The 29 Healthiest Foods on the Planet

The 29 Healthiest Foods on the Planet

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet.
Fruits

01. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power: These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saut� with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts

20. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power: A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power: Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk
The Power: Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power: Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power: Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power: A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

First loaf homemade bread

Hazelnut-Bread
From: Better Homes and Gardens

Serve this fruit-and-nut quick bread with a dab of cream cheese for Christmas breakfast or brunch. Try different flavor combinations by choosing between dried blueberries or cranberries and between hazelnuts or pecans.
Servings: Makes 1 large or 4 small loaves
Rated : Not yet rated

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See More Better Homes and Gardens Recipes
Ingredients
1-1/2 cups all-purpose flour
1-1/2 teaspoons ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon baking powder
1/4 teaspoon ground nutmeg
1 egg
3/4 cup packed brown sugar
1/2 cup orange juice
1/3 cup cooking oil
1 cup chopped hazelnuts or pecans, toasted
(1/2 cup dried blueberries or dried cranberries) I chose to leave these out.
Spiced Cream Cheese Butter

Directions
1. Preheat oven to 350 degrees F. Grease the bottom and 1/2 inch up sides of an 8x4x2-inch loaf pan or four 4-1/2 x 2-1/2 x 1-1/2-inch loaf pans; set aside.
2. In a large bowl, stir together flour, cinnamon, baking soda, salt, baking powder, and nutmeg. Make a well in center of flour mixture; set aside.
3. In a medium bowl, beat egg with a fork; stir in brown sugar, orange juice, and oil. Add egg mixture all at once to flour mixture, stirring just until combined. Stir in nuts and dried berries.
4. Spoon batter into prepared pan(s); spread evenly. Bake 8x4x2-inch pan about 50 minutes or 4-1/2 x 2-1/2 x 1-1/2-inch pans for 25 to 28 minutes or until a wooden toothpick inserted near the center(s) comes out clean.
5. Cool in pan(s) on wire rack(s) for 10 minutes. Remove from pan(s). Cool completely on wire rack(s). Wrap and store overnight before slicing. Serve with Spiced Cream Cheese Butter.
6. Makes 1 large or 4 small loaves (12 to 14 servings)


** Ill let you know how it turns out!**
Nutrition Facts
Calories 401, Total Fat 22 g, Saturated Fat 7 g, Cholesterol 43 mg, Sodium 235 mg, Carbohydrate 47 g, Fiber 2 g, Protein 5 g. Daily Values: Vitamin A 0%, Vitamin C 10%, Calcium 5%, Iron 10%.
Percent Daily Values are based on a 2,000 calorie diet

Dinner tonight

Tomato and Turkey Soup
From: Fitness

Need a 20-minute dinner? Make this five-ingredient turkey soup. It has under 200 calories per serving.
Servings: 4 servings
Total: 20 mins
Rated : Not yet rated

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Ingredients
3-1/2 cups low-sodium chicken broth
2 14-1/2 ounce cans diced tomatoes with onion and garlic
2 tsp. fajita seasoning
pepper
2 cups smoked turkey breast, chopped
1 Tbsp. fresh cilantro, snipped

Directions
1. Combine 3-1/2 cups low-sodium chicken broth, two 14-1/2 ounce cans diced tomatoes with onions and garlic, 2 tsp. fajita seasoning and pepper.
2. Cover and simmer 10 minutes; add 2 cups chopped smoked turkey breast. Heat through.
3. Add 1 Tbsp. snipped fresh cilantro. Makes 4 servings.

Nutrition Facts
Calories 170, Total Fat 1 g, Saturated Fat 0 g, Carbohydrate 19 g, Fiber 2 g, Protein 19 g.
Percent Daily Values are based on a 2,000 calorie diet

Charles Schulz Philosophy

The
following is the philosophy of Charles Schulz,
the creator of the 'Peanuts' comic
strip.
You don't
have to actually answer the questions. Just
ponder on them. Just read the e-mail straight
through, and you'll get the
point.

1. Name the five wealthiest people in the world.
2. Name the
last five Heisman trophy
winners.
3. Name the
last five winners of the Miss America
pageant.
4. Name ten
people who have won the Nobel or Pulitzer
Prize.
5. Name the
last half dozen Academy Award winners for best
actor and actress...
6. Name the
last decade's worth of World Series
winners.



How did you
do?
The point
is, none of us remember the headliners of
yesterday. These are no second-rate achievers.
They are the best in their fields. But the
applause dies. Awards tarnish. Achievements are
forgotten. Accolades and certificates are buried
with their owners.



Here's
another quiz. See how you do on this
one:
1. List a
few teachers who aided your journey through
school.
2. Name
three friends who have helped you through a
difficult time.
3. Name
five people who have taught you something
worthwhile.
4. Think of
a few people who have made you feel appreciated
and special!
5. Think of
five people you enjoy spending time
with.



Easier?
The
lesson:
The people
who make a difference in your life are not the
ones with the most credentials... the most
money... or the most awards. They simply are the
ones who care the most!



Pass this on to those people who have made a difference in
your life, like I did.
"Don't
worry about the world coming to an end today.
It's already tomorrow in New Zealand !"

"Be
Yourself, Everyone Else Is
Taken!"