6 stay-healthy foods

• tomato juice It’s rich in vitamin C, which may help ward off or reduce the severity of colds and can inactivate histamine, the substance that makes your nose run. Tomato juice also has beat-carotene, which bumps up production of infection-fighting cells, says Lisa A. Mosing, M.S., R.D.

• sunflower seeds A quarter-cup has almost a full daily dose of vitamin E, an antioxidant that can help fight colds and respiration infections, and keep certain immune system cells strong when you’re stressed out.

• garlic This herb revs up the activity of two key immune system cells, the natural killer and T-helper cells.

• yogurt A year-long study at the University of California showed that adults who ate 3/4 cup of yogurt a day had 25 percent fewer colds than those who didn’t. Some research shows that yogurt kicks up production of gamma interferon, a compound that your body makes to stop viruses from reproducing.

• steak Lean beef is an excellent source of zinc, a nutrient essential for disease-fighting white blood cells.

• tuna It contains omega-3 fatty acids, which increase the activity of white blood cells and reduce inflammation. Tuna is also a good source of zinc, vitamin E and selenium–a mineral that increases your supply of natural killer cells.

• water It doesn’t fend off germs in itself, but all vitamins, minerals and nutrients require water to be properly absorbed, says Dr. Tierno.

Source: Woman’s Day, December 4, 2007

 

Snack Options

Small Snack Options
(60-100 calories each)
• 1 cup mixed BABY CARROTS and red bell pepper strips dipped in 2 Tbsp roasted red pepper hummus
• 2 GRAHAM CRACKER SQUARES with 2 tsp reduced-fat cream cheese
• 3 cups light POPCORN (like Newman’s Own or Smart Pop minis)
• 1/2 cup LOWFAT YOGURT with 1/2 kiwi
• 8-10 UNSALTED CASHEWS, almonds, pecans or walnuts (1/4 oz)
• 1 piece of WHOLE FRUIT (like a pear, apple or medium orange)

Larger Snacks and Treats
(100-150 calories)
• 10 baked TORTILLA CHIPS with 2 Tbsp guacamole and 2 Tbsp salsa
• 1 medium SLICED APPLE with 1 Tbsp almond butter
• 1/3 cup energizing TRAIL MIX made with mixture of almonds, walnuts, raisins, dried cranberries, dark chocolate chips, and Kashi Heart to Heart cereal or multigrain Cheerios
• 1-oz piece DARK CHOCOLATE (2 small squares)
• 1/2 cup vanilla fudge (or any flavor) FROZEN YOGURT
• 5-oz glass RED WINE

Source: Woman’s Day, January 1, 2008

 

10 Best Disease-Fighting Foods

USDA scientists say the following have very high concentrations of antioxidants:• pinto and small red beans
• wild blueberries
• raspberries
• strawberries
• black plums
• Red Delicious and Granny Smith apples
• artichokes
• pecans
• cranberries
• russet potatoes

Source: Woman’s Day, January 1, 2008

 

Soda Warning

You know sugary soda is hard on your teeth, but what may surprise you is that all soft drinks–even diet/sugar-free varieties-have enough acidity to damage tooth enamel, resulting in weaker teeth, sensitivity, and cavities, according to a study in the journal General Dentistry. Researchers found that while colas and diet colas such as RC Cola and Diet Cherry Coke had the highest average acidity levels, it was the noncolas such as Squirt and 7-Up that caused the most damage. Why? Citrus flavor additives (which include citric and malic acids) are even more corrosive to teeth than the phosphoric acid in most sodas. The safer choice: Mug Root Beer, a soda that contains neither phosphoric nor citric acids. Although the study didn’t account for toothbrushing and saliva production (which combat erosion), it proves that over time acidic drinks can cause enamel loss–an irreversible process, says Laura Murcko, D.M.D., a spokesperson for the Academy of General Dentistry. To keep teeth healthy, avoid soft drinks, or at least use a straw so that harmful acids have less contact with your teeth. –Monique Reuben

Source: Redbook, October 2007

 

cure afternoon hunger cravings

DRINK WATER Many of us mistake thirst for hunger, thinking we want food when our bodies are really craving liquids. Drink a glass of cold water before diving into a bag of chips and your urge to munch may vanish.

PICK SWEET AND CRUNCHY Foods like apples and carrots have the perfect combo of flavor and texture to make you feel satisfied.

GO NUTS Eat a small handful of raw nuts, like almonds or walnuts. Not only will you feel full, but the good fats in nuts stop the production of ghrelin, which causes your tummy to rumble.

POP A MINT Sometimes you just need to indulge that taste craving. Try a sugar-free mint or breath strip–the flavor may be all the stimulation your taste buds need.

