Celery

Celery is quite the versatile vegetable - it can be eaten alone, slathered with peanut butter and raisins, tossed in cold fruit and/or vegetable salads or thrown into hot soups and stir-fries. It has an interesting flavor and texture which seems to cause people to either love it or hate it but has been used for years and years first as medicine then later as food.

Celery is a good dieters snack as seems to burn more calories to chew it than it provides!! And also (what I bet many people don't know) it actually has some good solid nutrients in it. 2 large stalks of celery while only providing 20 calories also provide:

2g (8%) fiber - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
46% Vitamin K - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
12% vitamin A - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
12% Folate - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
10% Potassium - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
6% Manganese - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
6% vitamin C - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
  
Research has shown that celery contains blood pressure reducing properties due to the active compound Pthalide in celery. Pthalides relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. Pthalides also reduce stress hormones which can cause blood vessels to constrict. Celery also is a very good source of potassium which has also been associated with reduced blood pressure.

Celery has also shown to act as a diuretic due to its high potassium and sodium content and also has been shown to have cholesterol-lowering benefits.

So now you know, celery is more than just a calorie-free dieter's food. It adds crunch and flavor to many dishes as well as a bunch of healthy nutrients to your body. Enjoy!

Shrimp

Like eggs, shrimp has gotten a bad wrap due to its cholesterol content. Contrary to past beliefs, eating shrimp does not significantly increase your LDL cholesterol levels but has been shown to increase your HDL (good) cholesterol levels. It is a very low fat food containing only 1g per 3oz. serving which is mostly polyunsaturated, containing moderate amounts of omega-3 fatty acids - which we all should know by now is a very good thing!

Shrimp is a very convenient food that can be eating just about any way and tossed into just about any dish. It is extremely high in protein and other nutrients giveing this relatively inexpensive food a lot of bang for its buck.

For starters, eating shrimp and other seafood products regularly (3 times per week) can:

• Reduce the risk of many types of cancer
• Boost your mood and decrease depression
• Help prevent anemia
• Reduce the risk of heart disease, stroke, osteoporosis and Alzheimers disease
• Increase energy
• Promote healthy bones, teeth and gums
• Increase your HDL (good) cholesterol levels
• Boost your immune system
• Promote brain health

Shrimp is low in fat and calories but is an excellent source of Protein, Selenium, and Vitamin B12 and is a very good source of Iron, Phosphorus, Niacin, and Zinc.

1 - 3 oz. serving has:

• 84 calories, 1g total fat, 0 saturated, 166mg cholesterol, 190mg sodium, 0 carb, 0 sugar, 18g protein - 36%
• 48% Selenium - Selenium helps rid the body of free radicals that lead to cancer as well as strengthen the immune system preventing infection and illness.
• 21% Vitamin B12 - Vitamin B12 is needed for normal nerve cell activity as well as red blood cell production which helps prevent anemia. It is also needed to help make DNA, the genetic material in all cells. It helps your cells metabolize protein, carbohydrate and fat and is needed for the production of the mood-affecting substance called SAMe. It works with folic acid to control homocysteine levels to prevent the increase risk of heart disease, stroke, osteoporosis and Alzheimer's disease.
• 15% Iron - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
• 12% Phosphorus - Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• 11% Niacin - may help prevent atherosclerosis and thrombosis by lowering blood cholesterol, and aids in proper metabolism of both carbohydrates and amino acids.
• 9% zinc - Zinc is essential for protein synthesis and helps to regulate the production of cells in the body's immune system.
• 8% copper - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• 68.8mg Choline - Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver. It is also particularly important for brain function and health.
• 295mg Omega-3 fatty acids -  Some, but definitely all of the the possible benefits of fish oil, include:
  • reduces risk of heart disease, cardiac death, stroke and some cancers including colorectal
  • aids in treatment of Crohn’s disease, some cancers, lupus, kidney disorders, arthritis, psoriasis, and eczema
  • promotes healthy eye and brain function and aids in treatment of mental disease and disorders like Alzheimer’s, ADHD and depression.
  • There have also been a number of studies that show a relationship between low dietary intake of omega-3 fatty acids and depression and there was a recent study done at Purdue University linking hyperactivity, learning disorders, behavioral problems and sleep problems in children with diets low in omega-3 fatty acids.

So go ahead and feel good about your shrimp cocktail appetizer. When dipped in cocktail sauce it is even healthier! Throw it into your vegetable stir-fry or top off your salad. Shrimp makes a great soft taco stuffer and when wrapped in  a  La Tortilla Factory Sonoma Carb Cutting Artesian Tortilla you have yourself a high protein, high fiber, low carb and low calorie meal! The options are endless. Get creative and enjoy!

Cabbage

For those of you that missed it around New Years, I am refeaturing Cabbage as the food of the week. It is considered lucky if eaten on New Years Day, but it is also eaten for the Luck of the Irish! Since St. Paddy's Day is right around the corner and I really can't feature Corn Beef, here is is....

Regular green and red cabbage provide a little fiber and a good amount of vitamin C (green-48%, red-67%), but Bok Choy is really the way to go. One cup cooked Bok Choy cabbage is only 20 calories but provides 3g protein as well as:

87% Vitamin A - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
73% Vitamin C - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
72% Vitamin K - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
21% Potassium - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
17% Folate - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
16% Calcium - Diets high in calcium and vitamin D are thought to aid in bone and teeth health, weight management and may reduce the risk of pre-menopausal breast cancer, colorectal cancer and type-2 diabetes.
14% Fiber - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
14% Vitamin B6 - Vitamin B6 helps brain function and helps the body convert protein to energy.
12% Manganese - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
10% iron - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.

AND Bonus! Cabbage contains isothiocyanates. These have been shown to stimulate cancer-fighting enzymes!

Like I said before, eating a cup of cabbage on and during the New Year or St. Patrick's Day may or may not really bring you luck and prosperity, but it can definitely help bring you good health. That, I think, beats them both! Enjoy and Happy St. Paddy's Day!

Blueberries

One of the easiest ways to add a boost to your health is by adding blueberries to your diet. Blueberries are loaded with nutrients and flavor and are very low in calories. You can eat them on their own or throw them into just about anything you want to eat. You can blend them into a smoothie, mix them into your cereal or yogurt, toss them into your salad, or stir them into your pancakes or muffins. You can buy them fresh or frozen just about anywhere and can even buy them in bulk at Costco (they freeze well also so you don't have to worry about waste.)

With only 84 calories, 1 Cup of blueberries provides:
4g fiber (14%) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
14.4mg Vitamin C (24%) - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
28.6mcg Vitamin K (36%) - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
0.5mg Manganese (25%) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.

Blueberries are loaded with antioxidants. Antioxidants are thought to help protect the body against the damaging effects of free radicals and the issues and chronic diseases associated with the aging process like cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.

Studies also have found that blueberries may help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Blueberries contain plant hormones called lignans which may help prevent Alzeheimer's disease and boost the brain chemicals that influence learning and memory.

Blueberries are also known to promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections.

So, what are you waiting for - get out there and get yourself some blueberries. Kids love them too - they make an excellent after school snack!

Edamame

Edamame, more simply called soybeans, are legumes native to East Asia. They are a popular appetizer in Japan and are becoming more popular in the United States. The soybean is a complete protein containing all of the amino acid building blocks and also provides an antioxidant boost from plant chemicals called isoflavones. Soybeans are packed with many additional health benefits and are extremely easy to prepare. This makes them the perfect snack, side dish or addition to an entree or salad.

1 Cup of Edamame, shelled and boiled, provides 189 calories, 8g fiber, 16g carbohydrates, 17g protein and 8g fat.

It also provides:

Folate 482mcg 121% - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
Manganese 1.6mg 79% - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
Vitamin K 41.4mcg 52% - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
Copper 0.5mg 27% - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
Phosphorus 262mg 26% - Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
Magnesium 99.2mg 25% - Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating our body temperature.  
Thiamin 0.3mg 21%, Riboflavin 0.2mg 14%, Niacin 1.4mg 7%,Vitamin B6 0.2mg 8% - The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
Iron 3.5mg 20% - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
Potassium 676mg 19% - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
Vitamin C 9.5mg 16% - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
Zinc 2.1mg 14% - Zinc is essential for protein synthesis and helps to regulate the production of cells in the body's immune system.
Calcium 7.6mg 10% - Diets high in calcium and vitamin D are thought to aid in bone and teeth health, weight management and may reduce the risk of pre-menopausal breast cancer, colorectal cancer and type-2 diabetes.
Choline 87.3mg - Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver. It is also particularly important for brain function and health.

Just look at all of those health benefits edamame has to offer! Find them for sure in your grocery's freezer section but if you are lucky in their fresh! Just boil or microwave, salt and enjoy! Your kids will love them too!

I am traveling today and tomorrow so will have an updated food of the week next Monday and recipe on Wednesday!

Papaya

Although I am not a huge fan of Papaya - it is quite delicious to many people (I am the only one in my family that doesn't like it) and it is very good for you. It has an interesting flavor as well as texture. It is pretty sweet and a little mushier than a cantaloupe. That description probably didn't win you over but I encourage you to try some. I can't promise you you will love it, but I can promise you this...If you eat one cup of Papaya you will be getting:

55 calories, 3g (10%) fiber, 31% Vitamin A, 144% Vitamin C, 13% Folate, 10% Potassium and 5% each of Vitamin E and Vitamin K. It is a little high in sugar (8g per cup) but overall it is an excellent fruit to choose.

