Big Bad Blue Corn!

Next time you're whipping up aunt Maria’s famous guacamole, grab a bag of baby blues! According to a study published in the Journal of the Science of Food and Agriculture blue corn ranks lower on the glycemic scale than white corn. The glycemic scale or index, made popular by the likes of Dr. Atkin’s and South Beach dieter’s, suggests that foods that keep blood sugar balanced, don’t spike the glycemic index, and are good for waist lines!

Foods that are high in fiber and protein and typically low in sugar don’t send the glycemic index skyrocketing and then crashing - leading to midmorning trips to the vending machine!

Blue corn is used in the recipes of Hopi and Pueblo Indians. Below, is an easy blue corn recipe that I found on the Food Network website. For the original recipe and suggested serving instructions, click here.

Blue corn tortillas are great with pinto bean tacos, served with a side of rice and beans, or served with grilled meat and vegetables!

Vegetarian Myth Busters

I want to preface this by saying I am not a vegetarian.

I tried to be once, for three weeks, after I read the book Fast Food Nation. Scared off meat! However, my crash course in not eating meat or fish did not go too well. Mostly my boredom came from a lack of creativity - I wasn’t incorporating tofu or soy into my diet or being inventive with my cooking. I pretty much just ate bagels and cream cheese and apples for like, three weeks. My dietary boredom did teach me one thing though, being a happy vegetarian requires a little strategy, a little finesse.

We know that eating a plant based diet is a critical part of eating like centenarians in the regions of the world identified as the Blue Zones. For that reason, I bring you Vegetarian Myth Busters. You don't have to be a full blown vegetarian, but you should start reaping the health benefits by incorporating more healthy greens, soy, tofu and legumes into your daily diet.

Raw Guacamole Sandwich

When my best friend fell in love with a vegan and started eating raw, she gave me this recipe for a raw, (uncooked) guacamole sandwich and I’ve been thanking her ever since!

Not only is a raw food diet extremely healthy (and trendy), this recipe is a great, delicious way to eat your veggies and get a dose of healthy fats and fiber.

It comes, slightly modified, from the book, Raw Food Made Easy For 1 or 2 People, by Jennifer Cornbleet.

Another benefit of soy: Adhesion

While you don’t usually think about formaldehyde and soy in the same sentence, luckily a scientist did just that and has come up with a novel, and safer, way to build.

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Okinawan Food Pyramid

Okinawan centenarians recognize that eating healthy fat, calcium, flavonoid and omega-3 rich foods is a great part of your daily eating routine.

Whole grains and vegetables are the foundation of the Okinawan diet, sharing equal emphasis. Fruits, flavonoid-rich foods like onions and spinach, and dairy foods should take up slightly less of your diet, but should still be an integral part of your eating pattern.

Beans, Beans, the Magical Fruit...

... the more you eat, the better you feel! Seriously, beans are high in soluble fiber and they might just be the heart-healthy NKOTB (New Kids On the Block, duh)!

In the fight against cholesterol, Cheerios can step aside. Beans have been an integral part of the diets of the centenarians living in the Nicoya Peninsula, Costa Rica for a long time, and a new study published last November in the Journal of Nutrition suggests just a 1/2 cup serving of pinto beans on a regular basis may reduce cholesterol and prevent heart disease!

The key ingredient in this heart-healthy formula may be the soluble fiber found in beans that binds to cholesterol helping it move through the digestive track and not get absorbed in the intestines.

What are some great tasting ways to get more beans in your diet? A half a cup a day?

Skin-tastic Soy

	Okinawan centenarian and village priestess, Kamada Nakazato, shows off the glow of healthy skin and healthy spirit.

What would you do if for 12 weeks you were asked to put a soy moisturizer on your face? In a controlled dermatological study, women did just this and found that their skin tones improved. In fact, the subjects saw noticeable improvement in blotchiness, fine lines, and overall skin tone and appearance after only two weeks. The scientists summarize the results, published in the September 2007 issue of the Journal of Drugs in Dermatology:

In this study, we found that a moisturizer containing stabilized soy extracts is safe and effective, and can be used to ameliorate overall skin tone and texture attributes of photoaging.

This is more than just a passing fancy. The skin-care industry is a big one, and growing. The researchers note that in 2005, Americans bought $664 million worth of anti-aging products for facial care from department stores alone. (And they also disclose that two of them work for Johnson & Johnson.)

It is interesting to note that soy-- with its antioxidants, fatty acids, and vitamins-- makes up a good part of the Blue Zone diets of the Okinawans and Seventh-day Adventists. This study suggests that soy’s internal benefits can also be experienced on the outside. The next time you are looking for a moisturizer, it makes sense to check for soy in the ingredients.

 

 

Salmon and White Bean Salad on Baguette! Yum!

With summer right around the corner it’s time to talk food, summery, inventive, party food that is! When you are getting together with your friends for a lazy afternoon spent soaking up the sun, sipping sangria and sharing appetizers you should absolutely cook up this amazing treat!

Salmon is a great fish because it is reasonably priced, readily available, and packs a healthy dose of anti-inflammatory omega-3 fatty acids. Beans are an important part of centenarian diets around the globe and white beans are a common feature in Italian cooking.

The combination of salmon, white beans and olive oil is a great way to get wow friends with a delicious, protein and omega-3 packed snack!

Nuts Over Peanuts!

 

Nuts are a great part of any diet. Following the daily eating patterns of centenarian Seventh Day Adventists indicates that those who incorporate nuts into their daily diet may reduce their risk of heart attack!

Eating just 1.5 ounces of nuts a day is a great way to get more protein in your diet, and it may prevent against heart disease. Peanuts are a healthy, affordable nut and I love the earthy, flavor. Sick of peanut butter and jelly? Peanuts are regular features in many Asian recipes. Especially in Thai and Vietnamese cooking. Asian Lettuce Wraps are a low calorie snack and a great way to get peanuts into your daily diet. Enjoy!

Healthiest Beers

We know alcohol consumption in moderation is a part of the daily pattern of Sardinian and Okinawan centenarians. We know a little bit of happy-hour can lead to happy lives, and we know beer is good. Just how good?

The boys over at Men’s Health Magazine made my job a lot easier by rating beers according to benefits. Health benefits, that is.

Here are their picks: