South Beach Super Foods

[Demi]

The following was part of today's Daily Dish South beach email newsletter (free version) and I thought it might be a good idea to share it here:


Six South Beach Diet Super Foods

The South Beach Diet encourages you to reap the benefits from nutrient-dense whole foods, rather than trying to get those nutrients from supplements or fortified food products.

"When you eat whole foods, you're getting all of the nutrients from the food, but you're also benefiting from the nutrients' interaction within the food — an advantage you just can't get from a vitamin pill," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet. "That's why I recommend eating delicious fresh foods in a rainbow of colors that contain antioxidant and other disease-fighting nutrients rather than turning to supplements that have not been proven effective," he adds.

Here are some delicious antioxidant-packed foods to incorporate into your meal plans.

Blueberries (Phase 2): A 2005 University of Illinois study found that a number of compounds in blueberries, including pigment-producing anthocyanins, have powerful cancer-preventive powers. Other berries have similar antioxidants in smaller quantities.

Walnuts (Phase 1): Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other South Beach Diet®-approved sources of omega-3s include flaxseed and, of course, fish and fish oil.

Pomegranates (Phase 2): These fruits are high in flavonoids, antioxidants also found in red wine (Phase 2) and cocoa (Phase 1, unsweetened). Recent studies show that pomegranate juice (Phase 3) may also help prevent heart disease.

Sweet Potatoes (Phase 2): They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to eliminate cell-damaging free-radicals. Other good sources of beta-carotene are carrots (Phase 2) and apricots (Phase 2).

Tomatoes (Phase 1): A 2002 study published in the Journal of the National Cancer Institute found that eating tomato products may reduce prostate cancer risk. The link is so strong that the U.S. Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry a health claim linking tomato consumption with a reduced rate of prostate cancer. The key ingredient: a powerful antioxidant called lycopene, also found in pink grapefruit (Phase 2) and guava (Phase 3).

Kale (Phase 1): Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one's risk of heart disease and stroke, some cancers, and several other illnesses. They're rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting ingredients.


http://www.southbeachdiet.com/public/dailydish/dd_20061023.asp



... and following on, this is an interesting article about kale, and some other super foods, which appeared in the British media last week:


Sales of kale double as healthy eating soars

By Martin Hickman, Consumer Affairs Correspondent
The Independent
London, UK
Published: 16 October 2006

Kale, a curly green-leafed relative of the cabbage, is being heralded as the latest superfood addition to the British diet, after a 122 per cent rise in sales over the past two years.

As well as being a good natural source of folic acid for pregnant women, kale is a good source of lutein - a carotenoid with powerful antioxidant properties important for maintaining healthy vision.

Dieticians say it is a source of soluble fibre, the antioxidant vitamins A and C, and the energy-releasing B vitamins. It also contains large amounts of certain phytonutrients thought to help fight some cancers.

The Food Standards Agency recommends that people with iron deficiencies stock up by eating green leafy vegetables, such as kale and watercress, spring greens and broccoli.

British shoppers seem to be loading their trolleys with fresh fruit and vegetables, from blueberries to beetroot, which studies suggest have the powers to energise and prevent disease.

Blueberries have enjoyed a surge in sales after being celebrated as brain food, with studies suggesting their consumption may slow the ageing process by helping to prevent and reverse memory loss.

Pomegranate juice is claimed to have anti-viral, anti-fungal and anti-bacterial properties, and to reduce the thickness of arteries.

Beetroot - whose sales have doubled in the past year - wins backing because it is virtually fat-free and rich in iron and magnesium.

An array of strange foods such as seaweed, algae and sprouting seeds have been championed by the television nutritionist Gillian McKeith.

The Food Standards Agency recommends that people with iron deficiencies stock up by eating green leafy vegetables, such as kale and watercress, spring greens and broccoli.

Although surveys suggest that British people eat on average only 2.8 portions of fruit and vegetable a day, surveys in the past year have detected more people trying to eat healthily.

Moira Howie, a Waitrose manager, said: "With health and nutrition so high on the national agenda, we are really seeing this translated in to nutritious choices in our shops.

"The rise in popularity of super-foods such as curly kale are coming about as people are on the look-out for high-quality fresh foods that fulfil their healthy eating requirements, while at the same time being quick and simple to prepare. Health really is high on people's shopping lists."

Other foods once viewed as bland or boring, such as porridge, which has a low glycaemic index, have found themselves the source of sudden popularity with shoppers. Brazil nuts and walnuts are being touted for their ability, respectively, to add selenium and - according to a Spanish study last week - to reduce hardening of the arteries.

The Food Standards Agency is keen to encourage more people to hit the recommended five portions of fruit and veg a day. It says: "Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them.

"People who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers."


http://enjoyment.independent.co.uk/food_and_drink/news/article1876645.ece

[Judynyc]

Thanks for posting this Demi!! :thup:

I liked the SBD part too and put it into my journal. :D

[Demi]

I thought I'd continue the superfoods theme here with this article which I came across today:

Superfoods

Pomegranates

Amanda Grant
Tuesday November 21, 2006
The Guardian


Now is the time to be enjoying the jewel-like pomegranate. Each fruit contains around 800 juicy red seeds packed with vitamin C - one fruit contains approximately 40% of an adult's daily requirement - as well as vitamins A and E, fibre, iron and potassium. In addition, pomegranates contain powerful antioxidants, such as ellagic acid, which help protect healthy cells from damage by potentially destructive groups of atoms called free radicals.

