Thursday, December 11, 2014

As Michael Jackson Said, Beet It

I'm sure that was what the King of Pop was actually talking about. 

This weekend, I roasted these amazing beets for an afternoon salad. And as soon as they came out of the oven, I had to take this picture. Beets are art. Just look at these. Is there anything in the known universe that looks anything like this deeply carmine veg? 

I think that I shall never meet
A root so lovely as a beet. 

Not just a pretty face 
Not only are they amazing to just look at, but beets have special phytonutrients called betalains, which take out the metabolic trash in your system that can lead to an awful nest of health problems such as cancer (sciencespeak, they provide antioxidant, anti-inflammatory, and detoxification support through glutathione). 

In fact, they've been shown to reduce tumor cell growth from colon, stomach, nerve, lung, breast, prostate and testicular tissue through a number of pathways, including inhibition of pro-inflammatory enzymes. 

Careful how you cook them
Like some other nutrients such as vitamin C, beets' amazing betalains are labile, and will degrade if you overcook them. That doesn't mean you have to eat them raw like an apple. You can steam them for about 15 minutes, or roast for less than 60 minutes.

The beets in the picture above were roasted for 40 minutes at 425 with a drizzle of olive oil, white wine vinegar, and S&P. That's seriously all it takes!

Don't Forget The Greens
When you buy the entire beet, including the green tops, you can throw them in a pan. Just wilt them down just like you would do with other greens. Why? Because they taste good, for starters, but beet greens are also a huge source of two carotenes that play an important role in health, and especially eye health (lutein/zeaxanthin). 

1 cup of leafy beet greens can contain over 275 micrograms of lutein! 

Bottom line? 
From the beautiful color of the root to the health impact of the greens, I'd say beets are definitely easy on the eyes.

For more information: Click here to visit Will Clower's website.

Wednesday, December 10, 2014

Ask Will. Is Peanut Butter Good For You?

Dear Will, 

I'm not sure about peanut butter. Is it healthy for you? I've heard that it is, and I've also heard that it's not. 

Thanks for any insights you can offer. 

Peanut butter is a total health food. And, as a food, it's like blood type O, it goes goes with practically everything! 

It's awesome for a weekday breakfast, along with a piece of fruit: banana, apple, or even a pear (orange is the exception to THAT little rule). The nice thing about the peanut butter, too, is that it helps lower the glycemic index blabbitty blah of whatever you eat with it. 

In other words, if you put it on a banana, an apple, or even a piece of bread, the healthy fats and fiber helps your insulin/blood sugar stay balanced!! 

And this makes it as good for your blood sugar as it is for your heart. But don't take my word for it, see what the Harvard School of Public Health has to say! 

From HSPH: 

A typical 2-tablespoon serving of peanut butter has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat. That puts it up there with olive oil in terms of the ratio of unsaturated to saturated fat. 

Dr. Walter Willett notes that saturated fat isn’t the deadly toxin it is sometimes made out to be. The body’s response to saturated fat in food is to increase the amounts of both harmful LDL and protective HDL in circulation. In moderation, some saturated fat is okay. Eating a lot of it, though, promotes artery-clogging atherosclerosis, the process that underlies most cardiovascular disease.

Peanut butter also gives you some fiber, some vitamins and minerals (including potassium), and other nutrients. Unsalted peanut butter has a terrific potassium-to-sodium ratio, which counters the harmful cardiovascular effects of sodium surplus. And even salted peanut butter still has about twice as much potassium as sodium. 

Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts. Although it is possible that nut eaters are somehow different from, and healthier than, non-nut eaters, it is more likely that nuts themselves have a lot to do with these benefits. 

For more information: Click here to visit Will Clower's website.

Will TV Interview: Health Holiday Foods. The Reds, Greens, Goods and Bads.

Everything is red and green right now. But when it comes to food selection, which is which ... and why? 

VIDEO: I'll spell it all out here. 

And the good news is that the healthy foods are actually the most delicious. Talk about a win-win! 

(please share this with someone who thinks red and green icing is its own food group!!)

For more information: Click here to visit Will Clower's website.

Tuesday, December 09, 2014

Study: Mediterranean diet prevents cognitive decline.

Don't forget to remember to eat according to the Mediterranean dietary pattern!

The data on the benefits just keeps piling up (see link below).

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