7 Superfoods to Eat for a Health Boost

Spinach
Popeye was right: Spinach should be part of your diet. It's low in calories and high in nutrients. Research has shown that spinach aids in the prevention of age-related macular degeneration, cataracts, some cancers and cardiovascular disease. While you can always have a spinach salad or a side of the greens hot, try this recipe for a different take on the superfood:

Walnuts
Nuts are an excellent source of protein, fiber and vitamin E. Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity. Eat them by the handful, toss them on salads or try this delicious recipe:

Honey
Honey isn't just for tea. You've probably relied on honey in the past to soothe an aching throat, but did you know it has been used to treat wounds and gastrointestinal problems? Honey acts as an antioxidant, a substance that can prevent the effects of free radicals, which we're exposed to from environmental toxins such as tobacco smoke or radiation and which can contribute to disease. Honey also contains oligosaccharides, which increase the number of good bacteria in the colon. The color of honey is relevant: the darker the honey the more antioxidants it contains.

Salmon
Salmon is a tasty fish that's chock-full of omega-3 fatty acids, which are beneficial fats that can improve heart health. Salmon is also protein-rich. Choose wild over farmed salmon, which has been shown to contain elevated levels of contaminants and is artificially colored.
Looking for an easy and delicious salmon recipe? Try this one:Teriyaki Salmon with Gingery Chard Recipe

Oats
Ten years ago, the FDA approved a label publicizing the association between a diet high in oat fiber and the reduction of cholesterol. Further research has proven this claim to be true: The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties.

Dark Chocolate
The good news: Dark chocolate is a potent antioxidant and can help reduce blood pressure. The potentially bad news: You should still keep your daily chocolate intake low, due to the fat and calories. Remember that darker is better because processing strips chocolate of some of its health benefits.
For a little temptation, check out these organic and fair trade chocolates:
12 Splurge-Worthy Organic Chocolates

Blueberries
Sweet blueberries don't just make your smoothies and cereal taste better; they contain high levels of antioxidants. Some research has shown blueberries can slow degenerative diseases associated with aging and improve motor skills. Still other studies have shown the fruit to improve urinary tract health.
Here's another way to indulge in this superfood:
Blueberry Crumb Bars Recipe

Seven surprising facts and myths about microwave ovens

By Brian Clark Howard Posted Tue Jul 14, 2009 1:31pm PDT

A fixture in homes, office break rooms, and convenience stores for decades, the microwave oven heats our frozen foods, leftovers, and even more elaborate meals in the blink of an eye. A microwave is typically more energy efficient than conventional ovens and ranges, making it a greener cooking choice at times.

Yet search the Internet for "are microwave ovens safe," and you'll get a barrage of hits from concerned parents and others who are worried that the handy device might have a dark, even dangerous side.

Of course, the prevailing consensus among scientists, public health experts, government agencies, and the general populace is that microwave ovens are overwhelmingly safe when used as directed. However, it's also true that there may be some legitimate questions about the safety of certain aspects of the technology.

Let's take a closer look at some myths, facts, and misconceptions about microwave ovens, which are estimated to be used in at least 90% of American homes.

Heating plastics in a microwave can be dangerous
Status: Fact

The safest course of action is to avoid putting any plastics in the microwave.

When the Milwaukee Journal Sentinel tested plastics labeled microwave-safe and advertised for infants, even those were found to release "toxic doses" of Bisphenol A when heated in a microwave. "The amounts detected were at levels that scientists have found cause neurological and developmental damage in laboratory animals," the paper reports.
In fact, the term "microwave safe" is not regulated by the government, so it has no verifiable meaning. According to the Journal Sentinel's testing, BPA "is present in frozen food trays, microwaveable soup containers, and plastic baby food packaging."

It is often found in plastics marked No. 7, but may also be present in some plastics labeled with Nos. 1, 2, and 5 as well, according to the report. Better to stick to glass or ceramics.

Metals get dangerously hot in microwaves
Status: Myth

Metals reflect microwaves, whereas plastic, glass, and ceramics allow them to pass through. That means metals don't appreciably heat up in a microwave oven.

However, thin pieces of metal, such as foils or the tines of a fork, can act as antenna, and the microwaves can arc off them, forming dramatic sparks.

Microwaves leak unsafe levels of electromagnetic radiation
Status: Myth (at least most of the time)

For decades, scientists and consumers have debated the possible effects of non-ionizing electromagnetic radiation on living tissue. It's very difficult to sort out the various risks we might get from fields emitted from power lines, cell phones, airplane flights, computers, clock radios, and, of course, microwave ovens. We know strong fields raise cancer rates and other problems, but what about the cumulative effect of small exposure or the effects on children?

No one knows, although we can take heart that the FDA limits the amount of microwaves that can leak from an oven throughout its lifetime to levels "far below the level known to harm people."

