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 - ANOTHER SUPERFOOD

From time to time Janice has discussed superfoods on the blog. Today she’s back with another. -- AP

When I say chia seeds, what do you immediately think of? Chia pets, right? Those ubiquitous gag gifts that pop up on TV commercials and store shelves every December are the butt of many a joke.

What’s not a joke, though, is the chia seed. The nearly flavorless chia seed is packed with omega-3 fatty acids for your heart and almost 10 grams of fiber per two tablespoons. When it absorbs water in your stomach, it expands by sixteen times in volume, making you feel full without feeling bloated.

So what can you use chia seeds in? Just about everything:

Mix them into a scrambled egg
Soak them in milk and add to cereal
Add to salad dressings
Use as a thickening agent in soups
Sprinkle over pasta
Mix with peanut butter
Add to yogurt
Blend into smoothies
Add to barbecue sauce for basting
Add to brown rice
Add to ground beef for meatballs
Sprout the seeds and use in salads
Add to cookie dough

You can also find lots of recipes online for chia seeds.

A food that’s good for you and helps you lose weight? Now that’s a superfood!

Who knew? Okay, readers, I’m off to the health food store for a pack of chia seeds. How about you? -- AP

HEALTHY LIVING WITH JANICE - SUPERFOODS

From time to time we’ve talked about superfoods here, those foods that give you extra energy, help you lose weight, or even possibly ward off cancer. Today health editor Janice Kerr adds a few more foods to the superfoods list. -- AP

Anastasia, have you ever eaten kefir? It’s a creamy drink that’s not only rich in calcium, it’s a probiotic. That means it aids in healthy digestion and also pumps up your immune system. You can find kefir in the dairy section of most supermarkets. Because it has a slightly tart taste, blend it with berries or add a drop of vanilla extract.

When choosing berries to add to your kefir, consider black raspberries. This fruit is not only low in sugar and calories, it’s high in fiber, folate, and vitamin C. But best of all, guess what the  phytochemicals in black raspberries do? Nothing short of causing cancer cells to commit suicide. How cool is that?