Ten Foods To Boost Health Benefits

Wisconsin State Journal ^ | January 30, 2009 | Sharyn Alden

[Diana in Wisconsin]

It's easy to pack lunches with old standbys like peanut butter and jelly sandwiches. Simple to make, ingredients usually available, quick to eat.

But Pam Ottelien, who works at the Wisconsin Early Autism Project, packs a lunch almost every day and there's nary a PB&J in sight.

Ottelien focuses on bringing fresh food -- instead of the processed stuff -- to work.

"I like to stock up on 'sticks of stuff' like celery, carrots and radishes," she says. And for those who aren't bringing fresh snow peas to the office, Ottelien says, "Try them -- they're delicious as snacks."

So admit it. There are plenty of foods like snow peas that you've never tried. Maybe that's because they look odd, no one you know eats or serves them, the restaurants you frequent don't feature them, you think your kids will despise foods that are perceived as being "good for you," those healthy foods people are talking about have names you've never heard of or can't pronounce, or you've just become pleasantly comfortable eating the same things over and over again.

Sound like you? Those are good excuses for not branching out and trying food you've never tried before.

But it's time to wake up and smell the kefir. Chances are you're missing out on a lot of good food and potential health benefits if you stick to the chips, burger and fries diet.

So this year take a vow and go wild. Add some new food choices to your diet.

The following 10 foods (in random order) are just a few types of food that have health benefits just too good to ignore.

Barley

Amy Mihm, a registered dietitian with UW-Health Hospital and Clinics, says, "Barley is a great whole grain that's good for you. It's a great source for soluble fiber, it reduces the 'bad' cholesterol or LDL, and it stabilizes the blood sugar."

What can you do with barley? You can cook it like you would rice or add parsley and sliced almonds for extra flavor or add it to soups and stews.

Edamame

Often called one of the world's "wonder foods," edamame (pronounced ay-duh-MAH-may) are Japanese soybeans. In some circles of fans, they have achieved rock star status among legumes.

That's because they are high in nutrients, vitamins A and C, iron and fiber.

Among other health benefits, they're considered good for bone and heart health.

Typically, you'll find edamame in your grocer's freezer section either as a shelled or unshelled, in-the-pod option (the pods aren't eaten). Both versions are ready to be thawed and cooked. Sometimes fresh soybeans are available at local produce departments.

Edamame can be included in a large variety of recipes. Boil or steam edamame and serve as veggie dish or use the beans in stir fries, salads or casseroles. "It's one of my favorite foods because it's healthy and it's easy to blend in with many foods," says Mihm. (Her "Seafood Medley" recipe, right, uses edamame.)

Hot peppers

If you think hot peppers are only used to spice things up, think again. Melissa Phillips, a registered dietitian with Dean Health System, says, "Ironically, they have anti-inflammatory benefits. They are also heart healthy and are packed with vitamin C."

Trouble is, you can't add a lot of hot peppers without overtaking the flavor of the food -- or needing to continually douse your throat with water. "Just take out the seeds before you add to salsas or casseroles," says Phillips. "That's where the really hot flavor is waiting to be unleashed. Even if you toss the seeds, the peppers still contain health benefits."

Flax seed

"In over three decades of research flax seed has shown to have omega-3 benefits that can improve brain health, vision, and heart health," says Mihm. "It's also a universal product, meaning you can give it to adults or children."

One caveat with flax seed: In order for the body to digest it, Mihm says it needs to be ground. "You can buy it ground, or you can grind it yourself. It keeps in the refrigerator for about three months and is easy to use. Just sprinkle on foods like cereals or salads."

Hummus

Hummus, usually associated with Middle Eastern foods, is typically made from garbanzo beans (chickpeas) and blended with olive oil.

It is high in vitamin B6 and manganese and is low in sugar and cholesterol. What's more, it is easy to prepare at home. Mihm suggests spreading it on tortillas or on roll-up sandwiches. "You can also use as a snack with pita chips or as a dip for carrots and celery sticks," she says.

Whole wheat pasta

Eating whole wheat pasta can lower your blood sugar. Since it's a nutrient-dense food, it also helps with hunger management.

