Get Supercharged with Superpowerful Foods

10 Simple Foods with Superpowers!

1. BLACK TEA 
Comes from the same antioxidant-rich plant that produces the green variety.

 PROTECTS FROM: heart disease & some cancers.

People with heart disease who drank it daily for a month saw a 50% improvement in the functioning of impaired blood vessels.

 - from a study at Boston University

*A compound in black tea triggers colorectal cancer cells to destroy themselves.

- from a study at Rutgers University in New Brunswick, New Jersey

HOW TO DRINK IT: Use boiling water & steep for 3 mins. to get the most antioxidants. Make it yourself and drink it fresh - time in the refrigerator depletes tea's power.

BEST TO DRINK: Hot at breakfast or iced with lunch.

TRY: Celestial Seasonings, Lipton, & Tetley

2. CELERY
Has a reputation of being a nutritional zero but to the contrary it has amazing benefits you're going to learn about right here! 

REDUCES: blood pressure 

REGULATES: balance of fluids & minerals in the body

A good source of potassium. Most Americans get less than 50% of the suggested 4,700 mg a day.

Everyone thinks of bananas for potassium but per calorie, you're better off munching on celery. 4 medium stalks deliver about the same amount of potassium as a 105-calorie banana for a mere 24 calories. The crunchy crudite also contains compounds called phthalides, which moderate blood pressure, too.

HOW TO EAT: Cut celery into sticks and let soak in ice cold water to keep it crunchy and for an extra bit of FIBER & flavor dip into hummus.

ADD: Celery to soups, stews, & stir-fries

3. CHERRIES
More than just a drink decor or pie filler, cherries are the pick of the fruit world when it comes to flavonoids - they have more of these powerful antioxidants than almost any other food analyzed by the USDA.

RICH IN: anthocyanins & micronutrients

May jump-start the immune system and mop up disease-causing free radicals which may give cherries the potential to help ward off cancer.

Ronald Wrolstad, Ph.D. professor emeritus of food science and technology at Oregon State University at Corvallis.

REDUCES: Inflammation associated with arthritis and gout 

SEASON OF FRESHNESS: May - August

HOW TO EAT: Frozen, dried, & canned versions are equally nutritious.

• For a cool, sweet treat add to a plastic bag and put in freezer
• Add tart dried cherries to salads
• Top pancakes with canned cherries.

4. EDAMAME

Unprocessed soybean. Grunchy green beans.

BENEFITS: Has all the pluses of tofu [soy, protein minus the cholesterol, plus the heart-and bone-protecting isoflavones] and almost 2x the potassium, folate, and nearly 4x the fiber of it.

HOW TO EAT: 

• Boil in the pod, sprinkle with sea salt and eat warm or cold by squeezing from the skins. 
• Or toss raw, preshelled beans into any green or fruit salad.
• Roast them by spritzing raw shelled beans with olive oil, seasoning with dried basil, garlic powder, parsley or salt and cooking in an oven at 375 degrees for 12-15 mins.

NOTE: Snacking too often will bring less beneficial qualities since there are more calories in roasted beans than in fresh beans.

5. MUSHROOMS
Kind of rubbery, grow in dank creepy places (and always poisoning someone in Fairy Tales LOL)
ONE OF MY FAVORITE VEGETABLES!

BENEFITS:

• Low in calories
• Top plant source of B-complex vitamins including riboflavin which keeps skin healthy & eyesight sharp.

• Selenium - Antioxidant that may protect against some cancers.

• 2 Types of Fiber: betaglucan & chitin - absorbs fat and whisks it out of the blood, lowering your risk for heart disease. 

All mushrooms offer benefits but PORTOBELLOS are #1 - High in selenium & potassium
" Easy to eat in large quantities " - George C. Fahey Jr., Ph. D.

HOW TO EAT:

• Grill portobellos like a burger 
• Mix raw portobellos or any mushroom into salads
• Saute and add to pizza

6. ONIONS
Lots of reasons to be sweet on this stinker!

BENEFITS: 

• Onions love your heart! - contains blood-thinning properties similar to aspirin.
• Top Source of quercetin - flavonoid thought to reduce heart attack risk.

BONUS - We absorb about 70% more quercetin from onions than from apples, another food high in the nutrient. 

• May also protect your tummy by fighting bacteria that can cause stomach cancer. 

