Food of Champions!
The Winter Olympics have begun. In addition to wondering how triple axels are done, and how people ski at top speed, I'm sure it takes some discipline at the training table to achieve these monumental athletic feats.
You don't have to be an Olympic contender to whip yourself into a life of healthy eating. Here's my 2006 list of the Top Foods To Add To Your Dining Table. They all receive a set of perfect 10s!
Cruciferous vegetables
In the healing powers of vegetables, cruciferous ones are gold medalists. Be sure to have several servings each week of broccoli and its cousins: cauliflower, cabbage and brussels sprouts. They have been heavily studied in relation to lowering the risk from many cancers, provide excellent fiber, and contain good sources of calcium, vitamin C and A.
Citrus
Oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, folate and fiber, and are all linked to reduced cancer risks. They provide both a sweet and tart taste, enough to satisfy those pesky sweet cravings.
Garlic
Of all the plants used for medicinal purposes, garlic is probably the most widely hailed. It has been said to bolster the immune system, prevent cancer and heart disease and act as an antibiotic. Even ancient Greek literature abounds with anecdotes about the qualities of garlic. Members of the allium family -- including garlic, chives, onions and leeks -- contain a chemical called allicin which may be especially effective against cancers of the gastrointestinal tract. Garlic may also lower cholesterol, a big plus for people with diabetes who fight high cholesterol and heart disease as well.
Avocados, Olive Oil and Nuts
Yes, they are loaded with fat. Since you need some anyway, why not make your fat consumption the best quality it can be. All three foods contain mostly monounsaturated fat, the type of fat that has a positive effect on blood cholesterol levels. In addition, avocados are a great source of lutein, a carotenoid that seems to help prevent age-related macular degeneration, an eye disease that affects the elderly. It supplies a whopping 20% of the requirement for vitamin E. Nuts, in addition to good fat, also provide excellent sources of B vitamins, some calcium and fiber. A little goes a long way with all three foods; use with discretion.
Beans
If there really was a perfect food, it might be beans. What a powerhouse! The unbeatable bean is a great low fat, high fiber protein source that's rich in folate, as well as other minerals including iron and potassium. They provide substantial amounts of both insoluble fiber (the kind that prevents colon cancer) and soluble fiber (which helps lower blood cholesterol, thereby helping to prevent heart disease and stroke). Toss them into everything: salads, stews, soups, and sandwiches. Even replacing meat once or twice a week with a bean centered meal will do wonders for your diet.
Whole grains and seeds
Despite continued controversy on how much starch you should have in your diet, there is no arguing that the type should be whole grain. In particular, concentrate on the super powered ones such as flaxseed (can be ground and added to salads, yogurt, cereal), wheat germ (tons of fiber in a small amount), and whole cooking grains such as oatmeal, wheat berries, brown rice, barley, quinoa and wild rice.
Berries
Many kinds of berries are rich sources of fiber, vitamin C and phytochemicals to prevent cancer and heart disease. Cranberries and blueberries in particular contain a phytochemical called proanthocyanins that might also help prevent urinary infections.
Yellow-Orange produce
Many bright yellow-orange fruits and vegetables -- such as butternut squash, carrots, pumpkins, yams, apricots and cantaloupe -- are also rich in at least a dozen different carotenoids, which the body converts to vitamin A. In turn, the chemicals alpha carotene and beta carotene are associated with decreased risk of breast and cervical cancer.
Add more of these to your daily food program each day and who knows, you might just end up as a gold medalist for the best in healthy eating!
BROCCOLI WITH LEMON
A simple way to get your cruciferous vegetables. You can add cauliflower or sliced carrots to this recipe easily.
4 servings / serving size: 2/3 cup
preparation time: 10 minutes
cook time: 10 minutes
exchanges: 1 vegetable
calories: 42
calories from fat: 12
total fat: 1 g
saturated fat: 0.2 g
cholesterol: 0 mg
sodium: 86 mg
carbohydrate: 6 g
dietary fiber: 2 g
sugars: 3 g
protein: 3 g
Ingredients
1 tsp. olive oil
1 garlic clove, minced
1/2 cup red onion, minced
1 pound broccoli, cut into florets, stems, peeled and sliced
1/2 cup low fat, low sodium chicken broth
2 tsp. lemon juice
1 tsp. lemon zest
- Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and onion and sauté for 3 minutes. Add the broccoli and broth. Cover and steam for 5-6 minutes.
- Add the lemon juice and zest; cook uncovered for 30 seconds. Season to taste.
