Deliciously Healthy - California Coast Parent Summer 2010

Deliciously Healthy

Staying fit and healthy is delicious at my house. We eat yummy foods from around the world that are linked with longevity. Our family motto? “It must taste good and have health benefits.” We also stay up to date on health news by referring regularly to the Harvard School of Public Health site at www.hsph .harvard.edu, the Mayo Clinic at www.mayoclinic.com and other great sources.

We have developed a shopping list that keeps us focused on healthy foods naturally rich in antioxidants and vitamins, along with foods with anti-inflammatory benefits that may lessen the risk of heart disease and stroke. Keeping cool and calm on the inside is simple and tasty with our shopping list. From our family to yours, enjoy!

Produce Aisle

Dark Green, Leafy Vegetables: Leafy veggies like spinach, kale and others have been shown to reduce the risk of heart disease and stroke. We incorporate them into salads, soups and sandwiches.

Blueberries: Great fresh, frozen or dried, the list of benefits from blueberries is very long. The high concentration of antioxidants and vitamins found in blueberries build immunity, reduce free radicals, improve memory and vision and fight cancer. Add blueberries to smoothies, yogurt, cereals or even a piece of blueberry pie!

Mangos: One mango can provide your entire recommended daily allowance of vitamin C, plus potassium that helps fight osteoporosis. Tummy ache? Enzymes in mangos aid in digestion. They are great in smoothies, salads and yogurt.

Cranberries: Compounds in cranberries protect the body from harmful bacteria by inhibiting the bacteria from adhering and causing damage. We add them to smoothies, yogurt and salads.

Garlic: Rich in allicin, garlic is a natural antibiotic and delicious in fresh salad dressing. Sweet Potatoes: Sweet potatoes are high in antioxidants, rich in minerals and have four grams of fiber. We love them baked, mashed, cubed and sauteed, or as french fries. Yum!

Smaller Fishes: Avoid mercury and enjoy vascular health with wild salmon, sardines, mackerel and anchovies. Organic Poultry: Soups boiled with free-range, organic poultry bones can release glucosamine and chondroitin for improved joint health.

Yogurt: Probiotics found in most yogurts are linked to intestinal health, immune function and regularity. Use in smoothies, salad dressings and cereal.

Spices and Condiments

Virgin Olive Oil: High in unsaturated fats and beneficial for vascular health, olive oil tastes great in salad dressings or drizzled on pasta.

Curry: High in antioxidants, curry can be used in soups and rice and is also delicious on organic chicken.

Miscellaneous

Green Tea: Made from unfermented tea leaves, the antioxidants found in green tea may have anti-cancer benefits, reduce cholesterol and help reduce blood pressure. Almonds, Pecans and Walnuts: For healthy hair, skin and nails, enjoy raw almonds, pecans and walnuts, all containing protein, fiber and unsaturated fats.