With all of these nutrients, Papaya is thought to:

• Lower Cholesterol and Protect Against Heart Disease
• Promote Digestive Health
• Provide Anti-Inflammatory Effects and Protect Against Rheumatoid Arthritis
• Boost Immune Support
• Promote Lung Health
• Aid in Brain Health and the Prevention of Birth Defects
• Promote Eye Health and Protect Against Macular Degeneration
• Protect Against Cancers Including Prostate and Colon Cancer
• Papaya also contains an enzyme Papain which is used to treat sports injuries, other causes of trauma, and allergies.

Papaya are best in the summer, but they are available year round.

Beans

Beans, beans the magical fruit.........!" Beans actually are a vegetable, but they really are magical.

• Beans contain more fiber and protein than any other vegetable and contain a wider variety of healthy nutrients than most foods.
• Beans are a complete protein therefore provide a low-fat, saturated fat-free, and cholesterol-free source of protein.
• Beans are an excellent source of folate and magnesium and a good source of calcium, potassium, iron, copper, manganese, vitamin B6, and alpha-linolenic acid.
• Beans are loaded with antioxidants and are being proven to help promote health and prevent diseases including cancer, cardiovascular disease, diabetes and obesity.
• Beans high fiber content helps control blood sugar. It also helps fill you up quickly and the high protein content keeps you full longer which combined can aid in weight management.
• Eating beans on a regular basis has also been shown to:
  • lower your LDL cholesterol
  • protect memory and brain function
  • regulate blood pressure and normal heart contractions

To get the most benefit from beans, it is recommended that you eat about 3 cups of beans per week.
Some of the best beans to eat are:

• baby lima beans
• black beans
• blackeyed peas
• cranberry beans
• garbanzo beans
• Great Northern beans
• navy beans
• pinto beans
• red kidney beans

Don't be afraid to eat canned beans instead of dry. They are way more time efficient and the nutrients are just about the same! Also, I would increase your consumption slowly and possibly invest in some Beano!

Broccoli

Everyone should know that broccoli is the superman of all vegetables. It is absolutely loaded with vitamins, minerals and fiber while very slight on the calories (54 per cup chopped). Broccoli can be eaten just about any way you want and can be eaten all year round. It is a very cost-effective, time-efficient food for you and your family. It takes about 5 minutes to cook and then you've got yourself the healthiest side, addition, appetizer, salad, topping, etc. you can get!

Eating broccoli regularly can help:

Promote Heart Health: Broccoli has been shown to lower the risk of heart disease by a lowering cholesterol and blood pressure. Broccoli contains a huge amount of fiber (20%), vitamin C (168%), vitamin E (12%) and antioxidants which all are known to fight heart disease.
Promote Eye and Skin Health: Broccoli provides 48% of your DRV vitamin A. Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health. Broccoli also contains a good amount of most of the B vitamins which also aid in keeping skin healthy.
Promote Digestive Health: Broccoli provides 6g fiber (20%). Fiber is known to aid in digestive health as well as help prevent certain cancers, reduce risk of heart disease, promote weight management and help regulate blood sugar.
Promote a Healthy Immune System: Broccoli provides 168% DRV of vitamin C. Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
Promote More Energy: Broccoli provides 16% DRV of Manganese and 16% DRV of Vitamin B6. Manganese is important in energy production and antioxidant defenses and Vitamin B6 helps the body convert protein to energy as well as promotes brain health.
Promote Breast Health: Broccoli contains indole-3-carbinol and sulforaphane, which both help protect against breast cancer.
Promote Brain Health: Broccoli contains 42% Folate which has been shown to promote healthier brains by delaying memory loss and increasing brain power.
Promote Healthy Bones: Broccoli is loaded with vitamin K (276%), and contains a significant amount of calcium (6%) and magnesium (8%) which all promote bone health.

Tips:

• Choose broccoli with deep green florets vs. pale, yellowish ones.
• Keep refrigerated to help retain nutrients, but use as soon as possible.
• Buy organic - broccoli retains many of the pesticides used on it.
• Eat the florets, they contain a significant more amount of nutrients than the stalks.
• Steam, stir-fry, or microwave-steam vs. boil for long periods of time to retain more of the nutrients.
• Use the Broccolini or "Italian" broccoli to help limit gas!

Red Bell Peppers

All bell peppers are good for you, but the best are the red ones! They are loaded with sweet, juicy flavor along with disease fighting antioxidants and all kinds of vitamins and minerals. We eat them like apples in my house, but you can eat them about any way you want...and should!

1 cup of chopped red bell pepper has only 46 little calories and 3g (13%) fiber which may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.  Along with those nice numbers:

190mg Vitamin C - 317% - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
4666 IU Vitamin A - 93% - Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
0.4mg Vitamin B6 - 22% - Vitamin B6 helps brain function and helps the body convert protein to energy. And in addition to vitamin B6, red pepper contains a good amount of almost all of the B vitamins. The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
68.5 mcg Folate - 17% - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
2.4 mg Vitamin E - 12% - Vitamin E helps prevent cell damage, cancer and heart disease.
314mg Potassium and 7.3mcg Vitamin K - 9% - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure. Vitamin K is essential for proper kidney function and promotes normal blood clotting.
0.2mg Manganese - 8% - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.

What a perfect low-calorie snack, side dish, topping to a pizza, salad or omelet, or addition to a pasta dish or soup. It can add beautiful color and flavor to your plate and possibly years to your life!

Eggs

The incredible, edible egg. Do you remember that commercial? I haven't seen it in awhile, but the jingle is stuck in my brain. It is true though, the egg is quite an incredible food. Although it was shunned for years and years, most people are now realizing its benefits.

One large egg contains 71 calories, 5g fat (2g sat.), 211 mg cholesterol, 70 mg sodium, and 6g protein (13%). It is a high-quality, complete protein containing all 9 of the essential amino acids and although one egg contains 5g of fat, only 2 of those grams are saturated. If you are controlling your saturated fat everywhere else in your diet, having one or two eggs a day will not be a problem. In fact, eating an egg a day could actually help lower your cholesterol level and help prevent blood clots, stroke and heart disease.

Brief side note - When I was a vegetarian, my cholesterol was higher than it should be. My doctor told me to eat 1 egg yolk a day to provide the necessary fat and cholesterol needed by my body to naturally control my cholesterol. Guess what, it worked. My cholesterol went right down to normal. That was my personal experience but their are also recent studies that show the same results.

Along with possibly being helpful to your heart, eggs can provide a number of other health benefits.

Each large egg contains:

• A good amount of lutein and zeaxanthin which both help maintain eye health. Lutein and zeaxanthin help reduce the risk of degenerative eye diseases like macular degeneration as well as lower the risk of developing cataracts.
• 126mg Choline. Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver. It is also particularly important for brain function and health.
• 23% DRV Selenium. Selenium helps rid the body of free radicals that lead to cancer as well as strengthen the immune system preventing infection and illness.
• A decent amount of many B vitamins which aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
  • But more specifically,
  • 14% DRV Riboflavin B2. Riboflavin is involved in vital metabolic processes in the body, and is necessary for normal cell function, growth, and energy production.

                    and

• 11% DRV Vitamin B12. Vitamin B12 is needed for normal nerve cell activity as well as red blood cell production which helps prevent anemia. It is also needed to help make DNA, the genetic material in all cells. It helps your cells metabolize protein, carbohydrate and fat and is needed for the production of the mood-affecting substance called SAMe. It works with folic acid to control homocysteine levels to prevent the increase risk of heart disease, stroke, osteoporosis and Alzheimer's disease.

• 10% DRV Phosphorus. Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.

Eggs have also been shown to promote weight-loss. They are a high-quality protein that provides a good satiety level. When eaten in the place of a high carbohydrate meal, you may fill up quicker and feel full longer.

Go ahead, have an egg or two a day for breakfast, lunch or dinner. You can make some super quick and satisfying meals with eggs. But remember, don't go hog wild! Eggs do need to be eaten in moderation, just like most foods.

Black-Eyed Peas

Black-eyed peas, also known as cowpeas, as well as a number of other names, are thought to bring good luck and good health if eaten in the new year. They are low in fat (less than 1g per cup serving), high in quality protein (13.3g), fiber (11.2g), a number of nutrients and phytosterols. Eating them on a regular basis can provide a number of benefits to your health.

Black Eyed Peas are:

Good for the Heart – contain folate (89%) and are high in fiber (45%). Folate aids in prevention of clogged arteries and heart disease by keeping the compound homocysteine in check. Diets high in fiber help lower blood cholesterol levels, which can reduce your risk of heart disease. Potassium (14%) has also been shown to promote healthy hearts. Black-eyed peas also contain phytosterols which may have cholesterol-lowering properties like reducing cholesterol absorption in the intestines.
Good for the Bones – contain a high amount of lignans and magnesium (23%) which both may play a role in preventing osteoporosis. Contain phosphorus (27%) which promotes healthy bones, teeth and gums.
Good for the Muscles – contain a good amount of potassium which aids in keeping muscle tissue healthy.
Good for the colon - contain a significant amount of fiber which helps fight constipation, keep your digestive tract healthy and fight a number of cancers including colon.
Helpful in preventing duodenal ulcers - contain a high amount of soluble fiber which helps protect your small intestine against damage.
Good for the Brain – contain potassium, folate and Thiamin (B1) (23%), which have all been shown to promote healthier brains. Folate delays memory loss and increases brain power. Thiamin helps with proper carbohydrate and amino acid metabolism as well as enhances circulation and optimizes brain function.
Good for Energy – contains a significant amount of iron (24%), manganese (41%), copper (23%) and phosphorus. Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron, you should eat it with foods rich in Vitamin C. Copper helps your body utilize iron. Manganese and phosphorus are both important in energy production.
Help with blood sugar regulation - contain a high amount of fiber which is beneficial to blood sugar regulation and Vitamin B1 (thiamin) which may improve glucose tolerance.
Promote healthy metabolism and weight control - Vitamin B1 (Thiamine) aids in proper metabolism of both carbohydrates and amino acids. The high amount of protein and fiber help you feel full sooner.
Good for your Health –  Black-eyed peas have been shown to help reduce the risk of diabetes. They contain many phytochemicals and many nutrients with antioxidant properties that are shown to reduce the risk of a number of other diseases including heart disease and cancer. And, they are high in zinc (15%) and many other nutrients that help boost your immune system.

