Striving4Zen

• Avocados
• Chard, collard greens, kale, mustard greens, spinach
• Bell peppers
• Brussels sprouts
• Mushrooms (crimini and shiitake)
• Baked potatoes
• Sweet potatoes
• Cantaloupe, papaya, raspberries, strawberries
• Low-fat yogurt
• Eggs
• Seeds (flax, pumpkin, sesame, and sunflower)
• Dried beans (garbanzo, kidney, navy, pinto)
• Lentils, peas
• Almonds, cashews, peanuts
• Barley, oats, quinoa, brown rice
• Salmon, halibut, cod, scallops, shrimp, tuna
• Lean beef, lamb, venison
• Chicken, turkey

*Foods that have a lot of nutrients relative to the number of calories.

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Labels: almonds, avocado, cruciferous vegetables, eating healthy, eggs, fruits and veggies, healthy diet, Kale, lentils, potatoes, quinoa

You've just finished a tough workout. You're hot and sweaty so you reach for ... celery?

It's long been known that water-rich fruits and vegetables can contribute to your hydration needs. But recent research shows that beyond contributing to hydration, some fruits and vegetables may hydrate your body twice as effectively as a glass of water.

Water is cool, refreshing and calorie-free, but certain types of produce have a leg up on H2O. Why? Because they provide nutrients like mineral salts, amino acids and vitamins as well as hydration.

When exercising, your body can lose electrolytes through sweat. Replenishing lost electrolytes is the whole premise behind sports drinks. But certain fresh fruits and veggies can replenish your body, too -- without all the artificial colors and flavors.

Some top picks for hydrating foods:

• Watermelon. Rich in vitamin C, beta carotene and lycopene, the appropriately named watermelon is about 92 percent water.
• Cucumber. Cucumbers deliver a high water content as well as calcium, magnesium, sodium and potassium.
• Celery. Crunchy celery is actually 96 percent water. It also provides sodium, potassium, magnesium, calcium, phosphorus, iron and zinc.

But don't ditch your water bottle just yet. It's great to incorporate healthful hydrating foods into your diet -- especially during the warmer months. But a good, old-fashioned glass of water has its place, too. And, let's face it, while a stalk of celery might be more effective for hydration, it just doesn't taste as refreshing as an icy cold glass of water.

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Labels: celery, cucumber, exercise, fruits and veggies, hydration, water, watermelon

A new website from the Pesticide Action Network called What's On My Food shows you the side dish of chemicals you eat with each serving of food (WARNING: you will be AMAZED and HORRIFIED!). Using data from the USDA and EPA, the just-launched site lists the pesticides found on everything from almonds to watermelon.

So, you thought you were being "good" by eating oatmeal for breakfast? Well, you also inadvertently ate six different types of pesticides!

Serving broccoli with dinner? That's not all you're getting - add a sauce of 40 pesticides--five of them are known carcinogens and 19 are hormone disrupters.

You'll also see side-by-side comparisons between organic and conventional versions of each food. (Surprise: Even organic produce collects pesticides from the air.) Researchers still haven't determined a "safe" level of pesticides, but many experts think that reducing exposure is a smart move.

SOURCE

Labels: almonds, broccoli, chemicals, fruits and veggies, healthy eating, organic food, pesticides, produce, toxins

You eat to maximize your fiber. You eat for omega-3s. Well, there's another way to figure out what to put on your plate and what to avoid: the pH your food produces.

Foods that fall on the alkaline side of the pH scale offer many health benefits. Along with fighting inflammation, which is thought to lead to heart disease and some cancers, alkaline-producing foods can help maintain bone density and muscle mass. It is not the food's pH measurement that counts, but what happens to its acidity level during digestion. If a food increases the acidity of your urine, it is considered an acid-producing food. For instance, orange juice is an acidic food source but becomes alkaline as it is metabolized, while cheddar cheese is considerably more acidic than Camembert.

I am not advocating giving up all acid-producing foods — but you can make some healthy swaps, which will diversify your diet as well.

