The famed Mayo Clinic in Rochester, Minn has just released its list of Top 10 healthy foods (alphabetically). Thought I'd share it with you all...my comments follow, in italics:
Apples: Apples are a good source of pectin, a fibre that lowers cholesterol and glucose levels. Apples are also a good source of vitamin C, an important antioxidant that helps the body absorb iron and folate. One of my clients likes to core and cut an apple or two, and put it in the fridge in a zip-lock bag, for afternoon munchies.
Almonds: Full of fibre, riboflavin, magnesium, iron, calcium and vitamin E, these nuts are good for the heart. And most of the fat in almonds is monounsaturated, which can help lower bad cholesterol levels when substituted for other fats. I recommend measuring a 1/2 cup of nuts into a small container, rather than sticking your hand in the bag. Like popcorn, you can turn around and wonder how did that bag get empty so fast?
Broccoli: This vegetable contains calcium, potassium, folate, fibre and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers. It also contains the antioxidant beta-carotene and is an excellent source of vitamin C. An awesome vegetable for roasting and for stir-frys.
Blueberries: These berries are a low-calorie source of fibre, antioxidants and phytonutrients; they may improve short-term memory and reduce cell damage linked to aging. Keep a bag of blueberries in the freezer, and alternate days with frozen strawberries in your protein shake.
Red beans: Small red, pinto and kidney - red beans are an excellent low-fat source of antioxidants, protein, dietary fibre, copper, iron, magnesium, phosphorus, potassium and thiamine. Open a can of beans into a plastic container and keep them in the fridge. Use by the tablespoon on salads, in stir-frys, in spaghetti sauce, or just eat by the spoonful.
Salmon: This popular fish is a terrific source of omega-3 fatty acids, which are believed to provide heart benefits. It's low in saturated fat and cholesterol and is a good source of protein. The Mayo suggests choosing wild salmon, if possible, as it is less likely to contain unwanted chemicals such as mercury. Keep a few small salmon steaks in the freezer; they thaw quickly and are great for a quick lunch with veggies. I often saute one in the morning (throw a few veggies in the pan, for the last few minutes of cooking) to take to the office for lunch.
Spinach: Popeye's favourite is high in vitamin A, and is a solid source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds spinach contains may boost the immune system and help prevent certain types of cancer. One cup of cooked spinach also contains 5 grams of protein or, sauted next to a large fried egg, add another 7 grams for a total of 12 grams of protein. Remember, go very easy on the cooking oil.
Sweet potatoes: High in beta-carotene and vitamin C, sweet potatoes (yams) are also a good source of fibre, vitamin B-6 and potassium and are fat-free and relatively low in calories. Have you tried baking your yams? Excellent! Go very easy on the butter and brown sugar, though.
Vegetable juice: An easy way to inject vegetables into a diet, vegetable juices contain most of the same vitamins, minerals and other nutrients the source vegetables do. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene - an antioxidant that may lower the risk of heart attack and certain cancers. Low-sodium varieties are best. Freshly-squeezed whole juices are my professional preference. Buy a juicer for home or visit your local juice kiosk, prefering to juice the whole fruit, rather than throwing all the pulp away.
Wheat germ: A concentrated source of nutrients, three tablespoons provide thiamine, folate, magnesium, phosphorus, iron and zinc. It can be worked into a diet as a topping for cereals, yogurt and salads, or an ingredient baked into muffins, cookies and pancakes. Other benefits: 3 tbsp contains 4 grams of fibre and 5 grams of protein.
Enjoy...I know you can Get Your Body Back!
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