“THE 11 BEST FOODS YOU AREN’T EATING”

Andrew Scrivani for The New York Times Maybe you should be eating more beets, left, or red cabbage.

I agree! I particularly eat/use a lot of tumeric, cinnamon (every day, in oatmeal and sweet potatoes), beets. I eat sardines every day! I get my sardines packed in spring water, without added salt or oil.  A 4 oz can of sardines in water has 100 less calories than one packed in oil.  I eat 8-12 oz of sardines at lunch and dinner.

I don’t often eat prunes, but I love dried cherries! (In fact, I ate so many after a shopping trip to Costco before Christmas that I put on 5 pounds – true confession! I’m back on track now; I have to go back to ordering unsweetened cherries 🙂

 

By the way, if you’re able to eat cherries in moderation (I put them in my oatmeal every morning), try Costco or Amazon.

 

  • Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
    How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
  • Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
    How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
  • Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
    How to eat it: Chop and saute in olive oil.
  • Cinnamon: May help control blood sugar and cholesterol.
    How to eat it: Sprinkle on coffee or oatmeal.
  • Pomegranate juice: Appears to lower blood pressure and loaded withantioxidants.
    How to eat: Just drink it.
  • Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
    How to eat: Wrapped in prosciutto and baked.
  • Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
    How to eat: Roasted as a snack, or sprinkled on salad.
  • Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
    How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
  • Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
    How to eat: Mix with scrambled eggs or in any vegetable dish.
  • Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
    How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
  • Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
    How to eat: Mix with a little butter, cinnamon and nutmeg.


Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See vascularanesthesia.com for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

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