Need I say more?? Bring in the new year with some Black-eyed Peas. They are a sure way to help get your health in check this year.

I am sticking to Radicchio this week - taking Christmas week off. Too many people in town and I, unlike fitDiva Lara, am not a super multitasker!!  I will post a couple more recipes though.  Merry Christmas!

Radicchio

Radicchio is available all year long and is at its peak from mid-winter to early spring. Radicchio leaves are great in salads, excellent grilled or sauteed, and/or mixed into pasta dishes of all kinds. Radicchio adds a very nice color, flavor, texture and a number of beneficial nutrients to every dish.

10 leaves of Radicchio contain 18 calories and the following nutrients:

• 256% DRV Vitamin K - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
• 14% DRV Copper - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• 12% DRV Folate - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
• 10% DRV Vitamin E and C - Vitamin E helps prevent cell damage, cancer and heart disease. Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
• 6% DRV Potassium and Manganese - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure. Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• It has also been shown that Radicchio leaves contain enough antioxidants to rival blueberries - a heavy hitter in the antioxidant world. That means Radicchio leaves are a strong fighter against free radicals that can lead to cancer and other disease as well as help slow down the aging process. 

Mandarin Oranges

Mandarin oranges, or any version of them, are a perfect little immune boosting snack. They have a nice and refreshing flavor. They are small, so you can bring them with you anywhere. You peel them, so no need to wash them. They peel in about a second, easily and mess free. Mandarins and clementines have no seeds - bonus. And, they are super low in calories. So low, you need not feel guilty for eating 2 or 3!!

Although not absolutely loaded with every vitamin and mineral, the mandarin is a pretty powerful package. The little 47 calorie fruit offers 39% of you Daily Recommended Value of vitamin C, 12% DRV of Vitamin A, and 6% DRV of fiber. Along with those big numbers, the mandarin contains a decent amount of the B vitamins, folate, potassium, calcium, magnesium, phosphorus, copper and manganese. They even contain some Omega-3s! Not too shabby, especially if you eat more than one. 

With all of those vitamins and minerals, the mandarin can help:

• Strengthen the immune system and fight infection
• Reduce inflammation
• Lower cholesterol
• Reduce the risk of certain cancers including digestive tract cancers and more recently discovered liver cancer
• Aid in digestive health, heart health, weight management and diabetes
• Prevent some eye disorders and promote healthier skin

A recently added bonus, a certain type of mandarin, the Owari Satsuma mandarins, grown in Placer County, CA, contain so much synephrine, they are thought to act as much like a decongestant as an over the counter decongestant pill - and right now, I know a lot of people that could use that!

Not only are mandarins an excellent snack for you, they are perfect for your kids as well. They are great to put in the lunch box or the backpack for after school. The are so easy and mess free that the kids won't mind peeling them. They are good for toddlers too, but it is a good idea to cut the segments in half and always watch them while eating them.

Note: Although the canned mandarins are very convenient, they contain less nutrients and more sugar than fresh, so if you can, opt for fresh. 

Almonds

Almonds are almost a perfect little package. They are very tasty as well as loaded with nutrients. They are high in calories, but with what they provide are worth every single calorie.

• One ounce - 23 almonds - contain 162 calories and 14 grams of fat - only 1g saturated but a whopping 8.7g monounsaturated and 3.4g Polyunsaturated.

Woohoo! That is the good stuff. These fats along with the phytochemicals almonds contain help lower bad cholesterol and increase good cholesterol reducing the risk of cardiovascular disease and stroke as well as aid in the absorption of other key nutrients.

• Almonds contain high amounts of Vitamin E, manganese, Riboflavin (B2) and copper which all have powerful antioxidant properties. Anti-oxidants are thought to help prevent cancer and other diseases, promote healthier skin and if eaten on a regular basis have been proven to help stabilize blood sugar.
• Almonds contain more calcium than any other nut and a good amount of protein. This can be beneficial to vegetarians and vegans that do not consume dairy products.
• Eating almonds daily has been shown to help prevent weight gain. Nuts, if eaten proportionally, help fight hunger by increasing the satiety level. Nuts are an excellent replacement for food high in saturated fat.
• There is a current study analysing the prebiotic properties of almonds. Prebiotics increase the levels of our "healthy" bacteria in our gut, that may help improve our digestive health.

In addition to all of those amazing health benefits, here is a little more in-depth look at what almonds have to offer.

• Vitamin E - 7.3mg (37% DRV) - Vitamin E helps prevent cell damage, cancer and heart disease.
• Manganese 0.6mg (32% DRV) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• Vitamin B2 - Riboflavin 0.3mg (17% DRV) - The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• Dietary Fiber 3g (14% DRV) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• Phosphorus 137mg (14% DRV) - Phosphorus promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• Copper 0.3mg (14% DRV) - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• Magnesium 50.4mg (13% DRV) - Magnesium is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating our body temperature. 
• Protein 6g (12% DRV) - Plant-based proteins when eaten instead of animal proteins help reduce saturated fat and cholesterol intake.
• Calcium 74.6mg (7% DRV) - Diets high in calcium and vitamin D are thought to aid in bone and teeth health, weight management and may reduce the risk of pre-menopausal breast cancer, colorectal cancer and type-2 diabetes.
• Potassium 199mg (6% DRV) - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
• Iron 1.1mg (6% DRV) - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
• Zinc 0.9mg (6% DRV) - Zinc is essential for protein synthesis and helps to regulate the production of cells in the body's immune system.
• Choline 14.6mg - Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver.

WOW! Almonds are a powerful little nut! I recommend including them in your diet every single day. They make a perfect mid-morning snack with a piece of fruit or a mid-afternoon snack with a cup of yogurt! Enjoy!

Cranberries

I thought with Thanksgiving this week, cranberries would be an ideal food to talk about. They are definitely a holiday tradition in many homes. People use them for everything from cranberry sauce to garland for the Christmas tree. There are continuous studies being done that are giving us more and more reasons to eat them regularly rather than just with your Turkey Day meal. Here are a few.

Cranberries are low in calories and are an excellent source of many nutrients. One cup of whole cranberries provides only 46 calories, 22% of your Daily Recommended Value of vitamin C, 5g (18% DRV) fiber, 18% DRV of Manganese, 6% DRV of vitamin E, and 6% DRV vitamin K.

Vitamin C (22% DRV) - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
5g Fiber (18% DRV) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
Manganese (18% DRV) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
Vitamin E (6%) - Vitamin E helps prevent cell damage, cancer and heart disease.
Vitamin K (6%) - Vitamin K is essential for proper kidney function and promotes normal blood clotting.

Although they (or cranberry juice) are known mostly for fighting urinary tract infections, they have been shown to provide a number of additional health benefits as well. Cranberries have anti-adhesion properties which inhibit bacteria from attaching to a number of areas in the body. This helps fight:

• Urinary Tract Infections
• Tooth decay and gum disease
• Stomach Ulcers, stomach cancer, acid reflux disease and gastritis

Cranberries contain a number of antioxidants, possessing one of the highest ORAC scores of most common fruit. The antioxidants along with other phytonutrients have been shown to:

• Strengthen the immune system
• Fight certain cancers
• Lower LDL Cholesterol and fight cardiovascular disease
• Promote anti-aging
• Fight degenerative brain disorders  

There are more and more studies being done every day on the health benefits of cranberries including their role in cancer treatment and prevention including breast cancer, high blood pressure, diabetes control, and treatment of rheumatoid arthritis and other inflammatory diseases.

I bet you didn't know all of that! So go ahead and have a second scoop of the cranberry relish your grandmother makes and feel good about every bite.

Please Note: Cranberries do contain oxalates which can lead to kidney and gallbladder problems if you are prone to them.

Apples

An apple a day really can keep the doctor, as well as the dentist, away. The apple is just about the perfect snack. It is so sweet and full of flavor and is only 95 calories. An apple eaten with the skin provides 14% of your RDA of vitamin C, 17% RDA of dietary fiber, and 6% RDA of Potassium. It also contains a high amount of phytosterols as well as some flavanoids. Eating an apple or two a day has been shown to:

• Increase bone density and protect post-menopausal women from osteoporosis.
• Lower LDL, (the bad cholesterol), prevent absorbtion of cholesterol and fight heart disease.
• Reduce the risk of lung, breast, colon, liver cancer.
• Reduce risk of being born with athsma (if pregnant mother ate many apples) as well as reduce symptoms of asthma in children.
• Help manage diabetes by lowering the body's need for insulin.
• Help reduce the risk of Alzheimer's by protecting the brain cells from free radical damage.
• Help whiten teeth by naturally "brushing" them due to their acidic nature and their fibrous flesh. It is still recommended to brush your teeth or at least rinse your mouth out after eating them though, as the acid and sugar could lead to tooth decay.

Not bad for that simple little fruit. They are in peak season right now so go stock up! They are a quick and easy snack as well as a perfect food for many holiday dishes. Be sure to keep them in the refrigerator, as apples tend to get mushy very quickly unless they are kept cold.