Eat More: Alkaline-Producing Foods	Eat Less: Acid-Producing Foods
Hard cheeses	Plain yogurt
Green tea	Cola
Hazelnuts	Peanuts
Orange juice	Cranberry juice
Quinoa	Brown rice
Mangoes	Prunes
Raw spinach	Cooked spinach

Thanks FitSugar!

Labels: acid, alkaline, eating healthy, fruits and veggies, healthy diet

By now we know that certain types of food do more for our health than others, but when it comes down to it, a lot of the research we read states that a particular item "may" promote heart health. Researchers sorted through 50 years of studies to weed out the definites from the maybes and discovered that only some diets claiming heart-healthy benefits are supported by strong evidence.

They found that the Mediterranean diet, incorporating plenty of vegetables, legumes, fruits, nuts, whole grains, cheese or yogurt, and fish, legitimately promotes heart health, and diets rich in vegetables and nuts also serve to lower your risk for heart disease. While there's some evidence about the ability for omega-3 fatty acids, whole grains, alcohol, vitamins E and C, beta carotene, folate, fruit, and fiber to positively affect heart health, the jury is undecided on whether or not these elements live up to the claims.

While more research needs to be done to qualify those dietary factors as being heart healthy, there is conclusive evidence that diets high in red meat, butter, refined grains, and high-fat dairy products, high-glycemic index foods, and trans-fatty acids are harmful to heart health. If you're concerned about heart health, revising your diet to resemble the typical Mediterranean diet could be a good place to start.

Thanks again FitSugar!

Labels: eating healthy, fruits and veggies, healthy diet, heart disease, heart healthy, Mediterranean Diet, Nuts, Whole grains

"Eating a variety of fruit together provides more health benefits than eating one fruit alone," says Bowerman. "Studies have shown that the antioxidant effects of consuming a combination of fruits are more than additive but synergistic." In fact, a study published in the Journal of Nutrition by Rui Hai Liu, PhD, from Cornell University's department of food science, looked at the antioxidant capacity of various fruits individually (apples, oranges, blueberries, grapes) versus the same amount of a mixture of fruits, and found that the mix had a greater antioxidant response.

According to the study, this effect explains why "no single antioxidant can replace the combination of natural phytochemicals in fruits and vegetables." The author also recommends eating five to 10 servings of a variety of fruits and vegetables daily to reduce disease risks, as opposed to relying on expensive dietary supplements for these compounds. "There are a huge number of compounds yet to be identified," adds Jacobs.

Source

Labels: antioxidants, fruit salad, fruits, fruits and veggies, healthy diet, nutrition, phytochemicals

Although the evidence is strong that dairy-product consumption doesn't prevent osteoporosis, simply eliminating dairy products does not ensure strong bones.

It pays to put some thought into keeping your bones healthy. Studies have shown that the following factors are helpful in building and maintaining strong bones:

• Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it's more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a 15-year period found that exercise may be the best protection against hip fractures and that "reduced intake of dietary calcium does not seem to be a risk factor." And Penn State University researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.

• Getting enough vitamin D. If you don't spend any time in the sun (about 15 minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.

• Eliminating animal protein. For a variety of reasons, animal protein causes severe bone deterioration.

• Limiting salt intake. Sodium leaches calcium out of the bones.

• Eating plenty of fruits and vegetables. They contain vitamin C, which is essential for building collagen, the underlying bonematrix.

• Not smoking. Studies have shown that women who smoke one pack of cigarettes a day have 5 to 10 percent less bone density at menopause than nonsmokers.

Source

Labels: bones, Dairy, exercise, fruits and veggies, healthy diet, milk, osteoporosis, strong bones, Vitamin D

There's an emerging star in the super-food world.

Plums are rolling down the food fashion runway sporting newly discovered high levels of healthy nutrients, say scientists at Texas AgriLife Research.

