Blue/Purple: Blue and purple foods get their colors from the presence of a unique set of flavonoids called anthocyanins. Flavonoids in general are known to improve cardiovascular health and prevent short-term memory loss, but the deeply pigmented anthocyanins go even further. Researchers at Tufts University have found that blueberries may make brain cells respond better to incoming messages and might even spur the growth of new nerve cells, providing a new meaning to smart eating.
Superpower: Blue foods make you the smartest kid in the class!
Eggplant: A pigment called nasunin is concentrated in the peel of the eggplant, and studies have shown it has powerful disease-fighting properties. Simplify eggplant parmesan by baking 1/2-inch-thick slices and layering them with marinara and cheese.
Radish: Nutritional benefits vary among the many varieties of radishes, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try serving thinly lsiced radishes on a bagel with low-fat cream cheese and black pepper.
Blackberry: One cup of berries contains 5 percent of your child's daily folate and half the day's vitamin C. Try pureeing blackberries, then combining with olive oil and balsamic vinegar for a super healthy salad dressing.
Beet: This candy-sweet vegatable derives most of its color from a cancer-fighting pigment called betacyanin. The edible root is replete with fiber, potassium and manganese. Toss roasted beet chunks with toasted walnuts and orange segments, or grate them raw into salads.
Blueberry: The most abundant source of anthocyanins has more antioxidant punch then red wine and it helps the body's vitamin C do its job better. Sprinkle blueberries into oatmeal, cereal or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.
Purple Grape: Some reseachers believe that, depite their high-fat diets, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper shade of purple-that's an indication of a high flavonoid concentration. Try freezing grapes in the dead of summer for a cool, healthy treat.
Plum: Another rich source of antioxidants, plums have also been shown to help the body better absorb iron. Roast chunks in the oven and serve warm over a small scoop of vanilla ice cream.
Thursday, March 26, 2009
Eat the Rainbow
Green: Not just potent vitamin vessels capable of stregthening bones, muscles and brains, green foods are also among the most abundant sources of lutein and zeaxanthin, an antioxidant tag team that , amoung other things, promotes healthy vision.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.
Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.
Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.
Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.
Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.
Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.
Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.
Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.
Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.
Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.
Eat the Rainbow
Yellow:
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Yellow foods are close relatives to orange foods, and likewise, they are rich in carotenoids. The more common yellow carotenoid is beta-cryptoxanthin, which supplies about half the vitamin A as beta-carotene. Studies show it decreases the likelihood for such diseases as lung cancer and arthritis, but since youngsters have more important things to worry about, you're better off selling yellow foods on their superpowers.
Superpowers: Yellow foods make you jump higher and play harder! Research shows that foods rich in beta-cyrptoxanthin help decrease inflammation in the joints, ensuring a springy step in kids for years to come. Studies also show that this potent carotenoid may improve the functioning of the respiratory system, making beating their classmates in dodgeball and relay races just that much easier.
Yellow Bell Pepper: Yellow bells are vitamin C treasure troves, providing two and a half times the amount you'd get from an orange. Their sweet, mellow flavor is perfect for kids, making them a good addition to stir-fries, sandwiches, or cooked on the grill as a side to chicken.
Corn: This king of the summer barbecue is loaded with thiamin, which plays a central role in energy production and cognitive function. Boost their brains and their energy levels by carefully removing the kernels from the cob with a kitchen knife and sauteing with a bit of olive oil. Eat as is , or sprinkle the toasty corn niblets on top of soups and salads.
Yellow Squash: With huge doses of fiber, manganese, magnesium, and folate, summer squash proves to be a serious nutritional player. Drizzle grilled sliced with a bit of basil pesto.
Pineapple: This fruit might be high on the list of carotenoid-containing fruits, but it does have other benefits-notably an abundance of bromelain, which has strong digestive benefits. Skewer chunks and cook on a hot grill for a killer dessert.
Banana: Bananas are loaded with potassium, which will help your kids grow strong, durable bones. They also contain a compound called a prebiotic, making it easier for eaters to absorb nutrients of all kinds. Shopping tip: Not all bananas are equally rich in carotenoids. Search for those a deeper gold to their edible flesh.
Tuesday, February 10, 2009
Eat the Rainbow
Orange: Beta-carotene is the nutrient responsible for fruits and vegetables' dramatic orange color, and although the carotenoid is present in a host of other vegetables(spinach, kale, and broccoli, for instance). the orange ones have the highest concentration. But the conspicuous hue of this carotenoid does more then just attract your attention; once inside the body, it is converted into vitamin A, a powerful antioxidant that contributes to immune health, improves communication between cells, and helps fight off cell-damaging fre radicals.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.
Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.
Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.
Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.
Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.
Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.
Sunday, February 1, 2009
Eat the Rainbow
Red: Rosy-hued fruits and vegatables offer a payload of an important antioxidant called Lycopene. Lycopene is a carotenoid that is associated with a cache of health benefits, including protecting the skin from sun damage and decreasing the risk of heart disease and certain forms of cancer. Lycopene is most strongly concentrated in the most red of all red fruits: the tomato. What is surprising, though, is that cooked and processed tomatoes have higher lycopene concentrations, so don't shy away from the salsa or marinara sauce.
Superpower: Red food makes you dash like the Flash! There's a reason he wore red: Lycopene-rich foods have been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise.
Pink Grapefruit - This contains one of the highest concentrations of antioxidants in the produce aisle. Mix segments into yourgurt and granola in the morning for breakfast, slip them into salads or just swap out the OJ for the occasional glass of ruby red grapefruit juice.
Watermelon - This summertime favorite is also a big provider of vitamins A and C, which help to neutralize cancer-causing free radicals. Spike fruit salad with big hunks of watermelon , blend with yogurt, ice and OJ for a refreshing smoothie, or just hand over a big hunk to the little ones next time you fire up the gril.
Red Bell Pepper - The reds pack twice the viamin C and nine times as much vitamin A as their green relatives. They've been shown to aid in the fight against everything from asmtha to cancer to cataracts. Slice them up raw and serve with hummus for an after school snack or buy jarred roasted peppers and puree them in into a soup (it tastes just like tomato soup)
Guava - Like most lycopene vessels, guava is packed with vitamins A and C. It also contains heart-healthy omega -3 fatty acids and belly-filling fiber. Get you hands on these in the produce aisle of larger supermarketws or Latin grocers, or simply stock a bottle of guava nectar in the fridge.
Tomato - This gueen of lycopene is also packed with antioxidant-rich vitamins A and C, as well as vitamin K, which is important for maintaining health bones. Good news for finicky eaters: Canned and cooked tomatoes have been show to cantain more lycopene then fresh, so go crazy with the ketchup, salsa, and marinara sauce. When possible, buy organic: USDA researchers found that organic ketchup has three times the lycopene as nonorganic ketchup.
Superpower: Red food makes you dash like the Flash! There's a reason he wore red: Lycopene-rich foods have been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise.
Pink Grapefruit - This contains one of the highest concentrations of antioxidants in the produce aisle. Mix segments into yourgurt and granola in the morning for breakfast, slip them into salads or just swap out the OJ for the occasional glass of ruby red grapefruit juice.
Watermelon - This summertime favorite is also a big provider of vitamins A and C, which help to neutralize cancer-causing free radicals. Spike fruit salad with big hunks of watermelon , blend with yogurt, ice and OJ for a refreshing smoothie, or just hand over a big hunk to the little ones next time you fire up the gril.
Red Bell Pepper - The reds pack twice the viamin C and nine times as much vitamin A as their green relatives. They've been shown to aid in the fight against everything from asmtha to cancer to cataracts. Slice them up raw and serve with hummus for an after school snack or buy jarred roasted peppers and puree them in into a soup (it tastes just like tomato soup)
Guava - Like most lycopene vessels, guava is packed with vitamins A and C. It also contains heart-healthy omega -3 fatty acids and belly-filling fiber. Get you hands on these in the produce aisle of larger supermarketws or Latin grocers, or simply stock a bottle of guava nectar in the fridge.
Tomato - This gueen of lycopene is also packed with antioxidant-rich vitamins A and C, as well as vitamin K, which is important for maintaining health bones. Good news for finicky eaters: Canned and cooked tomatoes have been show to cantain more lycopene then fresh, so go crazy with the ketchup, salsa, and marinara sauce. When possible, buy organic: USDA researchers found that organic ketchup has three times the lycopene as nonorganic ketchup.
Wednesday, January 21, 2009
Monday, December 29, 2008
National Body Challenge
Every year Discovery Challenge does the National Body Challenge. It comes with some nice benefits if you sign up. Here is the link if you want to try.
http://health.discovery.com/national-body-challenge/national-body-challenge.html
http://health.discovery.com/national-body-challenge/national-body-challenge.html
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