Swiss Chard

I know many of you may not even know what this is. I didn't really until I joined a food co-op and got loads of it every week. I wasn't quite sure what to do with it at first, but did some research, found some great recipes for it and now cook with it quite frequently. If you like spinach, you will most likely enjoy Swiss chard. In addition to a nice flavor, it provides a number of excellent nutrients and health benefits. Swiss chard is loaded with vitamins K (409% DRV), A (122%), C (30%), and E (%) as well as magnesium (21%), manganese (17%), potassium (16%), iron (13%) and dietary fiber (2.1g - 8%).

Eating Swiss chard is thought to help:

• Reduce the risk of certain cancers including digestive tract cancers and lung cancer in smokers, prevent some eye disorders and promote healthier skin due to its high levels of vitamin A and dietary fiber.
• Prevent high blood pressure and protect against atherosclerosis due to the high concentration of potassium and magnesium combined.
• Improve mental function, reduce inflammation (which reduces the symptoms in asthma, osteoarthritis, and rheumatoid arthritis), reduce frequency of hot flashes in pre and post menopausal women, and fight colon cancer and heart disease due to its good concentration of vitamin E.
• Strengthen the immune system, reduce inflammation, lower cholesterol and fight cancer, ear-infections and the common cold due to its high concentration of vitamin C.
• Build and maintain healthy bones as well as fight high blood pressure, muscle spasms, migraine headaches, muscle cramps, tension, soreness and fatigue due to the extremely high concentration of vitamin K and the decent amount of magnesium, potassium and calcium.
• Maintain good energy levels, thyroid function and bone health due to its good concentration of iron and copper 
• Promote a healthy nervous system and cell walls and help prevent the accumulation of fat and cholesterol in your liver due to its high concentration of Choline. Choline also helps protect against inflammation that leads to heart disease, osteoporosis, cognitive decline and Alzheimer's and type-2 diabetes.

Be adventurous this winter and try some new foods! Swiss chard is good in omelets, quiches, soups, and on pizza or just stir frying it up with a little salt and pepper. If you have skeptics, just tell them it is spinach. I bet they will like it just the same!

Persimmons

When I was little I loved to visit my grandmother during the holidays of course to just to see her but also to enjoy her Persimmon Cookies. They were my absolute favorite cookie of all times. We didn't eat persimmons at our house nor did my mom bake with them, but knowing what I do now about the health benefits of persimmons, we probably should have. 

 There are two types of persimmons most commonly available in the U.S. They are the Hachiya (Japanese) and the Fuyu. The Hachiya is a bright, deep orange-red and is shaped like an acorn. To me it resembles a roma tomato. It must be very ripe and soft before you can eat it. You can cut it in half and spoon out the fruit but it is usually used for cooking and baking. The Fuyu is small and lighter orange. It looks like a regular tomato that is not quite ripe. It is the better of the two types to just eat. You can eat it just like an apple - right out of your hand or cut into slices. You want to make sure it is firm and crisp.

Persimmons are most available from October to February and they are most inexpensive in November and December. They are not a very popular fruit, but they probably should be. Persimmons provide twice as much fiber as that in apples and are high in vitamin A, C, Manganese, and antioxidants. Adding persimmons to your diet can:

Promote Heart Health: Persimmons have been shown to lower the risk of heart disease by a lowering cholesterol and blood pressure. Persimmons contain a huge amount of fiber, vitamin C, vitamin E and antioxidants which all are known to fight heart disease.

Promote Eye and Skin Health: Persimmons provide 55% of your DRV vitamin A. Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.

Promote Digestive Health: Persimmons provide 6g fiber per serving. Fiber is known to aid in digestive health. Persimmons are also thought to calm stomach aches and relieve diarrhea.

Promote a Healthy Immune System: Persimmons provide 21% DRV of vitamin C. Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.

Promote more energy: Persimmons provide 30% DRV of Manganese and 8% DRV of Vitamin B6. Manganese is important in energy production and antioxidant defenses and Vitamin B6 helps the body convert protein to energy as well as promotes brain health.

So, next time you are in the produce aisle, grab a few persimmons and try them out. I assure you you will be pleasantly surprised!

Pumpkin Seeds

I am sticking with pumpkins for one more week but focusing a bit more on the seeds. As I said last week, pumpkin seeds are high in protein, essential fatty acids (Omega-3's and 6's), zinc, magnesium, potassium, iron, manganese and copper. They were widely used by the Native Americans for their medicinal properties. They were known to use them to treat kidney problems and to eliminate parasites from the intestines. Today, numerous studies have shown pumpkin seeds and pumpkin seed oil to provide a variety of other health benefits as well.

1 ounce dry roasted pumpkin seed kernels contains 151 calories, 7g protein, 13g total fat (2 saturated), and 1g fiber. One ounce also provides a decent amount of most of the B vitamins as well as:

14.4 mcg Vitamin K - 18% Daily Recommended Value
4.2 mg Iron - 23% DRV
150 mg Magnesium - 37% DRV
329 mg Phosphorus - 33% DRV
226 mg Potassium - 6% DRV
2.1 mg Zinc - 14% DRV
0.4 mg Copper - 19% DRV
0.8 mg Manganese - 42% DRV
50.7 mg Total Omega-3 fatty acids
5797 mg Total Omega-6 fatty acids
A number of Amino Acids including 0.1 g L-Tryptophyn - 34% DRV

Pumpkin seeds have been shown to:

• promote prostate health
• improve bladder function
• reduce cholesterol
• fight depression and treat learning disabilities
• treat parasites such as tapeworm
• act as an anti-inflammatory
• help prevent osteoporosis
• help prevent kidney stones
• fight cancer

So, after you dig them out of your pumpkin (or buy them at the store!), clean them off, lay them out on a cookie sheet, sprinkle them with salt, (or whatever seasoning you wish) and roast them for 15 minutes at 165 Degrees.

They can stand alone as an excellent snack or be a tasty addition to many foods. You can chop them up and toss them into salads, cereals, yogurt or cottage cheese. You can add them to steamed or sauteed vegetables, rice or protein dishes. Mix them into muffin mixes or sprinkle them on top of your bread dough. Or, mix them in with some dried fruit and nuts to make a nutrient packed trail mix.

Pumpkin

Being October, the month of the great Jack-O-Lantern, I must talk about the pumpkin. Not only is the meaty flesh good for you, but so are the seeds. Most pumpkins sold at the store, are perfect for carving however are not ideal for eating except for the seeds. If you are looking for a fresh pumpkin to eat, look for smaller pumpkins called "sugar" pumpkins that weigh less than 5 pounds. I generally use canned pumpkin - it is almost as nutritious and way easier!

Pumpkin itself is low in calories (83 per cup) but high in health benefits. One cup of canned pumpkin has been shown to be:

• Good for the Heart – Pumpkin contains folate and vitamin B6. These aid in prevention of clogged arteries and heart disease by keeping the compound homocysteine in check. Potassium and fiber have also been shown to promote healthy hearts.
• Good for the Eyes and Skin – Pumpkin is loaded with carotenoids, including beta-carotene (vitamin A), and lutein. These aid in prevention of some eye disorders and help promote healthier skin.
• Good for the Bones – Pumpkin is loaded with vitamin K and contains a significant amount of calcium and magnesium which all promote bone health.
• Good for the Muscles – Pumpkin contains a good amount of Potassium which aids in keeping muscle tissue healthy.
• Good for the colon - pumpkin contains a significant amount of fiber which helps manage cholesterol, and fight a number of cancers including colon.
• Good for the Brain – contains folate which has been shown to promote healthier brains by delaying memory loss and increasing brain power. Potassium is also linked to brain health.
• Good for your Immune System – Pumpkin contains a good amount of vitamin C which is necessary for your immune system to function properly.
• Good for Energy – contains a significant amount of iron. Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron from spinach, you should eat it with foods rich in Vitamin C.
• Good for your Health – contains many anti-oxidants which are thought to help prevent cancer and other diseases, promote healthier skin and if eaten on a regular basis has been proven to help stabilize blood sugar. Pumkin contains Vitamin E, manganese, and copper which all have powerful antioxidant properties.

Pumpkin seeds are high in protein (12g per cup), essential fatty acids (Omega-3's and 6's), zinc, magnesium, potassium, iron, manganese and copper. They have been shown to promote prostate health, improve bladder function, reduce cholesterol, fight depression, treat parasites such as tapeworm, act as an anti-inflammatory, and prevent osteoporosis,kidney stones and cancer. All of this and they are quite tasty too!

So, this Halloween, dig out those seeds for a healthy treat!

Beets

I know beets are so scary red that they are intimidating. They seem packed with food coloring and a danger to all things white! Their scary red color comes naturally however from a combination of a purple pigment, betacyanin, and a yellow pigment, betaxanthin. These pigments are Betalains which are found to be cancer fighting anti-oxidants.

Adding beets to your diet helps promote an overall healthier you. They have been shown to fight cancer and fight heart disease by lowering cholesterol and blood pressure. In addition to being packed with anti-oxidants, beets provide a significant amount of fiber, folate, vitamin C, manganese, potassium and magnesium. All of this great stuff at the cost of only a few calories. Although beets are high in sugar content (14g), one cup of cooked beets is only 75 calories.

One cup of cooked beets also contains:

136 mcg Folate (34% DRV - Daily Recommended Value) - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
0.6 mg Manganese (28% DRV) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
3.5g Fiber (14% DRV) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
518 mg Potassium (14% DRV) - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
6.2 mg Vitamin C (10%DRV) - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
39.2 mg Magnesium (10% DRV) - Magnesium is used in building bones, manufacturing proteins,releasing energy from muscle storage, and regulating our body temperature.
1.4 mg Iron (8% DRV) - Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
0.2 Vitamin B6 (6% DRV) - Vitamin B6 helps brain function and helps the body convert protein to energy.
64.6 mg Phosphorus (6% DRV) - Promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
0.2 mg Copper (6% DRV) - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
10.8 mg Choline  - Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver. Choline also helps protect against inflammation that leads to heart disease, osteoporosis, cognitive decline and Alzheimer's and type-2 diabetes.