Recent Israeli studies show that the antioxidants found in pomegranate juice may help reduce the build up of fatty deposits in our arteries. In the US, links are also being made between the pomegranate's antioxidant polyphenol levels and reducing the build up of harmful proteins linked to Alzheimer's disease.

To prepare the fruit, cut it in half , then hold it cut-side down and bash it with a wooden spoon. The seeds should fall out, leaving most of the bitter white membrane behind. Sprinkle them over muesli, add to fruit puddings, or mix with tropical fruits.

http://www.guardian.co.uk/health/story/0,,1953175,00.html

[Demi]

Cabbage ... another SB-friendly superfood:


Superfoods

Cabbage

Amanda Grant
December 5, 2006
The Guardian
London, UK


Cabbages come in a number of guises, including red, savoy and spring. All have a great nutritional benefit, contributing good amounts of vitamin C, beta-carotene, fibre and folic acid to our diet. Dark green cabbages also contain iron.

Cabbages have been used for their healing and antibacterial properties for centuries, helping a variety of disorders, including digestive and lung problems, stomach ulcers, and general aches and pains. The leaves have also been used externally to treat a multitude of ailments, from acne and wounds to inflamed joints and mastitis. (When I was breastfeeding, I asked friends to bring a cabbage instead of flowers and I would tuck two lightly crushed leaves inside my bra for a short while after feeds. The relief was unbelievable.)

According to recent research from the University of Leicester, when cabbage is included regularly in the diet, the phytochemicals offer some protection against cancer - and, in conjunction with chemo-therapeutic drugs, can help fight cancerous cells. Red cabbage also contains the red antioxidant lycopene, high intakes of which can be associated with lower levels of heart disease.

Savoy cabbage, a winter variety, is great value for money. The tough outer leaves can be used as a casing to hold fillings such as cooked rice mixed with dried fruits and nuts, or savoury mince. My children love the leaves blanched and filled with a cream cheese mixture and then cooked in a rich tomato sauce.

Once the outer leaves are removed, quarter, cut away the core, and slice finely. After around five minutes of cooking, cabbage produces the unpleasant-smelling gas hydrogen sulphide. To minimise this smell and to keep a good texture, cook for five minutes or less or opt for a long, slow cook (more than 30 minutes) to achieve a mellow, sweet flavour.

A satisfying supper can be as simple as stir-fried cabbage with garlic, mushrooms and bacon served with mashed potato. A great side dish is steamed cabbage with a knob of butter and mustard mixed through; for a warming lunch, add cabbage to earthy lentil soup. Christmas dinner should include red cabbage, but be sure to add a little lemon juice, red wine or red wine vinegar to help maintain its vibrant red colour. Mix in oranges and dried cranberries for true festive fare.

http://www.guardian.co.uk/food/Story/0,,1964175,00.html



I combine savoy cabbage with spring onions and cauli mash for my own low carb version of Colcannon :yum:

You can see my original recipe for it here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.

[Judynyc]

Cabbage ... another SB-friendly superfood:






I combine savoy cabbage with spring onions and cauli mash for my own low carb version of Colcannon :yum:

You can see my original recipe for it here: http://forum.lowcarber.org/showthread.php?t=153113

To make it more SB-friendly, leave out the butter and use low fat cream cheese. You could also use LF sour cream or LF creme fraiche instead of the cream cheese if you prefer.


Good one Demi!! :thup:

Have you ever used the FF greek yogurt as sour cream? It takes just like it!! :idea: :cool:

[Demi]

Definitely a favourite ingredient of mine!


Superfoods

Garlic

Amanda Grant
Tuesday January 9, 2007
The Guardian


Garlic is the most widely used medicinal plant in history. A member of the onion family, it is known for its antibiotic, antifungal and antiviral properties, and has been used by the Egyptians, Greeks, Romans and Chinese to help cure a variety of ailments from bronchitis and influenza to whooping cough.

Today, medical journals contain countless scientific studies investigating the ability of garlic to help fight infections, as well as provide potential benefits for diabetes, asthma and cancer sufferers.

Perhaps the most exciting discoveries to date have been that garlic can help protect against heart disease by thinning the blood and helping to lower cholesterol. If you have been indulging in high-fat foods over Christmas, this could be just the superfood you need.

Garlic contains allicin, a sulphur compound that gives it its pungent smell. Allicin encourages the elimination of cholesterol from the body and helps to reduce quantities of unhealthy fats. In countries where lots of fresh garlic is eaten, such as France and Italy, heart disease is less common than in the UK.

Researchers are also looking at the antioxidant effects of garlic, and its anti-ageing benefits, as well as how garlic can help to protect against the bacteria which cause stomach ulcers.

If you don't like the taste, real allicin products are the most effective supplements. Brands such as Allimax and Alliforce capture the allicin from fresh garlic and stabilise it.

As with most foods, fresh is still best. Add a clove to your salad dressing, rub toasted bread with it or make a fresh pesto sauce for pasta. Eating garlic during breast-feeding helps children become familiar with the flavour.

You should eat it as soon as possible after peeling, as its potency fades the longer it is exposed to light. Cooking the bulb also diminishes the healing properties, but it is still better to eat it cooked than not at all. If you don't want to smell of garlic afterwards, try chewing parsley or sucking a mint.

http://www.guardian.co.uk/food/Story/0,,1985947,00.html

[Demi]

Mushrooms are definitely on the South beach menu:

Superfoods

Mushrooms

Amanda Grant
Tuesday January 30, 2007
The Guardian
London, UK


Oriental mushrooms have been valued by herbalists for centuries but new research thrusts the humble common A. bisporus into the limelight due to their potentially powerful health-giving properties. A. bisporus includes white mushrooms (button, closed cup, open cup, large flat) and brown mushrooms (chestnut, champignon marron, crimini or portobello).

Studies at Pennsylvania State University show these varieties to score highly in antioxidants, comparing well with vegetables such as spinach. They are also a prime source of the powerful antioxidant L-Ergothioneine.

Other research suggests that mushrooms are a good source of lovastatin, which has been found to suppress the activity of the main cholesterol synthesis enzyme, hence possibly helping reduce the risk of heart disease.
Similarly, recent research in California concluded that mushrooms, in particular large white ones, contain substances that are effective in reducing the activity of the enzyme aromatase, which increases oestrogen levels. High oestrogen levels have been implicated in the risk of breast cancer.

Mushrooms also have a high nutritional value. They are low in salt and fat, cholesterol-free and provide dietary fibre, some protein and significant quantities of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6) and folate - particularly important if you are pregnant. They are a good source of minerals, including iron, phosphorus, magnesium and copper (needed for a healthy immune system) and selenium which helps protect us from heart disease, premature ageing and some cancers. They also contain more potassium than most vegetables and fruits, which can help lower blood pressure.

An 80g serving - approximately 14 baby button or four large closed cup mushrooms - counts as one portion towards your 5-a-day target.

http://www.guardian.co.uk/g2/story/0,,2001661,00.html

[skippie]

Demi, Thanks for keeping us all updated with great info. :thup:

[Wnabthin]

Thank you Demi for all this good information!!

I sure to hope alot of SBDer's get here to reap this wealth of information!

[Demi]

From Phase 2 onwards, oats are something we can enjoy on the South beach woe. The only thing I would advocate though, is not having the orange juice as suggested in the article below ... an ordinary orange though would be fine.

Superfoods: Oats


Amanda Grant
Tuesday February 20, 2007
The Guardian
London, UK


Rolled oats and also oatmeal, the milled grain, are both high in protein, contain essential fats and are rich in minerals including zinc, calcium, magnesium and iron. Vitamin C, found in orange juice for example, assists the absorption of iron, so a bowl of muesli or steaming porridge and a glass of orange juice make an ideal breakfast.

B vitamins, also found in oats, are needed not just for healthy skin, nails and hair but also to nourish nervous systems and to help keep energy levels up - particularly useful for stressed or grumpy teenagers.

Oats are also a wonderful source of soluble fibre, essential for ensuring that our digestive systems work efficiently. This is particularly important with constipation becoming increasingly problematic among young children. The soluble fibre also helps to reduce cholesterol levels.

Oats have a very low glycaemic index, which means that they release sugar into the blood very slowly. This can have a positive impact on how we feel and behave and it can improve our concentration levels. It also means that oats can play a key role in the active prevention of diabetes, a condition we are now seeing in growing numbers of young people. In fact oats have such a remarkable impact on stabilising blood sugar levels that before insulin was discovered, oats were used as one of the few effective treatments for diabetes.

As oats take a long time to digest, they are an ideal food for anyone trying to lose weight as they leave you feeling satisfied for longer. Oats can also help skin complaints such as eczema and psoriasis. For these conditions, put four tablespoons of oats in a muslin bag whenever you have a bath. You can also use the bag as a sponge and it can be re-used about four or five times.

I prefer to eat my oats and I cook a big pan of creamy porridge most mornings and vary the toppings. A handful of frozen berries are always popular with children as they cool the porridge down slightly and turn it a pale shade of pink or blue. Chopped dried fruits, pureed apple or chopped banana are quick and easy too. You can also add oats to crumble toppings, biscuits and flapjack-style bars, and use them as a coating for oily fish.

http://lifeandhealth.guardian.co.uk/wellbeing/story/0,,2017066,00.html

More on oats/oatmeal from South Beach, this extract is from a SB Daily Dish email newsletter:

Oatmeal has long been a popular breakfast option. What you may not realize, however, is that not all oatmeal is created equal. For South Beach dieters, steel-cut oats and rolled or old-fashioned, slow-cooking oats are the best choices. It's best to avoid oatmeal that has been processed as instant-cook oatmeal.

Instant oatmeal accounts for 60 percent of oatmeal consumption. Why is this? Instant oatmeal takes only a couple of minutes to prepare, while steel-cut and rolled oats can require anywhere from five to 30 minutes.

If you would like to enjoy the health benefits of steel-cut or rolled oats, you can try one of two timesaving options. First, you can make these oats ahead of time and refrigerate them for up to four or five days. When it's time to prepare breakfast, simply microwave a portion of oatmeal with 1 percent or skim milk or low-fat plain, vanilla, or sucralose-containing soy milk for about three minutes. Alternatively, you can prepare steel-cut oats by microwaving them in a tall container with the above-mentioned milk choices for 12 to 14 minutes. Keep a close eye to avoid boiling over, and try not to overcook the oats. To make your oatmeal more flavorful, try sprinkling some cinnamon into it. You can also add 1 ounce of melted low-fat cheese to a serving of oatmeal to make Beach-friendly "cheese grits."

[Demi]

Linseeds (aka Flaxseeds) are yet another 'super food' we are allowed on the South Beach woe, from Phase I onwards:

NUTS AND SEEDS
(Limit to one serving per day as specified. Dry roasted recommended.)

