Dynamic Dozen

Continued from our Retreat & Renew Daily Tip.

Hmmmm . . . should I reach for the chocolate-covered donut or the bowl of oatmeal? Face it, while a choice like this might always require a little soul-searching, some foods are just better for you than others.

We hate cliches as much as you do, but the old adage you are what you eat definitely bears repeating. Faced with seductive supermarket shelves and endless restaurant options, it’s easy to forget that food is fuel. While we don’t want to dismiss the pleasurable and social aspects of eating, it makes sense to supply our bodies with the purest, most nutritional sources of fuel we can find.

With the help of top nutritionists from around the country, we’ve compiled a list of a dozen power foods that can help promote optimal health when consumed as part of a regular diet. That said, we’re going to add a caveat: No one food can perform miracles or supply all the nutrients your body and mind require to function at their best. “The real value of these ‘power’ foods”, explains Bob Wright, M.A.T. and director of Lifestyle Education at Hilton Head Health Institute in South Carolina, “involves the concept of food synergy. Each one provides certain benefits, but when eaten together they can offer enormous health payoffs.”

ALMONDS While all nuts are nutritious, almonds in particular provide a good source of calcium, with one ounce delivering 75 grams, an amount equivalent to that found in 1/4 cup of milk. “They’re also a good source of potassium and iron [as well as]zinc, copper, and other trace minerals, including magnesium and phosphorus”, says Lisa Vollmer, M.P.H., R.D., L.D.N., and staff nutritionist at Canyon Ranch in Lenox, Massachusetts. Raw or dry-roasted unsalted nuts are regarded as the healthiest choices. Almonds are also a good source of vitamin E, and one ounce contains 6 grams of protein and 3 grams of fiber, free of trans fats and cholesterol, almonds contain the same good fats – which are important in the support of the cardiovascular system, as avocados.

AVOCADOS A tree fruit that’s been cultivated for over 7,000 years, avocados now number more than 500 in variety. In fact, guacamole has even been traced to early Aztec cultures. And if you’ve banished the smooth, buttery flavor of avocados from your diet because of their high fat content, it’s time to reconsider. “They are indeed calorie dense, but the monounsaturated fat they contain is actually good for you”, explains Vonalda Utterback, C.N. and senior editor for Alternative Medicine Magazine. “In fact, monounsaturated fats can help lower LDL (bad) cholesterol and maintain HDL (good) cholesterol levels when substituted for less-healthy saturated fats. Plus, avocados provide a healthy dose of folate (an important B vitamin), potassium, vitamin E, and lutin. Recent research also finds that avocados act as a nutrient-booster when added to other foods, such as salads and salsa, helping the body to absorb and utilize other nutrients.”

SOY By now, most of us have become familiar with the subtleties of tofu. The evidence continues to mount that adding soy to your diet is a smart move. “The research is so strong linking soy intake with a lower risk for heart disease, that even the FDA has approved a label claim saying that the inclusion of 25 grams of soy protein daily, along with a low-fat diet, helps lower heart disease risk”, says Elizabeth Somer, M.A., R.D., and author of 10 Habits That Mess Up a Woman’s Diet (McGraw-Hill, 2006). “Preliminary research”, Somer continues, “also shows that soy might help lower cancer risk, age-related memory loss, bone loss associated with osteoporosis, and even help with weight management.”

BLUEBERRIES “It’s well known that antioxidants are vital in helping our bodies fight off free radicals, the harmful byproducts of cellular metabolism that can contribute to a number of age-related diseases, and the blueberry reigns supreme in the antioxidant category”, says Utterback. In fact, researchers at the US Department of Agriculture Human Nutrition Research Center on Aging who tested a variety of fresh and dried fruits, vegetables, nuts, and herbs and spices for total antioxidant capacity per serving found that this humble berry scored the highest. “Whole blueberries are associated with numerous health benefits such as improving brain function, lowering blood cholesterol levels, and promoting urinary tract health. Studies show the European blueberry, known as the bilberry, contributes to eye health through its ability to improve night vision and even reverse macular degeneration”, adds Utterback.

GREEN TEA Tea has been enjoying great press due to continued studies documenting its health benefits. All teas derived from the Camellia sinensis plant are rich sources of antioxidant compounds called polyphenols, which protect against damage from free radicals. The antioxidant compounds in green tea have been estimated to be more than 100 times as powerful as vitamin C. Ongoing studies are investigating a range of this leaf’s benefits; from cardiovascular health to immune system support. “The health benefits of green tea are well known”, says Somer. “A substantial amount of research shows that drinking several cups of green tea a day can help lower risks for both heart disease and cancer.”

BROCCOLI Loaded with folate and riboflavin, broccoli is one of the cruciferous vegetables credited with playing a role in the prevention of cancer and other diseases. “Of the cruciferous vegetables”, explains Wright, “broccoli has the most science behind it as a vegetable that provides a protective effect against these diseases.” This bright green vegetable is a great source of fiber, vitamin C, potassium, and phytochemicals. “Phytochemicals are what make power foods powerful”, says Wright. The phytochemicals in broccoli include indoles, which seem to protect the body against such hormone-related cancers as breast and prostate, and sulforathane, which operates to increase the production of Phase 2 enzymes within the body that can help rid the body of carcinogens. “Sulforathane”, Wright explains, “also seems to have the ability to shorten the lifespan of cancer cells themselves and therefore inhibit the development of cancer.”

