Good Sources of Omega-3s

This important healthy fat is easier to get than you may think.
By EatingWell, EatingWell.com

Edamame Lo Mein While a Recommended Dietary Intake (RDI) has not been determined for omega-3s, the American Heart Association suggests aiming for 1,500 to 3,000 milligrams (mg) per day of plant-based omega-3 fatty acids and 500 to 1,800 mg from fish.

Some Suggestions in Milligrams:

Soybeans (1 cup) = 3,000 Milligrams

Walnuts (1 oz.) = 2,570

Albacore tuna (5 oz.) = 2,131

Atlantic salmon (5 oz.) = 1,987

Canola oil (1 Tbsp.) = 1,568

Ground flaxseed (1 Tbsp.) = 1,300

White tuna, canned (3 oz.) = 730

Purslane, raw (1 cup) = 250

Omega-3-fortified egg (1 lg.) = 100-350

From MSN Health

The New Superfruits

Though Americans are eating more fruit these days (go us!), more than half are the old standbys: bananas, apples, and oranges. Ready to mix it up? Here's a quickie primer on some of the smartest "exotic" picks based on their health benefits — and how to serve them in place of common favorites.

For Perfect Blood Pressure

Good: Bananas

Better: Fresh figs

Why: Six fresh figs have 891 mg of blood pressure-lowering potassium, nearly 20% of your daily need — about double what you'd find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older.

You'll also get... a boost to your bones. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as ½ cup of fat-free milk!

Shop for figs that are dry on the surface and feel heavy in the hand. A perfectly ripe fig may have slight cracks that are bursting with the fruit's sweet syrup.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or, enjoy them as a savory snack: Cut a slit in the side and stuff with ½ teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

To Protect Your Heart and Fight Disease

Good: Red grapes

Better: Lychee

Why: A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested — nearly 15% more than the amount found in grapes (cited by many as a polyphenol powerhouse). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. "Polyphenols act like a force field, helping to repel foreign invaders from damaging your cells," says David Grotto, RD, author of 101 Foods That Could Save Your Life!

You'll also get... protection from breast cancer. A recent test-tube and animal study from Sichuan University in China found that lychee may help to prevent the formation of breast cancer cells, thanks to the fruit's powerful antioxidant activity.

Shop for lychee with few black marks on the rough, leathery shell, which can be anywhere from red to brown in color. Look for fruit that gives when pressed gently. Shells should be intact and the fruit attached to the stem.

Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

For Beautiful Skin

Good: Orange

Better: Guava

Why: One cup of guava has nearly five times as much skin-healing vitamin C (it's a key ingredient in collagen production) as a medium orange (377 mg versus 83 mg) — that's more than five times your daily need. Women who eat a lot of vitamin C-packed foods have fewer wrinkles than women who don't eat many, according to a recent study that tracked the diets of more than 4,000 American women ages 40 to 74.

You'll also get... bacteria-busting power. Guava can protect against foodborne pathogens such as Listeria and Staph, according to research by microbiologists in Bangladesh. Also, a cooperative study by the USDA and Thai scientists found that guava has as much antioxidant activity as some well-known superfoods like blueberries and broccoli (though every plant contains a different mix of the healthful compounds).

Shop for guava using your nose. A ripe guava has a flowery fragrance, gives a bit to the touch, and has a thin, pale green to light yellowish rind.

Serve by adding to fruit cobbler recipes (the tiny seeds are edible) or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend ½ banana, ½ ripe guava, a handful of strawberries, ½ cup soy milk, and a few ice cubes.

To Lower Cholesterol

Good: Apples

Better: Asian pears

Why: One large Asian pear has nearly 10 g of cholesterol-lowering fiber, about 40% of your daily need; a large apple has about half that much. People who ate the most fiber had the lowest total and "bad" cholesterol levels, according to a recent study of Baltimore adults.

You'll also get... protection from creeping weight gain. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Shop for pears with a firm feel; fragrant aroma; and blemish-free, yellow brownish skin. Some pears are speckled in appearance; the markings shouldn't affect flavor.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or, make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

To Fight Cancer

Good: Watermelon

Better: Papaya

Why: It is one of the top sources of beta-crypoxanthin, which research suggests can protect against lung cancer. Like watermelon, it is also a rich source of lycopene. "Although there is currently no recommendation for how much lycopene you should consume in a day, research shows that the nutrient may protect against several different types of cancer, including stomach, endometrial, and prostate," says Grotto.