Plainly, "blueberries have some stiff competition," said Dr. Luis Cisneros, AgriLife Research food scientist."Stone fruits are super fruits with plums as emerging stars."

Far from fruit snobbery, the plum is being ushered in after Cisneros and Dr. David Byrne, AgriLife Research plant breeder, judged more than 100 varieties of plums, peaches and nectarines and found them to match or exceed the much-touted blueberries in antioxidants and phytonutrients associated with disease prevention.

The duo acknowledge that blueberries remain a good nutritional choice. But Byrne said their findings are plum good news, especially in tight economic times, because one relatively inexpensive plum contains about the same amount of antioxidants as a handful of more expensive blueberries.

Discovery of the plum's benefits - along with that of fellow stone fruits, the peach and the nectarine - came after the researchers measured at least five brands of blueberries on the market. Against those numbers, the team measured the content of more than 100 different types of plums, nectarines and peaches.

The first comparison was for antioxidants, molecules that sweep through a body looking for free radicals to knock out. Free radicals are atoms or molecules that lurk where diseases like cancer and heart disease are found.

"If the radicals aren't taken care of," Cisneros said, "they will cause the problems that lead to disease."

"Knowing that we had all these varieties with high levels of antioxidants, then the possibility of preventing these diseases would also be high with their consumption, so we went to the next step - how these compounds could actually inhibit chronic diseases," Cisneros said.

The team examined the full content of plums and peaches, then tested the effect of the compounds they found on breast cancer cells and cholesterol in the lab.

Byrne noted, for example, that one benefit the team found was that the phytonutrients in plums inhibited in vitro breast cancer growth without adversely affecting normal cell growth.

He said this type of research needs further study but is an indication that breeders ultimately will be able to produce new crop varieties with the best ratio of various phytochemicals to have an impact on disease prevention and inhibition. And these fruits will be available as fresh produce as well as in extracts for dietary supplements.

"Future work with stone fruits will focus on cardiovascular and cancer using animal models and identification of specific compounds that exert the properties," Cisneros added.

Bottom line from the researchers: "We suggest that consumers take seriously the recommendation to eat at least five servings of fruits and vegetables - or even more - every day and to make sure that plums are part of that," Byrne said.

Read full article here...

Labels: antioxidant, blueberries, fruits, fruits and veggies, healthy diet, phytonutrients, plums

Finally, an answer to the supermarket aisle question: Are organics worth the extra cost?

A review of nearly 100 studies shows that the average levels of nearly a dozen nutrients are 25% higher in organic fruit, veggies, and grains than in conventionally grown produce. In some studies, organic options had nearly 50% more of the antioxidants quercetin and beta-carotene.


Stay healthy
Buy organic produce when you can — it's pricier, but you get more bang for your buck, says Kathleen Merrigan, PhD, assistant professor of nutrition at Tufts University. And that's not counting the benefits that come from reducing the amount of pesticides that enter the groundwater — and your body. "You'll really do your health good if you splurge on organic as much as possible in the produce aisle," she says. If you have to be selective, she adds, pick organic versions of the fruits and vegetables that tend to have the highest pesticide residues.

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Labels: fruits and veggies, healthy diet, organics, study

Apples
Belgian Endive
Bok Choy
Brussels Sprouts
Cherimoya
Chestnuts
Coconuts
Dates
Grapefruit
Kale
Kiwifruit
Leeks
Mushrooms
Oranges
Parsnips
Pear
Persimmons
Pummelo
Radicchio
Red Currents
Rutabagas
Sweet Potatoes
Tangerines
Turnips
Winter Squash

Source

Labels: fruits and veggies, in season

Certain breast-cancer survivors who load up on fruits and vegetables, eating far more than current US guidelines, can slash their risk the tumors will come back by nearly a third, according to a study released yesterday.

The finding held only for women who did not have hot flashes after their cancer therapy, the researchers said - a finding that suggests fruits and vegetables act on estrogen.