It's come a long way in the past few years toward becoming a common staple. "Years ago you could only find it in a few stores and in limited varieties," says Mihm. "Now it comes in every conceivable noodle shape."

Kiwi fruit

A lot of kids grew up being told eating carrots would improve their eyesight. But many consumers already know that the kiwi, also known as the Chinese gooseberry, is the new carrot.

"Not only is kiwi high in antioxidants and vitamin E, it contains a significant amount of lutein, which is good for vision," says Phillips.

The brown fruit with the translucent green flesh is a good source of vitamin C. One average-sized kiwi contains about 100 mg of vitamin C. That's the recommended U.S. daily intake.

Slice 'em or dice 'em; there are numerous ways to serve kiwi. Mix in salads, salsa, smoothies, stir-fries or put on top of a sundae.

Beans and lentils

A lot of people know that beans and lentils are healthy foods, but many people don't know that specifically they provide high fiber and good nutrition. "They're a super food," says Phillips. "They keep the digestive system moving, they have high protein, and they're easy to cook with."

Some beans to shop for are black, navy, pinto and kidney beans as well as dried peas and lentils.

Surprise: Phillips even uses beans and lentils in place of ground meat in recipes.

Kefir

This fermented dairy product pronounced "keh-FEER" but more commonly called "KEE-fur -- think Kiefer Sutherland, the actor -- can be found in the dairy aisles of many grocers or at health foods stores.

Kefir originated in the Caucasus Mountains of Russia and has long been known to be high in nutrients and minerals.

"It has similar health benefits to yogurt, looks somewhat like the well-known product, but it is thinner," says Phillips. She adds it to her diet not only because it's a good-for-you food, but because she is lactose intolerant.

"I use it in place of sour cream, mix it on cereal and eat as a snack with frozen fruit on top."

Nuts and seeds

All nuts and seeds have their nutrition benefits story to tell, but walnuts are the latest star to take center stage. The U.S. Food & Drug Administration has said that eating 1 ounces of walnuts a day may reduce the risk for heart disease.

They are also rich in omega-3s, those disease-fighting antioxidants. For those who are afraid to add walnuts to their diet for fear of gaining weight, Phillips says, "The benefits of eating them are piling up while the fear of getting fat is fading away. The trick is to eat them in moderation."

[SamAdams76]

Thanks for the article. April 1 will be my six-year anniversary of "eating natural" in which I pretty much only eat foods in their natural form (virtually zero processed foods are in my house).

Basically fresh meat, fish, vegetables, fruits, nuts, yogurt, eggs, grains, etc.

I took off over 100 pounds back in 2003 by eating this way (in addition to carrying a pedometer and ensuring I put at least 10,000 steps on it every day) and have for the most part kept it off.

Typical day goes like this:

Breakfast: Brown Cow Strawberry Yogurt with 1 oz. blueberries mixed in, one serving oatmeal w/flax seed and 1 oz. raisins mixed in - Total Calories - 520

Lunch: Banana and tin of sardines packed in olive oil - Total Calories - 260

Snacks: Apple and 1 oz nuts - Total Calories - 280

Dinner: Bowl of salad greens with 1 oz. olive oil; 8 oz. fish fillet with serving of wild rice and healthy serving of green vegetables (i.e. broccoli, spinach, asparagus) - Total Calories - about 800.

Drinks (during entire day): Two coffees, either two beer or two glasses of wine, all the water I can drink - Total calories - about 350.

Daily, my calorie intake has consistently been between 2200 and 2400 a day with the above diet which is perfect for maintaining about 200 pounds in my 6'3" frame. Obviously I don't eat the exact same things as the above every day, this is just a typical daily menu.

Before this lifestyle change, I was consuming 4,000 calories or more with very little exercise. Thus it was no wonder I was over 300 pounds for most of my adult life. I know that counting calories is not something most people want to do (especially men) but if you don't watch them, it is incredibly easy to pile them up and before you know it, your gut is hanging over your belt and you get winded walking up a flight of stairs. It feels so much better when you limit your calorie intake by eating good foods and getting daily exercise (at least 5 miles of brisk walking each day).