Flax Seed - 3 TBS (1 oz)


Superfoods: Linseeds

Amanda Grant
Tuesday March 6, 2007
The Guardian


Golden linseeds (also known as flaxseeds) are powerhouses of nutrition. They have a subtle nutty, slightly earthy flavour and are a cheap superfood that everyone can include in their diet. They are available whole or - for easier absorbtion - split, ground or as linseed or flaxseed oil.

I particularly love the oil, as it is such a fantastic natural skin moisturiser. Drink a couple of spoonfuls a day, by either adding it to a juice or smoothie, mixing it into milk for your cereal, or making a quick salad dressing.

Linseeds are the richest plant source of omega 3 fats, which are essential for a healthy brain, heart, joints and immune system.Due to the high content of plant chemicals known as phytoestrogens, linseeds have been called nature's answer to hormone replacement therapy. Phytoestrogens are naturally occurring forms of the female hormone oestrogen and are found in certain foods. They help to either reduce high levels of oestrogens or to boost low levels. This can have a positive impact on the unpleasant effects of the menopause, such as flushing and night sweats.

There is ongoing research into the benefits of including phytoestrogens in diets aimed at preventing cancer. With a history of colon cancer in my family I am keen to keep my colon healthy. The high-fibre content of linseeds can help.

A good way to get the best from them is to soak them first. Put one heaped desertspoonful of seeds into a glass, cover with water and leave overnight. Add the swollen seeds and water to a drink such as fruit juice or a smoothie, or to your cereal or yogurt, or drink it on its own. You can eat linseeds in this way every day. They are a good cure for constipation, but avoid eating the seeds if you have bowel problems, such as diverticulitis.

Alternatively, you can grind linseeds in a pestle and mortar or coffee grinder before adding them to food. Never cook with linseeds or their oil - as the heat will render them unstable. To keep them fresh, store airtight in the fridge.

I often have mine in the form of a 'muffin' for breakfast, and there are 'flax' several recipes in the SB recipe thread:

Flax Muffin (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax Wrap (http://forum.lowcarber.org/showpost.php?p=6545115&postcount=157)
Flax ‘Sponge Cake’ (http://forum.lowcarber.org/showpost.php?p=6545132&postcount=159)

I've also come across this great recipe for Flax Pancakes from Dana Carpender at HoldTheToast: Cooking Low Carb: Flax Pancakes (http://www.holdthetoast.com/070108clc). With a little bit of tweaking (i.e., low fat yoghurt) these pancakes are definitely SB friendly, from Phase 2 onwards.
I'll also post these in the recipe thread.

With regard to the warning at the bottom of the article with regard to cooking with them ... while I have heard that you shouldn't heat the oil, I have never before heard that you shouldn't cook the seeds, and can find no evidence to support this.

This is an extract taken from the Flax Council's website:

Cooking with Flax

It is safe to use whole flax seeds or flax seed meal in batters, doughs and main dishes that are to be cooked. Although composed of so much oil, both whole flax seeds and flax seed meal are stable at temperatures used to bake batters and doughs, such as muffins or breads, according to several studies. You can add flax seeds, in whole form, and as flax meal, to casseroles, such as pasta dishes and meat loaves, or use it in breadings on meats to be baked.
http://www.flaxcouncil.ca/english/index.php?p=b2&mp=nutrition

More info here:
Consumer guide to eating and cooking flax (http://www.flaxcouncil.ca/english/pdf/FlaxPrimer_Chptr10.pdf)
Ameriflax: Flax for consumers (http://www.ameriflax.com/default.cfm?page=ffconsumer)

[Judynyc]

This is such good info on Flax Demi!!! :thup: Thank you!!

The link on the bottom, Consumer Guide, does go into the fact that whole flax seeds go through our bodies undigested due to the shell being too hard for our digestive juices to penetrate. It is much better to consume them as flax meal and need to be ground. :idea:

[Demi]

Another 'superfood' which we can enjoy on the South Beach woe:

Superfoods: Yoghurt

Amanda Grant
Tuesday March 20, 2007
The Guardian

Most commercially produced yoghurts begin life as pasteurised milk, which is inoculated with cultures of beneficial bacteria such as Lactobacillus acidophilus, Bifidobacteria or Streptococcus thermophilus. Many are then pasteurised again, which kills this beneficial bacteria. Probiotic yoghurt, however, is not pasteurised, so it still contains this live "friendly bacteria".

Many experts believe that these good bacteria can survive our stomach acids and reach the intestines, where they aid digestion by helping to break down food.

Much research has been done on other possible benefits of probiotics, including their ability to help treat diarrhoea caused by stomach bugs and antibiotics, their ability to improve lactose intolerance and possibly relieve irritable bowel symptoms. Research is continuing into whether they affect a variety of other conditions including bowel cancer, autism and eczema.

Experts are divided on how beneficial probiotics really are, so check the labels. Look for products containing lactobacillus or bifidobacterium, as these are the most resilient and are more likely to withstand the acid conditions of the stomach. Even so, only a proportion of the bacteria will survive, so in theory you need to eat a large quantity to benefit. Check additional ingredients, especially in probiotic yoghurt drinks, as many contain a lot of sugar, which can contribute to obesity and tooth decay.

All yoghurt is rich in protein and B vitamins and calcium, which is essential for strong, healthy bones and teeth. If you like yoghurt, make sure that you choose live probiotic yoghurt.


We are allowed yoghurt from Phase I onwards:

MILK/DAIRY

(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt

[Demi]

An interesting article as to why we should think of leeks as a superfood:

Superfoods: Leeks

Amanda Grant
Tuesday April 10, 2007
The Guardian

Leeks are one of the few foods that contain prebiotics (others include garlic, onions, artichokes and asparagus). Most people have heard of probiotics, the friendly bacteria that help keep our intestines healthy, but it is believed that we need prebiotics to help feed our probiotic bacteria.