The federal standard also requires all ovens to have two independent interlock systems that stop the production of microwaves the moment the latch is released or the door opened. It's also true that microwave energy decreases dramatically as you move away from the source of radiation. So, if you are concerned, you can simply step away from the microwave when in use.
In an interview with TDG, mechanical engineer Mark Connelly, the deputy technical director of Consumer Reports, said that the vast majority of microwave ovens his group has tested have shown "very little leakage of radiation."

Asked if people should avoid looking into a working microwave, since the eyes are known to be the most sensitive to that form of radiation and are known to develop cataracts at high field strengths, Connelly said he didn't think it mattered, "since the window is shielded, and there shouldn't be leakage through that."

"If you are concerned, then go out and spend $20 on a testing kit to reassure yourself that there isn't any radiation leaking from your microwave," Connelly added. He said his testing of consumer-grade kits has shown them to be reasonably reliable, despite some press accounts to the contrary. "Microwaves can wear over time, with gaskets wearing or trouble developing in the door. So I think it's prudent to spend a little money to test them," he said.

Boiling a cup of water in a microwave can cause it to explode
Status: Fact

One potential danger of microwave ovens is getting scalded by over-heated water. When plain water is heated in a microwave in a clean ceramic or glass container for too long, it can prevent bubbles from forming, which normally cool the water down. So the water becomes superheated, past its boiling point. When it is disturbed, say by moving it or dropping something in it, the heat is released violently, erupting boiling water out of the cup.

To avoid this risk, heat water only the minimum amount of time needed. Or place a wooden spoon or stick in it.

Microwave ovens cook food from the inside outside
Status: Myth

Although many people believe this to be the case, microwaves actually work on the outer layers of food, heating it by exciting the water molecules there. The inner parts of food are warmed as heat transfers from the outer layers inward.

This is why a microwave can only cook a big hunk of meat to a depth of about one inch inward.


You can't heat oils in a microwave
Status: Fact

Oils such as olive oil do not heat well in microwaves because their molecules lack the polarity found in water. It's also true that frozen butter is hard to thaw in a microwave, because the bulk of the substance is oil, and the portion of water present is in the form of ice, which keeps the molecules locked up in crystal form, making oscillation more difficult.


Microwaves alter food in undesirable, possibly unsafe, ways
Status: Undetermined but unlikely

It's a fact of life that any type of cooking changes the chemistry of food. Cooking can reduce the levels of some nutrients, just as it can increase the levels of others or make them more or less available to the body for use. (Raw food anyone?)

The prevailing view is that microwaves do not alter foods in ways that are any more deleterious or harmful than other types of cooking. In fact, some have argued that the faster cooking time may actually preserve more nutrients versus other methods.

Still, we know sufficiently little about nutrition and the cumulative effects of food science so some people aren't convinced. E Magazine pointed out that popular holistic health expert Dr. Andrew Weil has written, "There may be dangers associated with microwaving food ... there is a question as to whether microwaving alters protein chemistry in ways that might be harmful."

The conclusion made by government agencies and mainstream organizations is that microwaved food is safe, as well as convenient. There are a limited number of studies that may suggest otherwise, but given the lack of large-scale or compelling evidence it's hard to feel that tossing out your microwave is a particularly smart step.

Everyone interviewed for this piece pointed to other issues as more pressing, from ubiquitous exposure to cell phones to more serious threats from radon or bigger energy users like heating and cooling. That doesn't mean microwaves aren't worth thinking about, however.

8 Power Foods to Protect Your Health

By Lucy Danziger, SELF Editor-in-Chief - Posted on Wed, Jul 29, 2009, 4:21 pm PDT

Here's some food for thought: You can eat your way to better health. Sure, if you fill your plate with fruit, veggies, whole grains and lean protein, you'll slim down. But certain menu options pack more nutritional punch than others and some have downright super powers when it comes to staving off cancer and other diseases. Help yourself to a few of my favorite health-boosting bites and learn why choosing these can help you live a longer, stronger, happier life.


POWER FOOD: Cherries
Way more than just pie filler, cherries are the piece de resistance of the fruit world. They have more flavonoids, aka powerful antioxidants, than almost any other food analyzed by the USDA. Cherries, both sweet and tart, are particularly rich in anthocyanins, micronutrients that may jump-start the immune system and mop up disease-causing free radicals. What this means: They may have the ability to ward off cancer. Other research suggests they may also reduce inflammation associated with arthritis and gout.

TRY THEM: Fresh cherries are ripe now (the season runs from May through August), but frozen and dried versions are equally nutritious. Toss a fresh bag into the freezer for a sweet, cool treat; add tart dried cherries to salads; or try topping pancakes with the canned, no-syrup-added kind.