BONUS: The tops of beets can be eaten as well! If they are fresh and nice, cook them up like you would spinach. They taste great and add a nice punch of vitamin C, calcium and iron to your diet! Beets also come in a number of varieties and colors including red, yellow, purple, orange, white and striped.

Please Note: Beets do contain oxalates which can lead to kidney and gallbladder problems if you are prone to them.

The Artichoke

Who doesn't love a nice, big bowl of spinach artichoke dip? Ummm, ummm! Unfortunately, even though it contains spinach and artichoke, it is really not that great for you! However, the artichoke itself is. The artichoke itself is delicious and low-calorie (1 medium artichoke has just 64 calories), and there are a number of lower-fat versions of the dip that taste almost as good!

The artichoke has been eaten as a vegetable as well as used as a medicine for many, many years. It has been used to detox the blood and as a diuretic to cleanse the bladder and stimulate the kidneys. It was used as a "choleretic" to stimulate the flow of bile from the liver and gallbladder, which all help to prevent and treat liver diseases and gallbladder conditions. It has even been used to fight bad breath!

Still today, research supports the idea that the artichoke helps improve poor liver function as well as can improve your health in a number of ways.

• Artichokes contain Cynarin, a chemical component in Artichoke leaves, that has been shown to have liver protecting effects and aid in lowering blood cholesterol.
• Fresh artichokes contain a carbohydrate in the form of inulin, which makes it an indigestible starch. The body handles this type of starch differently than other sugars and is beneficial to diabetics by improving blood sugar control.
• Artichokes have be found to be one of the most antioxidant-rich vegetables around. Antioxidants fight free-radicals that can lead to cancer and other disease.

In addition to  these amazing health benefits, artichokes also contain:

• Dietary Fiber 10.3 g (41% Daily Recommended Value) - Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• Protein 3.5g (7% DRV) - Plant-based proteins when eaten instead of animal proteins help reduce saturated fat and cholesterol intake.
• Folate 107mcg (27% DRV) - Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
• Vitamin K 17.8mcg (22% DRV) - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
• Vitamin C 8.9mg (15% DRV) - Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
• Magnesium 50.4mg (13% DRV) - Magnesium is used in building bones, manufacturing proteins,releasing energy from muscle storage, and regulating our body temperature.
• Manganese 0.3mg (13% DRV) - Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• Potassium 343mg (10% DRV) - Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition. There is also strong evidence that a diet rich in potassium is linked to reduced risk of stroke and that it softens the effects of salt on blood pressure.
• Phosphorus 87.6mg (9% DRV) - Promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• Copper 0.2mg (8% DRV) - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• The B vitamins - Thiamin 0.1mg (4% DRV), Riboflavin 0.1mg (6% DRV), Niacin 1.3mg (7% DRV), Vitamin B6 0.1mg (5% DRV) - The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• Iron 0.61 mg (5% DRV)- Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
• Choline 41.3mg - Choline helps promote a healthy nervous system and cell walls and helps prevent the accumulation of fat and cholesterol in your liver.

So with all of that said, if you can get past the intimidating appearance of the artichoke, you will definitely be doing your body good.

http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2781/2
http://www.naturalstandard.com
http://sciencelinks.jp/j-east/article/200624/000020062406A0954880.php
www.sagepub.com/upm-data/2888_3ict02.pdf
http://www.artichokes.org/
http://en.wikipedia.org/wiki/Artichoke
http://www.oceanmist.com/products/artichokes/artichoke.aspx
http://drbenkim.com/nutrient-choline.html

Asparagus

Ummm, umm, I just love asparagus. It is so easy to prepare and has such a unique flavor. It is definitely one of the more expensive vegetables to buy, but it is worth it. It is low in calories, very low in sodium and contains no fat or cholesterol. In addition to great flavor, it provides a number of important nutrients. It is an excellent source of folate, vitamin K, vitamin C and Vitamin A and is a good source of fiber, potassium, and a number of B vitamins. Asparagus is high in Rutin which aids in the strengthening of blood vessels and according to the National Cancer Institute, it is the highest tested food containing Glutathione, one of the body's most potent cancer fighters.

Eating one serving of asparagus (about 5 spears), gives you approximately:

• 2g fiber - 8% of your Daily Recommended Value (DRV). Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• 6.9g Vitamin C - 12.9% DRV. Vitamin C helps strengthen your immune system. This is important in preventing infections as well as some cancers. It also helps increase iron absorption by your body.
• 905 IU Vitamin A - 18% DRV. Vitamin A plays an important role in vision, bone growth, immune function, cell function and skin health.
• 45.5mcg Vitamin K - 57% DRV. - Vitamin K is essential for proper kidney function and promotes normal blood clotting.
• 5.5 mcg selenium - 8% DRV. Selenium helps rid the body of free radicals that lead to cancer as well as strengthen the immune system preventing infection and illness.
• 134mcg Folate - 34% DRV. Folate aids in brain health and fights heart disease. It is also necessary for blood cell formation, growth, and prevention of liver disease. It is also thought to play a huge part in preventing birth defects.
• 1.3 mg vitamin E - 7% DRV. Vitamin E helps prevent cell damage, cancer and heart disease.
• B vitamins - Niacin (5%), thiamin (10%), Riboflavin (7%) and B6 (4%). The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• 202mg potassium - 6% DRV. Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition.
• 0.8mg iron - 5% DRV. Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron absorption, you should eat it with foods rich in Vitamin C.
• 48.6mg phosporus - 5% DRV - Promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• 0.1mg copper - 7% DRV - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.

Asparagus has been used since ancient times. It was eaten as a vegetable but also used by the ancient Greeks, Egyptians and Romans as a medicine due to it's diuretic properties. The combination of the amino acid asparagine, the high amount of potassium and the low amount of sodium, give asparagus a diuretic affect. In more recent times, asparagus has been used to treat water-retention due to PMS as well as swelling due to arthritis.

Quick Tip: Most people eat asparagus cooked however it also makes a tasty snack uncooked. Eat it with a low-fat dip or hummus, chopped up and thrown in a dinner salad, sliced thin and added to a sandwich, or tossed with olive oil, lemon juice and pepper as a tasty side dish.

Quinoa

Qui - what?? Quinoa is typically thought of and used as a grain, but it is actually the seed of a plant called chenopodium quinoa and is related to beets, chard and spinach. It is not very well known here, but it was once thought of as a "Sacred Crop" to the Aztecs and Incas in South America. To those that do know of it here, quinoa is thought of as a "Super Crop".

Quinoa is an excellent food for vegetarians as it is considered a complete protein. A complete protein contains all 9 of the essential amino acids that are needed for tissue development. Not only is Quinoa a great source of protein - providing 8.1g (16% DRV), but a 1 cup serving of cooked quinoa provides:

• 5.2g fiber - 10% of your Daily Recommended Value (DRV). Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• 11.5mg Manganese - 58% DRV. Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• 77.7mcg Folate - 19% DRV. Folate aids in brain health and fights heart disease.
• 1.2 mg vitamin E - 6% DRV. Vitamin E helps prevent cell damage, cancer and heart disease.
• B vitamins Niacin, thiamin, Riboflavin and B6 - 4%-13% DRV. The B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• 318mg potassium - 9% DRV. Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition.
• 2.8mg iron - 15% DRV. Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron from spinach, you should eat it with foods rich in Vitamin C.
• 118mg magnesium 30% - magnesium has been shown to help prevent osteoporosis, heart disease, constipation, migraines, leg cramps, kidney stones, and gallstones.
• 281mg phosporus 28% - Promotes healthy bones, teeth and gums, aids in proper nutrient digestion, proper kidney function and energy production.
• 0.4mg copper 18% - Copper helps your body utilize iron, reduces damage caused by free radicals, maintains the health of your bones and connective tissues and keeps your thyroid gland functioning normally.
• 2mg zinc 13% - Zinc is essential for protein synthesis and helps to regulate the production of cells in the body's immune system.

Quinoa has a nutty flavor and a crunchy texture that compliments any meal. It brings more flavor and nutrients to the table than many of your common grains like wheat, barley, rice and/or corn. It is quick (cooks in 15 minutes) and is a perfect substitution for any recipe that calls for rice. It can be used in soups, casseroles, stir-fries, salads and even eaten as dry cereal. Quinoa flour is often used in making pasta and bread products like pancakes, pizza crusts, rolls, and muffins. It is also gluten-free food so is an excellent alternative for anyone allergic to gluten.

Quinoa seeds are covered in a resin-like coating called saponin. Although they are washed before packaging, it is a good idea to rinse them again. The coating will leave a bitter taste.

Walnuts

In my younger, less wise years (not sure if that is grammatically correct) and the days of the fat-free obsession, you couldn't pay me to eat a walnut! I was actually repulsed by the walnut because I could literally taste and feel the fat in each one. Now that I am older and wiser and understand the benefits of certain fats, I embrace the walnut and here is why.

The walnut not only adds good flavor and a nice crunch to any dish, but per serving it also supplies a good amount of fiber (7% DRV), protein (4g), B vitamins (6% B1 and B6 DRV), vitamin E (antioxidant) (4% DRV), folate (6.2%), manganese (43% DRV), magnesium (10% DRV) and omega 3 fatty acids (91% DRV). Therefore, eating walnuts every day can benefit:

Heart Health - The mono and poly unsaturated fats (the omega 3 fatty acids - specifically alpha-linolenic acid) and numerous plant sterols found in walnuts have been shown to lower LDL (bad) cholesterol. Eating walnuts after a meal high in saturated fat, have actually been shown to "undo" some of the damage by improving the blood vessel elasticity and reducing plaque accumulation. Walnuts also contain folate and melatonin which both have been shown to help prevent heart disease.

