Book Nook Cafe discussion

From www.realsimple.com

The 30 Healthiest Foods to Eat Every Day

---Oatmeal
Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.

Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.


----Avocado
You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving of avocado, plus cholesterol-lowering monounsaturated fats.

Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Avocado Toast.


----Walnuts
Walnuts are a super solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.


----Mushrooms
Meaty and filling, as a stand-in for beef mushrooms can slash up to 400 calories from a meal.

Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.


----Greek Yogurt
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick style of yogurt can contain 8 grams more protein per serving than conventional yogurt.

Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Beef Stroganoff With Yogurt and Dill.


----Eggs
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.

Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Steak and Eggs With Seared Tomatoes.


----- Edamame
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.

Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Chicken Teriyaki Meatballs With Edamame.


----- Kiwi
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.

Try this: Thinly slice, then drizzle with honey and sprinkle with toasted unsweetened coconut.


----- Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.

Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 45 delicious sweet potato recipes.

----- Kale
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.

Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.


---- Barley
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.

Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Chicken Thighs With Barley and Peas.


----- Pumpkin
The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.

Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.


----- Nut Butter
Heart-healthy monounsaturated fats abound in these protein-rich spreads, especially peanut and almond butter. Opt for those with just two ingredients: nuts and salt.

Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.


----- Chard
Chard is supercharged with nutrients—think calcium, B vitamins, and beta-carotene. This leafy green fuels your body with fiber, too.

Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.


---- Bulgur
Made from wheat that has been steamed, dried, and cracked, bulgur delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.

Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.


---- Whole-Grain Pasta
Whole-grain pasta contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain," as it may be made with a number of grains and they aren’t necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.


---- Black Beans
These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.

Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Jerk Chicken With Rice, Black Beans, and Pineapple.


----- Spinach
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.

Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Spinach-Stuffed Steak Roulades.


----- Kidney Beans
A chili essential, kidney beans were found to be one of the most antioxidant-rich foods in a USDA study.

Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Turkey and Bean Chili.


----- Quinoa
It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.


----- Lentils
A protein powerhouse, lentils are flush with folate, a nutrient that may prevent certain birth defects.

Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.


----- Wild Salmon
The omega-3 fatty acids in salmon may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.

Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Sheet Pan Salmon With Potatoes and Broccolini.


---- Chicken Breasts
A dinner staple from the leanest part of the bird: half a breast has just 2.5 grams of fat and more than 22 grams of protein.

Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.


----- Oranges
Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, the vitamin C in oranges may stimulate collagen synthesis to keep skin looking supple.

Try this: Roast orange wedges along with salmon. Or try Seared Scallops With Snow Peas and Orange.


----- Sardines
This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, sardines are also an excellent source of calcium and omega-3 fatty acids.

Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.


----- Almonds
Almonds are packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.

Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.



---- Extra-Virgin Olive Oil
Olive oil is an outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.

Try this: Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.


----- Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.

Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.


------ Broccoli
A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.

Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375° F until tender. Sprinkle with grated Parmesan before serving. Or try Pork Chops With Garlicky Broccoli.

---- For full article -----
https://www.realsimple.com/health/nut...

Does anyone here eat all of them daily? Today (probably not best testing day) i only ate 8 of them. Worse, there will be bourbon tonight!

That would be a lot of food and a restricted diet to eat them all daily, it seems.

I do eat a lot of them often & regularly:

Oatmeal
Avocado - love these. I eat a 1/2 avocado pretty close to every day.
Mushrooms
Eggs - love these
Edamame
Kiwi
Sweet Potatoes
Barley
Kidney beans
Quinoa
Lentils
Blueberries
Broccoli

I think we eat a fair amount of vegetables, could eat more fruit and whole grains. It's something we're working on improving and we're slowly making it happen.

Samehere, re. vegetables, Petra. When at home we eat more avocados but they aren’t easy on the road. We substitute sweet ‘taters for white, so that’s been a breeze to include. I guess my most challenging has been quinoa, barley, and lentils. I try to go vegetarian when eating outnow, soget more in a week but not daily.

