Vow to Eat Eight Daily Must Eats

There is an on-going “eat-this-not-that” commotion that confuses we hardly know now what to swallow. All we know is a little protein such as turkey, salmon and lean beef everyday won’t hurt, or so.  But, in a seeming mêlée of nutrition experts over menu that packs needed nourishment, we go dumbfounded.  What “high phytonutrient content?” Ah, take me to the market.  Let us go find these eight food wonders.  

Spinach - This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.  Substitutes: Kale, bok choy, romaine lettuce

Spinach and Strawberry Salad

Blueberries - Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.  Substitutes: Acai berries, purple grapes, prunes, raisins, strawberries

Yogurt - The 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.  Substitutes: Kefir, soy yogurt

Tomatoes - There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.  Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava


Carrots - Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids--fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis--but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.  Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango


Black Beans - All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.  Substitutes: Peas, lentils, and pinto, kidney, fava, and lima beans


Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts--about 1 ounce, or 7 nuts--is good anytime, but especially as a postworkout recovery snacks.  Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts


Oats - The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.  Substitutes: Quinoa, flaxseed, wild rice


Now, don’t dare us to go searching for a recipe that calls for a mix of all these eight.  Aiming for wellness perfection is sometimes awful.  But really, shall we vow to eat “eight?” “Eight’s” definitely well and good!  

An apple a day...have that before lunch

People who did consumed nearly 190 fewer calories at the meal than those who'd taken in the same number of calories (125) in the form of applesauce, fiber-fortified apple juice, and plain apple juice, according to new research from Pennsylvania State University.  "All calories are not created equal," says Mark Hyman, MD, author of Ultrametabolism: The Simple Plan for Automatic Weight Loss.  

A whole apple feels like more.  It has more fiber and nutrients, and makes you feel full longer."  The Penn State volunteers ate their apple about 15 minutes before lunch -- and the authors suspect the effects might have been even more dramatic had they eaten the peel (which was removed), thanks to the extra fiber.    

"Doctor Flackers" cracks healthy-yummy goodness

An ultra-healthy addition to my cracker shelf are these "flackers" from Doctor In The Kitchen. The usual crackers in the counter are made from processed flour, hydrogenated fats and sugar while this WELLNESS PICK is wholesome with nary a processed ingredient. What we get - and get to taste - are whole flaxseeds combined with herbs, spices and a hint of canola oil (yum!)

NO flour(!) of any kind, NO leavening and NO chemical preservatives to trigger allergies. None of those. What's more, they're packed with nutrients we so want WELL: protein, fiber and EFAs. And, mind you, the glorious, delicious taste is on the gourmet side. I like the 'Dill' flavour, but sure 'Rosemary' or 'Savory' variety is a tasty way to incorporate a healthy alternative into snack spreads and a delightful treat in their own right year round.

Check this out. I found mine in my neighbourhood's natural grocery outlet or check out Dr in the Kitchen for store locatons.