You'll also get... better healing. Papayas may help speed burn recovery when used topically, thanks partly to the enzyme papain, which also aids in digestion. "Papain helps break down amino acids, the building blocks of protein," says Elisa Zied, RD, an American Dietetic Association spokesperson.

Shop for a papaya with yellow golden skin that yields to gentle pressure.

Serve by cutting lengthwise and discarding black seeds. Scoop the flesh using a spoon and sprinkle with lemon juice. Or combine chopped papaya, mango, red bell pepper, red onion, raspberries, lemon juice, and cilantro for a fruit salsa. Serve over grilled fish.

More Exotic Fruit Ideas!

From MSN Health

10 Muscle Building Foods

1. Quinoa

"Move over white rice and make room for this South American grain," says Lynn Grieger, an online health, food, and fitness coach (lynngrieger.com). Although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. "Its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice," says Bowerman. "It's a great breakfast cereal, especially when flavored with cinnamon."

2. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

3. Nonfat Ricotta

"Men don't eat the 16 ounces of protein they need every day, and this is a great substitute if they don't like cottage cheese," says Dr. Dansinger. Made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after a workout. Flavor it with jam and spread it on a cracker, or put half a cup in a blender with skim milk and fruit for a postworkout cheesecake-flavored smoothie. It also tastes great on its own with olive oil and fleur de sel.

4. Tofu

Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds — available firm or soft, and delicious when marinated and tossed into salads — provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

5. Lentils

These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

6. Eggs

The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

7. Greek-Style Yogurt

All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

8. Quorn

A little-known protein source, Quorn is a great substitute if you're looking to add variety to your diet with nonanimal protein. "It's composed of a compound similar to mushroom protein: mycoprotein," says Dr. Dansinger. "As such, it is top-quality protein without unhealthy animal fat. If you're a vegetarian, this should be at the top of your list." Quorn is also lower in calories than chicken and turkey, and you can buy it cubed or ground, making it an ideal substitute for ground beef. Find it at your local specialty market, and shoot for six ounces a day if you're tired of soy.

9. Chocolate Milk

Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite postexercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

10. Wild Salmon

High in inflammation-fighting omega-3s, wild red or sockeye salmon (canned or fillet) is an excellent low-mercury alternative to canned solid tuna, which can be high in the toxic metal. "Defrosting a frozen fillet for dinner makes a great substitute for steak," says Dr. Dansinger, "or pan sear a fresh fillet with olive oil and kosher salt." Recent NFL probes suggest that many teams — including the Bengals and the Giants — serve it to players to lock in strength gains and fuel performance. But while pro athletes might eat 16 ounces at once, you're better off with three or four six-ounce servings a week.

The Hungry Mind

By Joyce Hendley, EatingWell.com

EatingWell

Better known as "the food lab," Penn State’s Laboratory for the Study of Human Ingestive Behavior looks like a series of anonymous dressing rooms. In these plain, curtained-off cubicles, where test subjects eat carefully prepared and measured foods, Barbara Rolls has been debunking some of the most enduring beliefs about eating and appetite.

Despite what diet gurus had espoused for decades, Rolls’s lab discovered that drinking water before meals has little effect on reducing hunger. Her work also unraveled the widely recommended advice that eating a variety of foods can help us eat less. In fact, she found, we eat more when we’re given lots of foods to choose from—and less when the range is so narrow that our variety-craving palates, in essence, become bored and we stop eating. This concept explains the short-term success of those diets that have us eating nothing but cabbage soup—and their ultimate failure when our bored palates eventually fight back.

Rolls is widely acknowledged to be the nation’s top authority in the study of satiety, the sense of fullness that signals the body we can stop eating. Her book Volumetrics Weight-Control Plan (HarperCollins, 2000) is one of the rare bestselling weight-loss books to also win widespread kudos from weight-control experts.

