This article appeared recently in the New York Times. I've included excerpts here and added my own commentary in bold to help give you additional information. Mike
"Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren't. But some of his favorites, like purslane, guava and goji berries, aren't always available at regular grocery stores. I asked Dr. Bowden, author of 'The 150 Healthiest Foods on Earth,' to update his list with some favorite foods that are easy to find but don't always find their way into our shopping carts. Here's his advice.
1. Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
2. Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes. (Natural diuretics also include celery, lemons, limes, and aspargus) How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil. (Steam with onion and garlic. Sea salt will help increase nutrient absorbtion and decrease bitterness. Finish with olive oil do not cook with it. Heating above 165 degrees breaks down the oil and turns it into a trans fat!)
4. Cinnamon: May help control blood sugar and cholesterol. How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it. (All the nutrients are in the seeds. Use in salads or mixin when making a fruit salad. Most juices are not using the seeds they are using the membrane and skin and then the manufacturer adds high-fructose corn syrup to make it sweeter. The nutritional information is not what you are getting in terms of nutrients. Read the ingredients closely. Just eat the seeds from a fresh pomegranite. Check out the nutrition class for a demonstration or ask me about an easy way to remove the seeds from the membrane.)
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
(Again look at the ingredients. Are you eating a plum or high-fructose corn syrup?)
7. Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
8. Sardines: Dr. Bowden calls them "health food in a can." They are high in omega-3's, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
9.Turmeric: The "superstar of spices," it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish. (Fenugreek has even more anti-inflammatory properties and can be used in cold salads, sauces, or soups.)
10. Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don't spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds. (Eat fresh blueberries in the summer, frozen in the off season to get more nutrients. DO NOT use soy.)
11. Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories. (Seasonal squashes will be high in Vitamin A and fiber. You can roast the seeds as well for more vitamins and nutrients. Anything canned is decreasing your nutrients and absorbtion.)
How to eat: Mix with a little butter, cinnamon and nutmeg. "
Bob B. repeats as the Fitness Inside & Out football pool winner. The winner was decided before the SuperBowl this year since nobody in the pool had Pittsburg or Arizona to win the Superbowl. None of the Superbowl winners that were picked in the pool even made the playoffs. Dallas, Green Bay, and New England were the various teams selected. This win is the second year in a row in which Bob B. has won. Congrats!! We have not had a three-peat, so good luck.
Don Splain, an organic chef who trained at the prestigious Culinary Institute of America, and Mike Edwards will be starting a nutrition and cooking class the end of January. If you are interested in the class, please sign-up at the front desk. The course consists of three classes and a cooking class. Topics covered include cholesterol and healthy fats, and the harmful effects of food additives that you may not know about, and changes in the food industry in the last 10 years that benefit manufacturers at the expense of consumers. Cooking demonstrations are determined by the class and the goal is to educate the class on what is changing in the food industry and how to maintain a healther lifestyle. For more information ask your trainer, or Mike Edwards.
