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Under Appreciated Super Foods
November 23, 2012
|Marilyn and I hope you're well and reaping the benefits of adding natures super foods to your diet!
Today we thought we'd share with you our list of under appreciated super foods.
More Than Just a Plate of Veggies
Call ‘em the Rodney Danger-foods.
They get no respect.
Consider celery, the Bloody Mary swizzle stick.
Or Kohlrabi (pictured above), kale’s black sheep cousin, which sounds more like a throat-clearing than a root vegetable.
These are just two of many under appreciated and under-eaten foods that can instantly improve your diet.
Make a place for them on your plate, and you'll gain a new respect for the health benefits they bestow, from lowering blood pressure to fighting belly fat.
And the best part?
You'll discover just how delicious organic health food can be.
Ready to really ramp up your health?
It's time to start taking advantage of some under appreciated, black sheep ingredients that generally get little respect.
Make room on your plate for these blood pressure-lowering, belly fat-fighting foods and enjoy all the health benefits they bestow.
This water-loaded vegetable has a rep for being all crunch and no nutrition.
But ditch that mindset: Celery contains stealth nutrients that heal.
Why It's Healthy: People who eat four sticks of celery a day have seen modest reductions in their blood pressure, about 6 points systolic and 3 points diastolic.
It's possible that phytochemicals in celery, called phthalides, are responsible for this health boon.
These compounds relax muscle tissue in artery walls and increase blood flow.
And beyond the benefits to your blood pressure, celery also fills you up, with hardly any calories
While this algae is a popular health food in Japan, it rarely makes it into U.S. homes.
Why It's Healthy: Seaweeds are a great plant source of calcium.
They're also loaded with potassium, which is essential for maintaining healthy blood-pressure levels.
Eating It: In sushi, of course.
You can also buy sheets of dried seaweed at Asian groceries or specialty health stores.
Use a coffee grinder to grind the sheets into a powder.
Then use the powder as a healthy salt substitute that's great for seasoning salads and soups.
Hemp is a fast-growing crop that is inherently weed resistant.
It'll grow up to eight to 10 feet tall in 90-100 days.
And the fact that it requires few, if any, pesticides makes hemp seeds a super-green diet staple.
Why They're Healthy: Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke.
What's more, a 1-ounce serving of the seeds provides 11 grams of protein, but not the kind of incomplete protein found in most plant sources.
Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.
Eating Them: Toss 2 tablespoons of the seeds into your oatmeal, stir-fry, or post-workout shake.
This plant does double duty: Eat the leaves, eat the root.
Why It's Healthy: Loaded with vitamin-C.
Plus, it contains glucosinolates, potent antioxidants that fight prostate cancer, according to a recent German study of 11,000 men.
Eating It: Raw or cooked; use it in place of cabbage in slaws, or sauté it in olive oil and garlic.
This tangy super food from South America is a cancer-stopper.
Why It's Healthy: It’s high in anolides, chemical compounds that may prevent colon-cancer cells from forming, according to studies at the University of Illinois in Chicago.
Eating It: Add raw to salsa or gazpacho, or have them cooked in chili.
Sure, dark meat has more fat than white meat does, but have you ever considered what the actual difference is?
Once you do, Thanksgiving won't be the only time you "call for the drumstick."
Why It's Healthy: The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer.
The benefit: You'll be less likely to overeat in the hours that follow your meal.
What about your cholesterol?
Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are heart-healthy unsaturated fats.)
What's more, 86 percent of that saturated fat either has no impact on cholesterol or raises HDL (good) cholesterol more than LDL (bad) cholesterol, a result that actually lowers your heart-disease risk.
Eaing It: Limit yourself to 8 ounces or less at any one sitting, which provides up to 423 calories.
Eat that with a big serving of vegetables, and you'll have a flavorful fat-loss meal.
It's no surprise that these hearty legumes are good for you.
But when was the last time you ate any?
Why They're Healthy: Boiled lentils have about 16 grams of tummy-filling fiber in every cup.
Cooked lentils also contain 27 percent more folate per cup than cooked spinach does.
And if you eat colored lentils, black, orange or red, there are compounds in the seed hulls that contain disease-fighting antioxidants.
Eating Them: Use lentils as a bed for chicken, fish, or beef.
They make a great substitute for rice or pasta.
...unfortunately, that's all the time we have for today.
We hope this information helps and you found some value in this edition!
Until next time, we want you to,
Live Longer & Live Younger!
You can do it with
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