The Volumetrics approach sprang from the findings that people tend to help themselves to the same weight of foods from day to day, regardless of calorie content. In the food lab, Rolls experimented with changing the energy density (calorie content) but not the portion size, by pumping up volume and weight with low-calorie vegetables. She found that as long as the portion sizes of the foods remained the same, regardless of calories, people were satisfied by what they ate. Test subjects reported feeling just as full from two cups of vegetable-packed pasta salad as they did from two cups of higher-calorie salad with more pasta and fewer vegetables.

Eat filling, low-energy-dense foods at most meals, recommends Rolls, and you’ll control hunger without feeling like you are on a "diet." Rolls’s latest book, The Volumetrics Eating Plan (paperback; HarperCollins, 2007), expands upon that approach with tips, menus and recipes.

Q: Americans are getting fatter and fatter. Yet you’ve written that it’s not very helpful to tell people to eat less. Why not?

A: If people just eat less across the board, they’re going to have a small amount of food on their plates. They’ll think, "That’s not enough food." The message needs to be tailored: Eat more of the low-energy-dense foods and less of the high-energy-dense foods. But overall, achieve a balance that you enjoy.

When you eat low-energy-dense foods, you can have big, satisfying portions. With the very low range of energy density—nonstarchy vegetables and fruits—it’s very hard to overeat calories. You’d have to eat huge volumes. So you can consider those free foods—the ones you should turn to when you get the munchies. But that doesn’t mean you have to give up foods that are higher in energy density…just moderate the portions.

Most of us who manage our weight on a daily basis do this anyway. When I talk with people who’ve been a normal weight most of their lives, they say they eat a pattern that’s pretty high in fruits and vegetables, and lower in fat—and they’re not eating everything in sight. Most of us are using some restraint on a daily basis, because frankly, we’re now confronted with so much food every day that you almost have to be "the weird one" not to become overweight.

Q: But the foods we’re surrounded by are usually high in energy density—like fast foods and sweets. How do we keep from piling them on our plates?

A: It takes a mindset. You have to be aware of what you’re eating, and you have to have a plan. Ideally, you should decide where you’re going to eat, choosing where you know you’ll find options that fit with your plan. It’s easier in some places than in others—but if enough of us ask for healthier foods, the food industry is going to give them to us. The success of salads at some fast-food restaurants has already sent a message.

You need to educate yourself by getting nutrition information and learning about what’s in your food—but once you understand what you’re looking for, it’s pretty easy. If a food is glistening, it’s probably high in fat. If the vegetables are barely visible on your plate, it’s a clue that it’s a fairly energy-dense meal.

When you’re cooking for yourself, think: "How can I tweak this recipe?" Say you’re making a sandwich. You could build it up by adding lots of your favorite vegetables. You could use a lower-fat meat or a lower-fat cheese or a lower-fat spread—or leave the spread off altogether. There are lots of choices, and no strategy that’s right or wrong.

Q: What do you do if you don’t like vegetables?

A: That’s a problem—I admit it. If you need to add a bit of fat, or even sugar, to your vegetables to make them more palatable, that’s okay. Try tucking vegetables into things where you won’t notice them, like casseroles or pizza. And keep trying new ones. We’ve also got to expose kids to a wider selection of vegetables, so that they get a taste for them early.

Q: If drinking water before or during a meal seems to have no effect on cutting hunger (despite popular belief), why are foods that contain a lot of water, like soup, so filling?

A: Hunger and thirst are controlled by completely separate mechanisms in the body and the brain. One of the big unresolved questions in our field is, when is a caloric liquid processed as a food and when is it processed as a beverage? We don’t really know yet. Clearly, there’s a huge psychological component to eating behavior, which can often override the biology. Our work has shown that although drinking water has little effect on energy intake, incorporating water into foods helps increase satiety. Having a big portion of a water-rich low-calorie food at the start of the meal—like a salad or broth-based soup—is a great strategy to reduce overall calorie intake. If the course is large enough and low enough in energy density, it can help fill you up and displace the more energy-dense foods later in the meal.

Q: What role should low-fat or reduced-calorie foods play in a healthy diet?

A: Lots of people don’t like the idea of foods that have been "tinkered with." If you have that kind of mindset, you shouldn’t go there. But those products are an easy way to lower energy density and calories. If you’re drinking a 12-ounce soda daily, just switching to diet soda will save you 150 calories a day. If you don’t like a low-fat cheese, try mixing it with regular cheese—or just use less of the regular. Of course, some people use low-calorie foods as an excuse, like ordering a diet soda to go with their huge burgers and fries in a fast-food restaurant. That’s clearly not going to work. You still need to be mindful of what you’re eating.

