vitamin C has the same health benefits as drinking orange juice.  A recent Italian study proves otherwise.  Subjects were give three drinks to consume.  Blood-orange juice, fortified vitamin C water, and sugar water.  Then blood samples were taken and exposed to hydrogen peroxide.  The subjects who drank the orange juice showed 18% less damage to DNA after 3 hours.  Those who drank the fortified drink and sugar water showed no protection against DNA damage.

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Avocado
This fruit with a smooth and creamy flesh is grown widely throughout Central and South America.  Avocados have higher fiber content than any other fruit and are packed with 60% more potassium than bananas.  Avocados also help lower cholesterol and have been known to lower low-density lipoprotein (bad cholesterol) and raise high-density lipoprotein (good cholesterol).   You really need to get your hands on this fruit.  Try spreading it over bread, bagels, and crackers instead of butter and cream cheese.

Artichokes
Studies are being conducted to find out more about this Mediterranean perennial thistle.  We know about its phytonutrients which can lower cholesterol as a part of a healthy diet.  There have also been discoveries about the antioxidant contained in this food.  Artichoke extract may have a protective effect on liver cells and may reduce symptoms of irritable bowel syndrome

29 Healthy Foods

29 Healthiest Foods on the Planet

29 Health Foods

The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.

Fruits

Fresh Fruit Variety01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

Vegetables

Vegetables11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon againstbreast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Whole Grain Foods

Grains, Beans, Dairy and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt
The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!

Seafood

Seafood27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes