Super Foods

According to SuperFoods Rx: Fourteen Foods That Will Change Your Life, some foods will not only improve your life - but may well extend it.

Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt - all rich in nutrients and relatively low in calories - are all credited with preventing, and in some cases even reversing, heart disease, diabetes, certain cancers and dementia.  Not only that, claim "Superfoods" authors Dr. Steven Pratt and Kathy Matthews, but build your diet around them and you'll have more energy and look better, too.  The right foods - can actually change the course of your biochemistry," they write. "They can help to stop damage at the cellular levels that can develop into disease . . . You will also feel better, have more energy, look better, and can embrace all that life has to offer you with more optimism."

These healthy foods make delicious options for grazing or as part of a meal.
BEANS – these provide low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium.  You can also include green beans, sugar snap peas, green peas, and chickpeas in this category.  An easy and yummy dish in this category is hummus.  Hummus can be made not only from chick peas but also from edamame.

BLUEBERRIES – these have fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories.  Other berries such as cranberries, raspberries, strawberries, cherries, currants, and purple grapes are also great.  This is an easy one to incorporate in your food. Add to your protein shake, put over cereal or yogurt. Eat plain as a mid day fueling.  They are also delicious frozen for a change in texture.  Berries make an excellent "go to" dessert.

BROCCOLI – is rich in folate, fiber, calcium, vitamins C and K, and beta-carotene.  You can also try Brussels sprouts, cabbage (red and green), cauliflower, bok choy, or kale.  Roasting broccoli and cauliflower and brussel sprouts make an excellent winter side dish. 

OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine.  Other grains that are good include wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa.  This one is easy if you like oatmeal.  But also try brown rice and barley in soups and quinoa as a side dish. 

ORANGES – We all know these are a great source of Vitamin C. They are also good for fiber, folate, potassium, pectin.  Also try: lemons, grapefruit, kumquats, tangerines, limes.  Oranges travel well as a snack in the office.  And Clementines are in season now so get them before they are gone.  Use lemons and limes to add flavor to steamed or raosted veggies and to fish.

PUMPKIN - contains alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium.  Also try: carrots, butternut squash, sweet potatoes, orange bell peppers.  These yummies add color to your plate.  Carrots, squash and pumpkin all make delicious soups.  Sweet potatoes are wonderful roasted or as an alternative to regular fries. 

WILD SALMON – is known for being a great source of omega-3 fatty acids. It’s also a good source of vitamins B and D, selenium, potassium, protein.  You can also try: Alaskan halibut, canned albacore tuna, sardine, herring, trout, sea bass, clams. 

SOY - is a good source of omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
You can also try tofu, soymilk, soy nuts, edamame, miso.  Soymilk in your smoothies and edamame as a side dish.  I love steamed edamame with Old Bay.

SPINACH- provides beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc.  Also try: kale, collards, Swiss chard, bok choy, romaine lettuce, mustard and turnip greens.  Try to eat this steamed or raw. I love a fresh spinach salad or quickly sautéed with olive oil and garlic. Add strawberries and walnuts to raw spinach for a wonderful salad that is a change of pace. 

TEA is also part of this list, both green and black. Tea has flavonoids, fluoride, no calories.
For an excellent tea choice – look at Arbonne’s Detox Herbal Tea – the herbal blend helps supports our kidney and liver functions – even more important for flushing toxins for some temptations we may succumb to this time of year.

TOMATOES - contain lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber.  A sliced tomato sprinkled with a little black pepper or Old Bay is an instant side dish.  Of course they are better in the summer!

TURKEY (skinless breast) provides low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc.  Tis the season for turkey!  Spend a few minutes on the internet and look for some healthy recipes for that left over turkey.  I use ground turkey in place of ground beef for most all recipes. 

WALNUTS – these have omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
Also try: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews.  these are easy, quick energy snacks.  Trader Joe's has wonderful pre-packaged nut servings that are easy to toss in your purse or car.  Remember the key is being prepared. 

YOGURT - with live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc. 

Love, Tee