Tag: superfoods

FUN

Health MATTERS:  out of the Ordinary   

Tell me you’re not sick & tired of hearing/seeing/reading all the publicity to do with all things Kale?  How about Açaí?  Pomegranate is so last year! (even though I just bought a bottle of pomegranate vinegar).

veggieYes, we know (or have been repeatedly informed) that they’re wonderful for us, but now we take for granted the ordinary food staples that sound less glamorous.  Fruits and vegetables like celery, grapes, mushrooms and bell peppers – stuff we probably have more of in our kitchens.  Why should they be ignored? I always root for the underfruit!

Researchers are discovering new reasons to get excited about the old standbys.  So maybe we shouldn’t let “superfoods” crowd out staples that are just as nutritious.  They can work together as a team.  Let’s discuss:

universe4Celery – what’s a dip platter without this crudite? Now, back on the must-eat list as a potential cancer fighter with it’s top source of a flavonoid called apiginen.  Researchers recently discovered that when pancreatic cancer cells were treated with apigenin, 44 percent of the cells died.  Apigenin activates a chemical reaction inside diseased cells, causing them to self-destruct.  While eating celery can’t cure pancreatic cancer (you’d never be able to eat enough), over time a diet containing apigenin-rich foods my help prevent the disease.

universe7Grapes – we  like them because they taste so refreshing and the skins are bursting with Resveratrol, the same superstar antioxidant that helps make red wine good for your heart (providing you don’t drink the whole bottle yourself).  Resveratrol may also aid in boosting immunity by helping increase levels of a molecule that kills bacteria and viruses.  Adding more grapes to your diet may even protect you from contracting infections in the first place.  So drink up eat your grapes!

universe5Mushrooms are like magic – science shows they may help prevent breast cancer by lowering estrogen levels.  Fungi have also been thought to be heart healthy and immunity boosting for years.  A study showed that when postmenopausal women consumed 13 grams of mushroom powder (the equivalent of 1 ½ cups of white button mushrooms) per day for three months, their estrogen production dropped by 27 percent.

universe6Bell Peppers – researchers have long known that smokers have a lower risk of developing Parkinson’s disease characterized by a loss of brain docells that make dopamine.  No doctor would encourage lighting up, but there may be another way to get the benefit: peppers.  They’re a safe source of nicotine, which may protect dopamine producing cells.  Eating peppers (mostly bell peppers) twice a week or more is associated with at least a 30 percent reduced risk of Parkinson’s.  This according to Susan Searles Nielson, PhD, who did a study which was published in the Annals of Neurology.  Interesting stuff indeed.

What’s good too is that you can incorporate at least three of these items into a breakfast omelette, salad or pasta sauce. Try grapes in a chicken salad sandwich, they’re delicious.

 

 

FUN

B well – with natural mood boosters

Little healthful tidbits that go a long way…

Fight of the Superfoods:superfood The Good Seeds

We know we can’t go wrong with eating cancer fighting foods like broccoli, blueberries and flaxseeds.  These all-around great-for-you staples will get the thumbs-up from any nutritionist.  But when it comes to targeting specific health concerns, like boosing bone health or improving your mood, some superfoods might be a little more super than others.  Here are the champs:

pumpkinseedsBest Mood Booster: Pumpkin Seeds

With Sunflower seeds being a close second. They may have similar calories per ounce – 158 for pumpkin and 164 for sunflower – but pumpkin seeds pack 68 percent more tryptophan, an amino acid that aids in the production of serotonin, a mood-regulating neurotransmitter.  Pumpkin seeds also offer more than five times as much magnesium per cup; a recent study found that postgrad students whose diets regularly met or exceeded their RDA for magnesium (320 milligrams for women, or roughly half a cup of pumpkin seeds) were less likely to be depressed than students whose diets contained the least.

Try using them in salads & cereal.  I put toasted pepitas (same thing) in my granola.

chiaBest Bone Builder: Chia Seeds

With Flax seeds a close second.  There’s no debate that both seeds should be celebrated for their high concentration of heart-healthy omega-3s, but chia seeds happen to be a better source of calcium, with two tablespoons providing up to 16 percent of your RDA – four and a half times the amount in the same quantity of ground flax.  And with nearly 150 percent more phosphorus and more than 100 percent more manganese (two minerals that play key roles in bone formulation), chia seeds get the gold medal for helping to build and maintain strong bones.

Not only are they gluten/grain free naturally, but one tablespoon of chia seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. Perfect? Almost… they will get stuck in your teeth if you chew them plain.

They also give you tons of energy but also won’t keep you awake at night. They’re supposed to be great for weight loss because they can absorb many times their size/weight in liquid, they are great for preventing dehydration during exercise or exposure to heat.

Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance  while running long distances or during battle.

Try a handful in shakes + salads. Mixed with some almond flour and garlic powder, Chia Seeds make an excellent “breading” for fish or chicken.

You can even make your own homemade Chia Pet – but you can find that in someone else’s blog.
Also, **Don’t miss listening to “Transforming Health” with host Brad King for the most evocative and informative up-to-the-minute interviews with leading health professionals – Live every Wednesday @ 12PM-PST/3PM-EST on VoiceAmerica.com – #1 internet radio station in North America.

Here’s the link: http://www.voiceamerica.com/show/1686/transforming-health