HEALTHY LIVING—FOODS THAT NOURISH YOUR BODY INSIDE AND OUT

Did you know there are foods that are good for you in more ways than one? These foods both lower your risk of disease when you eat them AND give your skin a radiant glow when you apply them topically.

Avocados—Studies have shown that these fruits (yes, the avocado is a fruit, not a veggie) can lower your bad cholesterol.  Avocados also contain about 13 grams of fiber, and we all should know by now that a diet high in fiber is a good for our health.

Because it contains protein, omega-3 fatty acids, and vitamins A and D, avocados are also a natural moisturizer.

Avocado Facial Mask

half an avocado

2 tsp. olive oil

1 T. honey

Mix together and apply to skin. Leave on 5-10 minutes. Rinse.

Oatmeal—Another food high in fiber, oatmeal slows the absorption of glucose and can help keep your blood sugar in check.

When used on the skin, the vitamin E in oatmeal alleviates itchiness (Remember when you were a kid and contracted poison ivy? Mom had you soak in an oatmeal bath, right?) and will smooth rough skin.

Oatmeal Face and Body Mask

1/2-cup oats

2 T. hot water

1 tsp. honey

1 tsp. olive oil

1 tsp. dark brown sugar

Mix into thick paste. Apply to skin. Leave on 5-10 minutes. Rinse.

photo by Hegwig Storch

Grapefruit—An excellent source of potassium, grapefruit aids in reducing water retention and bloating.

When applied topically, the citric acid works to exfoliate the skin and unclog pores. The high vitamin C content can counter damaged skin.

Grapefruit Mask

1 egg white

2 tsp. fresh grapefruit juice

2 tsp. sour cream

Beat egg white until fluffy. Fold in grapefruit juice and sour cream. Apply to skin. Let sit 10 minutes. Rinse. 

HEALTHY LIVING WITH JANICE--POWERHOUSE FRUITS AND VEGETABLES

photo by Masparasol

Watercress? Who knew?

The buzzword in healthy eating over the last few years has been “superfoods.” But what exactly is a “superfood”? Actually, it’s a marketing concept. However, there are some foods that are really, really good for us. Research has shown that certain foods over time are associated with a reduction in cancer and other diseases. We know there are foods we should eat and foods we should stay away from or eat sparingly. But fads come and go. So how do you choose?

Researchers at William Paterson University have come up with a list of “41 powrhouse fruits and vegetables” which are ranked by the amount of 17 critical nutrients contained in them. Foods were scored by their fiber content as well as various vitamins and minerals deemed vital to public health. The study was recently published in a CDC journal article. Topping the list was watercress, followed by Chinese cabbage, chard, beet greens, spinach, and hickory.

Fruits ranked a lot lower than vegetables. The highest-ranking fruits were red peppers (yes, peppers are really a fruit,) pumpkins, tomatoes, and lemons. Even more surprising, blueberries, which we’ve been told for years are really, really good for us, didn’t even make the list. Neither did cranberries and raspberries. This is because although these berries are rich in phytochemicals, which are non-essential nutrients that have protective or disease prevention properties, there’s no uniform data on food phytochemicals or recommended consumption levels. The scores in the study are based solely on nutrients.

If you’d like to see the complete list, you can find it here. 

HEALTHY LIVING WITH JANICE--HEALTHY FOOD SWAPS

Healthy Food Swaps

We all know we should eat more healthful foods, but it’s the stuff that’s not very good for us that often tastes the best—recipes made with bacon, heavy cream, fats, salt, mayonnaise—those usual suspects.

Instead of denying yourself foods you enjoy, try swapping out some of those not-so-good-for-you ingredients for healthy alternatives. Trust me, the recipes will taste just as yummy, and you’ll be doing your body a favor.

Here are some great substitutions that won’t take away from your gastronomic pleasure:

If a soup recipe calls for heavy cream, place 1/2 broth and 1/4 cup white beans in a blender. Puree until smooth. Add to soup.

Instead of salting your food, add a squeeze or two of lemon or lime to chicken, fish, rice, and vegetable dishes.

When baking muffins, brownies, and sweetened breads, replace half the oil with applesauce or pureed prunes.

Another baking tip: replace half the white four with whole-wheat flour.

Paprika mimics the smoky flavor of bacon. Sprinkle it on your morning eggs or any recipe where you’d normally add bacon.

Do you like mayo on your sandwiches? Try substituting a smear of mashed avocado on your bread.

Instead of breadcrumbs for casseroles, meatloaf, and breading, use rolled oats which you’ve first pulsed until grainy in a food processor.

When recipes call for sour cream or buttermilk, substitute plain yogurt.