I cook up some quinoa and keep it in the fridge. I then add it to salads.

Kidney beans (and other beans) also go into salads. I learned that in Germany many years ago. Before then I'd never seen kidney beans used in salads but they are tasty.

I love barley: soup, salad, entrée/casserole (rice substitute). It's a nice grain.

Hubby doesn't like sweet potatoes but I make them for myself fairly often. He can have regular potatoes. LOL.

madrano wrote: "Does anyone here eat all of them daily? Today (probably not best testing day) i only ate 8 of them. Worse, there will be bourbon tonight!"

I couldn't eat that much food in one day. However, they all are foods I eat.

I'm off to the veggie/fruit market to get some oranges and other produce to start the new year right.

I also do Time Restricted Eating. I aim for a minimum of 12 hours of not eating to a max of 16. It's not so hard if you are getting your 8 hours of sleep. Which is another goal of mine. The Fitbit helps with that, as it tracks my sleep.

For Daily Goals, I think Dr. Greger's Daily Dozen is good. Also I think it's very doable. There is also a free app if you would rather track that way. He gives you the food as well as the servings needed.

Here is a good print out for the Daily Dozen.

Dr. Greger's Daily Dozen
https://www.cityofwaupaca.org/wp-cont...

I would like to meal plan more this year. I think it will help me not only eat healthier but also save me some money. I think using the Dr. Greger's Daily Dozen to create my meals around will be a big help.

Petra wrote: "It's something we're working on improving and we're slowly making it happen.

Excellent ! Small consistent steps are key to making it a habit as
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones --- James Clear says.

He was on TV this morning.
https://www.youtube.com/watch?v=3KQCt...

I really like this guy. I highly recommend his book. I also get his daily email. I like that he gives you concrete ways to reach your goals.

Thanks, Alias!

I like the Daily Dozen list. I love that a tablespoon of Horseradish is included as a cruciferous vegetable. I'm a horseradish fan and could easily do this.

I will look up that book, too. There are a few habits I'd love to break. Maybe it'll give me some tips.

You're welcome, Petra. ♥

Interesting about the horseradish. I wouldn’t have thought of that.

Petra, i like the way you & Alias plan for future meals well enough to cook up additions. Now that my husband prepares our meals, i never think to do it or remind him. Such easy ways to move our dishes to a healthier level.

Deb, I find that having a few pre-thought items in the fridge is helpful for healthier eating. I can easily be swayed by less healthy options when I'm hungry and healthy isn't readily available.
I try to keep a combination of a few hard boiled eggs, quinoa, beets (another good salad addition), barley, etc ready for use. Since I like these things and hate throwing food away, I'll reach for these first.


Today, New Year's Day, I went for a 7.8 kilometer run on a beautiful sunny day. It's rare to have such a lovely day in January.
Yesterday we had 87 mm of rain, today sunny; the rest of the week is supposed to be more heavy rain. I'm glad I got the opportunity to get outside today.

We are very good at keeping hard boiled eggs ready, adding them to salds but tend to forget other things. Must Try Harder!

Petra wrote: Today, New Year's Day, I went for a 7.8 kilometer run on a beautiful sunny day. It's rare to have such a lovely day in January.."

Well done. A lovely way to start the new year.

Wonderfully simple idea and drawing. Thanks.

Wonderful quote!

Alias Reader wrote: ""

I like this quote!

Good one. Of course there are days i wonder what kind of life i'm trying to create but that's a whole 'nother issue!

I'll throw in another pain. Bodily. In the last few years i've come to realize that if i don't exercise regularly, different parts of my body begin aching. Almost every pain has been "cured" by moving. So, you would think i'd learned my lesson, eh? Dream on!

deb,
today starting yet another walking regimen (again), due to her aching back

madrano wrote: "I'll throw in another pain. Bodily. In the last few years i've come to realize that if i don't exercise regularly, different parts of my body begin aching. Almost every pain has been "cured" by mov..."