• The bulbs might boost bone health 

HOW TO EAT: Raw onions in all varieties are best because cooking can kill off their blood-thinning compounds; try slices on sandwiches or in salads.
If the rawness is too overpowering try this:

•  Saute whole or chopped onions with a little olive oil
• Roast at 400 degrees in a covered dish for 1 hour. 
• Nuke onions (covered) in the microwave for 5 mins. 

7. POMEGRANATE JUICE

BENEFITS:

• Antioxidant loaded 
• Presqueezed pomegranate juice offers almost all the health perks of the whole fruit without the hassle.
•  The beverage has more antioxidants than red wine, green tea, cranberry juice, and orange juice.

• Loaded with polyphenols - A type of antioxidant that may protect against cancer and promote heart health.

In one study in the journal Clinical Nutrition, people with carotid-artery disease, which can lead to stroke, reversed some artery damage by drinking a little less than 2 oz. of the juice daily.

HOW TO DRINK: To balance flavor & reduce calories mix with an equal amount of seltzer or freshly brewed tea.

8. QUINOA (pronounced keen-wah)
If you could take 1 food with you to a desert island this would be your best bet!

While no food can provide all the nutrients a body needs, this grain-like seed comes pretty close.

-Jeff Maughan, Ph.D., associate professor of plant & animal sciences at Brigham Young University at Provo, Utah

BENEFITS:  

• It delivers significant amounts of 20 different amino acids your body uses to maintain and repair tissues, including all of the essential amino acids - protein building blocks your body can't make and has to get from food. (Only animal protein can make the same claim and it's usually higher in calories and fat than quinoa.)

• Great source of magnesium - which helps regulate blood pressure.

• 1/2 cup gives more than 50% of your daily needs, as well as some iron and potassium.

HOW TO EAT: Boiled quinoa is a nice alternative to brown rice.

• Slightly undercook it or it will get mushy  
• Eat like oatmeal with milk & maple syrup

9. SUNFLOWER SEEDS
The new go-to snack for reducing the risk of heart disease & stroke.

BENEFITS: 

• 25% more vitamin E than almonds 
• 2 oz. (4 tablespoons) of dried seeds provide 12 milligrams of vitamin E - 80% of your daily needs.
• Full of fiber, healthy fats, protein, and iron.

Vitamin E may also fight inflammation, which can lead to joint pain and cartilage deterioration
- Susan Kundrat, R.D., adjunct lecturer at the University of Illinois at Urbana-Champaign. 

HOW TO EAT:  

• Shelled seeds are great tossed into salads, baked goods like muffins or spice cake, meatloaf.
• Great in any recipe that calls for nuts.
• Crush, add some olive oil, & use as coating for baked chicken or fish fillets.

10. WHOLE-GRAIN CEREAL
For about 250 calories, with milk, and only a few grams of fat, many brands are loaded with filling fiber.

BENEFITS:

• Will help you head off a mid-morning trip to the vending machine.
• Shredded Wheat's whole grains can help lower cholesterol, which can reduce your heart disease risk.
• You'll also get an energy lift from the mix of good carbs & lean protein (when you add the milk) Note: Only whole-grain cereal offer these benefits. 

HOW TO EAT: Check serving size to make sure you keep calories in check -Susan Kundrat
Choose brands with at least 4 grams of fiber and no more than 6 grams of sugar per serving.
Have a bowl for breakfast, a snack, or even dinner!   


CONTENTS By: Peg Rosen SELF magazine

A SUPERFOOD - FILLED DAY

  Check out an easy way to fit 10 healthy foods 
into your diet

Breakfast

• 1 cup whole-grain cereal, such as Fiber One or Post Grape Nuts, with 1/2 cup lowfat or skim milk.

  If Grape Nuts or Fiber One doesn't rock your boat I don't see anything wrong with other tasty cereals like Honey Nut Cheerios, Rice or Corn Chex, Cornflakes, Special K (vanilla is flavorful), Total, Wheaties, Honey Bunches of Oats, Quaker Oat LIFE original or brown suagr, Rice Krispies (Not to be confused with the "TREATS" version even though they are so good), KIX, Crispix, Smart Start - brown sugar, even opt for Raisin Bran Crunch with a nice combination of granola clusters with the raisins to add a healthy and delicious balance.