Prebiotics - which include inulin and fructo-oligosaccharides - are mainly carbohydrates that cannot be broken down by our body's own enzymes, so they pass through our digestive system and into the colon in the same state that we ingested them. Once in the colon, they act as a food for the probiotic bacteria and as a result help to increase the friendly bacteria.

Nutritionists believe that we need to eat approximately 7g of prebiotics a day to have a positive impact on our gut bacteria. A bowl of leek and artichoke soup can contain around 6g of inulin and if we also eat a couple of bananas we will have possibly exceeded our target. The fresher the produce, the higher its prebiotic content; as always, fresh is best.
British leeks are available year-round except in June. The season peaks in September and November and again in the spring, coinciding with St David's Day (the leek is feted as the national symbol of Wales).

Allium porrum is the type of leek cultivated in the UK; it thrives in cool climates and is tolerant of frost. It is a member of the onion family and has many of the same health benefits as onions, such as helping to maintain a healthy heart and circulation, protecting against cancer and generally boosting the immune system.

Leeks can be cooked slowly in stews or soups, or pre-cooked and added to tarts and quiches. They are equally delicious tossed quickly in hot oil and butter and served alongside meat or fish. I also love steamed leeks wrapped in ham, covered in cheese sauce and lightly grilled until golden - a meal particularly popular with small children.

http://www.guardian.co.uk/health/story/0,,2053439,00.html

[scorpio381]

I'm going to be in hog heaven when I can add sweet potatoes in. :lol:

[Demi]

Super foods: Nuts

Amanda Grant
Tuesday April 17, 2007
The Guardian

Next time you fancy a handful of nuts, reach for almonds, brazils or walnuts. Almonds are one of my favourites, partly because of their versatility. They are delightful on their own, shelled, roasted or, less healthily, sugared. They can also be ground and added to soups, desserts or even porridge, for extra protein - an ideal meal for convalescents. Grind them yourself in a food processor to make sure they are really fresh, but you will have to dip them in boiling water quickly first to make it easier to remove the skins.

Almonds are the richest nut source of calcium, making them particularly useful for vegans and those with dairy allergies. They are also a great source of essential fats and B vitamins and contain some iron, potassium and magnesium. For many years herbalists have used almond milk, made from ground almonds and water, for the relief of chest infections and digestive problems.

Brazil nuts are also nutritious, containing vitamins A, B1, B2, niacin and iodine. They are high in fat, but it's mostly monounsaturated, which is essential to our diet. However, due to a high fat content, they can go rancid so it is best to buy small amounts at a time and store them in an airtight container in the fridge. They are also a good source of selenium, a major antioxidant that is important for the immune system, thyroid hormone metabolism and reproduction. Selenium can also help prevent damage to cells and tissues. The average British diet does not contain much of this important element.

Walnuts also warrant a brief mention as they contain omega 3 essential fats, which are vital for healthy brain function. Like almonds and brazil nuts, walnuts are a great source of protein and slow-release energy, and provide reasonable amounts of potassium, magnesium, copper, zinc and vitamins B6 and E. Their antioxidant properties make them ideal for anyone with heart or circulatory problems. Walnut oil is also delicious - use it as a salad dressing, drizzled over vegetables or added to bread recipes.

http://lifeandhealth.guardian.co.uk/wellbeing/story/0,,2058857,00.html

Nuts are yet another 'superfood' that we can eat on the South Beach woe from Phase I onwards. However, consumption does need to be limited:

NUTS AND SEEDS
(Limit to one serving per day as specified. Dry roasted recommended.)

Almonds - 15
Brazil Nuts - 4
Cashews - 15
Filberts - 25
Flax Seed - 3 TBS (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

http://forum.lowcarber.org/showpost.php?p=5351363&postcount=1

[Demi]

Superfoods: Asparagus

Amanda Grant
Tuesday May 1, 2007
The Guardian


Make the most of the short British asparagus season of just seven to eight weeks, which begins in May. Visit a pick-your-own or farmers' market to buy a few bundles.

Asparagus are the young shoots of a cultivated lily plant. The growing methods and types can differ from country to country. Some asparagus is white, as it grows beneath the soil and is cut just as the tips emerge.

Nutritionally, however, all types of asparagus are pretty spectacular, providing high levels of vitamins A and C, which help to boost the immune system, as well as iron, which helps prevent anaemia. Asparagus is one of the few foods to contain folic acid, particularly useful if you are pregnant, and the prebiotic bacteria found in asparagus can help stimulate the growth of friendly bacteria in the gut.

Asparagus is known to be helpful in the relief of urinary infections and is a mild diuretic, due to the natural chemical "asparagines" that it contains. This helps your body to pass any excess water and hence detoxify. This chemical also explains why so many people notice that their urine takes on a distinctive smell after eating asparagus.
Fresh asparagus should be firm with crisp, tightly closed scales on the tips, and it will keep a few days stood in a jug of shallow water in the fridge. It freezes well too, but you will need to blanch it quickly first in boiling water to retain its colour and flavour.

Asparagus is good boiled or steamed. To boil, pop into a large pan of bubbling water, cover and boil for 3-6 minutes. To steam, stand in a little boiling water, cover and cook for 3-6 minutes.

