As you may know from my previous posting, peaches are my featured “Superstar Food” — while these are incredible on their own, I also wanted to share one of my favorite peach salad recipes created by my daughter Lucie called Peaches and Green. (click on link for recipe)
Sweet, juicy, and so delicious – peaches are a reservoir of healthy goodness. A cup of this fruit has only 60 calories and provides a super sweet blast of vitamin C, fiber, potassium, and potent antioxidant carotenoids. We already know that peaches are great for heart health, but they may prove to be most beneficial for breast cancer protection. A recent study found that an extract from peaches killed even the most aggressive breast cancer cells in the test tube. ( Journal of Agricultural and Food Biochemistry, June 2010)
Of all the things you can do to improve your wellness and meet your weight goals, dumping your liquid calories likely offers the single greatest return for your efforts. Check out my video tip below for more on this topic.
Time: 01:26
22% of the calories we consume in this country come from liquids. See which beverages you need to dump and the beverages you need to gulp.
Whole grains, especially physically intact varieties like brown rice, oatmeal and barley, continue to display powerful disease-fighting power. Eating whole grains regularly has been associated with less heart disease, a healthier body weight, less cancer risk and diabetes protection. In striking contrast, eating refined grains regularly appears to boost heart disease, incite weight gain, up cancer risk and promote diabetes.
A new study from Harvard’s School of Public Health echoes these findings. Among about 200,000 adults followed for 14 to 20 years, those consuming five or more servings of white rice per week had an increased risk of type 2 diabetes. Conversely, those consuming 2 or more servings of brown rice (a whole grain) had a lower risk. The researchers calculated that substituting just a third of a standard daily serving of white rice with brown rice or another whole grain, could reduce diabetes risk by 16% and 36% respectively. Go ahead and make the switch! In no time your taste buds will so appreciate the “real” flavor of brown rice and find white rice totally bland. (Archives of Internal Medicine, June 2010)
One of the most delicious, easiest and effective ways to ensure that you get the recommended 5 or more servings of veggies a day is to eat lots of salads. Here is how to get the most nutritional bang for your efforts.
Watch this video tipto see why eating a salad with your dinner is great for your waistline.
In an intriguing new report, scientists determined that having a high HDL (good) cholesterol level is strongly associated with a lower risk of cancer. The data comes from a review of 24 pooled studies that followed cancer incidence and HDL levels. The researchers found a 36% lower risk of cancer for every 10 point increase in HDL levels. Although this evaluation could not prove cause and effect, there are several plausible ways that HDL cholesterol could afford cancer protection, including through its antioxidant and anti-inflammatory properties or via a direct effect on the immune system.
Thankfully there are a number of things you can do to increase your HDL level. They include:
Including these foods regularly: whole soy foods, green tea, shitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, nuts, avocados, beans and oats.
A normal HDL for women is >50 and for men >40. Mine is 94 – proof in the healthy pudding that living and eating right will bring it up!
Over the past few months there has been a plethora of new data on the beverage front. Here are some highlights:
For every additional cup of coffee consumed daily, the risk of diabetes decreased by 7%. Those drinking 3 or 4 cups a day were 25% less likely to get diabetes vs. those drinking zero to 2 cups a day. (Archives of Internal Medicine, Dec 2009)
Study subjects who reported any intake of daily coffee consumption were 27% less likely to develop a stroke than those who never drank coffee. (Annual Meeting of American Stroke Association, San Antonio, TX, Feb 2010)
In the largest and most rigorous controlled study to date, those consuming alcohol of any type in moderation (2 drinks or less a day) had lower rates of cardiovascular deaths than teetotalers. (Journal of the American College of Cardiology [Online], March 2010) [more on superstar foods for heart health]
Middle age women with a normal body weight who drank light to moderate amounts of alcohol, especially red wine, gained significantly less weight (about 60% less) over the 13 year study period than women of the same age and weight that didn’t drink at all. (Archives of Internal Medicine, March 2010)
Moderate drinkers who reported “occasional binge drinking” – defined as 5 or more drinks on a single occasion at least 12 times a year, were 45% more likely to get heart disease than moderate drinkers who never binged. (American Journal of Epidemiology, Feb 2010)
Over a 10 year study period, moderate drinkers were less likely to develop diabetes than teetotalers. (American Journal of Clinical Nutrition [Online], April 2010)
This year I finally got around to planting my very own vegetable garden, and have thoroughly enjoyed both the process and the delicious, super healthy, nutrient-packed veggies it yields.
I just wanted to take the time to remind everybody that there are simple steps that can dramatically reduce your risk of cancer. Based on the most authoritative and comprehensive science available, here is what you should do. (NOTE: The first 4 directives are in order of importance!)
Do not smoke or use any tobacco products.
Stay as lean as possible within the normal range of body weight, and avoid weight gain in adulthood.
Be physically active everyday. 60 minutes of moderate exercise daily or 30 minutes of vigorous exercise daily is best.
Restrict high calorie, unhealthy foods: traditional fast foods, like burgers and fries; sugary beverages, like soda; junk foods, like chips; sweets and desserts.
Eat a wide variety of mostly plant-based foods. The best choices are: fruits, non-starchy vegetables, whole grains, beans, nuts and seeds.
Restrict red meat (beef, pork, lamb) and avoid processed meats, like bacon, sausage, hot-dogs, etc.
Restrict alcohol. 1 drink or less a day for women and 2 drinks or less a day for men.
Revered for its stunning color, unique texture and savory flavor – eggplant is brimming with healthy goodness. It is a great source of fiber, especially soluble fiber that can lower cholesterol and stabilize blood sugar, along with several other key nutrients including potassium, manganese and B vitamins. It is super low in calories (only 27 in 1 full cup!) and its skin houses those spectacular deep blue/purple anthocyanin pigments (the most potent antioxidants around).
Follow Me