Their analysis suggests an explanation for why some studies have shown that eating more fruits and vegetables lowers the risk that breast cancer will come back, while others do not. It may depend on the individual patient, they report in the Journal of Clinical Oncology.

"Women with early-stage breast cancer who have hot flashes have better survival and lower recurrence rates than women who don't," said Ellen Gold of the University of California, Davis, who helped lead the study.

As estrogen drives the most common type of breast cancer, this suggests that eating extra servings of fruits and vegetables - above the five a day recommended by the federal government - may lower harmful estrogen levels in cancer survivors, the researchers said.

"It appears that a dietary pattern high in fruits, vegetables and fiber . . . may only be important among women with circulating estrogen levels above a certain threshold," said John Pierce of the University of California, San Diego.

The researchers took a second look at data from 3,000 breast-cancer patients in a study aimed at seeing if a diet low in fat and high in fruits and vegetables would keep their cancer from coming back.

Such a diet has been shown to lower overall risk of ever getting breast cancer in the first place.

The women were on average 53, and half were told to double their fruit and vegetable intake to 10 servings a day, eat more fiber and lower fat intake.

About 30% of the original 3,000 breast-cancer survivors said they did not have hot flashes.

The researchers looked at the data on these women and found that only 16% of those who doubled up on fruits and vegetables saw their tumors come back after seven years, compared to 23% of those merely given advice on food guidelines.

SOURCE

Labels: breast cancer, cancer, fruits and veggies, healthy diet, study

Searching for a way to look young for your age?

Hit the produce aisle, suggests new research in the American Journal of Clinical Nutrition. Analyzing data from the National Health and Nutrition Examination Survey I (NHANES I)—a survey that asks people to quantify how often they eat various foods—researchers from Unilever linked consuming plenty of vitamin C-rich foods (such as oranges, tomatoes and strawberries) with youthful skin.
"Our findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in [middle-aged] women," says Maeve Cosgrove, Ph.D., who led the research.

Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.

Bottom line: Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin.

Source

Labels: anti-aging, citrus fruits, eating for good skin, fruits and veggies, Oranges, skin care, Vitamin C

Diets heavy in fried foods, salty snacks and meat account for about 35% of heart attacks globally, researchers reported on Monday.

Their study of 52 countries showed that people who ate a "Western" diet based on meat, eggs and junk food were more likely to have heart attacks, while those who ate more fruits and vegetables had a lower risk.

The study supports previous findings that show junk food and animal fats can cause heart disease, and especially heart attacks.

Dr. Salim Yusuf at McMaster University in Ontario, Canada, and colleagues questioned more than 16,000 patients, 5,700 of whom had just suffered a first heart attack.

They took blood samples and had each patient fill out a detailed form on their eating habits between February 1999 and March 2003.

They divided the volunteers into three groups.

"The first factor was labeled 'Oriental' because of its high loading on tofu and soy and other sauces," they wrote in their report, published in the journal Circulation.

"The second factor was labeled 'Western' because of its high loading on fried food, salty snacks, and meat intake. The third dietary factor was labeled 'prudent' because of its high loadings on fruit and vegetable intake."

People who ate more fruits and vegetables had a 30% lower risk of heart attack compared to people who ate little or none of these foods, they found.

People eating a Western diet had a 35% greater risk of heart attack compared to people who consumed little or no fried foods and meat. Those eating the "Oriental" diet had an average risk of heart attack compared to the others.

The finding is important because it has not been clear if it is food per se or something else driving heart attack risk. Rich diets may be associated with a richer lifestyle that includes little or no exercise, for instance.

But the researchers note that heart disease is no longer an affliction only of the rich.

"Approximately 80% of the global cardiovascular disease burden occurs in low- and middle-income countries," they wrote.

The tofu-rich diet could be neutral rather than protective because it is high in sodium, they said. High sodium intake can raise blood pressure and the risk of heart attack and stroke.

Source

Labels: Eastern diet, fruits and veggies, healthy diet, heart attack, Oriental, study, Western diet

Dietary fiber comes from the thick cell wall of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories- water soluble and water insoluble.