Brain Health - In the 16th and 17th centuries plants were used to treat problems in the body parts they resembled. Because the walnut looks like a brain, it was used to treat any type of head ailment or emotional issue and used to boost intelligence. Walnuts are still considered a "brain food" in the Asian cultures and are often eaten before important tests or exams to help boost scores.*

The brain-like appearance of a walnut is actually not why it is considered a "brain food," at least not anymore. It is the high concentration of the omega-3 fatty acids. There have been a number of studies that show a relationship between low dietary intake of omega-3 fatty acids and depression and there was a recent study done at Purdue University linking hyperactivity, learning disorders, behavioral problems and sleep problems in children with diets low in omega-3 fatty acids. Walnuts also contain folate which has been shown to promote healthier brains by delaying memory loss and increasing brain power.

Sleep Health - Melatonin is a hormone that is involved in inducing and regulating sleep. Walnuts contain a relatively high amount of melatonin and when eating  increases blood levels of melatonin allowing a better nights sleep!

Overall Body Health - Walnuts contain Vitamin E, manganese, copper, ellagic acid, melatonin and at least 16 polyphenols. All of these have powerful antioxidant properties that fight free radicals that can lead to cancer and other disease. 

Weight Health - Eating walnuts daily has been shown to help prevent weight gain. Nuts, if eaten proportionally, help fight hunger by increasing the satiety level. Nuts are an excellent replacement for food high in saturated fat. Note the word REPLACEMENT. But, please remember that nuts are highly caloric so you only need a tablespoon or two.

So, go ahead and have some walnuts. Toss them into your salad, a rice dish, or your burger or veggie burger patties. Throw them in your oatmeal, pancake mix, yogurt or trail mix. Mix them with just about anything and feel good knowing you are doing your body good. But again, remember - just a few will do!

Carrots

Bugs Bunny was on to something by eating all of those carrots! The carrot is an excellent food source that provides a good supply of Beta Carotein (which produces Vitamin A), vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, thiamin (B1), niacin (B3), phosphorus, magnesium and folate. Whew, that is a mouthful! Their crisp, sweet, flavor makes them a tasty snack all on their own as well as a good addition to many recipes. With all of the nutrients they provide and only 52 calories per cup, carrots should act as a regular in your every day diet! 

Eating carrots regularly may:

• Help ensure eye health - Carrots are the leading source of beta carotene in the American diet. Beta Carotene has been shown to help prevent cataracts.
• Help maintain a healthy immune system - B vitamins, vitamin C and Beta Carotene as vitamin A help protect your immune system.
• Promote Heart Health - Carrots contain calcium pectate, which is a type of soluble fiber that has a cholesterol lowering effect. The Niacin (B3) in carrots may help prevent atherosclerosis and thrombosis by lowering blood cholesterol, and the potassium in carrots protects against high blood pressure. Folate and Fiber both have also been shown to prevent heart disease.
• Help prevent a number of types of Cancer - Flavonoids found in carrots may prevent the spread of malignant cells. Coumaric acid and chlorogenic acid, compounds found in carrots, have been shown to help prevent lung cancer. These compounds may help block the effects of nitrosamines. Nitrosamines are cancer-causing compounds that form naturally in the body and are in tobacco smoke. Eating a diet high in carotenoids has been shown to decrease the risks of postmenopausal breast cancer and cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Falcarinol, a phytonutrient in carrots, has been shown to provide protection against colon cancer.
• Promote brain health - Potassium and Folate both aid in keeping the brain healthy. Niacin (B3) is essential for the central nervous system which improves brain functions. Thiamin (B1) helps with proper carbohydrate and amino acid metabolism as well as enhances circulation and optimizes brain function.
• Help maintain healthy skin - Vitamin A and B vitamins including Niacin aid in keeping skin healthy.
• Help prevent duodenal ulcers - Carrots contain a high amount of soluble fiber which helps protect your small intestine against damage.
• Help with blood sugar regulation - carrots are high in fiber and carotenoids which are both beneficial to blood sugar regulation and Vitamin B1 (thiamin) which may improve glucose tolerance.
• Promote healthy metabolism - Vitamin B1 (Thiamine) and B3 (Niacin) both aid in proper metabolism of both carbohydrates and amino acids.
• Slow down the aging process - The contain a good amount of antioxidants which help prevent cell damage.

Cooking carrots releases more of the carrot's natural sweetness as well as more Beta Carotene. Try this excellent recipe for your picky kids!

Vanilla and Spice Carrots

3 medium carrots, sliced
1 Tbs. raw butter
1 Tbs. sorghum
2 Tbs. water
1 1/2 tsp. vanilla
1 1/2 tsp. cinnamon

Saute carrots in butter for 2 minutes. Mix together remaining ingredients and pour over carrots. Stir and simmer on low heat for 5 to 7 minutes, until carrots are slightly tender.

Serves 4

Recipe from Eat, Drink and be Healthy! by Dr. Ted and Sharon Broer

Eggplant

Did you know that the eggplant is actually a berry? I bet not! Did you also know that it has quite the reputation? A bad one really. Not only is it not recommended for those with arthritis due to the alkaloids it contains, but in Italy, the eggplant is called the melanzana. That is from the Latin word Mala insana, or "apple of madness."* I find all of that quite interesting but not scary enough to not eat it!

The eggplant can add excellent flavor to any meal. I actually enjoying it as a meat substitute. It doesn't contain enough protein to officially be a meat substitute, but taste wise, it is very rich and satisfying. It can often win over your biggest meat eaters! Not always, mind you, but often!!

The eggplant although not loaded, does contain a good amount of some very important nutrients. Along with a decent amount of Magnesium, Niacin, copper, vitamin B6, vitamin K and vitamin C, a one cup serving also contains:

• 5g fiber - 10% of your Daily Recommended Value (DRV). Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• 11.5 mg Manganese - 10% of your DRV. Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• 18 mcg Folate - 5% of your DRV. Folate aids in brain health and fights heart disease.
• 189 mg Potassium - 5% of your DRV. Potassium benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition.
• 10.7mg Omega-3 Fatty Acids and 51.7mg Omega 6 Fatty Acids. These fatty acids may help reduce the risk of coronary heart disease.
• Nasunin - a phytonutrient found inside eggplants with antioxidant properties that help protect brain cell membranes.
• Flavonoids and Antioxidants that may reduce the risk of heart attack and stroke.
• Chlorogenic acid - a phenolic compound found in eggplants that help enhance your immune system, lower LDL "bad" cholesterol, and fight free radicals that lead to cancer.
• Phytosterols which  may have cholesterol-lowering properties like reducing cholesterol absorption in the intestines.
• Terpenes - compounds that can help lower cholesterol

Although far from a super food, the eggplant is definitely worth eating every now and then. It is a low-calorie - 28 calories per cup - tasty meal option that offers a significant amount of beneficial nutrients. Another bonus is that it is 92% water by weight. Therefore, the eggplant acts as a diuretic and can be a good anti-bloat food!

Please Note: Eggplants do contain oxalates which can lead to kidney and gallbladder problems if you are prone to them.

*Fun facts from The San Francisco Ferry Plaza Farmer's Market Cookbook by Christopher Hirsheimer and Peggy Knickerbocker

Figs

Almost everyone loves the Fig Newton, but did you know that the fig is delicious all by itself?! Not only are figs packed with sweet, tasty, satisfying flavor, they are also packed with nutrients that can do your body good. Along with some iron and trace amounts of Vitamins C, E, K and A, Figs contain:

• A good amount of B vitamins. B vitamins aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• More fiber than most fruit. One serving of figs (about 3 small figs) contains 4.6g Fiber, about 20% of your daily recommended amount (DRV). Fiber may help prevent certain cancers such as colon and aids in digestive health, heart health, weight management and diabetes.
• The most calcium of any fruit. One serving provides 53mg calcium which is 6% of your DRV. Diets high in calcium and vitamin D are thought to aid in bone and teeth health, weight management and may reduce the risk of pre-menopausal breast cancer, colorectal cancer and type-2 diabetes.
• A good amount of potassium. One serving provides 244 mg which is 7% of your DRV. Potassium is thought to help regulate blood pressure reducing the risk of hypertension. It also aids in proper electrolytic functions and brain, kidney and muscle tissue health.
• A good amount of manganese. Figs contain 10% of your DRV. Manganese is important in energy production and antioxidant defenses as well as bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.
• More polyphenols than many common fruits and vegetables. Polyphenols are a group of chemical substances found in plants. They are thought to have antioxidant characteristics that may reduce the risk of cardiovascular disease and cancer.

Fresh figs are delicious but are easily bruised and go bad very quickly. Dried figs are an excellent alternative and are just as nutritious. You can:

• eat them chopped up on their own or mixed with nuts and seeds as a quick sweet snack.
• add them to casseroles, meats, vegetables, salads, baked goods,and hot and cold cereals.
• use them as a spread or dip when blended with yogurt, ricotta or cottage cheese
• use them as a sweetener and/or fat substitute in many recipes when pureed with water. In addition to adding sweetness to baked goods, they help keep them moist and fresh because figs contain a natural humectant.

Go ahead and have a cookie if you may, but don't limit yourself. Try to do some experimenting with the fig. I believe you will find many delicious uses for them and help your health in the process.

Please Note: Figs do contain oxalates which can lead to kidney and gallbladder problems if you are prone to them.

