With summer on the way, self-consciousness is on the rise. For some people, it is now "crunch time" - time to hit the gym and sculpt the quintessential beach bod. Those old diets that failed before are given another try with new hopes of greater willpower. People everywhere are counting points and calories, and wolfing down grapefruit and celery (mmm…negative calories).
As an avid non-believer in diets, I feel that there are other ways to maintain a healthy lifestyle, while at the same time, enjoying great food.
According to Cheryl Forberg, R.D., a registered dietician and chef, there are a number of what are referred to as "superfoods" that, when worked into your diet along with regular exercise, will give your immune system a much-needed boost and send you on your way to living a healthier lifestyle.
Forberg is not the only one raving about the super foods. Dr. Stephen Pratt wrote his bestselling book, "SuperFoods Rx: Fourteen Foods That Will Change Your Life," entirely on the subject.
The original list consisted of only 14 items, but it is continuously growing with now approximately 25 different foods, ranging from oils to fruits, vegetables and spices too. Some of the superfoods are beans, blueberries, garlic, broccoli, oats, pomegranates, cinnamon, pumpkin, salmon, soy, spinach, tea (green or black), tomatoes, garlic, turkey, walnuts and yogurt.
According to the SuperFoods Rx official Web site, "these foods were chosen because they contain high concentrations of crucial nutrients, as well as the fact that many of them are low in calories."
Here, I've broken down exactly what benefits and nutrients some of the 25 superfoods provide:
Beans are a low-fat alternate source of protein and iron to red meat. Red meat, when consumed in excess, is likely to raise your LDLs, or bad cholesterol level. Beans additionally provide a great source of fiber, B vitamins, folate, potassium, magnesium and multiple phytonutrients. They're also perfect for a college student's budget. You can buy canned or dried beans for the fraction of the cost of even a low-grade steak.
Blueberries are filled with vitamin C and potassium. Also, these little gems are packed with antioxidants which fight against cell-damaging free radicals and in turn prevent the development of cancer causing agents. When you can't get them in season, frozen berries are still a good source of nutrients and usually more affordable than fresh.
One of my personal favorite vegetables, broccoli, made this list. Now there are even more reasons to love this veggie, with its strong inverse association with colon and other cancers. Particularly for smokers "younger than 65 with a history of smoking," according to the Web site, broccoli significantly lowers your risk of cancer. As little as a half an ounce a day of raw broccoli will not only fight off cancer, but also boost your immune system, prevent cardio-vascular disease, cataracts and to top it all of it will keep your bones strong. Broccoli is the perfect vegetable for multiple cooking techniques. To incorporate more in your diet throw some on top of your salad raw, mix some into a pasta dish, or use it as a topping on pizza. Steaming is the best alternative to raw broccoli, as it leaves its nutrients intact.
Recent studies have proven that consumption of one half of a clove of garlic daily will help fight cancer, promote cardiovascular health and decrease your LDL levels and increase your HDL (you guessed it, good cholesterol) levels. Moreover, in studies involving mice and various strains of pathogens, garlic has been proven effective in its use as an anti-biotic. If you're in need of an immune system boost, you can pop some garlic pills which are available at most pharmacies, or you can head over to your local Italian restaurant and load up on one of the oldest cultivated plants in the world.
Finally are two superfoods that compliment each other's flavors perfectly - honey and cinnamon. Honey, which is loaded with anti-oxidants, fights cancer and keeps your blood sugar at an optimal level longer, as opposed to artificial or cane based sugars. Discoveries of the benefits of cinnamon for people who suffer from type II diabetes have been tremendous. A control group was given half a teaspoon of fresh ground cinnamon daily and it resulted in a decrease in the overall group's cholesterol, LDLs, triglycerides and, most importantly in this case, glucose levels.
Lastly, I've included a tasty recipe that uses simple ingredients and two of the superfoods. Not only is this recipe a steady source of energy and good for you, but the ingredients are all readily available and can even be found in the dining commons. It is what is referred to as the Jerry Seinfeld. This signature snack, according to the well-known comedian, helped him survive his first few years as a new comedian.
Peanut Butter & Co. is a unique restaurant in Greenwich Village, N.Y., serving up an entirely peanut butter based menu. The Jerry Seinfeld is a staple on this New York City hangout's menu. Although peanut butter did not make the cut on the superfoods list, it does have an excellent nutritional properties and it has an exceptional source of protein and niacin, which increases your HDLs. The Jerry Seinfeld consists of a toasted New York Bagel (wheat if possible), a couple of tablespoons of peanut butter, a drizzle of honey and a final dusting of cinnamon.
As you can see, good nutrition doesn't have to be flavorless, restrictive or boring. Simply by incorporating some of Dr. Stephen Pratt's superfoods in your diet, you will already be well on your way to a healthier lifestyle with just a few easy-to-make food choices.
Barbara Booras can be reached at Bbooras@gmail.com
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