Anyway, on a sidenote, do you listen to Coverville podcast? Reason I ask is that the host (Brian Ibbott) mentioned a Diane in Wisconsin on his show the other day as one of his listeners and I'm wondering if you are the same one he was referring to.

[TADSLOS]

It's Super Bowl Sunday. Screw it.

[A knight without armor]

“Eating whole wheat pasta can lower your blood sugar

I'd rather eat the box it comes in. “

I don't mind whole wheat pasta as I find after it is cooked it is just like regular pasta. At least the kind I get at Kroger is. What I find REPULSIVE though, is “whole grain” pasta. I made some of that over the holidays and not only did it taste too earthy for me (but I could get used to that if it's good for me) but the texture was horrid in my opinion. It was not chewy at all. Bite on it and it came apart funny. Like you know how fat-free cookies just sort of come apart. I still shudder thinking about it. And this was a high end brand, too.

[WackySam]

What I find REPULSIVE though, is “whole grain” pasta

You're right- that's the crap I was thinking of.

[Diana in Wisconsin]

“Banana and tin of sardines packed in olive oil...”

Ya lost me right there. Isn’t that the famous sandwich Elvis liked to eat? LOL!

Just kidding. Great about your weight loss. Husband just gave me a pedometer; I work on my feet all day in a huge warehouse-like building and we both want to see how far over those 10K steps I go in a day.

We eat pretty well, but I confess that there is a frozen pizza on the menu once in a while.

I’m certainly not as buff as when I was in the Army, but I’ve stayed the same size for about 10 years now. I’m sure Mother Nature has something worse ahead for me...everyone else in my family is overweight, though my sister is doing a good job of losing her weight as she’s borderline diabetic when she’s too heavy.

She’s gotten a lot better about eating healthy. :)

[Peace Is Coming]

bttt

[SamAdams76]

Let me know how many steps you get in that warehouse each day. I have an office job so it's a chore to get that 10,000. In fact, I've recently been trying to get it to 20,000 steps a day and in order to do that, I must walk at least three solid hours a day. I've been doing a 3-mile walk with the dog in the early morning, a 4-mile walk at lunchtime and another 3-mile walk with the dog back home after dinner.

The average person uses 2,030 steps per mile (based on 2.6 foot stride) so if you walk at least 10,000 steps a day, that comes to just about 5 miles.

I've been thinking of switching careers to one which requires me to be on my feet most of the day. Even though my desk job pays very well, I would definitely consider taking a cut in pay to be a park ranger or a floor supervisor in a gigantic warehouse.

[Just another Joe]

I bring my own lunches and there's nary a PB&J to be seen.
I make big pots of soup, freeze individual size servings in tupperware (like) containers and store them in my deep freeze.

One container, 8 to 10 oz, some crackers, and a piece of fruit.

It's cheap, I get variety (hamburger vegetable, chicken vegetable, chili, etc), it's filling, nutricous, and it's made from fresh ingredients.

What more can you ask for if you're not on an expense account?

[Diana in Wisconsin]

If I didn’t do physical work each day at work and on my farm, I would be a big fatty, LOL! It runs in my family. Darn genetics!

[Diana in Wisconsin]

I love soup. In fact, do a search on ‘Campbell’s.’ We did a recipe thread about home-made soups for those that want to boycott them due to their ‘gay agenda’ or something. ;)

Lots of good recipes there! :)

[Harmless Teddy Bear]

What can you do with barley? You can cook it like you would rice or add parsley and sliced almonds for extra flavor or add it to soups and stews.

Or you can malt it put it in water add some yeast and hops, wait a bit and have a tasty health drink

[Diana in Wisconsin]

I'll drink to that!

[SunkenCiv]

edamame (pronounced ay-duh-MAH-may) are Japanese soybeans

Who's the dadday?

Gotta second about the use of hummus as a snack food. Love that stuff. Been getting a cheap tub at the warehouse club (C, not S), hmm, too lazy to check, but the brand begins with B. I think. :')