• Hot Black Tea

  I've never had Black Tea before but I am familiar with Green Tea and Mint Tea. I'm interested in knowing if anyone has had it before. Share your likes and dislikes in comments below

Snack

• 1 cup boiled, lightly salted edamame in the shell

Lunch

• Quinoa Salad 

COOK 1/4 cup quinoa, COOL and TOSS with 1/4 chopped red pepper, 1/4 cup shelled edamame, 1/8 diced onion, 1/8 cup dried tart cherries. For white wine vinaigrette dressing, WHISK together 2 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp Dijon mustard and a PINCH of sugar. ADD salt and pepper. MIX 2 tbsp dressing ( or more to taste ) into salad and SPRINKLE with 2 tbsp shelled sunflower seeds. SERVES 1

• Pomegranate cooler 

COMBINE 4 oz. juice with 4 oz. seltzer

It's been awhile but I've tried Pomegranate juice and if I remember correctly it is extremely tart. It will somewhat remind you of the tartness of cranberry juice if you have had it before. It's still refreshing and extremely good for you.

 Snack

• Two stalks of celery, CUT into 3-inch pieces and spread with 2 tbsp peanut butter

• Portobello Burger

 Gently RINSE 1 large cap and DRY. SLICE a few thick rounds from a medium onion. WASH and QUARTER a red pepper. MARINATE all veggies for 20 minutes in extra-virgin olive oil seasoned with minced fresh garlic, salt, pepper, and chopped rosemary (dried or fresh). BRUSH some balsalmic vinegar onto veggies and GRILL until soft, about 15 minutes on medium heat. SPREAD a whole-grain bun with Dijon mustard. PLACE mushroom on bun, TOP with equal amounts of red pepper and onion.

ADD a sliver of Parmesan. SERVES 1 

• 1/2 cup fresh cherries with 1 cup lowfat vanilla or plain low-fat yogurt sprinkled with sunflower seeds.

A  new yogurt on the market is Muller and I heard the one with fruit is exceptional so definitely try it. Another good yogurt I can not stop eating is ACTIVIA Vanilla. Buying it in the large container at Walmart for $2 was happiness for me until I couldn't find it anymore. It's been a few years, can't exactly say when the last time when I bought it in the large size. Now all I seem to find is the low-fat vanilla and it just doesn't have that same rich flavor as the original. I've tried it. Sometimes low-fat works and sometimes it just shouldn't exist. A certain amount of milkfat is what gives yogurt such a yummy flavor in the first place. If you've tried Muller, even the Greek version, what do you like or dislike about it? Share your foodie craves and tastes in the comments below.

Stay Healthy Every Season With These Foods

This information is quite handy for preventing disease and anti-aging. I'm always eating whatever tastes good but as I get older eating healthy has become more important to me. After eating whatever in my 20's my body and mind has changed. There's actually a sense of nourishment, fulfillment, and fullness when eating a balanced meal with everything from vegetables, meats, starches, carbs. Back in the day I was just eating and knew when I reached and exceeded my stomach's limitations. Now I'd rather eat in small portions and with the right balance of everything. Instead of eating the most for dinner eating for breakfast and lunch has been more pleasing. Lately for the summer I've eaten plain & honey nut cheerios, Fiber One, Ohms by Quaker (really good and honey graham rich!) Raisin bran, Chex, Cinnamon Toast Crunch (one of my favs.) and my sinful indulgence I sneak in at night sometimes Peanut Butter Captain Crunch (addictive!). And nothing beats cereal than having ice cold milk on a morning warming up for a hot summer's day. Bagels are also a morning favorite for me all times of the year. Thomas's Cinnamon Swirl Bagels toasted with butter and cream cheese. I try to be easy with the cream cheese but it's so good. Every morning my taste changes so it's nothing to worry about. Even if you already know about these items or learning about their benefits for each season it's available here to return back to.

SPRING

• Kiwi
• Dark or Light Honey
• Fiber
• Light Bread
• Cereal
• Whole Wheat Pasta
• Legumes (Beans, peas, clover, alfalfa, locust trees, and acacia trees)

Portion control equals weight control

 SUMMER

•  Avocado
• Sweet Potatoes
• White Potatoes
• Prunes
• Pomegranate Juice
• Garlic
• Light or Dark Extra Virgin Olive Oil

Control the stress in your life

 FALL

• Apples
• Pomegranates
• Cumin
• Turmeric
• Oregano 
• Thyme
• Onions 
•  Garlic

 Focus on getting a good night's rest

From Dr. Steven Pratt's book SuperFoods HealthStyle premiered on ABC channel