Monday, 20 September 2010

• Add Some Color with These Colorful, Healthy Foods

  I got this out of one of my Fitness magazines. I thought it was interesting and so I thought I'd share.

  

  Red!

  Eat red chile peppers with breakfast. Add diced red chile peppers to scramble eggs or top a whole wheat English muffin with lowfat ricotta or cream cheese and chopped chiles. People who included these in their morning meal were less hungry after breakfast and at less fat at lunch. The compound that gives red chile peppers their spicy taste increases the production of appetite suppressing hormones.

  Snack on strawberries to help whiten your teeth. Puree a handful of fresh strawberries and add to iced green tea. Strawberries contain an acid that acts as a natural tooth whitener.

  

  Researchers discovered that beets helped cyclists increase their endurance by 16%. Beets seem to reduce the amount of oxygen the body uses during exercise so it helps your muscles to tolerate high-intensity exercise longer. Try adding beets to your salad, drizzling them with red wine vinegar and olive oil and then roasting, or saute them with onions and garlic.

  

  Orange!

  Eat mangoes to protect yourself from breast cancer. They help to inhibit the growth of aggressive breast cancer cell. Combine sliced mango and jicama for a refreshing salad or sprinkle wedges with lime juice and chili powder. They are also delicious in a smoothie!

  

  If you want to jump start your potassium intake eat a sweet potato. One baked sweet potato contains nearly 30% more of the nutrient than a banana. Potassium is important to fitness because it helps ensure proper muscle movement and prevents cramping. Don't fry sweet potatoes. It reduces the amount of potassium they contain. Instead, mash or bake them.

  

  Pumpkins and especially their seeds pack a lot of zinc. People who take a zinc supplement have performed better on memory, reasoning, and hand-eye-coordination tests. Zinc is essential for proper brain function. It helps you think clearly. Whip up some pumpkin muffins or pumpkin pancakes. Toss some roasted seeds on a salad for a flavorful crunch.

  

  Yellow!

  Most people think that oranges are the Vitamin C superstars, but the truth is, yellow bell peppers have nearly 3 and a half times as much. And people who have more of a vitamin C intake and who take a vitamin C supplement burned more fat than those who were deficient. Add a yellow pepper to a stir-fry or layer them on a turkey sandwich for a crunch.

  

  Pineapple contains an enzyme that helps break down food so that it speeds through your system faster, reducing bloating, says Jonny Bowden, the author of The 150 Healthiest Foods on Earth. Make a salad of pineapple, red onion, and mint. Or grill pineapple rings and use them for a turkey burger topping. (Or eat them plain. I love grilled pineapple.)

  

  Yellow corn on the cob is packed with antioxidants that work together to block harmful light that can cause damage to your eyes over time. Add frozen kernels to your favorite gazpacho recipe, or spread a mixture of butter, fresh basil and oregano, and a pinch of salt on corn on the cob. (If you make a homemade pizza, you can also use corn kernels as a topping. There's a pizza place around the corner from my apartment that does that and it actually tastes really good.)

  

  Green!

  Turns out spinach is good for your complexion. The vitamin A in spinach protects skin from UV damage and ensures healthy cell turnover, which keeps you looking radiant. Steam and toss spinach with garlic, lemon juice and olive oil or use the leaves to fill out a sandwich. You can also add spinach leaves to a salad.

  

  Pears may help you kick hunger. In a study, there were two groups of women. One group ate about 3 small pears a day. The other ate an oatmeal cookie with the same amount of calories. The fruit eaters lost more weight. Pears contain water and are a good source of fiber so they keep you full longer. The fiber also helps stop drastic blood sugar spikes that can lead to overeating. Core pears, drizzle with honey and bake for a sweet treat. You can also add them to a grilled cheese sandwich.

  

  To help lift your mood, try an avocado. It's packed with monounsaturated fat, which provides a pick me up. Since the cells of your brain are predominantly fat, you need to eat healthy fats to keep yourself from getting grouchy and depressed. Drizzle slice avocado with lime juice, brush with olive oil and grill. Then season with salt. Or make kebabs with avocado chunks, grape tomatoes, and mini mozzarella balls. Avocados are also good in salads and (at least I think) on turkey burgers. (I also LOVE homemade guacamole.)

  

  Purple and Blue!

  If you need to ward off the flu or a cold, try eating plums. Plums contain compounds that inhibit the growth of viruses and bacteria. Instead of jelly, try putting thinly sliced plum on a peanut butter sandwich. Or puree the fruit, pour it into ice cube trays and freeze it to use in summer drinks.

  

  If you need help improving your memory, munch on blueberries to keep your brain nimble. They can help stop dips in concentration, memory, and logical thinking. They help to store memories better. Mix blueberries into Rice Krispie treats or add a few to maple syrup and warm them up on the stove for a perfect pancake topper. Or.. eat my favorite think in the world - blueberry muffins!

  

  Raisins are an excellent pre-workout snack. They are a wonderful source of simple sugars which are a key source of energy. Pop a few raisins before you go to work out or go on a run.

  

  White!

  Leeks help to build up your bones. They fend off osteoporosis because they have a fiber that increases calcium absorption by 33%. The key is to eat them with calcium rich foods like legumes, dark leafy greens, and dairy. Caramelize sliced leeks in olive oil or use 1 percent milk to make a low-fat chilled cream of leek soup.

  

  Here's something to smile about! Onions help keep your teeth healthy. They have been shown to kill various types of bacteria that contribute to tooth decay. Raw onions are more potent than cooked ones, so use them in salads or stir them into guacamole, salsa, and other dips.

  

  White potatoes can be a part of a heart healthy diet. The amount of vitamin B6 in potatoes helps hold down levels of the amino acid that is preventative against heart disease. Mix chunks of boiled white potato with canned tuna, steamed green beans, and vinaigrette dressing for a quick nicoise salad.

  

  
  Do you eat any of these colorful, healthy foods? What is your favorite on the list? Care to add any!?

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