GUAVA Guavas have been traced back to ancient Peru, where they’ve been discovered in numerous archaeological sites. Perhaps intrigued by the enticing scent of this fruit (born of the essential oil eugenol, also found in cloves), sailors from Spain and Portugal carried guava seeds to other parts of the world. “The sweet tropical guava is one of the best fruits you can eat”, says Heather Jones, R.D. “Packed with more than a day’s worth of vitamin C to boost the immune system, carotenoids that fight the signs of aging and protect against cancer, potassium to help maintain healthy blood pressure, and fiber to regulate bowel function, this delicious treat is a nutritional powerhouse”, Jones attests.

GINGER “Ginger is regarded as one of the universal healing herbs”, says Jennifer Workman, M.S., R.D., founder of The Balanced Approach in Boulder, Colorado. “In Ayurvedic medicine, it is considered tri-doshic, meaning it is appropriate for all three dosha types. It aids digestion and helps combat nausea”, Workman explains. “In my practice, I recommend ginger candies to satisfy cravings for sweets. This pungent herb is also good for colds and flu, and [it]cuts the congestion and mucus often generated by dairy products. Ginger also has strong antibiotic and antibacterial properties.” Because it has a warming effect on the body, Workman says it may also aid in burning body fat.

SALMON This well-known fish is a rich source of protein, B vitamins, vitamin D, and potassium, and it is low in saturated fat. It’s also rich in omega-3s, especially EPA and DHA. “From a cardiovascular perspective, these reduce clotting, lower levels of triglycerides, slightly lower blood pressure, and reduce the formation of arterial plaque”, says Wright. “The American Heart Association recommends 1,000 mg of omega-3s daily, and just two ounces of salmon meets that requirement.” Recent concerns over farm-raised salmon have to do with high levels of PCBs (implicated in the development of cancer) and high counts of bacteria from questionable farming practices. Opt for wild salmon when it’s available, and limit your consumption of farm-raised to twice a month, advises Wright.

OATMEAL A breakfast staple, oatmeal is rich in B complex vitamins, magnesium, potassium, iron, and soluble fiber, which gives this cereal its satisfyingly chewy texture. “This same fiber is responsible for lowering cholesterol and promoting heart health”, Vollmer explains. “I recommend steel cut oats. These are the least processed form and therefore retain the most nutritional value. They have a higher level of protein and fiber than the instant variety, and also retain the vitamin E in the grain germ.”

SWEET POTATOES Called potatoes and sometimes referred to as yams, sweet potatoes are not related to the familiar potato at all. The name is derived from the Haitian word batata, and its descendents were wild tubers grown in Peru around 8000 BC. “Sweet potatoes are superstars”; says Jones, “loaded with carotenoids, vitamin C and A, they’re also a good source of folate, vitamin B-6, copper, potassium, and fiber. Their bright orange color denotes high quantities of beta-carotene, which promotes growth and repair of body tissue, healthy eyes, and a strong immune system. To get the most nutritional benefit always eat the yummy, nutrient-rich skin.”

GARLIC This most pungent member of the onion family has been found left as a food offering in Egyptian tombs, and has been used therapeutically in traditional Chinese medicine and other ancient healing traditions for thousands of years. “Garlic has strong antioxidant and antibacterial properties and is good for cardiovascular health”, Workman explains. “A powerful anti-clotting herb, garlic thins the blood and stops platelets from getting sticky and aggregating (clumping together), which can then decrease blood clots and help prevent heart attacks.” Besides, adds Workman, “it adds great flavor to other foods without adding calories or fat.” Toss extra garlic into recipes during cold season, as it can help protect against colds and flu.

Bon Appetit

Here are simple ways to incorporate these healthy foods into your own diet.

Add sliced avocado to your favorite sandwich or salad, or smash the ripe fruit with chopped tomatoes, a squeeze of fresh lime juice, a half clove of minced garlic, freshly ground pepper, and a dash of sea salt for guacamole that can be used as either a dip for vegetable and chips, or as a sandwich dressing.

Cut sweet potatoes into 1/2-inch thick slices and roast until tender, about 25 minutes at 350F. Drizzle with chopped pecans and 1 tablespoon organic maple syrup.

Make oatmeal an occasional lunch or dinner substitute. Dress it up with cinnamon, currants, nuts, and fresh berries or chopped apple.

Canned salmon is almost always wild, says Wright, and all salmon is healthiest baked or grilled. Have yours with a salsa made from guava, papaya, sweet onions, and mango.

You can buy whole ginger root at most natural products stores. Add sliced ginger to a stir-fry of broccoli, tofu, onions, garlic, bean shoots, and pea pods. Prepare a cold-blasting tea with fresh ginger and boiling water and add honey or lemon to taste.

Slice fresh guava and serve alongside pineapple and mango for a tropical breakfast. Add a boiled egg for protein on a slice of multi-grain toast spread with 1/2 tablespoon of nut butter.

Not a broccoli fan? Try adding diced broccoli to pasta sauce and stir-fries. You’ll never know it’s there.

One ounce of almonds equals about 23 nuts. Sprinkle some on your morning yogurt, or enjoy them alongside a piece of fruit as an afternoon snack. Use 1 tablespoon almond butter as a spread on pear or apple slices, or as a substitute for butter on toast.

Add slices of citrus fruit or lightly crushed berries to a pitcher of freshly brewed green tea. After the tea is completely cooled, strain fruit, pour over ice and enjoy.

Toss a handful of fresh blueberries into your morning cereal, or add to whole wheat pancake mix. Top pancakes with more fresh berries, 1 tablespoon sliced almonds, and 2 tablespoons organic maple syrup.

If you don’t love tofu, try a soy powder. Add some to a morning smoothie of 1 small banana, 1/2 cup organic peach juice, 1/4 cup filtered water, and 1/2 cup frozen mixed organic berries.