POWER FOOD: Black tea
You don't always have to go green: Black tea, the type in your basic bag, may offer similar protection from heart disease and some cancers as its highly-praised cousin; people with heart disease who drank it daily for a month saw a 50 percent improvement in the functioning of impaired blood vessels, a study from Boston University reports. And another study, from Rutgers University in New Brunswick, New Jersey, found that a compound in black tea triggers colorectal cancer cells to destroy themselves.

TRY IT: Sip it hot at breakfast or cool down with an iced version at lunch. To brew your own, use boiling water and steep for three minutes to get the most antioxidants. Worth noting: Decaf varieties are lower in antioxidants, while bottled and instant teas have barely detectable levels. Instead, make it yourself and drink it fresh--time in the refrigerator depletes tea's powers.

POWER FOOD: Celery
This traditional diet staple is a great source of potassium, a nutrient that helps reduce blood pressure and regulate the balance of fluids and minerals in the body. Most Americans get less than 50 percent of the suggested 4,700 milligrams a day. People usually use bananas as their go-to potassium source, but four medium stalks of celery deliver about the same amount of potassium as a 105-calorie banana for a mere 24 calories. The crunchy crudite also contains compounds called phthalides, which moderate blood pressure, too.

TRY IT: For a quick, healthy snack, stash precut celery sticks immersed in a tub of ice water in the fridge (the cool bath keeps them at their crunchiest). Dip in hummus for an extra dose of fiber. Add celery to soups, stews and stir-fries.

POWER FOOD: Quinoa
This grainlike seed (pronounced "keen-wah") is as close as you can get to a perfect food, because it provides almost all the nutrients a body needs. Quinoa delivers significant amounts of 20 different amino acids your body uses to maintain and repair tissues, including all of the essential amino acids--protein building blocks your body can't make and has to get from food. (Only animal protein can make the same claim, and it's usually higher in calories and fat than quinoa.) It's also a great source of magnesium, which helps regulate blood pressure. A half cup gives you more than 50 percent of your daily needs, as well as some iron and potassium.

TRY IT: Boiled quinoa is a nice alternative to brown rice. (Slightly undercook it, or it will get mushy). You can also eat quinoa like oatmeal, with milk and maple syrup.

POWER FOOD: Mushrooms
They're low in calories and are a top plant source of B-complex vitamins, including riboflavin, which helps keep skin healthy and eyesight sharp. They also leave other produce in the dust when it comes to selenium, an antioxidant that may protect against some cancers. And according to a study from researchers at the University of Illinois at Urbana-Champaign, mushrooms contain betaglucan and chitin, two types of fiber that absorb fat and whisk it out of the blood, lowering your risk for heart disease. All mushrooms offer benefits, but the big winner is the meaty portobello. It's high in selenium and potassium.

TRY THEM: Pop portobellos on the grill this summer and cook them as you would a burger. You can also mix any type into salads, or saute and add to pizza.

POWER FOOD: Pomegranate juice
Presqueezed pomegranate juice offers almost all the health perks of the whole fruit without the hassle (seeds to dig out, red-stained fingers!). The beverage has more antioxidants than red wine, green tea, cranberry juice and orange juice and is loaded with polyphenols, a type of antioxidant that may protect against cancer and promote heart health. In one study in the journal Clinical Nutrition, people with carotid-artery disease, which can lead to stroke, reversed some artery damage by drinking a little less than 2 ounces daily.
TRY IT: To balance the flavor and reduce calories, mix with an equal amount of seltzer or freshly brewed tea.

POWER FOOD: Sunflower seeds
With 25 percent more vitamin E than almonds, sunflower seeds are the new go-to snack for reducing the risk for heart disease and stroke. Vitamin E may also fight inflammation, which can lead to joint pain and cartilage deterioration. Only 4 tablespoons of dried seeds provide 12 milligrams of vitamin E--that's 80 percent of your daily needs. They're also full of fiber, healthy fats, protein and iron. Make sure to choose the unsalted type--the salted version may taste great, but they're higher in sodium.

TRY THEM: Shelled seeds are great tossed into salads, baked goods such as muffins or spice cake, meat loaf or any recipe that calls for nuts. You can also crush them, add some olive oil and use them as a coating for baked chicken or fish fillets.

POWER FOOD: Whole-grain cereal
No need to think outside the box: Many brands of breakfast cereal are loaded with filling fiber, which will help you head off a midmorning trip to the vending machine. Some even boast health claims: Shredded wheat, for example, is made from whole grains, which may lower cholesterol and reduce your heart disease risk. With about 250 calories (including lowfat milk) and only a few grams of fat, a bowlful also gives you an energy lift from the mix of good carbs and lean protein (when you add the milk). Note: Only whole-grain cereals offer these benefits.

TRY IT: Choose types with at least 4 grams of fiber and no more than 6 g sugar per serving--I love steel cut oatmeal--and check serving size to make sure you keep calories in check. Then pour a bowl for breakfast, a snack or even dinner.Want to whip up a meal using these nutritional superstars? Search Self.com's recipe database.