Q: Can a person tell the difference between satisfied and stuffed?

A: I’m not sure that many of us are paying enough attention to know that. I suspect people rarely let themselves feel hungry these days…they’re nibbling, they’re eating on the go. They need to really think as they’re eating.

Q: If we Americans could only make one change in our eating habits, what would do us the most good?

A: Eat more produce—for so many reasons. The "5-A-Day" program is recommending 5 cups of fruits and vegetables a day, which is actually 10 servings. Another way of looking at it is to fill half your plate with produce over your day—with some low-fat dairy products on the side. That’s easy to remember.

Rolls’s Menu

Breakfast: High-fiber cereal with skim milk and fruit. It seems more substantial if I put a bit of nonfat yogurt on it and a sprinkle of sugar. I actually prefer skim milk now, and even put it in my coffee.

Lunch: The food around here is geared to students—big and caloric. I try very hard to bring something with me; usually a sandwich on whole-grain bread—with hummus or lean deli-meat, and plenty of vegetables like lettuce, cucumbers and tomatoes. I’ll also have a piece of fruit, and diet soda or water.

Dinner: My partner is the best cook around—so I don’t have to cook for myself very often. When I do, I’ll make pasta primavera with the veggies I have on hand; sometimes I’ll add lean poultry or fish. I don’t have dessert on a daily basis, but once in a while I’ll finish with a small piece of great chocolate.

100-Calorie Snacks

Volumetric vs. Typical

1 1⁄2 cups strawberries vs. 1 chocolate chip cookie

2 cups fresh vegetables (baby carrots, celery sticks, cucumber slices) with 1 tablespoon
nonfat Ranch dressing vs. 10 potato chips

12 ounces fruit smoothie (fruit, nonfat yogurt and crushed ice) vs. 4 ounces strawberry milkshake

1 1⁄4 cups vegetable soup vs. 1⁄2 medium bagel, dry

8 Great Ways to Lower Blood Pressure: Sodium Aside

Focus on what you can do right now.
By EatingWell, EatingWell.com

When it comes to "natural" ways to improve blood pressure, sodium restriction snags the spotlight. Most experts agree that limiting sodium is a smart strategy for those looking to lower blood pressure, but why focus on what you can’t—or shouldn’t—have? Shift your emphasis to positive lifestyle changes you can make to improve blood pressure.

1. Nosh on plenty of produce. Fruits and vegetables are low in sodium and rich in potassium, which offsets sodium’s effect on blood pressure. Potassium-packed picks: baked potatoes, baked sweet potatoes, spinach, winter squash, bananas, oranges, cantaloupe, beans and tomatoes.

2. Enhance meals with healthy fats. Substituting some carbohydrates in your diet with sources of healthy fats helps control blood pressure, according to a recent study. Remember to swap, and not add, them in. Think: Nuts instead of croutons—not both—on your salad.

3. Go for whole grains over refined starches. Some studies suggest that whole grains help the body hang on to potassium.

4. Include low-fat dairy in your diet. Calcium plays a key role in regulating blood pressure. Low-fat dairy products offer all the nutrients of full-fat varieties, but without the saturated fat and cholesterol that raise heart-disease risk.

5. Learn to love legumes. Beans, nuts and seeds are rich in magnesium, which contributes to maintaining healthy blood pressure. Aim for 4 to 5 servings (1/2 cup of beans or 1 ounce of nuts/seeds) a week.

6. Savor small amounts of dark chocolate. Studies attest to the blood-pressure benefits of products made with cocoa, which contains antioxidants that activate a substance called nitric oxide that relaxes blood vessels.

7. Move more. Moderate exercise has been shown to improve blood pressure. National guidelines advise 30 minutes of daily moderate activity, such as brisk walking, jogging or cycling.

8. Cultivate inner calm. Studies show that meditation brings blood pressure down—probably by modulating physiological stress responses. You don’t have to sit in the lotus position, say "om" or think spiritual thoughts. Simply tuning in to your breathing—for even 10 minutes—may do the trick. Close your eyes (and the door), turn off the cellphone. Now… breathe.