Top 10 Power foods: Whole Grains

Whole grains are often in the news these days, and for good reason.

• They’re delicious, inexpensive and packed with protein, B vitamins, minerals and fiber.
  
• Grains contain many of the same antioxidants found in fruits and vegetables.
  
• Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes.

Look for grains in their least processed form, and try to eat them everyday. Some immediate benefits you might notice are stable blood sugar, less hunger between meals, and better weight management. Sure, cooking whole grains can sometimes take a little longer to prepare than their quick and instant counterparts, but the benefits and flavor of whole grain are worth the extra effort.

Cheryl Forberg RD is a chef and nutritionist in Napa, California. She is an expert in weight loss and antiaging nutrition.

source: www.foodnetwork.com

Top 10 Power foods: Vegetables

Stock your fridge with a rainbow of vegetables and you'll have a natural pharmacy in your kitchen.

• Orange and yellow-hued veggies like winter squash, carrots and sweet potatoes and leafy greens contain carotenoids, a pigment our body converts to vitamin A. Eating lots of these vegetables will help maintain healthy skin and hair, protect against prostate cancer, promote healthy vision and even provide protection from sunburn.
  
• Lycopene, the plant chemical responsible for the ruby red of tomatoes and watermelon, is believed to fight cancer and promote heart health.
  
• Green vegetables like broccoli and spinach are sky-high in potent anti-cancer compounds like sulforaphane and quercitin.
  
• Although garlic and onions may lack the vibrant colors of other vegetables, they contain diallyl sulfide and saponins, compounds that add distinctive flavors to our recipes and fight cancer and heart disease.

There’s no such thing as a bad vegetable. In addition to their phytonutrients, they are packed with vitamins, minerals and fiber, and are a crucial component of any healthy eating plan.

Cheryl Forberg RD is a chef and nutritionist in Napa, California. She is an expert in weight loss and antiaging nutrition.

source: www.foodnetwork.com