Labels: fiber, fruit juice, fruits and veggies, grains, healthy diet, insoluble fiber, refined foods, soluble fiber, sugar, Whole Foods, Whole grains, whole wheat

The official start of fall is only a few days away, and as the air turns crisp, the delicate fruits and vegetables of the summer will give way to an autumnal bounty of apples, pumpkins, root vegetables and more. Hearty greens such as brussels sprouts, nuts that reach their ripe age this time of year and cheeses that have been aging over the summer take center stage. Many of the fresh produce available in the fall months also reaps health benefits -- fruits and vegetables with dark, rich colors, such as kale and pomegranate, are often packed with essential vitamins and nutrients. Apples and pumpkins may be autumn's go-to foods, but here are 10 others to consider when cooking this fall:

1. Concord grapes: Concords are as high in natural anti-oxidants as blackberries or blueberries, and start showing up shortly after Labor Day. They can be found fresh as late as Thanksgiving, with the most plentiful months being September and October.

2. Kabocha: Similar to acorn squash, Kabocha is sometimes known as Japanese squash or Japanese pumpkin because of its popularity there. The squash's orange flesh is a little sweeter than butternut or acorn squash and is especially rich in beta-carotene -- the health effects of which have been linked to everything from preventing cancer and heart disease to reducing the risk of cataracts and infertility.

3. Pears: Boasting more than 1,000 varieties in colors that range from yellow and green to red and brown, pears are usually harvested in September and October in the Northeast and Midwest. They are picked a little before they're soft and ripe so they can be transported without damage and continue to age in a cooler environment for 2-3 days and spoil quickly after they're soft to the touch. Pears are low in calories, but high in fiber and vitamins C and K. Keep an eye out for seckel, a tiny pear that is so sweet that it is sometimes called the "sugar pear."

5. Pine nuts: While they are high in calories (an ounce packs 160-180 calories), pine nuts are also high in protein, vitamins E and K, niacin and thiamin. Shelled pine nuts will last for roughly two months, stored dry or refrigerated, but can turn rancid and have a bitter taste if exposed to too much humidity.

6. Quince: One of the earliest known fruits and a relative of the apple and the pear, quince is particularly popular in much of Europe, Latin America and parts of Asia. It has a pleasant, sweet smell when ready to eat and turns from yellow to a pinkish color when cooked. Varieties include the apple- and pineapple quince, which is the most common type found in the US. Quince is high in fiber and vitamin C.

7. Rutabaga: Aka swede, the rutabaga is milder version of its cousin the turnip and has a texture similar to a potato. Rutabagas from the cooler parts of the US are sometimes coated in wax to help preserve them longer, so it's best to scrub or remove the skin before cooking. The flesh is most commonly yellow and sweeter than a turnip; milder white-fleshed ones exist as well. Rutabagas are low in calories and are a good source of thiamin and vitamin B6.

8. Thyme: This herb is available fresh year-round, but it is one of few examples, in addition to sage and rosemary, that grows well into the fall. Thyme's tiny green leaves release a deep fragrance, and are popular in Mediterranean foods. Thyme is regarded as an antioxidant, contains high amounts of vitamin K and iron, and is often championed in natural medicine for health benefits such as remedying coughing.

9. Tuscan kale: Known for its dark, almost black leaves, this prettier relative of Scottish kale is native to Italy. While fellow members of the brassicia family, such as cauliflower and broccoli, have a harder time with the frost, vegetables such as kale, kohlrabi and brussels spouts carry the torch. When the temperature drops, they convert their starch molecules into sugar to survive, thus enhancing their flavor. Tuscan kale is one of the healthiest vegetables around, and is loaded with vitamins A, C and K, along with significant amount of calcium, iron and manganese.

10. Sheep's milk cheeses: Beginning in late August and running through the end of the year, cheeses tend to be at their best because the cows, sheep and goats have been grazing grass throughout the spring and summer. Sheep's milk cheeses, similar to goat's milk cheeses, are high in calcium and are more easily digested than cow's milk cheeses.