Chargrilled asparagus has an intense, smoky flavour. Brush it with olive oil and cook on a hot ridged griddle pan for 3-6 minutes, turning occasionally. Then season and drizzle with a little aged balsamic vinegar and shavings of Parmesan.

http://www.guardian.co.uk/food/story/0,,2069322,00.html

[bel4fan]

Good Info!

[Demi]

Blackcurrants are the berry best fruit for you

The Mail
London, UK
19 June, 2007


It may not be as fashionable as its more exotic cousins but the humble blackcurrant is the healthiest fruit of all.

Research shows that the common or garden blackcurrant is more nutritious than other fruits, from home-grown apples and strawberries to tropical mangoes and bananas.

Blackcurrants also contain the highest levels of health-boosting antioxidants - natural compounds credited with the ability to stave off a range of illnesses from heart disease to cancer.

Researcher Dr Derek Stewart said his findings, which come amid a growing appetite for exotic berries, colourful juices and other superfoods, prove the British blackcurrant is the healthiest fruit of all.

Dr Stewart, who came to his conclusion after comparing the properties of 20 popular fruits, said: "The motivation for the research came from the huge publicity surrounding superfoods, coupled with lack of consumer knowledge.

"We wanted to find out which fruit came out on top.

"The combined beneficial composition and impact in health-related studies mean that blackcurrants can claim to be the number one superfruit."

Dr Stewart reached his conclusions by analysing the findings of dozens of research papers published by other scientists.

Lack of published data on fruits which have only recently become popular, such as raisin-sized goji berries, means they could not be included in the analysis.

Fruits studied ranged from old favourites such as apples and oranges, to blueberries, pomegranates and others that have recently been feted as being especially good for health.

Blackcurrants were found to be the most nutritious, followed by blueberries, raspberries, strawberries and pomegranates.

The blackcurrant also come out top in terms of anti-oxidants. Next highest levels were found in raspberries, blueberries and strawberries. Pomegranates took fifth place once more.

The tests, carried out at the Scottish Crop Research Institute near Dundee, showed that blackcurrants are particularly rich in a type of anti-oxidant called anthocyanins.

Responsible for the fruit's dark colour, the compounds are said to help ward off a range of ailments including heart disease, cancer, Alzheimer's disease and diabetes.

The blackcurrant's health benefits have been apparent for some time, with herbalists using them since the middle-ages to treat bladder stones, liver disorders and coughs.

The currants' high vitamin C content led to them being made into a cordial which was given free to children during the Second World War.

Jo Hilditch, of the British Blackcurrant Foundation, said the latest findings should give shoppers an added incentive to buy British.

She said: "I have always believed in fruit, and indeed any produce, that is grown on our doorsteps to be the best for us and this research definitely confirms this.

"British blackcurrants are a nutritional powerhouse and prove that British is best in this case.

"The current celebrity trends for exotic fruits has catapulted the word superfruit into the limelight but this research shows that we don't need to go to the ends of earth to find health boosting fruits."

http://www.dailymail.co.uk/pages/live/articles/health/dietfitness.html?in_article_id=462802&in_page_id=1798

[Demi]

Which berries will really benefit you?

‘Super berries’ are often hailed as a panacea. Amanda Ursell helps you sort out fact from fiction

The Times
London, UK
3 August, 2007

No sooner have we grasped the health-protecting, skin-boosting, brain-empowering properties of one super berry than along comes another one, with seemingly superior “supernutrient” virtues.

And yet, to date, much of the research that “reveals” their potential benefits has been carried out in laboratories and on animals, so their real benefits are just that, potential.

“It is possible to show charts and quote figures that reveal, for example, either blueberries or blackcurrants to have more supernutrients simply by testing a specific variety,” says Stephen Taylor, a leading berry grower. “This is confusing and potentially misleading.” So just exactly what can various berries really do for us? What we do know for sure is that berries share some universal nutritional properties.

They are low in calories. You can munch your way through a 200g bowl of strawberries for just 54 calories and the same size bowl of raspberries for 50. All are great too for vitamin C which we know is vital for immunity, the quality of our skin and our ability to absorb iron, needed for energy, from many foods.

Strawberries and raspberries give us more vitamin C than blackberries but less than blackcurrants. But all are very useful for this multifunctional nutrient, as well as for fibre and blood pressure-balancing potassium. So if you’re served gooseberries, mulberries, bilberries or red-currants, then tuck in with gusto.

The fact that we may also derive added benefits from particular varieties should be seen as an added bonus rather than a reason to stick to one to the exclusion of others.

Berries often feature in folklore and usually there is some science to back it up. For example, RAF pilots were given bilberry jam in the Second World War to improve night vision. We now know this is probably down to the deep blue pigments of these berries which help human beings to make “visual purple”, needed to see in dim light, while also strengthening tiny blood vessels in the eyes to improve circulation.

Native Americans and Nordic peoples have a long tradition of using berries to treat diarrhoea. It seems, from laboratory experiments, that certain so-called polyphenol compounds in berries do inhibit the growth of harmful bacteria found in our digestive systems.

Salmonella and staphylococcus, common food-poisoning bacteria, are especially sensitive to extracts from raspberries, while raspberry and strawberry extracts appear to fight candida and Campylobacter jejuni (the most frequent cause of diarrhoea in Britain).

Nordic folklore prescribes how to fight urinary-tract infections with cranberries, and, again, there is research to prove the point. As Dr Amy Howell, a nutrition researcher at Rutgers University in New Jersey, says: “Scientists have proven that supernutrients in cranberries can physically stop bacteria which cause urinary-tract infections, stomach ulcers and even tooth decay.