Avocado

ummmmmmmm the avocado. This smooth and creamy fruit feels almost sinful when eating. However, unless you are drinking down a giant frozen margarita and chowing on chips with your guacamole, you are doing your body a huge favor. Adding avocado to your dish not only adds tremendous flavor, appeal and nutrients but also increases the absorption rate of key nutrients provided by other foods in the dish.

Many people shy away from the avocado because of the high amount of fat and calories it contains. This shouldn't be however because the health benefits make every calorie worth it. A 1/2 cup serving of avocado provides about 117 calories and 11g fat. 7 of the 11g of fat are mono-unsaturated which are the "good" fats. These fats help lower bad cholesterol and increase good cholesterol reducing the risk of cardiovascular disease as well as aid in the absorption of other key nutrients. This my friends is only the beginning. Avocados also contain:

• more fiber than most fruit. They contain 3.5g per 1/2 cup serving. Fiber may help prevent certain cancers, reduce risk of heart disease, promote GI health, weight management and help regulate blood sugar.
• 60% more potassium than a banana which benefits the body in a number of ways including aiding in proper electrolytic functions and keeping the heart, brain, kidney and muscle tissues in good condition.
• a high amount of vitamin A which plays an important role in vision, bone growth, immune function, cell function and skin health.
• a high amount of vitamin E which helps prevent cell damage, cancer and heart disease.
• a high amount of vitamin K which is essential for proper kidney function and promotes normal blood clotting.
• B vitamins which aid in healthy metabolism, skin, immune function, and cell growth and may help relieve symptoms caused by stress, depression and heart disease.
• a good amount of Folate which aids in brain health and fights heart disease.
• a good amount of Lutein which promotes eye health and fights off age-related Macular Degeneration.

So whether you eat it by itself, toss it in a salad or salsa, put it in a sandwich, spread it on toast or a bagel, or mash it into a veggie dip or guacamole, enjoy it. Like I said before, every calorie is worth it!

Pistachios

Pistachios are so delicious that I feel like I am totally splurging when I eat them! How happy am I to know that they are not only so good for me but are the lowest calorie nut around!! A one-ounce serving is about 49 pistachios, and has only 160 calories and 13g of fat. That is about 10 more peanuts, twice as many almonds, and 4X the amount of walnut halves or cashews per serving. Nice! But that is not the only great news. They are an excellent source of thiamin, vitamin B6, copper, manganese, potassium, phosphorus and magnesium. AND – get this - numerous studies have shown that eating pistachios can help:

·      Improve heart health. They contain -

o   a high amount of mono-unsaturated fatty acids which help lower cholesterol.

o   phytosterols, plant sterols, which decrease absorption of cholesterol from other foods.

o   the amino acid arginine which helps prevent the hardening of arteries.

·      Maintain eye health. They contain -

o   Lutein and zeaxanthin which help reduce the risk of degenerative eye diseases.

·      Maintain blood sugar levels. They contain -

o   5g fiber per serving which also helps manage cholesterol and promote colon health.

·      Reduce risk of cancer and other disease as well as slow down the aging process. They contain -

o   a tremendous amount of antioxidants which help prevent cell damage.

·      Maintain body weight. They contain -

o   a good ratio of calories, fat, protein and fiber which helps you feel satisfied with a small amount and stay satisfied for a longer period of time.

Can you believe that? All of that goodness packed in a little tasty nut. There are a number of ways to enjoy them; mixed in salads, yogurt, main dishes, desserts, trail mixes or on ice cream ;) But I think one of the best ways is just by themselves. A great way to control your portions is to buy them shelled so you have to remove the shells yourself. This slows down the eating process hopefully satisfying your hunger with fewer pistachios!!

Quick Note - A YUMMY antioxidant packed trail mix is the Nantucket Blend by Back To Nature. Be careful though, a serving is only 3 tablespoons. That gets eaten quick!! http://www.backtonaturefoods.com/products_nuts_nantucket.aspx

GO NUTS!

Yogurt

    There are so many benefits of eating yogurt I don’t think I will be able to fit them on one page! Not only is it good for you, but it is easy, quick and super convenient. It is an excellent food on its own and can be used in just about any dish you want to whip up for breakfast, lunch, dinner or dessert! It is an excellent replacement for the traditional fatty foods like cream, mayonnaise and sour cream and an excellent dessert choice for your sweet tooth instead of whip cream or ice cream!

     Yogurt is a strong source of calcium, protein, important vitamins and minerals and best of all, probiotics. These are beneficial bacteria that can help slow down the growth of harmful bacteria in your stomach and GI tract. Eating yogurt on a regular basis as been shown to:

• Boost your immune system and reduce risk of infection
• Protect against inflammation and autoimmunity
• Treat and prevent food allergies
• Help with lactose intolerance
• Decrease the risk of diarrhea associated with antibiotics
• Help treat GI problems like Crohn’s, IBS, ulcers, and Ulcerative Colitis
• Help improve eczema and asthma in children
• Reduce risk of respiratory infections
• Protect body from toxins and food poisoning
• Decrease presence of carcinogens and lower risk of cancer especially colon
• Lower blood pressure
• Decrease LDL (bad cholesterol) increase HDL (good cholesterol)
• Help increase fat loss
• Help build bone mass
• Treat symptoms of arthritis
• Promote skin health
• Promote brain health

    When buying yogurt it is best to buy organic and with the statement “contains live active cultures.” The main one to look for is Lactobacillus bulgaricus but other good ones include Streptococcus thermophilus, Lactobacillus casei, Lactobacillus acidophilus, and Bifidobacterium lactis.

     Yogurt with the fruit on the bottom generally contain way too much sugar. It is best to mix in your own fruit with plain or vanilla. Some of the ones with the fruit already mixed in are not as bad, just read the label and make sure it is real fruit.  Also keep an eye on the sugar content.   

     I always buy Stonyfield Farm - http://www.stonyfield.com .  It is organic and it contains six active cultures. I buy their vanilla, their YoBaby and their YoKids - yogurt to go. I put them in the freezer and the kids think they are popsicles. They make an excellent snack. I also recommend Dannon LaCreme. It is not organic, but it is the best tasting yogurt around! And their DanActive and Activia are both packed with the “active cultures” mentioned above - www.dannon.com.

     One more quick thought – when you open your yogurt and it has the clear liquid on top, stir it in, don’t dump it out. That is straight whey protein. The whey protein helps build muscle, slow down fat formation and keep your mind at peace!

     I will have a new recipe each day this week featuring yogurt!

 

Chocolate

     I do have a few friends that do not like the amazingly delicious taste of the cocoa bean! How is that possible? I do not know, but it is true. However, I do believe that most people just can't live without it! I know I can't and am very happy to know that I don't have to. Not only is it the perfect ending to any meal and/or an ideal little pick me up in the late afternoon, it is also a great disease fighter for my body (and yours too!).

   Research shows that chocolate, especially dark chocolate containing at least 70% cocoa, is beneficial to our health for many reasons.

• Because chocolate is made from plants, it contains flavenoids, which are antioxidants that can -
    - help relax blood pressure through the production of nitric oxide, and balance certain hormones  in the body.
    - protect our immune cells from free radical damage and increase immune function increase vascular function by relaxing blood vessels which prevents cholesterol from forming plaque
    -  lower LDL (bad stuff) and increases HDL (good stuff) 
    - decrease the risk of blood clots that lead to heart attack and stroke
• Contains procyanidines which are phytonutrients that help safeguard immune cells and decrease inflammation.
• Contains catechin - a flavenoid in cocoa that blocks CFTR, the gene that regulates fluid loss in the small intestine and causes diarrhea.
• Contains theobromine - and was shown in one study to be more affective than codeine based cough medicine at calming coughs.
• Contains phenylethylamine which can act as a mood enhancer.
• Contains Serotonine which acts as an anti-depressant.
• Contains methylxanthines which is a stimulant increasing sensitivity of the skin (which is good for those fun nights with your hubby!)
• Contains lots of flavor so is excellent for your taste buds!
• Contains a good amount of magnesium and fiber.

     When choosing your chocolate bar, be sure to choose one that contains at least 70% cocoa, contains cocoa butter instead of hydrogenated oils and raw cane sugar. One of the best I have found is the Green & Blacks Organic Dark Chocolate. I love Dove Dark Chocolate too, but it is not quite as beneficial for you. It's chocolate is processed with alkali. But it does contain Cocoapro which is a blend that contains twice as many antioxidants than most other brands.

"Natural", not alkalized, cocoa powder has the highest concentration of antioxidant polyphenols. It is ideal to use in recipes like hot chocolate. Studies have shown that milk may interfere with the absorption of the antioxidants though, so it is best to use it with a plant based milk like soy or almond.

One last tip, serving suggestion. Chocolate is a healthy treat however if it is not straight cocoa powder it is very calorie dense, high in fat and high in sugar. The amount per day recommended is 1 ounce. I know that seems small, but it is possible to only have 1 ounce. You just have to eat it slowly and savor each little morsel. Cut it up into 4 little pieces and let each one melt in your mouth.

Spinach

Talk about a super food. You probably can’t get more bang for your buck than with spinach. This leafy green is packed with nutrients and has only 13 calories per 2 cups (raw) – only 13 calories?! Can you believe it? That is like ¼ of a French fry!! Let me just tell you some of the benefits of Spinach.