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Labels: eating healthy, fruits and veggies, in season, vegetables

Conventionally grown fruits and vegetables are often waxed to prevent moisture loss, protect them from bruising during shipping, and increase their shelf life. When purchasing non-organic fruits and vegetables, you should ask your grocer about the kind of wax used on their surface even if you are going to peel it; carnauba wax (from the carnauba palm tree), beeswax, and shellac (from the lac beetle) are preferable to petroleum-based waxes, which contain solvent residues or wood rosins. Yet, it is not just the wax itself that may be of concern but the other compounds often added to it - ethyl alcohol or ethanol for consistency, milk casein (a protein linked to milk allergy) as "film formers" and soaps as flowing agents.

Unfortunately, at this point in time, the only way we know of to remove the wax from non-organic produce is to remove the skin, as washing will not remove the wax or any bacteria trapped beneath it. If you choose to do this, use a peeler that takes only a thin layer of skin, as many healthy vitamins and minerals lie right below the skin.

Organically grown fruits and vegetables do not contain wax coatings, allowing you to enjoy all of the nutritional benefits offered by the skin.

Non-organic fruits and vegetables that are commonly waxed include:

Cucumbers

Bell peppers

Eggplant

Potatoes

Apples

Lemons and Limes

Oranges

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Labels: eating healthy, fruits and veggies, organic, toxins, wax

The Environmental Working Group, a nonprofit organization that advocates for policies that protect global and individual health, produces the Shoppers' Guide to Pesticides in Produce, based on the results of nearly 43,000 pesticide tests.

Of the 43 different fruit and vegetable categories in the Guide to Pesticides, the following twelve foods had the lowest pesticide load when conventionally grown:

• Broccoli
• Eggplant
• Cabbage
• Banana
• Kiwi
• Asparagus
• Sweet peas (frozen)
• Mango
• Pineapple
• Sweet corn (frozen)
• Avocado
• Onion

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Labels: environmental working group, food shopping, fruits and veggies, organic

Labels: fruits and veggies, organic, pesticides

TOMATOES

What to look for: Choose tomatoes that feel slightly soft and heavy. Size doesn't really matter as long as the color is as red as possible.
Storage: Don't refrigerate tomatoes. Temperatures below 55 degrees will destroy the flavor and make them mealy.
How to use them: There's actually more heart-healthy lycopene in cooked tomatoes, so make a basic sauce or, for a twist, try roasting them.

STRAWBERRIES

What to look for: Opt for fragrant, firm and fully red berries. The smaller berries are often the most flavorful.
Storage: Strawberries mold quickly at room temperature, but can last for a few days uncovered in the refrigerator. They freeze well (and they're about to go out of season), so wash them, cut off the hulls and put them in a sealed bag with as little air as possible.
How to use them: Throw them into a spinach salad or try this super-simple recipe for balsamic berries.

PEAS

What to look for: Skip pods that are blemished, wilted or loose. They should look crisp, bright and plump.
Storage: Pods can be stored in the refrigerator for up to 2 weeks. Before refrigerating, wash and dry them fully and put them in a plastic bag.
How to use them: If cooking, blanch peas in water to bring out their full color and crispness. Or make a simple summery side dish by pairing raw peas with avocado and lemon.

Source

Labels: fruits and veggies, lycopene, peas, strawberries, tomatoes

I usually figure out what fruits and veggies are in season when I shop at the farmers market. Unfortunately, that is not the only place I buy food.

Since I prefer eating locally grown and seasonal produce it is a little problematic when I am trying to eat my five a day.

You can imagine my excitement when I recently stumbled across the Seasonal Ingredient Map from Epicurious that makes figuring out which fruits and vegetables are in season each month for each state painless. It's easy to use, very helpful, and not to mention fun, so check it out here.

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Labels: eating healthy, fruits and veggies, in season, local, organics