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SUPERFOODS!

A variety of good food is the foundation for good health. Superfoods is a category of whole foods that are considered among the healthiest foods for you. These foods are "super" because they contain loads of vitamins and minerals and help fight cholesterol and keep us healthy. The beauty of superfoods is it turns out that they are just standard ingredients. Substituting superfoods for mainstays in your everyday meals is a simple lifestyle change that's not only painless, but delicious! Among the picks of superfoods are:

Tomatoes - Time and time again, research has shown that consumption of tomatoes and tomato-based products is the easiest way for men to reduce cancer and heart disease. The most compelling evidence so far shows the role of Lycopene, a powerful antioxidant found in tomatoes and tomato based products, in prostate cancer prevention.

Spinach & dark leafy greens - These are rich sources of plant-based calcium, which is better absorbed by the body than the calcium found in dairy products. Steven Pratt, M.D., author of SuperFoods confirms that "..color does make a difference. The darker the leafy green, in general, the more nutritious the food is".

Beans - Dried or canned, white or black, lima beans, kidney beans, pinto beans, navy beans, black beans, split pea and/or chickpea, are all high in protein and complex carbohydrates. They are all a great low-fat, low-calorie source of protein and an easy way to help control your weight, your blood sugar and your digestive tract health. But, you should look out for how you prepare the beans and always rinse canned beans with tap water to get rid of about half of the added salt.

Berries - Blueberries, cranberries, boysenberries, raspberries, blackberries and strawberries are all rich in antioxidents for protection against heart disease and cancer and are also rich in soluble fiber, which helps reduce cholesterol.

Salmon - Not all cholesterol is bad for you. You can lower your bad type cholesterol (Low Density Lipoprotein), which is responsible for clogging blood vessels, with the good type cholesterol (High Density Lipoprotein), which "exiles" LDL to the liver where it is destroyed. Omega-3 fatty acids found in salmon are an excellent source to boost your HDL level in your blood stream.

Oats and whole grains - The fiber content of brown rice, barley, wheat or rye helps lower cholesterol and blood sugar levels. High-fiber foods are digested more slowly, so they don't cause spikes in blood sugar levels like white flour products do. Oats may also help stabilize blood glucose levels by absorbing sugars from other foods in the meal like a sponge and release them more gradually, which may benefit people with diabetes.

Soy - It is the only complete vegetarian source of protein. All kinds, such as tofu, soy milk, soy nuts, edamame, tempeh and miso lower "bad" cholesterol levels in the bloodstream which, in turn reduces heart-disease risk.

Skinless turkey breast - We all need protein to help proper cell development and bone health. A three-ounce portion of lean red meat is a good source of protein, but the healthiest and leanest source of protein is the skinless turkey breast. According to the American Diabetes Association, skinless turkey breast meat has about the same amount of protein, vitamin B6 and niacin as beef top round but for only about 1/6th the fat.

Tea - green, black and white: Tea is also the easiest and cheapest no-calorie food that has components that fight cancer and heart disease, and may also protect arteries from Plague buildup. A recent study showed that tea may even lower the risk of ovarian cancer by 46 percent in women.

Nuts - All nuts, even the fattiest nuts, have been found to improve cholesterol. Walnuts are an excellent source of plant-based omega-3 fatty acids, while, almonds are a good source of calcium, magnesium and vitamin E.

There is a lot of confusion about which foods to eat and which foods to avoid. All foods, even a Snickers bar, have some nutritional value. But, the damage a Snickers bar causes your body heavily outweighs the miniscule nutritional value. Foods that you should definitely stay away from are foods that contain hydrogenated oils or partially hydrogenated oils. Foods like donuts have so-called trans fats, which is another way of saying partially hydrogenated oils. There is no safe amount of trans fat for your body. Even small amounts have an adverse effect. The key to a healthy diet is whole foods - foods that are unprocessed and unrefined.

We need a wide variety of vitamins and minerals to keep our bodies healthy and strong, but it takes a variety of foods to provide all these nutrients. Besides tasting fantastic, superfoods foods will provide more nutrients, energy and protection against diseases than other foods.

Remember that it is always good to consult your doctor before making any significant changes in your nutrition plan.

Unhealthy lifestyle choices are a big reason healthcare cots are rising. Poor health and inactive lifestyle can make manageable diseases more difficult and costly to treat. You can be healthier, feel better and help control your healthcare costs by finding a healthy lifestyle that is right for you.

Information in this publication is for general reference only. You should not use this information to diagnose or treat any health problems or illnesses without consulting your doctor.