“Regularly drinking 250ml of cranberry juice morning and night can cut the risk of these common and sometimes devastating infections. I’ve seen studies in China where this amount of juice actually cures 15 to 20 per cent of stomach ulcer cases. I’m amazed that a food can do this.”

So when aiming for your five-a-day fruit and vegetables, then a few servings of berries could indeed be a smart nutritional move so long as you keep a sense of perspective.


Truth or hype?

Blueberries make you brainier:
Laboratory studies at Tufts University in Massachusetts suggest that blueberry-rich diets fed to mice affect mechanisms involved in memory and learning. It is possible that supernutrients in blueberries and strawberries do improve signals between nerves in the brain.

Raspberries keep you slim:
Laboratory work at the University of Chubu in Japan indicates that colourful red pigments particularly found in raspberries appear to modulate the way that fat cells take up and release fatty contents. Feeding mice on high-fat diets lots of these pigments appears to suppress development of obesity. More research needed.

Strawberries reduce heart disease:
Work at Glasgow University on human beings shows that those eating 200g of strawberries daily helped to protect their arteries from the early development of fatty streaks on their arteries known as atherosclerosis. This may reduce the risk of furred arteries and future heart disease.

Berries are anti-ageing:
In the broadest sense, this is true. When you look at all the potential benefits of the combined nutrients and supernutrients, fibre and their implicitly low calorie count, then regularly eating a variety of berries probably will have antiageing effects.


http://www.timesonline.co.uk/tol/life_and_style/health/healthy_eating/article2186936.ece

[lovemyvet]

http://i9.photobucket.com/albums/a51/littletessa/bravenet/excited1.gif I'm a berry nut! I love them and eat them nearly every day: blueberries, blackberries, raspberries, strawberries. One or two servings a day!

[Demi]

The Sunday Times
London, UK
28 October, 2007


All hail curly kale
A tastier version of the old-fashioned superfood has finally arrived

Peta Bee

It is likely to be the new leaf of choice for those who swear allegiance to rocket. After three years of development, baby leaf curly kale (BLCK) makes its world debut on supermarket shelves this month, and nutritionists and fashion-conscious foodies are welcoming it onto the ever-growing list of healthy, all-year-round salad ingredients and leafy vegetables.

For anybody who has ever tried to chomp their way through a plateful of old-school kale, it may come as a surprise to read the words “kale” and “foodies” in the same sentence. A cruciferous vegetable, belonging to the same family as cauliflower, broccoli and sprouts, kale tastes bitter and is horribly chewy and tough if not cooked properly.

The good news is, this variety is different. “It is delicately flavoured and more like spinach than cabbage in texture and taste,” says Steve Rothwell, the plant biologist who helped to develop it. What really sets it apart, though, is the high amount of nutrients it contains. According to Lyndel Costain, of the British Dietetic Association, 100g of BLKC provides more than half of the recommended daily allowance of vitamin C. “It also provides seven times as much vitamin A as broccoli and more calcium than milk, yoghurt, broccoli or spinach,” she adds.

Leafy green vegetables have long been known as good bone-boosters, but BLCK surpasses the lot in the fight against osteoporosis. “It is an excellent addition to a bone-healthy diet,” says Sarah Leyland, of the National Osteoporosis Society. “And it is a particularly useful source of calcium for those who don’t eat dairy.” It also contains vitamin K, which works in conjunction with calcium to build strong bones; lutein, an antioxidant that maintains eye health; and plenty of fibre for a healthy digestive system.

But the benefits of this new superfood don’t end there. Eating curly kale and other cruciferous vegetables regularly has been shown to lower the risk of developing life-threatening diseases. A recent study at the University of Leicester revealed that cruciferous vegetables contain a compound called Indole-3-Carbinol (I3C), which could help to fight breast cancer. I3C supplements led to breast cancer cells being killed when they were exposed to chemotherapy drugs. Similar effects could apply to colon cancer cells, according to the researchers.

In another study, carried out last year, the International Agency for Cancer Research found that eating cruciferous vegetables at least once a week can cut the risk of lung cancer for some people. Researchers looked at two genes that normally protect the body against certain toxins. For the 50% of the population with an inactive form of one of the genes, GSTM1, eating cabbage, broccoli and kale was found to offer 33% more protection against the disease.

Since research began emerging about curly kale’s disease-fighting properties earlier this year, Waitrose and Sainsbury’s have reported a 12% rise in sales. BLCK is infinitely more palatable ? appealing to the taste buds as well as the immune system. “Look for crisp, unwilted leaves and eat soon after purchase, when the nutrient levels are at their highest,” Costain advises.

If you prefer it cooked, it takes only 2-3 minutes to flash-fry or steam.

However you choose to prepare it, adding it to your diet can only be good news.

http://www.timesonline.co.uk/tol/life_and_style/health/complementary_medicine/article2705812.ece

[Demi]

The Telegraph
London, UK
11 February, 2008

Tomatoes: The humble superfood in your salad

A new book documents, for the first time, the benefits of tomatoes, reports Chloe Rhodes

Pomegranates, pumpkin seeds, green tea, goji berries and, most recently, beetroot have all jostled for position at the top of the superfood tree. But never has the case for the superfood crown been argued more persuasively than it has now for the humble tomato.

In his new book, The Red Bodyguard, pharmacist Ron Levin has, for the first time, collated decades of research confirming the powerful health-giving credentials of this everyday fruit.