Source: Woman’s Day, September 1, 2007

 

Good Food = Good Energy

Fuel your body with healthy picks from experts.

1. BLUEBERRIES They’re packed with antioxidants that boost brain cells and help keep memory sharp, research shows. Toss a half cup onto your cereal.
2. APPLES Their high fiber content means they deliver steady energy. “Apples also help prevent dehydration,” says Dawn Jackson Blatner, R.D., a dietitian in Chicago.
3. FISH “The omega-3 fatty acids in oily fish such as salmon are linked to improved concentration and memory,” says Blatner.
4. SPINACH It’s brimming with iron, which helps deliver oxygen to your cells. When you’re low on this mineral, you’ll feel like you’re…about…to…crash. Use it in pastas and salads.
5. NUTS Build energy with a daily handful of almonds, hazelnuts or cashews, all of which contain fatigue-fighting magnesium.

Source: Fitness, October 2007

 

Surprisingly Unhealthy Stuff

Beat the five top “good-for-you” goofs.

1. YOU THINK EATING BREAKFAST IS HEALTHY, BUT: “Any food with a lot of added sugar, even yogurt, can make your energy level take a nosedive about an hour after you eat it,” says Dawn Jackson Blatner, R.D. Stick to a mix of protein, fiber and whole grains; choose yogurt with 12 grams of sugar or less.
2. YOU THINK SALAD IS HEALTHY, BUT: Greens won’t do you much good if you drown them in cheese, croutons and creamy dressing. “Fat takes a long time to be digested and makes us feel sluggish,” explains Blatner. Instead, load up on lean protein such as chicken, fiber-rich chickpeas and nutritious veggies like tomatoes, broccoli and red peppers.
3. YOU THINK ANY SNACK THAT ISN’T FRIED IS HEALTHY, BUT: Low-fat, low-cal pretzels and potato chips seem like a smart snack–trouble is, “these processed dry foods speed through your system,” says Blatner. Choose popcorn or multigrain pretzels for a steady, long-lasting energy boost.
4. YOU THINK DRIED FRUIT IS HEALTHY, BUT: It’s loaded with sugar. Munch on raw fruit instead. “The water in it will energize you,” says Blatner.
5. YOU THINK COFFEE IS HEALTHY, BUT: Drink too much and you can get the jitters. Your best bet for improved focus and quick thinking–without the shakes–is to stick to about two cups before noon, advises Blatner.

Source: Fitness, October 2007

 

The Whole Grain Truth

More evidence that eating a nutritious diet is good for your heart: People who get 2 1/2 servings of whole grains (equivalent to 2 1/2 slices of whole wheat bread) each day are about 20% less likely to have heart disease than those who get next to none. The findings, from an analysis of seven studies involving more than 285,000 participants, were recently reported in the online journal Nutrition, Metabolism & Cardiovascular Diseases. Easy ways to add whole grains to your diet: Substitute brown rice for white rice, add barley to stews, and snack on popcorn.

Source: Prevention, October 2007

 

Smart Eating

• Before you put anything in your mouth, write it down on a piece of paper kept in your pocket. The simple act of writing will make you ask whether you really want the food.
• Store tempting foods out of sight and in inconvenient locations (like a top cupboard).
• Keep serving dishes away from the dining table so diners have to get up for a second serving.
• Watch the person who is eating the least and the slowest and match her pace.
• Place healthier foods in the front of the refrigerator.
• At parties, avoid having more than two different foods on the plate at the same time.
• Repackage foods in smaller snack containers.
• Never eat straight from the ice cream tub (unless circumstances really, really dictate it).
• Use your smaller bowls and plates.

Source: Better Homes and Gardens, September 2007

 

Hot Dog Hazard

Your bologna may have just gotten a new first name: T-R-O-U-B-L-E. Eating cured meats such as hot dogs, smoked turkey, bacon or salami may double your risk for lung disease, suggests a new Columbia University Medical Center study. Researchers found that people who ate cured meats more than 14 times a month were almost twice as likely to have COPD (Chronic obstructive pulmonary disorder), a medical condition that includes chronic bronchitis and emphysema than those who don’t. It’s also the fourth leading cause of death in the United States. Researchers think the preservatives found in these meats may damage lung tissue. “The nitrites react with lung tissues, cracking elastin and stiffening collagen, which causes the lungs to age,” says study coauthor David C. Paik, M.D., an associate research scientist at the center. The occasional hot dog won’t do you any harm, but to really play it safe, opt for nitrite-free varieties, which won’t have sodium nitrite listed on the ingredient label. –Caroline Bollinger

Source: Ladies’ Home Journal, September 2007