Deb, I was inspired to post that quote after reading this article from Runner's World.

At 79, Betty Smith Has No Limits. Now She’s Helping Other Runners Reach Their Goals
https://www.runnersworld.com/runners-...

She has a self-published eBook book that I was toying with buying. $4

Lifestyle by Nature: One Woman's Break from the Unhealthy Herd to Roam Forever Healthy in Nature's Lifestyle Change Herd
Betty Holston Smith

I like the closing quote from the article. “I’m focusing on getting to the start line,” Smith said. “The finish line will take care of itself if I do everything to get me to the start line.”

madrano wrote: "I like the closing quote from the article. “I’m focusing on getting to the start line,” Smith said. “The finish line will take care of itself if I do everything to get me to the start line.”"

Deb, I was amazed by her 2 hour workout Before she runs ! Amazing.

I know! Before she runs! Remarkable.

Are you starting any new habits for your health this July ?

I am trying a new free app for Time Restricted Eating. Zero.

I am also going to add in more exercises to my daily 10K walk.

I'll continue to use My Fitness Pal, to monitor my diet.

And since it July, I'll add in lots of sunscreen ! Thanks to the dermatologist, Dr. Dray, who I follow on YouTube. :) Actually because of her I now am mindful to do this all year.

You have some good plans, Alias. My walking has changed dramatically since our humidity seems unable to go under 80% with temps in the 90s. That, plus that dust storm, which is apparently pulling energy from many people. I have no allergic-like symptoms, as many have, but this combo of storm, plus humidity has been awful.

So, we are focusing on what we eat instead. Our experimentation will be with bowl-meals. We'll see how this works. Meanwhile, good luck with your plans.

Thanks, deb. I hope with the NYC horrid heat/humidity I can stay on track. I don't cope well with summer weather.

You all are dealing with a lot in TX. The heat/humidity, dust storms and spiking Covid.

Stay safe, my friend.

Thank you.

We are indeed juggling all sorts of yuk. Can you imagine my daughter is coming HERE July 11?! Flirting with danger. Actually, it appears to be a break-up and the timing is good because she will be working from "home" most of this year. Still...

Good wishes to Autumn. It will nice to have her with you and Dan.

We agree! :-)

Terrific reminder. So many of us are still staying as socially isolated as possible and these suggestions are a picker-up'er, of sorts.

This is from Mind, Body, Green. I thought these were good foam rolling exercises along with explanation on how long to do each exercise.

Why This Chiropractor Wants You To Stretch Your Ligaments + How To Do It

https://www.mindbodygreen.com/article...

Helpful as we age, too. I hope they help make getting out of bed easier. DH & i are aching too often when we first arise. Yuk.

September always meant school for me! Most times i loved that, i must add.

The best exercise for gaining strength is not missing workouts.

Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones------
James Clear

Indeed! It took me awhile but i'm back to my simple movements and feeling as good about it mentally as physically.

madrano wrote: "Indeed! It took me awhile but i'm back to my simple movements and feeling as good about it mentally as physically."

Excellent !

Terrific advice, particularly with the upcoming week. I'm guessing that those who are opting to hold small Thanksgiving Day dinners, there will be fewer temptations, but i'm not certain.

We will be having Thanksgiving on our own this year. We usually eat out with my two older sisters but they are concerned about the virus as are we and they will stay at their house. It will just be my husband, I and our son but we ordered a dinner package from one of our favorite barbeque places. I hope everyone has a nice and safe thanksgiving!

Same to you, Julie. We are also not gathering with family this year.
Better to do that and be around for next year I say !

I agree, Alias. I want to be here for next year's holidays, too.

Dan & i will be joining my siblings and nephew at my sister's home for Thanksgiving. Except for the nephew, we have been meeting regularly, so feel rather safe. The nephew had covid earlier this month but is out of the infecting stage, so the doctor told him. Wish us luck!

"The best exercise for gaining strength is not missing workouts."

~~ Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones---James Clear

I like that play with words--exercise & workout. Such aphorisms stick with us.