Tomatoes contain high levels of beta-carotene, an antioxidant that supports the immune system and helps maintain healthy skin and tissue lining. They are packed with antioxidant flavonoids and vitamin E, both of which are essential for heart health, and are a good source of potassium. One medium-size tomato provides 50 per cent of the recommended daily dose of vitamin C; they contain no saturated fatty acids, are low in salt, starch and sugars, high in dietary fibre and have a low glycaemic index.

But that's not all. Tomatoes are the richest source of an exceptionally potent antioxidant called lycopene - the pigment that gives them their deep red colour. A single lycopene molecule can neutralise 13 free radicals which, if allowed to build up, can cause cell damage and trigger cancer - that's twice the free radical busting power of beta-carotene, another powerful antioxidant.

The amount of lycopene in a tomato varies according to the variety, but deep red tomatoes are best - they can contain 50?mg of lycopene per kilogram. On average, people in Britain consume only 1.1 mg a day - a fraction of the recommended five to eight mgs.

Cooking and condensing tomatoes is an easy way to increase one's intake, as this concentrates the lycopene. Analysis of the Mediterranean diet, which keeps southern European populations comparatively healthy, suggested that cooking tomatoes with olive oil further improves their potency.

Lycopene and beta-carotene are broken down by heating, and are soluble in oil but not water, so cooking tomatoes in olive oil prepares these beneficial chemicals perfectly for absorption by the body. One Italian study showed that absorption of lycopene was more than three times greater when consumed as tomato sauce or paste than from raw tomatoes.

Lycopene plays other roles in the prevention of disease. Three independent studies conclude that it may suppress the production of an insulin-like growth hormone called IFG - 1, which is made in the liver and stimulates the growth and spread of prostate and breast cancer.

Other research collated by Levin suggests that lycopene may enhance chemical communication between the cells, which helps to regulate unusual cell growth and may even reverse the process by which a tumour becomes malignant. A laboratory study found that it has a similar effect to the cholesterol-lowering drugs, statins.

['The Red Bodyguard: The amazing health-promoting properties of the tomato' by Ron Levin (Icon) ]

HEART DISEASE

When free radicals attack soluble fats in the blood, the fats solidify and form layers known as plaques, which build up in the arteries and restrict blood flow.

Eventually the heart muscles become starved of oxygen, leading to a heart attack or stroke, and the plaques break away from artery walls causing blood clots or thromboses. In 2001, a team of scientists at the Rowett Nutritional Research Institute in Aberdeen tested the juices of 17 different fruits for possible anti-clotting activity.

Tomato juice was found to be very potent. Additionally, agents in the gelatinous substance around the tomato seeds appeared to help prevent blood platelets from clumping together, guarding against the formation of clots.

PROSTATE CANCER

A study at Harvard University, in 1986, looked at the impact of 46 fruits and vegetables on the development of prostate cancer over nine years. Only four food items were found to be significantly related to a lower risk of prostate cancer - tomato sauce, fresh tomatoes, tomato juice and tomato purée.

Men who had regularly eaten 10 or more helpings per week had reduced their risk of developing the cancer by 30 per cent, as compared to those who consistently consumed one helping or less. Again, tomato sauce made by cooking tomatoes in oil appeared to be more effective than raw tomato. Recent trials have suggested that tomatoes could also reduce, slow or prevent the conversion of latent prostate cancer to the aggressive, lethal form.

MALE FERTILITY

Excess production of free radicals in the semen reduces sperm count and has been linked to infertility.

In a study of 50 people, infertile patients were given a daily capsule containing eight mg of lycopene until their sperm analysis was normalised or pregnancy was achieved. There was a 36 per cent pregnancy success rate.

HOW MUCH?

Have one of these tomato variants with half to one teaspoonful of virgin olive oil three to four times a week: soup (one cup); juice (one cup); cooked tomatoes (two medium whole tomatoes); ketchup (two tablespoons); spaghetti sauce (½ a cup); paste (two tablespoons); purée (two tablespoons) sauce (¼ of a cup).

EYESIGHT

Age-related Macular Degeneration (AMD) affects the central part of the retina called the macula, which controls fine vision. Researchers found that eye disease was less frequent and less severe in people with antioxidant-rich diets. Tomatoes are rich in the antioxidant lutein, which is believed to protect the retina from free radical damage.


http://www.telegraph.co.uk/health/main.jhtml?xml=/health/2008/02/11/htom111.xml

[rxqueen85]

Demi: a question about the asparagus mentioned in this thread?...how are you supposed to freeze it? i am a newbie in some aspects of cooking and have no idea what blanching means---also are you supposed to blanch it before you freeze it?


and congrats on the weight loss...only 2 lbs to go! If you don't mind me asking, how long did it take you to drop those almost 65 lbs, what a success! :)

[Demi]

Demi: a question about the asparagus mentioned in this thread?...how are you supposed to freeze it? i am a newbie in some aspects of cooking and have no idea what blanching means---also are you supposed to blanch it before you freeze it?The following webpage provides a great explanation about blanching and freezing veggies: Freezing Vegetables and Blanching Chart (http://www.allotment.org.uk/allotment_foods/Storing_the_Surplus_Freezing.php)

Thanks for your comments on my weight loss :) It has taken me around 5 months so far.

[LegalBeag]

Demi, thanks for posting all this GREAT stuff!!!!!!

And WTG - you are ALMOST AT GOAL!!! WOO HOO!!!!

[Synne]

It;s nice to see foods I eat regularly up there. I take a dose of flaxseeds every day, I have to have my garlic with my meal (most of the time). They are really miracle foods. Thanks for the list.