• Good for the Heart – contains folate and vitamins B₁₂ and B_6. These aid in prevention of clogged arteries and heart disease by keeping the compound homocysteine in check.
• Good for the Eyes and Skin – loaded with carotenoids, including beta-carotene (vitamin A), and lutein. These aid in prevention of some eye disorders and help promote healthier skin.
• Good for the Bones – loaded with vitamin K, and contains a significant amount of calcium and magnesium which all promote bone health.
• Good for the Muscles – spinach contains more protein than most other veggies especially when eaten with whole grains.
• Good for the Colon– spinach contains significant amount of fiber per serving.
• Good for the Brain – contains folate which has been shown to promote healthier brains by delaying memory loss and increasing brain power.
• Good for your Immune System – contains a good amount of vitamin C which is necessary for your immune system to function properly.
• Good for Energy – contains a significant amount of iron. Iron is necessary for your body to produce hemoglobin which is required to maintain good energy levels. To increase absorption of the iron from spinach, you should eat it with foods rich in Vitamin C.
• Good for your Health – contains many anti-oxidants which are thought to help prevent cancer and if eaten on a regular basis has been proven to help stabilize blood sugar.

The list could go on for days but I will stop here. To get the most out of your spinach, if fresh, you should eat it as soon as you can.  The longer it is refrigerated, the more nutrients it loses. It is also thought best to cook your spinach at least some of the time rather than eat it raw all of the time. Cooking helps with nutrient absorption and it also helps to reduce the amount of oxalic acids found in spinach which can lead to kidney stones if you are prone too them. (please note that)

Important note: Spinach contains purines so if you suffer from gout or kidney problems you may want to avoid spinach. Spinach also contains goitrogens so if you suffer from thyroid problems you may want to avoid spinach. Please talk to your physician if you have any questions.

Just Eat It!

     Fish that is.  I am sure you have heard it before, and probably over and over, but I am going to tell you again. The studies that continue to show the possible benefits of fish oil are just too great to ignore. 

     Fish is an excellent source of Omega-3 fatty acids. We must consume fatty acids from food as our body does not produce it on its own. There are other foods that contain the beneficial Omega-3 fatty acids but fish is definitely the best source. Almost all fish is good for you because it is an excellent source of protein and contains important vitamins and minerals.  Some fish are better than others though, especially when it comes to the Omega-3’s. The best fish choices for Omega-3’s are the fattier ones like salmon, herring, turbot, mackerel, sardines, and anchovies. Good choices also include sea bass, snapper, rainbow trout, shrimp, scallops, clams and lobster.

     The possible benefits of fish oil are becoming almost too numerous to list. It seems like every day I read about a new study that shows new evidence of the possible benefits. Some of them, but definitely not all, include:

·         reduces risk of heart disease, cardiac death, stroke and some cancers

·         aids in treatment of Crohn’s disease, some cancers, lupus, kidney disorders, arthritis, psoriasis, and eczema

·         promotes healthy eye and brain function and aids in treatment of mental disease and disorders like Alzheimer’s, ADHD and depression.

     To benefit from eating fish, it is recommended that you eat 2-3 servings of fish per week. In case you just can’t do that, there are other foods that contain Omega 3’s. Walnuts, flaxseeds, canola oil, and tofu are some good options. There are also eggs that are now produced by chickens fed flaxseeds that contain a higher amount of the essential fatty acids than a regular egg. And even though the best way to get any type of nutrient is by eating whole foods, there are supplements – so many now, I can’t even count. So if you absolutely cannot stomach fish (I do recommend you keep trying), or don’t want to because you are a vegetarian (if that is the case I will leave you alone!), you still have a chance at getting your beneficial Omega-3’s.

     I have included two tables for your viewing. One compares Omega-3’s in fish and the other compares Omega-3’s in plant sources.

http://www.ajcn.org/cgi/content/full/78/3/640S/T1

http://www.originalfishcompany.com/pdf/nutrition.pdf

The Cantaloupe

Another excellent summer food is the cantaloupe. Although it is available almost year round, it is most delicious (and cheapest) in the summer months of June, July and August.  Nothing is better than a big, chilled bowl of fruit salad on a hot summer day!

Cantaloupe is a low calorie, high nutrient food that does your body a lot of good! First of all it has a relatively low GI load which means it helps keep your blood sugar relatively constant.  This helps your body perform at its best.  It is also an excellent source of beta carotene (note the orange color) which is converted to vitamin A by your body.  Vitamin A has been shown to promote both eye and lung health (in both smokers and second-hand smokers).  It is packed with vitamin C which strengthens your immune system and acts as a powerful anti-oxidant.  It contains a substantial amount of potassium, and a good amount of fiber, vitamins B6, vitamin B3, and folate.

A great thing about cantaloupe is it takes minimal preparation and you can eat A LOT of it!! One cup has only 55 calories. It is an excellent food for any time of day and you can just slice it in half and eat it right out of its rind.  It is also good topped with cottage cheese or yogurt and Grape-Nuts Trail Mix cereal for a little crunch. Of course it is excellent in any fruit salad. My favorite however is cantaloupe, strawberries, blueberries and kiwi. Mix them up, squeeze a little lime juice all over it and woalla – you have the prettiest, tastiest, and just about healthiest bowl of fruit you can get!

When you are picking out your melon, the coloring should be more yellowish than green and the place where the stem used to be should be smooth. But the best way to tell, I think, is the smell. I have heard it is a myth, but it usually works for me. If it doesn’t smell at all or smells too ripe, I wouldn’t choose it. But if it smells like a good, sweet melon, you usually have a winner! 

The Strawberry

Strawberries and summer kind of just go together.  Being their season, they are easy to come by, delicious and priced right (which makes them taste even sweeter)! There a number of reasons why you should eat them all up, and there are a million ways to enjoy them. 

You get a lot of bang for your buck with strawberries.  Because they are loaded with nutrients, they are a super strong antioxidant but they are light on the calories.  They contain folate, potassium, loads of vitamin C, quite a bit of fiber, and the phytochemical ellaic acid (which is thought to fight carcinogens) - just to name a few.  All of those nutrients together make strawberries a powerful disease fighter in a very small package!  What's even better, one whole cup of strawberries only has about 45 calories. Another great reason strawberries and summer go together - it's a skinny food!

A great thing about strawberries is that they are so easy and so versatile.  They can literally be eaten at every meal - that may be a little much - but it is possible!  They are delicious on their own and add just a little something to anything you are eating with them. Not only do they add flavor, but they also add color which makes the food you are eating (or serving) more appealing.  With some people that is very important.  A big bowl of oatmeal or a plate of scrambled eggs sure looks a lot nicer with some bright red strawberries with it and if you are trying to get your kiddos to eat it, that just might do the trick. 

Adding strawberries to your breakfast is probably a no brainer as is using them in desserts or smoothies so I wont go on about that.  But, adding strawberries to your main course meals is also an option that I don't think many people think about.  Tossing them in a salad with any other salad ingredients you want and some grilled chicken or shrimp just completes the salad and makes it a perfect summer meal.  Grilling some salmon on the grill and adding a mango strawberry salsa to it is delicious.  Just chop up some mango and strawberries, add some green onions and a pinch of chili pepper if you'd like to offset the sweetness, and squeeze a little bit of lime juice on top. Delicious AND you are doing your body all sorts of good with the salsa AND the salmon!  The recipe of the week in fitDish is a pasta recipe from a restaurant in NY that I found online last year and tried it. It is so yummy. Pasta and strawberries - I know it sounds crazy, but you should try it!

Okay, I have gone on too long but basically what I am trying to say is that you can't go wrong with the strawberry. It looks good, it tastes good, it is great for you and it is easy - Big Bonus. Quick bit of info about me, if I feel like the main meal I have prepared for my family is not such a great one health wise, I throw a bunch of strawberries on our plates and I feel much better about it!

Strawberries and summer kind of just go together.  Being their season, they are easy to come by, delicious and priced right (which makes them taste even sweeter)! There a number of reasons why you should eat them all up, and there are a million ways to enjoy them. 

You get a lot of bang for your buck with strawberries.  Because they are loaded with nutrients, they are a super strong antioxidant but they are light on the calories.  They contain folate, potassium, loads of vitamin C, quite a bit of fiber, and the phytochemical ellaic acid (which is thought to fight carcinogens) - just to name a few.  All of those nutrients together make strawberries a powerful disease fighter in a very small package!  What's even better, one whole cup of strawberries only has about 45 calories. Another great reason strawberries and summer go together - it's a skinny food!

A great thing about strawberries is that they are so easy and so versatile.  They can literally be eaten at every meal - that may be a little much - but it is possible!  They are delicious on their own and add just a little something to anything you are eating with them. Not only do they add flavor, but they also add color which makes the food you are eating (or serving) more appealing.  With some people that is very important.  A big bowl of oatmeal or a plate of scrambled eggs sure looks a lot nicer with some bright red strawberries with it and if you are trying to get your kiddos to eat it, that just might do the trick. 

Adding strawberries to your breakfast is probably a no brainer as is using them in desserts or smoothies so I wont go on about that.  But, adding strawberries to your main course meals is also an option that I don't think many people think about.  Tossing them in a salad with any other salad ingredients you want and some grilled chicken or shrimp just completes the salad and makes it a perfect summer meal.  Grilling some salmon on the grill and adding a mango strawberry salsa to it is delicious.  Just chop up some mango and strawberries, add some green onions and a pinch of chili pepper if you'd like to offset the sweetness, and squeeze a little bit of lime juice on top. Delicious AND you are doing your body all sorts of good with the salsa AND the salmon!  The recipe of the week in fitDish is a pasta recipe from a restaurant in NY that I found online last year and tried it. It is so yummy. Pasta and strawberries - I know it sounds crazy, but you should try it!

Okay, I have gone on too long but basically what I am trying to say is that you can't go wrong with the strawberry. It looks good, it tastes good, it is great for you and it is easy - Big Bonus. Quick bit of info about me, if I feel like the main meal I have prepared for my family is not such a great one health wise, I throw a bunch of strawberries on our plates and I feel much better about it!